Nutrition & Life

Welcome to another insight-packed episode of the Nutrition and Life podcast! Today, Lisa is joined by Megan Gerber, a functional gut dietitian whose holistic, compassionate approach empowers women to overcome chronic digestive issues and reclaim their health from the inside out. Megan shares her own journey with celiac disease, dives deep into why healing the gut is about more than food, and reveals how integrating nervous system work, mindful practices, and “nonjudgmental witness” skills helps clients move from overwhelm to true wellbeing.
You’ll hear practical tools to minimize bloat and constipation, real-life examples of conquering “health anxiety,” and easy-to-implement strategies for eating and feeling better—whether you’re constantly on-the-go or dealing with post-antibiotic gut disruption. Expect down-to-earth advice, myth-busting science, and a refreshing take on what it truly means to feel safe and resilient in your body.
Tune in for actionable wisdom, memorable analogies, and empowering encouragement for every woman ready to break free from gut health frustration!
Timestamp Overview:
[00:00] - Introduction & Megan’s Personal Journey
[03:00] - How the Nervous System and Gut Are Connected
[08:00] - Navigating Data Overload & “Less Is More” for Healing
[15:20] - The Rule of 3s: Simple Mealtime Tools for Better Digestion
[18:00] - Realistic Solutions for Eating on the Go
[20:00] - Hidden Causes of Bloating, Constipation & SIBO
[25:10] - Mineral Balance: Why Sodium, Potassium & Magnesium Matter
[30:54] - Rebuilding the Gut After Antibiotics
[36:00] - Immune Resilience, Cold/Flu Season & Supplement Insights
[40:32] - Where to Find Megan & Episode Recap

Connect with Megan Gerber:
Instagram: @groundednourish
Website: groundednourish.com

A couple of bonuses from Megan:
Why am I so bloated quiz: https://quiz.tryinteract.com/#/6a47d27340c844975bf95c6c
Cold/ flu kit - Comment "Sickness "to get access!
https://www.instagram.com/reel/DehGPOdhmhG/?xtok=MTM5bmhqYWRzdnZwNA==

Connect, Share & Subscribe: Want more gut wisdom and empowering insights? Subscribe to the podcast and follow us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/. Share your favorite takeaway and tag us!
Special Resource: Download Megan’s free cold/flu season gut support guide—find the link in the show notes!

Welcome to a thoughtful and practical episode of the Nutrition and Life Podcast! Today’s conversation welcomes back Shelly Prosko, a leading yoga therapist and educator, for an exploration of how yoga can transform not just chronic pain and injury prevention, but also the sensitive topic of incontinence and pelvic health. From embracing impermanence to learning mindful relaxation, Shelly shares both the science and the art behind whole-person wellness. Whether you’re curious about yoga’s real-world impact, seeking relief for pelvic floor issues, or just love down-to-earth, actionable advice—this conversation is packed with insightful stories and fresh strategies.
Tune in for grounded wisdom, practical tools, and plenty of encouragement to support your everyday health.
Timestamp Overview:
[00:00] - Welcome back & recent projects
[02:09] - Yoga, mortality, and life-affirming practices
[07:22] - Incontinence: causes and misconceptions
[10:08] - Emotional stress, breath, and pelvic floor health
[12:59] - Debunking the “stronger is better” myth
[17:19] - How yoga addresses timing, awareness, and relaxation
[22:25] - Shelly’s research: yoga for incontinence & measurable results
[29:22] - Balanced Flow Yoga: awareness, mindfulness, and compassion
[34:19] - The 6 Stages of Toilet Meditation for pelvic health
[42:00] - Practical steps & gratitude [45:41] - Resources & wrap-up
Connect with Shelly Prosko:
Website: https://www.physioyoga.ca/
Instagram: Instagram: @proskoyoga https://www.instagram.com/proskoyoga/
Facebook: Facebook: Prosko Physio Yoga Therapy - https://www.facebook.com/physioyogatherapy?ref=hl
https://physioyoga.ca/the-6-stages-of-toilet-meditation and

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Welcome to another empowering episode of the Nutrition and Life podcast! In today’s conversation, Lisa is joined by Kerri Ferris, who takes us on her transformative journey from a non-athletic lifestyle to earning her bodybuilding pro card. Kerri gets candid about building new habits, navigating the mental challenges of physique sports, dealing with reverse dieting, and the surprising joys (and struggles) of self-improvement through bodybuilding.
This episode is filled with relatable lessons for anyone, whether interested in competing or simply pursuing a healthier, more intentional life. Expect practical tips, honest anecdotes, and deep encouragement to embrace every phase of personal growth with courage and gratitude.
Timestamp Overview:
00:00 – Welcome & Carrie Ferris’ Introduction
00:32 – Kerri’s Background: From Cattle Farm to Fitness
01:59 – Early Adulthood Struggles & Health Wake-Up Call
03:34 – Starting Small: One Green Smoothie at a Time
04:44 – The Power of Incremental, Sustainable Change
05:44 – The Decision to Compete & Getting Uncomfortable
07:26 – Facing Overwhelm & Finding Support
09:09 – Mindset Shift: Framing the Challenge as a Choice
10:22 – Stage Shape Is Not Lifestyle Shape: Accepting Reality
11:38 – The Reverse Diet: Harder Than Prep
13:24 – Hormones, Mental Health, and Recovery Lessons
15:21 – The Sport as a Tool for Self-Improvement
17:58 – Embracing the Improvement/Gaining Season
18:25 – Weight Fluctuations and “Toned” Myths
19:55 – Fueling for Growth & Overcoming Fear of Gaining
21:18 – Mindset Strategies for Building Phases
22:29 – Reverse Diet Success & Metabolism
23:11 – Tracking, Surplus, and “Lean Gain” Mistakes
24:20 – Optimizing Nutrition for Digestion
26:03 – Love for the Stage: Competing Highlights
27:01 – Posing as Empowerment and Art
28:31 – Finding Community in Bodybuilding
29:13 – Behind the Scenes: Categories & Show Prep
30:00 – Peak Week: Cardio, Carbs, and Water Manipulation
32:08 – Post-Show Recovery: Health, Sleep, & Labs
33:15 – Looking Forward: Growth Plans & Training Focus
35:18 – Improvement Season & Lifestyle Flexibility
36:03 – Travel, Work, and Life Beyond Bodybuilding
37:33 – Appreciating Maintenance, Strength & Balance
38:06 – Closing Thoughts, Links & How to Connect
Connect with Carrie Ferris:
Instagram: @kerriferris
Website: https://www.kerriferris.com/
Interior Design Services: Message via Instagram
Connect, Share & Subscribe: Want more uplifting nutrition wisdom and real-life transformations? Subscribe to Nutrition and Life, follow us on Instagram @nutritioncoachingandlife, and visit https://nutritioncoachingandlife.com/ for more empowering stories, resources, and updates!
Share your takeaway, tag us, and remember: every journey begins with a single step—or a single smoothie.

Welcome to a special repeat episode of the Nutrition and Life podcast! In this replay, Lisa revisits an inspiring conversation with Noelle Shanahan, wellness competitor, experienced coach, and passionate advocate for merging scientific knowledge with real-world coaching insights.
Noelle gets candid about her evolution from dancer and powerlifter to wellness athlete, including the body image battles and lessons learned along the way. You’ll hear how she approaches lower-body-focused training for the wellness category, the science (and reality!) behind managing hunger during dieting, and why strategic periodization of nutrition and training matters for both competitors and everyday athletes.
This is an episode filled with valuable takeaways and practical strategies for anyone looking to balance evidence-based science with day-to-day progress, whether your goal is stepping on stage or simply building a stronger, happier body and mindset.
Timestamp Overview:
00:00 – Introduction & What to Expect in Today’s Replay
00:43 – Noelle’s Journey: Body Image, Strength Training & Competing
03:01 – Discovering the Importance of Eating for Performance
05:28 – Wellness Category 101: What Sets It Apart?
07:06 – Training for Wellness: Split, Focus Areas & Genetics
09:06 – The Value of Personalizing Your Training Approach
10:13 – Coaching Herself: Pros & Cons
14:09 – Managing Hunger During a Cut (And Why Some Hunger is Good)
17:38 – Food Fillers, Digestion & The Limits of “Volume Eating”
19:20 – The Hidden Calories in Gum, Diet Soda & More
20:04 – Nutrition and Training Periodization: Why It Matters
22:20 – Building Muscle, Managing Body Fat, and Offseason Strategy
24:31 – Nutritional Phases for Women: Surpluses, Mini-Cuts & Flexibility
26:19 – Body Recomp: Realities for Beginners & Experienced Lifters
27:23 – Mindset Around Weight Gain & Post-Show Recovery
29:15 – Seeing Progress Beyond the Scale or Stage
31:22 – Setting Bigger Goals and Trusting the Process
33:29 – Applying “Gap vs. Gain” Mindset for Lifelong Success
36:01 – What Gen Pop Can Learn from Strength & Conditioning
37:44 – Strategic Planning for Life, Not Just the Gym
40:07 – Wrapping Up: The Power of Science + Application

Connect with Noelle Shanahan:
Instagram: https://www.instagram.com/lnoelle_lifts
Youtube: @lnoellelifts8049
Coaching & updates: https://www.shannahansc.com/
Connect with Lisa & Nutrition and Life: Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/
Enjoying the show? Subscribe for weekly evidence-based episodes, share your favorite moment from today’s replay, and tag us with your thoughts on Instagram! Don’t forget to leave a review—your feedback helps us reach more listeners just like you.

Welcome back to another eye-opening episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Katie Morra, renowned functional medicine practitioner, clinical educator, and founder of Gut Honest Truth Academy. Together, they demystify some of the most buzzed-about gut health topics—H. pylori, parasite cleanses, coffee enemas, constipation, seed oils, and thyroid health offering you real, actionable strategies for feeling your best without all the overwhelm. Whether you’re a coach, health-curious listener, or struggling with digestive woes, this episode is jam-packed with science-backed insights and “aha” moments. Discover the latest practical protocols, the myths debunked, and how you can work smarter (not harder) when supporting your gut, hormones, and overall well-being. So brew your (high-quality) coffee, get comfy, and let’s dive into all things gut, health, and the honest truth you need! ⏰ Timestamp Overview: [00:00] – Introduction & Katie’s Background [02:29] – Gut Honest Truth Academy & Spreading Knowledge [03:00] – Digestion, H. pylori Explained & Tangible Solutions [05:02] – Testing and Treating H. pylori: Natural vs. Antibiotics [07:00] – Probiotics: Food vs. Supplement—What Works? [08:28] – The Parasite Cleanse Hype—Fact or Fiction? [11:11] – Coffee Enemas, Bile Flow, and Gut Health [12:36] – Coffee: Good or Bad for Your Gut? [16:09] – Seed Oils: Are They Really “Toxic”? [19:19] – Constipation, Raw vs. Cooked Veggies & Fiber Myths [23:52] – Apple Cider Vinegar, Lemon Water & Morning Digestion Hacks [25:58] – Thyroid Health: Symptoms & Support Strategies [29:55] – Birth Control, HRT & Hormone Health [32:15] – Supporting Your Liver for Optimal Health [34:07] – Practical Supplementation Tips [35:02] – All About Gut Honest Truth Academy (Tiers, Modules & Who It’s For) [42:27] – Final Takeaways & Where to Find Katie Key Discussion Points: Getting Real About Gut Health: Katie’s family roots in healthcare and her journey into functional medicine. The philosophy behind Gut Honest Truth Academy; empowering coaches and clients alike.
Follow Katie Morra & Gut Honest Truth:
Instagram: @theguthonesttruth
Gut Honest Truth Academy: www.guthonesttruth.com/academy
Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations?
Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news.
Share your favorite takeaway from this episode and tag us on
Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/