Nutrition & Life

Nutrition & Life

por Lisa Franz
Nutrición
Temporada 1
#343 Overcoming Cancer and Empowering Women: Sue Weldon's Journey with Unite for Her
Welcome to a powerful and heartfelt episode of the Nutrition and Life podcast! Today, host Lisa Franz welcomes Sue Weldon, 22-year breast cancer survivor and founder of Unite for Her. Sue’s journey from high-level gymnastics coach to leading a groundbreaking nonprofit offers hope, practical wellness tips, and a reminder that no one needs to navigate cancer (or life’s toughest challenges) alone. Sue shares her story, from receiving her diagnosis at 39 to building Unite for Her’s signature Wellness Passport program, which empowers women through nutrition, integrative therapies, movement, and compassionate community care. Learn how plant-forward eating, small steps with movement, and emotional support can bring healing and joy, even in the hardest chapters. If you or someone you love is facing breast or ovarian cancer, or if you want real-world inspiration for living well, this episode is a must-listen. Timestamps: [00:00] Introduction & About Sue [01:01] Surviving and Thriving: Turning Diagnosis Into Purpose [03:38] The Emotional and Physical Challenges of Cancer [06:05] Discovering Acupuncture & Integrative Healing [08:49] Nutrition Support During Treatment [12:36] Plant-Forward Eating & Food Joy [16:15] The Power of Movement—At Any Ability [20:27] Embracing Routine, Joy, and Progress [24:23] Mental & Emotional Health, Support Then and Now [27:18] Opening Dialogue on Sexual Health & Menopause [33:06] How to Access Unite for Her & Resources Beyond the Book [36:53] Final Thoughts: Self-Compassion & Community Learn More & Connect with Unite for Her and Sue Weldon: Website & Program Enrollment: uniteforher.org Instagram: @unite4her Facebook: Unite for Her Book: Heal, Empower, Restore – Get it here Connect, Share & Subscribe: Want more life-affirming conversations and expert wellness inspiration? Subscribe to the podcast, follow us for Lisa’s latest guests and empowering updates, and share your favorite insight from this episode. Instagram: @nutritioncoachingandlife Website: nutritioncoachingandlife.com Let us know what resonated with you, and don’t forget: you never have to walk this path alone.
T1 · E343
4 sept 2026
39:34
#342 Navigating Menopause and Metabolic Health with Cindi Stickle
Welcome to another inspiring episode of the Nutrition and Life podcast! In today’s episode, host Lisa Franz welcomes metabolism and menopause specialist Cindi Stickle. Drawing on her personal and professional experiences, from overcoming gestational diabetes and Hashimoto’s to helping clients thrive through menopause, Cindi Stickle brings practical wisdom, honesty, and actionable advice for women seeking to optimize metabolic health in midlife and beyond. Together, Lisa and Cindi Stickle unpack the realities of metabolism, bust pervasive menopause myths, and discuss how nutrition, stress management, and individualized routines can dramatically impact health and wellbeing during the menopause transition. Plus, Cindi Stickel gives a behind-the-scenes look at her signature 12-week coaching program and offers real, compassionate encouragement for every woman wanting to feel vibrant at any age. This episode is filled with science-backed strategies, relatable examples, and empowering tips, perfect for anyone looking to feel their best during one of life’s biggest transitions. Timestamp Overview: [00:00] - Warm Welcome & Introduction to Cindi Stickle [00:44] - Cindy’s Journey: From Family Health Challenges to Nutrition Expert [02:22] - Defining Metabolism & What Actually Changes with Age [03:30] - Menopause’s Impact on Hormones, Weight, and Metabolic Rate [06:18] - Busting Myths: Does Metabolism “Break”? Or Just Respond to Life? [08:24] - Why “Trying Harder” Isn’t Always the Solution [09:07] - Estrogen: Your Body’s Protector & What Happens When It Declines [10:00] - Movement, Muscle Loss, and Activity Trends in Midlife [12:24] - Blood Sugar Balance: Cindi's Personal Nutrition Tactics [13:59] - Nutrition vs. Genetics: What Can We Really Change? [15:15] - The Truth About Meal Timing, Breakfast Protein, and Fasting for Women 40+ [17:46] - Spotting Hidden Stressors and Protecting Cortisol Rhythms [20:07] - Easy Wins: Protein Shakes, Coffee Timing, and Real-Life Breakfasts [20:34] - Weight Loss Stalls: The Nervous System & Metabolic “Safety” [22:39] - The Critical Role of Rest, Recovery, and Breathwork [ 25:53] - Deep Dive: What Happens Inside Cindi’s 12-Week Coaching Program [27:13] - The Power of Healthy Fats for Hormonal Health [ 30:52] - Supplements That Make a Difference for Midlife Women [33:54] - Final Recommendations: Seek Menopause-Educated Support [35:28] - Closing Thoughts & Key Takeaways Connect with Cindi Stickle: Instagram: @cindisticklenutrition and Website https://www.cindistickle.com More from Nutrition and Life: Subscribe for in-depth expert interviews, real-world nutrition strategies, and empowering wellness stories! Follow along and share your favorite episode takeaways on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com for tools, updates, and Lisa’s latest recommendations. Did something resonate? Tag us with your insights, we love hearing your story!
T1 · E342
1 sept 2026
36:03
#341 How Nutrition and Weight Can Be Affected by Trauma with Dr. Judith Swack
Welcome to a powerful new episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Dr. Judith Swack, acclaimed mind-body healer and author of “Clear Trauma Now.” With her unique background in biochemistry and postdoctoral training in immunology, Dr. Swack shares how she transitioned from scientist to sought-after mind-body therapist, helping clients break free from trauma, phobias, and stubborn weight challenges through an individualized, multi-level healing approach. In this uplifting conversation, dive into the science and spirit of healing as Dr. Swack reveals her journey, explains the concepts of unconscious programming, and demonstrates practical techniques, like muscle testing and meridian tapping, that allow clients to access their “deepest wisdom” for transformation. Discover the links between trauma, emotion, weight gain, and menopause, and learn actionable strategies for clearing self-sabotage, emotional blocks, and body-based barriers, all with compassion and real-life examples. Timestamp Overview: 00:00 – Introduction & Dr. Judith Swack’s Scientific Background 00:29 – From Bench Scientist to Mind-Body Therapist0 3:34 – Discovering the Unconscious Mind & Life’s Inner Patterns 05:01 – The Multi-Level Healing Model: Body, Unconscious, Soul & Conscious Mind0 6:15 – Using Muscle Testing (Applied Kinesiology) For Communication & Diagnosis 08:12 – Tapping into Soul-Level Wisdom: The Art of Asking the Right Questions 10:25 – 52 Tools & Self-Administered Healing Techniques 12:21 – Case Study: Identifying Hidden Iron Deficiency via Muscle Testing 14:08 – The Role of Trauma in Weight Gain and Eating Patterns 16:10 – Clearing Emotional Emptiness Using Meridian Tapping 19:29 – Breaking Repetitive Patterns with Energy Psychology 21:15 – How Strong Feelings Influence Behavior & Diet Adherence 21:58 – Neglect Trauma: The Hidden Saboteur in Weight Loss 24:44 – How Clearing Neglect Patterns Restores Self-Care 25:42 – What Inspired “Clear Trauma Now” & The Structure of Trauma 27:27 – Quick Demo: The TWR Tapping Technique for Instant Relief 30:18 – Step-By-Step Protocol for Clearing Trauma at Home 31:15 – Biochemistry of Stress, Tapping, and the Nervous System 32:15 – The Menopause Link: Hormones, Body Fat, and Stress3 4:36 – “The Third Ovary”: Muscle Testing and Fat Storage for Estrogen 36:38 – Personal Story: Cortisol, Estrogen, Stress & Healing Family Trauma 38:31 – The Body Remembers: Honoring Physical, Emotional, and Spiritual Healing 39:45 – Final Takeaways: Gratitude, Connection & The Body As a Gift Connect with Dr. Judith Swack: Website: https://www.hblu.org/ Instagram: @hblu_drjudithswack https://www.instagram.com/hblu_drjudithswack Connect, Share & Subscribe: Want more empowering interviews and practical mind-body wisdom? Subscribe to the podcast and follow us on social for regular updates, behind-the-scenes with Lisa, and new expert guests! Share your favorite takeaway from this episode by tagging us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com.
T1 · E341
28 ago 2026
40:48
#340 Understanding PCOS, Cycle Health, and Acupuncture with Michelle Malloy
Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Michelle Malloy, an inspiring acupuncturist and women’s health specialist who transformed her own life—and countless others—by integrating Chinese medicine, cycle awareness, and compassionate care for women. Michelle candidly shares her journey from persistent allergies and a career in finance to uncovering the healing potential of acupuncture and traditional medicine. Tune in as she explains what happens during an acupuncture session, how Eastern and Western medicine differ in their approach to women’s health, the intricacies of cycle tracking, and why your period is your body’s most honest “report card.” Michelle also offers everyday nutrition, movement, and self-care tips you can start using today—even if you’ve never tried herbs or acupuncture before! Whether you’re looking for holistic strategies for fertility, curious about self-diagnosis, or wanting to make friends with your hormones, this episode uplifts and empowers. Timestamp Overview: [00:00] - Introduction & Michelle’s story: allergies, career change, and self-healing [01:42] - Discovering acupuncture & transition to women’s health [04:13] - Women’s health, fertility, and Chinese medicine [06:12] - What to expect from an acupuncture visit [ 09:44] - Individualized pattern diagnosis: deficiency, excess, and more [12:33] - How acupuncture supports hormones and cycles [15:25] - Stress, blood flow, and reproductive vitality [18:58] - The overlooked link: digestion and general health [21:51] - Cycle tracking, period blood, and your “monthly report card” [24:03] - Changing narratives: education and social media [27:49] - PCOS, “phlegm,” and the metabolic connection [31:25] - Practical cycle care: foods, herbs, exercise, and diagnosis at home [38:02] - Fertility success stories & holistic hope [39:15] - Final thoughts & wrap-up Empowerment Through Awareness: How the growing conversation on social media is breaking taboos, encouraging women to talk openly about periods, digestion, and cycle symptoms. Real-life success stories: hope, persistence, and the benefits of integrating Eastern and Western approaches—especially for those facing complex or long-standing fertility challenges. Connect with Michelle Malloy: Instagram: @shellythemedicinewoman https://www.instagram.com/shellythemedicinewoman/ Website: https://www.shellythemedicinewoman.com/ Y outube: @Shellythemedicinewoman 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 visit https://nutritioncoachingandlife.com/
T1 · E340
25 ago 2026
40:20
#339 Actionable Nutrition Steps for Improved Fertility and Health featuring Jillian Beck-Rogers
Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz sits down with Jillian Beck-Rogers, a passionate fertility nutrition coach who empowers women to transform their preconception and overall health through practical, research-backed nutrition strategies. Jillian opens up about her personal health journey, from supporting clients with emotional eating and stress management to narrowing her focus on fertility nutrition after facing her own struggles with infertility. She explains why fertility is a vital sign for everyone (not just those actively trying to get pregnant), the healing power of an anti-inflammatory diet, and real-world tips for breaking free from diet culture guilt. Tune in for actionable habits, mindset shifts, accessible meal ideas, and a fresh perspective on nurturing your body at any life stage. If you want to feel more educated, less overwhelmed, and totally inspired to take charge of your health, this episode is for you! Timestamp Overview: [00:00] - Introduction & Jillian’s Personal Journey [00:22] - Becoming a Fertility Nutrition Coach [01:36] - Navigating Infertility & Discovering Nutritional Gaps [02:44] - Empowering Women to Have Control in Their Fertility Journey [05:15] - Why Fertility Nutrition Matters for Everyone [05:40] - Core Principles: The Anti-Inflammatory Fertility Diet [07:18] - What to Minimize: Inflammatory Triggers & Harmful Fats [09:14] - What to Add: Protein, Healthy Fats, and Fiber [12:14] - The Impact of Lifestyle & Modern Food Culture on Fertility [12:41] - Food Choices, Guilt, and Building Emotional Resilience [13:57] - Understanding Emotional vs. Physical Hunger [15:50] - Why Awareness is Key for Change [18:30] - Jillian’s #1 Simple, Actionable Step for Health: Eating Breakfast [19:46] - How to Structure a Hormone-Friendly Breakfast [22:20] - Best Fats, Omega-3s, and Building a Balanced Plate [23:47] - The Power of Fiber, Colorful Produce & Gut-Healing Foods [26:07] - Managing Cost, Quality, and Accessibility of Probiotics [26:58] - Healthy Snack Ideas for Cravings & Blood Sugar [29:00] - Sweet & Savory Snack Strategies (Including for the Sweet Tooth) [31:31] - Meal Prep Tips & Breaking Out of Food Ruts [ 32:08] - Where to Find & Connect with Jillian Online Ready to Upgrade Your Health and Mindset? Download Jillian’s Free ‘7 Foods to Boost Fertility’ Guide Here. (via link in bio!) Connect with Jillian Beck-Rogers: Instagram: @jillianbeckrogers_health Explore Programs & Freebies: Instagram Link in Bio Connect, Share & Subscribe: Want more empowering nutrition content and inspiring guests? Subscribe to the podcast and follow us for updates, expert interviews, and Lisa’s latest tips. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/.
T1 · E339
21 ago 2026
33:32
#338 Fibroids Unveiled: Healing Beyond Surgery with Holistic Coach Stephanie Singh
Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Stephanie Singh, a holistic nutritionist, certified menstrual health coach, and the founder of The Aligned Woman. With her personal journey through suspected endometriosis, frustrating medical roadblocks, and ultimately discovering a small fibroid, Stephanie Singh brings a refreshingly practical and compassionate perspective to menstrual health. Stephanie Singh dives deep into what fibroids really are (spoiler: they are benign and NOT cancer!), why so many women’s health concerns get overlooked in mainstream medicine, and how true healing means moving far beyond simply “managing” symptoms. Together, Lisa Franz and Stephanie Singh break down the importance of functional testing, liver support, root-cause nutrition, emotional wellness, and the subtle mineral imbalances that so often go ignored. Expect actionable strategies for identifying and addressing the root of heavy periods, restoring mineral balance, supporting your liver, building sustainable habits, and why emotional work is just as essential as diet and exercise. If you’re tired of quick fixes and want a truly holistic roadmap—plus real talk and encouragement—this episode is a must-listen! Timestamp Overview: 00:00 - Welcome & episode intro 00:25 - Stephanie Singh’s personal journey and what led her to holistic menstrual health 03:07 - What are fibroids? Facts, myths, symptoms, and why many women feel dismissed 05:14 - Conventional medicine: why “just monitor it” and hysterectomy aren’t enough 05:38 - Can lifestyle and nutrition eliminate fibroids? Real results and functional root-cause work 07:00 - Heavy periods: understanding the true link to fibroids 08:24 - “Test, don’t guess”: why functional testing (not guesswork!) drives healing 09:52 - Stool testing, hormone panels, mineral analysis: what Stephanie Singh actually runs and why 13:26 - Untangling iron, copper, zinc, and calcium imbalances 14:17 - Real-world liver support: castor oil packs, hydration, dark leafy greens, and what doesn’t work 21:28 - The hidden role of emotions, boundaries, and nervous system health 23:08 - Daily elimination, lymphatic movement, and making habits sustainable 25:44 - Practical nutrition tips: protein, breakfast, balancing meals, activity for real women 28:21 - The hardest work: addressing emotional roots, “calcium shells,” and healing for good 32:20 - About The Aligned Woman, Stephanie Singh’s practice, and how to connect 32:51 - Closing thoughts & key advice for listeners Connect with Stephanie Singh: Instagram: @stephanie.singh.balancedhealth https://www.instagram.com/stephanie.singh.balancedhealth/ Linktree: https://linktr.ee/stephanie.singh.nutritionist Connect, Share & Subscribe: Want more nutrition wisdom and authentic conversations? Subscribe to the podcast and follow us on social for updates, new guest experts, and the latest from Lisa. Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/ Loved this episode? Share your favorite takeaway and tag us—we love hearing from you! Start healing from the ground up, ditch band-aid fixes and get real, lasting support from Stephanie Singh and the Nutrition and Life community.
T1 · E338
18 ago 2026
34:24
#337 Breaking Down Health Debt and Hormonal Shifts in Midlife with Bria Gadd
Welcome to an enlightening and empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Bria Gadd, a passionate functional diagnostic nutrition practitioner on a mission to help women navigate the often-misunderstood journey through perimenopause and menopause. With her unique perspective on “health debt,” the interconnectedness of women’s health, and practical strategies for restoring energy, Bria Gadd shares wisdom that cuts through the noise of quick fixes and fad diets. Get ready for an honest, relatable, and hopeful discussion, whether you’re in your 30s, 40s, or beyond, about reclaiming vitality, honoring your femininity, and creating lasting wellness habits that serve you for decades to come. From decoding the myths of menopause to actionable steps for reducing stress, nourishing your body, and embracing the true gifts of this life stage, this episode is a must-listen for every woman seeking to thrive now and into the future. Timestamp Overview: 00:00 – Warm Welcome & Introductions 00:21 – Bria Gadd's Journey: Fitness to Functional Health Detective 01:52 – Falling Apart: The Turning Point—“Doing All the Things” But Still Unwell 03:03 – Why Perimenopause Needs a New Conversation03:43 – What Is “Health Debt”? Major Myths Debunked 05:10 – The Orchestra of Women’s Health: How Everything Is Connected 08:12 – How to Get Out of Health Debt: Reducing Energy Demand & Boosting Supply 10:14 – Are You Living on Purpose, Rest, and Play? 12:21 – Self-Worth Beyond the To-Do List & “Practicing” Self-Compassion 13:10 – The Power of Play, Rest, and a Feminine Approach to Success 15:19 – Mediterranean-ish Eating, Protein, and Bio-Individuality 17:32 – Blood Sugar Balance: The Non-Negotiable for Women’s Hormones 19:33 – Why Scheduled Meals Matter More Than You Think 21:02 – Building Muscle in Midlife: The Real Gold Standard22:10 – Workout Shifts for Midlife: Movement, Mobility, & Recovery 24:08 – Personalization Is Key—Finding YOUR Right Path 25:01 – “The Obstacle Is the Way”: Why Resistance Is Your Guide 25:58 – Rethinking Alcohol & Environmental Toxins During Menopause 28:18 – Baby Steps in Detoxification & Clearing the Drain 29:52 – Functional Lab Work: Testing vs. Guessing 30:13 – Sleep Issues, Night Sweats, and Hot Flashes: Root Causes & Solutions 31:46 – Why Cortisol and Blood Sugar May Be Behind Your Sleepless Nights 33:25 – The Often-Overlooked Gifts of Perimenopause and Menopause 34:45 – Why Life “After” Is Even Better: Mood, Focus, Productivity 36:53 – Embracing Feminine Strengths Through Brain & Body Shifts 38:18 – Final Wisdom: Be More in Your Life, Not Less on a Scale Connect with Bria Gadd: Instagram: @bria_period_whisperer Website: https://www.briatheperiodwhisperer.com/ Connect, Share & Subscribe: Looking for more empowering health wisdom and expert guests? Subscribe to the podcast and follow us on social for the latest episodes, inspiration, and resources. Share your top takeaway on Instagram @nutritioncoachingandlife or visit us at https://nutritioncoachingandlife.com/. Don’t forget to tag us—we love hearing from you!
T1 · E337
14 ago 2026
39:54
#336 Appetite, GLP-1, and Transformation with Dr. Christle Guevarra - Back by Popular Demand
Welcome back to the Nutrition and Life podcast! This special rerun episode features Dr. Christle Guevarra—community manager at RP Strength, physician, powerlifter, and co-author of the upcoming Bodybuilding Anatomy book. Dr. Christle’s frank, informed, and compassionate insights on weight loss, appetite, GLP-1 science, sustainable habit change, and the powerful role of community made this episode a listener favorite. Tune in to revisit Dr. Christle’s journey from chemist to doctor to coach, her own struggles with weight and hunger, the real story behind GLP-1 medications, and practical advice on building a strong body and resilient mindset at any stage of life. Timestamp Overview: [00:00] - Welcome & Dr. Christle’s Background [00:40] - Switching Paths: From Chemistry to Medicine [02:28] - Personal Weight Loss Journey & Creating Lasting Habits [05:14] - Appetite As a Drive & The Game-Changing Nature of GLP-1 [08:22] - GLP-1: What It Is, How It Works [10:33] - Nutrition Myths: Can We Naturally Boost GLP-1? [11:26] - Appetite & Genetics: The Role of Fat Cells [13:19] - Slow, Sustainable Change: Mindset & Coaching at RP [14:42] - Custom Coaching for Real-Life Schedules & Demands [15:41] - Diet Fatigue, Rest, and Mental Well-Being [17:17] - Community’s Role in Achieving & Sustaining Change [18:07] - Family Support, Lifestyle Shifts, and Navigating Relationships [19:27] - Embracing Growth, Confidence, and Purpose in Midlife [22:03] - Reinventing Yourself: Changing Careers After 40 [23:21] - Social Media: From Sidelines to Participation [24:16] - Behind the Scenes: Writing Bodybuilding Anatomy [27:05] - Training Focus: Powerlifting, Mind-Muscle Connection, Jiu-Jitsu [29:24] - What’s Next: Competition Goals [30:03] - Coaching Tools: Ensuring Proper Technique [31:38] - Burnout: Boundaries, Rest, Communication, and Recovery [34:41] - Tracking Routines & Self-Care for Longevity [35:17] - Closing Thoughts & Where to Follow Dr. Christle Connect with Dr. Christle Guevarra: Instagram: @dr.christle Connect, Share & Subscribe: Don’t miss future episodes—subscribe and follow us on Instagram @nutritioncoachingandlife, and check out nutritioncoachingandlife.com for more resources and behind-the-scenes updates. Share your favorite lesson from this episode and tag us for a chance to be featured!
T1 · E336
11 ago 2026
36:30
#335 Menopause, Cognitive Health, and Nutrition - Throwback Episode with Barbie Boules
This episode is a fan favorite! Due to popular demand, we’re bringing back this highly regarded conversation with cognition dietitian Barbie Boules. In this insightful and practical interview, Lisa Franz and Barbie Boules dive deep into why midlife women face unique cognitive and metabolic changes, and exactly what you can do to protect your brain, boost your longevity, and feel your best through every stage of life. If you missed it the first time or need a motivating refresher, tune in for proven strategies to reduce dementia risk, reframe mindset, and truly take control of your health. This conversation is packed with actionable tips—from the 14 modifiable risk factors to the power of movement, community, and the MIND diet—making it a must-listen at any age. Timestamp Overview: 00:00 - Welcome & Introduction of Barbie Boule s00:49 - Barbie Boules’ Personal Story & Professional Mission 02:21 - The Origins of Barbie’s Focus on Women’s Cognitive Health 03:37 - Why Women Experience Brain Changes & The Estrogen Hypothesis0 6:01 - Agency Over Cognitive Decline & The Lancet’s 14 Modifiable Risk Factors0 9:17 - The List: 14 Modifiable Risks for Dementia & What You Can Control 13:09 - Cognitive Reserve: How to Build It (Spanish, Puzzles, and More) 15:01 - Social Isolation, Depression & Why Community Matters for Brain Health 18:46 - Exercise, Menopause & What Type Really Helps19:10 - Strength Training, Cardio & the Benefits for Brain, Body, and Longevity 22:34 - Where to Start: Making Fitness Realistic & Sustainable 24:02 - Why Focus on a Year, Not 6 Weeks: Lessons from 25 Years of Coaching 27:04 - Becoming the Person You Want To Be: Habits, Mindset & Self-Compassion 29:08 - Why Grace, Time, and Support Matter Most 29:38 - The Power of Community: Barbie Boules’ BrainSpace Program 33:02 - Nutrition Pillars for Great Brain Health (Simple & Effective!) 35:25 - The MIND Diet: What to Eat More Of, and Why Plants Matter 37:09 - Getting Enough Protein, Avoiding “No Carb” Pitfalls, and What Really Works 39:39 - Final Takeaways & Where to Find Barbie Boules Connect with Barbie Boules: Instagram: @the_cognition_dietitian https://www.instagram.com/the_cognition_dietitian/ Website: nhttps://www.barbieboules.com/ Youtube: ⁨@the_cognition_dietitian⁩ Connect, Share & Subscribe: Love this conversation? Subscribe and follow for more expert advice and life-changing wellness strategies. Tag us on Instagram @nutritioncoachingandlife or connect via nutritioncoachingandlife.com with your favorite takeaways. Don’t forget to share this episode with a friend—because the best lessons are even better the second time around!
T1 · E335
7 ago 2026
40:52
#334 Fueling Strength After 40: Hailey Babcock’s Essential Tips for Women
Welcome to another empowering episode of the Nutrition and Life podcast! Today, we’re bringing you a popular rerun by listener demand—host Lisa Franz’s insightful conversation with Hayley Babcock, the dynamic trainer inspiring women over 40 to embrace strength and wellness. Whether you missed it the first time or need a fresh dose of motivation, this episode is packed with enduring value and practical strategies for women at any stage of their health journey. Hayley’s journey—from competitive triathlons and Pilates to discovering the transformative power of resistance training at age 41—demystifies strength, nutrition, and sustainable habits for women navigating perimenopause and beyond. You’ll hear lessons learned through her collaborations with leaders like Dr. Stacy Sims and Tony Buttigieg, plus honest, encouraging advice for ditching diet confusion and building “you 2.0.” Timestamp Overview: [00:00] - Introduction & Meet Hayley Babcock [00:36] - Hayley’s Fitness Origin: Triathlon, Pilates & Late Start in Strength [01:48] - How Injury Became Opportunity & Reframing Her Training [03:38] - Getting Certified, Making the Pandemic Pivot, and The Birth of "TRX Girl" [04:29] - Why Women Over 40 Experience Dramatic Changes with Strength Training [05:29] - Collaborating with Dr. Stacy Sims & Launching Meaningful Programs [06:38] - Body Transformation: The Reality Behind “Fit” vs. Strong & Shaped [07:53] - Protein Needs: How Much, Why It Matters, and How to Get Enough [ 09:02] - Should You Use Real Body Weight or Ideal Weight for Protein? [10:20] - Calories First, Not Just Macros: Ending the Cycle of Undereating [11:14] - How Hayley Structures Strength & Cardio Throughout the Year [12:04] - Programming Cardio: Zone 2, HIIT, SIT, and Making it Work for You [14:00] - HIIT Misconceptions: Orangetheory, Rest Periods, and True Intensity [15:15] - The SIT Difference: What Sprint Intervals Actually Look Like [16:44] - Finding the Right Intensity: Avoiding “The Middle” Trap [17:35] - Rest, Recovery, and Results: The Over-40 Balancing Act [19:00] - Maintaining 16–17% Body Fat: Hayley’s Sustainable Strategies [21:13] - Mindset, Barriers, & The Learn to Lift Course [22:23] - Why Building Lean Mass Is the Foundation for Results [24:29] - Menopause, Belly Fat, and Other Top Concerns [25:55] - No Magic Pills: The Longevity Game & Why Slow, Steady Wins [28:29] - “You 2.0”: Changing Your Identity (and Your Outcome!) [29:19] - Gym vs. Home Workouts, Weak Links, and Injury Prevention [33:11] - Rep Ranges Demystified: When to Lift Heavy, When to Build Muscle [35:09] - Smart Progression, Joint Safety, and Why Cardio Sweat Isn’t the Goal [37:14] - Supersets, Circuits, and Getting the Most Out of Your Gym Time [37:49] - Hayley’s Back Surgery, Deadlifting, and Lifting Heavy with Limitations Connect with Hayley Babcock: Instagram: @hayleyhappensfitness Website: https://hayleyhappensfitness.com/ Connect, Share & Subscribe: Don’t miss future conversations, expert guests, and real-life inspiration! Subscribe to the Nutrition and Life podcast, follow us on social for the latest updates, and share your favorite episode takeaway with us on Instagram @nutritioncoachingandlife or via our website at https://nutritioncoachingandlife.com/
T1 · E334
4 ago 2026
41:47
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