Nutrition & Life

by Lisa Franz

Season 1

#330 Unlocking the Power of the Mind: Josie Gibson on Dianetics and Mental Health

Welcome to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Josie Gibson, Director of Communications at Bridge Publications, to unravel the world of Dianetics and the hidden forces holding us back from our healthiest, happiest selves. Josie shares her deeply personal journey from struggling with stress and self-confidence to finding clarity and purpose through Dianetics: The Modern Science of Mental Health. She breaks down the fascinating concepts of the analytical mind vs. the reactive mind, reveals how our past traumas shape present-day habits, and explains how practical techniques can help you break through limiting beliefs—whether you’re working on weight loss, mental health, or letting go of old patterns. Stay tuned for inspiring real-life stories, easy-to-implement tips, and a refreshing perspective on the mind’s true power to heal and transform. Timestamp Overview: [00:00] - Introduction & Josie’s Background [00:22] - What is Bridge Publications & Josie’s Mission [01:14] - Discovering a Passion for Helping People with Dianetics [02:07] - Personal Experiences with Stress & Self-Confidence [02:47] - Finding Dianetics: Turning Point & Lasting Change [04:04] - What Is Dianetics? Core Definitions & Principles [05:06] - The Analytical Mind vs. The Reactive Mind [08:51] - Real-Life Example: Trauma and the Subconscious [10:56] - Overcoming Limiting Beliefs and Self-Sabotage [13:36] - Why Bad Habits and Fears Persist [14:15] - Childhood Experiences & Lasting Associations [20:00] - How the Mind Forms Connections: Personal Anecdotes [21:37] - Unlocking the Mind’s Full Potential [22:34] - Step-by-Step: How the Dianetics Technique Works [24:33] - Relief from Past Trauma: Powerful Testimonies [27:12] - The State of “Clear”: What It Means [28:16] - How to Get Started: Resources & Practical Tips [29:44] - Grounding Exercises for Stress and Overwhelm [31:19] - Awareness, Present Moment, and Breaking Old Patterns [34:28] - Digging Deeper: When Habits Don’t Have an Obvious Cause [38:31] - Building Better Coping Strategies & Reward Systems [39:16] - Where to Learn More & Connect with Josie Ready to explore more? Get the book: “Dianetics: The Modern Science of Mental Health” at dianetics.org or wherever books are sold. Interested in hands-on help? Find your local Dianetics two-day seminar at dianetics.org. Connect on social media: Instagram: @bridgepubinc Publisher: @BridgePubInc Connect, Share & Subscribe: Enjoyed today’s episode? Share your favorite takeaway, subscribe for more expert conversations, and follow us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/ for upcoming guests and all things wellness!

S1 · E330

Jul 21, 2026

40:40

#329 Why Doing Less Can Help Women Build More Muscle and Balance Hormones with Jenn Pike

Welcome to another enlightening episode of the Nutrition and Life podcast! Today, Lisa sits down with women’s health and hormone coach Jenn Pike, whose decades of expertise in fitness, nutrition, and integrative health have empowered women all over the world to take practical, sustainable steps toward wellness. Jenn shares her journey from fitness enthusiast to renowned women’s health educator, highlighting the importance of intentional strength training, community support, and unlearning diet culture myths. This episode uncovers actionable tips for muscle building, why less is often more, the real value of tracking nutrition, and how digestion, gut health, and the liver tie into hormonal balance and long-term weight management. Turn up the volume for fresh insights, grounded strategies, and supportive advice for anyone ready to step away from chronic dieting and discover what thriving in your own body really means! Timestamp Overview: [00:00] - Introduction & Jenn’s Health Journey [01:22] - Early Passions and the Decision to Work in Health [03:06] - Resistance Training, Muscle Building & “Less but Better” [06:28] - Why Overdoing It Holds Women Back [07:36] - How Eating More (Not Less) Improves Body Composition [10:13] - The Importance and Power of Tracking Nutrition Data [ 12:09] - Maintenance Calories, Metabolic Reality, and Breaking Free from Undereating [14:07] - Motivation Struggles & Owning a New Lifestyle [16:17] - Fullness, Satiety, and Retraining the Nervous System [18:14] - Meal Frequency, Protein Intake & Moving Beyond Fasting [19:10] - Breaking Bathroom Taboos: Gut Health & Hormones [20:30] - Digestion 101: What You Digest (and Excrete) Matters [ 22:55] - Practical Gut Health Tips: Chewing, Mindful Eating & More [26:13] - The Liver’s Role in Detoxification and Hormonal Balance [29:00] - Blood Sugar, Insulin Resistance, and Modern Health Challenges [31:25] - Continuous Glucose Monitors, When to Use and Why Context is Key [33:09] - Nervous System, Sleep Trackers, and Personalized Approaches [37:12] - Pre-Workout Nutrition, Fasting, and Finding Your Unique Routine [38:56] - Jenn’s Functionally Integrative Coaching Mentorship: What’s Inside [41:23] - Where to Learn More & Connect with Jenn Connect with Jenn Pike: Instagram: @jennpike Website: www.jennpike.com Connect, Share & Subscribe: For more practical nutrition wisdom and inspiring women’s health conversations, subscribe to the podcast and follow us for updates and Lisa’s latest expert guests. Share your favorite moments, tag us on Instagram @nutritioncoachingandlife, or visit our website at nutritioncoachingandlife.com to continue your wellness journey!

S1 · E329

Jul 17, 2026

42:25

#328 Balancing Hormones and Gut Health: Jasmine McCrary’s Guide to Wellness and Self-Care

Welcome to a deeply insightful episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Jasmine McCrary, holistic health coach and wellness educator, for a candid conversation about her powerful journey from struggling with persistent acne and weight challenges to discovering gut health and inner transformation. Jasmine shares practical strategies for healing from the inside out, balancing hormones, finding food freedom, and the rituals, foods, and mindset shifts that have allowed her, and now her clients, to thrive. If you’ve ever wondered how to truly nourish your gut, conquer sugar cravings, optimize hormones, or establish sustainable routines that support your wellbeing, you’ll find actionable advice, relatable stories, and genuine encouragement in this empowering episode. Timestamp Overview: [00:00] - Introduction & Jasmine’s Journey to Holistic Coaching [00:26] - From Personal Health Struggles to Transformation [00:47] - Discovering the Root Cause: Gut Health & Functional Medicine [01:26] - The Power of Slowing Down and Trial & Error [02:11] - The Turning Point: Research, Self-Care & Motivation [02:47] - How Jasmine Starts with New Clients: Assessing Environment, Stress, and Habits [03:50] - Why Gut Health? Jasmine’s H. Pylori Discovery [04:32] - Healing Protocols and Nourishing Foods for the Gut [05:25] - Beating Sugar Cravings with Balanced Meals [ 06:10] - Food Pairing, Blood Sugar & Morning Routines [07:06] - Nervous System Nutrition: Magnesium, Bone Broth & Soothing Foods [08:04] - Anti-Inflammatory Foods & Herbs [08:43] - Top Gut Health Supplements: Magnesium, Zinc, Turmeric & Liver Support [09:40] - Personalized Nutrition: Blood Type, Food Order, and Gut Healing [11:30] - Intermittent Fasting, Eating Windows & Consistent Routines [13:54] - Protein Timing, Balanced Meals & Working with Individual Needs [14:47] - Cycle Syncing Food and Workouts for Hormone Health [15:48] - Perimenopause, Postpartum & Stress-Reducing Habits [16:54] - Mindset Practices: Self-Care, Journaling, and Accountability [17:44] - Morning & Bedtime Routines for Circadian Health [18:54] - Magnesium Types, Fiber, and Bowel Regularity [20:03] - Preventing/Combating Constipation: Movement, Hydration & Triggers [21:02] - Foods to Prevent Constipation & Individual Responses [23:52] - Gradually Increasing Fiber, Hydration, and Listening to Your Body [25:24] - Dates, Blood Sugar, and Hormone Support—The Right Way [26:27] - Where to Find Jasmine and Join Her Community Connect with Jasmine McCrary: Instagram: @holisticwithjas TikTok: @holisticwithjas Join Jasmine’s journey and stay tuned for her upcoming group community and gut-healing supplement line! Connect, Share & Subscribe: Want more empowering nutrition advice and inspiring holistic health stories? Subscribe to the podcast and follow us on social for the latest episodes, expert guests, and Lisa’s wellness wisdom. Share your favorite takeaway and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com

S1 · E328

Jul 14, 2026

27:53

#327 Debunking Carb Myths and Exploring Rapid Fat Loss with Dr. Bill Campbell

Welcome back to a special highlight edition of the Nutrition and Life podcast! In this replay, host Lisa Franz revisits her conversation with renowned researcher Dr. Bill Campbell, professor, lab director, and evidence-based educator whose work bridges cutting-edge science and real-life results. This episode hand-picks the standout insights from their original discussion: from myth-busting carbs and the “high-carb experiment,” to how protein protects muscle, the truth about diet breaks and refeeds, plus rapid fat loss protocols and coaching wisdom you can use right away. Whether you’re new to the show or ready for a science-fueled refresher, this rerun will inspire and equip you with practical takeaways for a healthier, more sustainable approach to nutrition and fitness. 00:00] – Introduction & Dr. Bill Campbell’s Motivation for Studying Menopause [04:07] – The Limits of Traditional Fat Loss Methods During Menopause [08:17] – Menopause, Aging, and Body Fat Redistribution [13:33] – Strategies for “Menopausal Weight Loss Resistance”: Feed Down vs. Feed Up Approaches [14:05] – The “Feed Down” Approach: Intensive, Short-Term Calorie Reduction [19:12] – The “Feed Up” Approach: Mediterranean Diet & Increasing Calories [24:25] – Client Experience: Anti-Inflammatory Diets, Stress, and Exercise Adjustments [31:32] – The Critical Role of Sleep in Fat Loss, Muscle Retention, and Health [36:26] – Foundations: Protein, Resistance Training, Cardio, and Lifestyle for Menopausal Health [39:54] – Can You Build Muscle During Menopause? What the Research Shows [43:31] – HRT, Testosterone, and Body Composition: What the Data Actually Says [47:43] – What’s Next? Dr. Campbell’s Upcoming Studies & Invitation to Participate [49:22] – Wrap-up, Key Takeaways, and Where to Find Dr. Campbell Connect & Share: Catch future episodes, bonus content, and nutrition tips by following us online! Tag your favorite takeaway and join the conversation: Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/ Subscribe, share, and revisit these highlights as often as you like, see you next time for more science-driven, empowering conversations!

S1 · E327

Jul 10, 2026

47:48

#326 Unlocking Vitality: Amanda Soukoulis on Gut, Sleep, and Hormone Optimization

Welcome to another empowering episode of the Nutrition and Life podcast! Host Lisa Franz welcomes Amanda Soukoulis, sought-after functional medicine practitioner and holistic health coach, renowned for helping high performers regain energy and optimal health by getting to the root cause of gut, hormonal, and detox issues. Amanda shares her personal story from peak performance to health collapse to recovery through functional medicine—plus her “test, don’t guess” method for finding underlying issues. The episode covers practical tips for gut healing, detox support, sleep, daily habits, the hormone-libido connection, and the real role of peptides in performance and healing. Loaded with actionable advice and real-life stories, this is a must-listen for anyone ready to become the CEO of their own health! Timestamp Overview: [00:00] - Amanda’s health collapse & journey to functional medicine [04:09] - Why testing is the foundation of healing [07:00] - How Amanda customizes testing for each client [09:59] - Gut healing vs. gut health explained [12:20] - The underrated importance of sleep [14:15] - Key foundations for detox & liver support [18:37] - Hormones, libido, and true root causes [27:27] - Rethinking coffee, hydration, and energizing your day [33:19] - Resistant starches: why, what, and how [37:21] - Final advice: don’t go it alone—find the right guide [41:14] - Exclusive Peptide Playbook & how to connect Key Discussion Points: Amanda’s rapid shift from dancer to health advocate and how that drives her approach “Test, don’t guess”: why functional labs are crucial for progress Gut healing principles, common triggers, and easy lifestyle wins Hormone and libido basics—how gut, stress, toxins, and micronutrients all play a part Why sleep, hydration, protein, and nutrient timing matter The real deal on coffee, matcha, and supporting your adrenals Using resistant starches to feed your gut When (and how) to consider peptides for extra results Amanda’s signature FLOW method: Fuel, Locomotion, Off Switch, Water Connect with Amanda Soukoulis: Instagram: @amandasouks Get Amanda’s exclusive Peptide Playbook: DM “FRANZ” to Amanda on Instagram for your free blueprint! Website: https://amandasoukoulis.com/ Connect, Share & Subscribe: Craving more science-backed insights and real-life health turnarounds? Subscribe and follow @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more. Tag us with your top takeaway!

S1 · E326

Jul 7, 2026

44:20

#325 Creating Healthy Routines for Weight Loss and Maintenance with Maddie Hawley

Welcome to a new episode of the Nutrition and Life podcast! Today, our host, Lisa, is joined by Maddie Hawley, a registered dietitian, personal trainer, and coach, who’s passionate about helping women find balance, food freedom, and confidence through an integrative approach to wellness. In this episode, Maddie opens up about her own journey from burnout in the corporate world to building her own coaching business, and shares practical tools for achieving client consistency, embracing the "gray area," and getting results that last. Lisa and Maddie dig deep into how to avoid the all-or-nothing mentality with nutrition, why “perfect” tracking isn’t always the answer, the importance of periodizing your nutrition, and ways to foster true flexibility in your health journey. If you’re tired of rigid dieting, want to understand reverse dieting, or are searching for habits that actually fit your real life, you don’t want to miss this power-packed conversation! Timestamp Overview: 00:00 - Introduction & Maddie’s Story 02:21 - Pivoting to Dietetics & Launching an Online Business 02:54 - Common Macro Tracking Challenges 03:23 - Building Healthy Relationships with Food & Tracking 05:04 - Learning to Live in the Gray Area 06:06 - Tracking as an Educational Tool 07:24 - Pitfalls of “Tracking Didn’t Work” 08:28 - Why Eating Out and Special Occasions Matter Most 09:50 - Food Logs: Learning from High Calorie Days 10:30 - Adjusting Meals for Social Events 11:29 - Why Consistency Beats Perfection 13:42 - Nutrition Periodization & Setting Realistic Targets 14:16 - What Is a Reverse Diet? 16:20 - Reverse Dieting: Mindset Challenges & Missteps 17:18 - Why Intuitive Eating Can Backfire Post-Diet 18:15 - Feeling “Fluffy”: Overtraining, Inflammation, and Plateaus 19:06 - The “Five Dials” Approach to Wellness 21:07 - Impact of Sleep, Stress, and Food Quality 24:09 - Processed Foods and Calorie Accuracy 25:40 - Maddie’s Recommended Training Routine 27:23 - Cardio vs. Strength Training Mistakes 28:17 - Overtraining and Hormones in Perimenopause 29:31 - Integrating Training, Nutrition, Sleep, Stress, Mindfulness 30:38 - Mindfulness Practices That Work 32:31 - Mindfulness in Action: Breaking Food Patterns 34:57 - Downregulating Stress After Workouts 36:05 - Maddie’s Own Fitness Routine 37:27 - Walking, Post-Meal Movement, and Blood Sugar 38:46 - Connect with Maddie & Episode Wrap Up Connect with Maddie: Instagram: @maddiehawley Website: www.maddiehawleycoaching.com Connect, Share & Subscribe: Want more expert guests and practical tools for nutrition and life? Subscribe to the podcast, follow us on Instagram @nutritioncoachingandlife, or check out the website at https://nutritioncoachingandlife.com. Share your favorite takeaway from this episode and tag us!

S1 · E325

Jul 3, 2026

39:29

#324 Perimenopause Expert Dr. Carrie Jones on Hormones, Detoxification, and Empowerment

Welcome to another empowering episode of the Nutrition and Life podcast! In today’s conversation, Lisa is joined by Dr. Carrie Jones, a renowned women’s health expert whose passion for hormones, menopause, and holistic wellbeing has helped demystify some of the most misunderstood aspects of female health. Dr. Jones shares her inspiring journey into women’s health, cuts through misinformation around menopause and hormones, and brings powerful clarity to topics such as estrogen detoxification, protein myths, cortisol management, sleep issues, and the real role of testosterone therapy for women. With her signature warmth and clinical expertise, Dr. Jones offers both deep science and actionable strategies for women seeking to thrive throughout the menopause transition and beyond. Timestamp Overview: [00:00] - Intro & Dr. Jones’ journey into women’s health [00:57] - Hormone therapy myths & influence of mentors [02:14] - Estrogen detox: what it means and why it matters [03:07] - Good vs. bad detox pathways & cancer risk [04:04] - Symptoms when detoxification backs up [04:48] - Impact of diet, lifestyle, and alcohol on estrogen metabolism [05:40] - Menopause, breast cancer fears, and starting hormones [07:10] - The complicated link between estrogen and breast cancer [07:41] - Juice cleanses, “detox teas,” and what really works [09:15] - Protein needs: myths, individual differences, and muscle maintenance [12:12] - Incremental protein changes and benefits [13:58] - Is high protein harmful for longevity? [15:11] - Stress, cortisol, and progesterone: why “rest & digest” matters [ 17:30] - Micro-habits for real stress relief [20:28] - The productivity badge and its hidden cost [20:37] - Troubleshooting sleep: hormones and blood sugar [22:09] - The Chinese body clock & night-time wakeups [24:35] - The necessity (and difficulty) of true quiet time [26:02] - 11-minute “reset” practice for busy lives [28:44] - Testosterone in women: myths, benefits, and risks [34:10] - Custom hormone plans and side effect management [35:41] - Labs women need for full-body health [37:50] - Invisible risks: why you need annual lab checks [38:54] - Where to find Dr. Jones & her top free resources Connect with Dr. Carrie Jones: nstagram: @dr.carriejones YouTube: @drcarriejones Website & Resources: https://drcarriejones.com Connect, Share & Subscribe: Want more hormone wisdom and actionable conversations? Subscribe to the podcast and follow us on social for new episodes, expert guests, and Lisa’s updates. Share your favorite insight from today’s show and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com!

S1 · E324

Jun 30, 2026

40:48

#323 The Power of Cautious Empathy and Boundaries in Leadership and Life with Stae Hall

Welcome to an enlightening episode of the Nutrition and Life podcast! Today, host Lisa Franz. sits down with the inspiring founder of ISALT (Institute for Success and Leadership Training) Stae Hall to unpack the power of emotional intelligence, soft skills, and feminine strengths in leadership and everyday life. Stae shares a candid journey from feeling out of place in male-dominated corporate environments to building an institute dedicated to executive coaching, workforce readiness, and personal growth. You’ll discover practical strategies for empathy, boundaries, conflict resolution, active listening, embracing femininity, overcoming negative self-talk, and letting go of perfectionist control—in work, family, and beyond. Whether you’re a professional striving for career advancement or simply seeking to communicate better and feel more empowered, this episode is packed with actionable wisdom, real-life anecdotes, and encouragement. Timestamp Overview: [00:00] - Welcome & Episode Introduction [00:23] - The ISALT Mission: Success, Leadership & Bridging the Soft Skills Gap [01:34] - Discovering Emotional Intelligence and Certification Journey [03:05] - Defining Soft Skills: Communication, Collaboration, and Empathy [04:07] - Coaching Go-Getters: Learning to Work With a Team [04:17] - Empathy as Foundation for All Soft Skills [05:14] - “Care but Don’t Carry”: Boundaries for Coaches & Empaths [06:00] - Cautious Empathy & Healthy Limits in Corporate Life [08:25] - What Healthy Boundaries Really Are—and Aren’t [09:07] - Keeping Your Own Boundaries and Acting With Empathy [10:25] - Healthy Conflict Resolution: The Power of Pausing and Processing [12:28] - “No Filter” Isn’t Always Best: Why Pause Matters [13:46] - Breathwork, Silence & Handling Different Communication Styles [15:46] - Active Listening: How to Actually Listen and Be Heard [18:08] - Judgement vs. Empathy: The Simple Test [19:38] - Coaching Negative Self-Talk, Mirror Work & Affirmations [21:32] - Speaking Kindly to Yourself: “Would You Say That to a Friend?” [22:52] - Embracing Feminine Strengths in Leadership and Life [24:05] - The Power of Nurturing and Genuine Care [25:35] - Cycle Syncing and Honoring Your Energy at Work [28:34] - Letting Go of Control: From “Doing it All” to Good Enough [29:06] - Real-Life Letting Go: Learning Not to Sweat the Small Stuff [32:08] - When High Standards Become Criticism—Finding Balance [33:36] - About ISALT: Who They Serve, What They Offer [35:57] - Online & In-Person Coaching: Expanding for 2024 [36:31] - ISALT’s Exciting Launch in Virginia & The Road Ahead [37:31] - Closing Thoughts & Links for More Information Connect with Stae Hall: Instagram: @isalt4u \Website: https://isalt4u.com/ Connect, Share & Subscribe: Love this episode? Subscribe to the Nutrition and Life Podcast and stay tuned for more powerful conversations, expert insights, and life coaching wisdom. Share your favorite takeaways and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

S1 · E323

Jun 26, 2026

38:28

#322 Creating Your Dream Life: Identity, Systems, and Abundance with Deandrea Martin

Welcome to another transformative episode of the Nutrition and Life Podcast! Today, host Lisa Franz sits down with Deandrea Martin, an active-duty service member, manifestation coach, and powerhouse in the mind-body transformation space. Deandrea Martin opens up about her journey from unfulfilled college grad to mentor, her obsession with personal development, and the specific frameworks she uses to help clients master subconscious reprogramming and build their dream life. This episode will leave you rethinking the stories you hold onto, the power of reframing adversity, and the true relationship between systems, discipline, and self-love. If you’re ready to step into your “highest timeline,” rewire limiting beliefs, and draw inspiration for both health and personal abundance, you’ll find a wealth of practical wisdom here. Timestamp Overview: 00:00 – Welcome & Introduction to Manifestation Coaching 00:41 – Deandrea Martin: Background, Purpose, and Personal Journey 02:01 – Discovering Personal Development & The Role of Fitness in Mindset 03:57 – Identifying Limiting Patterns: Reframing and Overcoming Victim Mentality 06:06 – Growth Opportunities: Lessons from Adversity in Nutrition and Life 07:28 – Sourcing Inner Power: Why Clarity on Your Desires is Essential 08:35 – The “To Be” List & Building Identity Through Systems 09:36 – The Importance of Action: Why Affirmations Alone Aren’t Enough 10:36 – Discipline as the Highest Form of Self-Love 14:45 – Embodiment, Self-Respect, and Attracting What You Seek 17:14 – Parenting, Example-Setting, and Generational Health 19:40 – Conflicting Desires & The Trade-Offs of Transformation 22:24 – The Realities Behind Taking Action & The Perils of Waiting 25:10 – Money Mindset, Abundance vs. Scarcity, and Manifesting Wealth 29:33 – Letting Go of Control & Trusting the Process 32:34 – Overcoming the Urge for Instant Gratification & Appreciating the Journey 35:34 – The My Highest Timeline Program: Core Methods & Community 36:39 – The Most Common Limiting Beliefs: Self-Worth, Confidence, and Fear 38:09 – Getting to the Truth: Asking the Right Questions 40:20 – Final Takeaways: Your Dream Life is Built from Within 41:16 – Connect with Deandrea Martin & Episode Close Connect with Deandrea Martin: Instagram: @dreaa_6 TikTok: @_bigspeaker Connect, Share & Subscribe: Craving more mind-body strategies and inspiring stories? Subscribe to the podcast and follow us on social for more motivational guests, practical tips, and a behind-the-scenes look at Lisa’s latest work. Share your favorite insights from this episode and tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more. Ready to rewrite your story? Let this episode guide you to your highest timeline!

S1 · E322

Jun 23, 2026

42:21

#321 Menopause and Midlife Fitness with Tarah Timothee: Mindset, Hormones, and Strength

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Tarah Timothee, a dynamic fitness studio owner and midlife wellness advocate whose transparent, down-to-earth approach to fitness, mindset, and hormone management has empowered countless women to build healthier, stronger lives through every stage of midlife. Tarah Timothee gets candid about transitioning from a corporate career in fashion to running a thriving women-focused fitness studio (and surviving COVID!), shares how she learned the importance of mindset shifts over just “doing more cardio,” and explains why functional strength, self-advocacy, and hormonal health are crucial for real transformation. You’ll also hear practical tips for building sustainable exercise habits, the truth about hormone therapy and menopause, how to handle setbacks, and her firsthand experience with creatine and Hyrox competitions at 51! Tune in for practical strategies, relatable anecdotes, and a whole lot of fun and encouragement for every listener seeking real change! Timestamp Overview: [00:00] - Introduction & Episode Goals [00:23] - Tarah Timothee’s Inspiration & Journey into Fitness [01:00] - Launching Revolve Fitness & Navigating COVID [01:53] - From Retail Management to Passion in Fitness [03:52] - The Real Key to Client Transformation: Mindset [05:24] - Why You Can’t Want Change More Than Your Client [06:14] - Cardio vs. Strength: Breaking Old Fitness Beliefs [07:02] - Building a Training Split for Real Life [09:17] - Must-Have Exercises: Squats, Deadlifts, Rows, Push-ups [11:27] - Working Around Injury: Modifications & TRX [13:39] - Menopause, Hormones & the Weight Gain Struggle [15:25] - The Importance of Lab Work & Medical Advocacy [16:51] - Doctor Limitations & New Hormone Science [19:13] - Knowing Your Body: Baseline Labs & Fluctuations [21:16] - Hormone Replacement Therapy: Fears & Facts [22:13] - Tarah Timothee’s Personal HRT Journey [25:42] - Nutrition Essentials: Protein, Fiber, and Alcohol [28:18] - The Impact of Ditching Alcohol [31:18] - Supplements for Menopause: Creatine & Beyond [33:34] - Hyrox Races: What They Are & Why Try One [38:14] - Balancing Endurance & Strength for Longevity [39:53] - Where to Find Tarah Timothee & Studio Info Connect with Tarah Timothee: Instagram: @tarahtimothee Website: https://www.revolvecoralsprings.com/ Connect, Share & Subscribe: Want more fitness 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/

S1 · E321

Jun 19, 2026

41:23

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