Welcome to this episode of The Nutrition and Life Podcast. Today, we have Dr. Angela Tran, a medical weight loss specialist, joining us to dive deep into the multifaceted challenges of weight management. Dr. Tran will share invaluable insights on dealing with conditions like PCOS, insulin resistance, thyroid disorders, and metabolic syndrome.

We'll discuss the crucial role of diet and exercise, even when medications or weight loss surgeries are part of the equation. Dr. Tran will highlight why medications aren't a quick fix and the importance of holistic approaches for sustainable weight loss. We'll touch on the potential risks of "microdosing" weight loss drugs and underscore the significance of professional guidance.

Moreover, Dr. Tran will provide hope and practical advice for anyone struggling with weight loss, emphasizing that reaching one's goal is just the beginning of a larger journey of self-discovery and identity shift. We'll also explore the psychological aspects of weight loss, the importance of mindset, and the necessity of an ongoing supportive environment.

Stay tuned for an enlightening conversation as we explore how science-based nutrition, exercise, and a comprehensive mindset can pave the way for long-term health and well-being. Let's get started!

Time Stamp

00:00 Medical weight loss advancements aid women’s struggles.

06:40 Appetite suppression diminishes constant urge to eat.

10:35 Proper guidance essential for complex medication administration.

11:44 Weight loss injections may cause stomach issues.

15:48 Sudden success requires identity shift for sustainability.

19:00 Supportive environments influence personal success significantly.

23:25 Exercise challenges can be overcome step-by-step.

27:20 Personal experience and medical insights on insulin resistance.

30:40 Effort required beyond medication for weight loss.

31:51 Explore nutrition, exercise before considering medication.

36:32 Consider nutrition, exercise, mindset, with professionals.

38:43 Collaborating accelerates progress towards healthier goals.

Follow Dr. Angela Tran:

Instagram: @drangelatran https://www.instagram.com/drangelatran/

Website: https://medfitmedicalweightloss.com/

Episode Availability: You can listen to this empowering episode with Dr. Angela Tran on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.

Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more valuable content to you. Join us next time on the Nutrition and Life podcast for another inspiring conversation to help you on your journey towards better health and well-being!

Welcome to another exciting episode of The Nutrition and Life Podcast, where host Lisa Franz delves into the world of nutrition and fitness with the industry's most knowledgeable minds. Today's episode, featuring special guest Alan Aragon, is a must-listen for anyone curious about evidence-based nutrition and optimizing their health.

Alan Aragon, a pioneer in the evidence-based movement in fitness, brings over three decades of experience to our conversation. From personal training and nutritional counseling to research and education, Alan's vast knowledge covers every facet of health and fitness. He's also the founder of the Alan Aragon Research Review and author of "Flexible Dieting."

In this episode, Alan demystifies protein intake, emphasizing the importance of total daily protein over specific timing. He explains that, for muscle protein synthesis, individuals should aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily, with around four protein feedings being ideal. However, he stresses simplicity for the general public, spotlighting the significance of overall intake.

We'll also discuss Alan's recent ventures, including his sold-out seminars and upcoming projects, like the next ISSN position stand and a new nutritional coaching certification. Plus, Alan shares insights on debunking myths around high-protein diets, the intricacies of dietary preferences, and the role of macronutrients in weight loss.

Whether you're a fitness enthusiast or just interested in healthier living, today's episode promises to provide actionable insights and bust common myths. So, tune in as Lisa Franz and Alan Aragon dive deep into nutrition science and practical advice for a balanced lifestyle.

Timestamp Overview:

[00:00] - Introduction and Episode Overview

[02:30] - Key Messages on Protein Intake

[10:20] - Simplification for the General Population

[17:05] - Debunking the Anabolic Window

[25:40] - Alan Aragon’s Recent Work and Upcoming Projects

[32:50] - Addressing Misinformation in Dieting

[40:15] - Book Discussion - "Flexible Dieting"

[49:00] - Importance of Personal Preferences in Dieting

[55:35] - Discussion on the Carnivore Diet

[01:03:00] - Strategies for Sustainable Weight Loss

[01:12:15] - Research on High Protein Diets and Heart Health

[01:19:45] - Closing Remarks and Acknowledgments

Follow Alan Aragon:

Instagram: @thealanaragon https://www.instagram.com/thealanaragon/

Website: https://alanaragon.com/

Episode Availability: Tune in to this enriching conversation with Alan Aragon across all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.

Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!

Welcome to another episode of The Nutrition and Life Podcast! Today, we're thrilled to have Dr. Laurel Mellin, an esteemed health psychologist and expert in neuroplasticity, with us. Dr. Mellin will share her groundbreaking work on Emotional Brain Training (EBT), a transformative method that addresses the unconscious brain circuits influencing behaviors like overeating. We'll explore how EBT's focus on emotional expression and self-love can lead to sustainable weight loss and improved well-being without the dependency on drugs or traditional diets.

Lisa Franz, our host, delves into Mellin's journey from a nutritionist to an expert in emotional health at UCSF, highlighting her innovative approach that combines brain science with emotional resilience. We'll discuss practical ways to apply EBT, the importance of community support, and how fostering joy and connection can bring profound changes not only in our relationship with food but across all aspects of life. Dr. Mellin also offers insightful tips on managing stress and maintaining homeostasis through emotional awareness, making this episode a must-listen for anyone seeking a holistic and joyful path to better health. So, tune in as we uncover the liberating power of Emotional Brain Training with Dr. Laurel Mellin!

So, sit back, relax, and get ready for an episode packed with expert advice, heartfelt discussions, and a wealth of practical tips to transform your health approach. Let's dive in!

Timestamp Overview:

[00:00] - Introduction

[02:30] - Dr. Laurel Mellin's Career Journey

[07:40] - Introduction to Emotional Brain Training (EBT)

[15:25] - How EBT Rewires Brain Circuits

[22:10] - Success Story: Improving Health and Losing Weight [

29:45] - The Role of Self-Love and Emotional Connection in Weight Loss

[36:00] - The Natural Balance Approach vs. Weight Loss Drugs

[43:25] - Managing Stress and Chemical Drivers in Hunger and Weight

[50:05] - Importance of Community and Group Support in EBT

[56:30] - EBT's Focus on Internal Connections Over Weight Fixation

[01:02:15] - Daily Practices and Routines for Maintaining Joy

[01:08:00] - Wrapping Up and Resources

Follow Dr. Laurel Mellin:

Instagram: @drlaurelmellin https://www.instagram.com/drlaurelmellin/

Website: https://www.ebtconnect.net/

Link to Books: https://www.amazon.com/stores/author/B000APE9YS

Episode Availability: You can listen to this engaging episode with Dr. Laurel Mellin on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.

Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!

Welcome back to another exciting episode of the Nutrition and Life podcast with your host, Lisa Franz. Today, we're thrilled to be joined by Dominic Kuza, a coach, educator, and product developer for Revive, Raw, and Relive. In this episode, we dive into the intricacies of training intensity and failure, with Dominic sharing his insights on Reps In Reserve (RIR) and the effective use of drop sets, rest pauses, and supersets for beginners.

We'll explore the complexities of hypertrophy, discussing the benefits of training to near failure, and compare various rep ranges. On the nutrition front, Dominic sheds light on tackling constipation through diet, emphasizing the roles of fiber, stomach acid, and even stress management. We'll also touch on the importance of correct exercise form, particularly for lunges and squats, and the advantages of unilateral movements for muscle development.

Dominic's background in athletics and exercise science adds depth to our conversation, as we discuss his journey from aspiring dentist to bodybuilding enthusiast and coach. Get ready for an episode packed with practical advice on supplements, including essential fatty acids, vitamin D, creatine, and magnesium, along with specialized recommendations for joint support and perimenopausal women. Plus, hear about exciting upcoming product releases from Revive.

Whether you're a beginner or an experienced athlete, this episode promises valuable insights to optimize your training, nutrition, and overall health. Stay tuned!

Timestamp Overview:

[00:00] - Introduction

[03:15] - Optimal Training Intensity and Volume

[11:45] - Training to Failure: RIR and Beginners' Techniques

[21:10] - Hypertrophy Insights and Recommendations

[29:30] - Nutrition Tips for Gut Health and Constipation

[38:00] - Impact of Diet on Digestive Health

[44:50] - Use of Supplements to Aid Digestion

[51:00] - Exercise Form Correction and Techniques

[58:20] - Preferred Training Exercises for Beginners

[01:05:40] - Training Consistency During Competition Prep

[01:13:00] - Training Splits and Program Adherence

[01:21:50] - Dominic's Background and Journey

[01:30:00] - Highlights of Upcoming Product Releases by Revive

[01:39:25] - Supplement Recommendations for Joint Support and More

[01:47:10] - Specific Guidance for Perimenopausal/Menopausal Women

[01:54:40] - Training Strategies for Delt and Glute Development

[02:02:25] - Wrapping Up and Final Thoughts

Follow Dominic Kuza:

Instagram: @_domkuza https://www.instagram.com/_domkuza

Website: https://team-kuza.com/?page_id=1830

Episode Availability: Catch this enlightening conversation with Dominic Kuza on all major podcast platforms such as Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.

Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!

Welcome to another enriching episode of The Nutrition and Life Podcast, the podcast where we explore the intersection of fitness, nutrition, and personal well-being. I'm your host, Lisa Franz, and today I have the pleasure of speaking with Pam Greshock, a seasoned fitness trainer and co-owner of a CrossFit gym. With over 25 years in the fitness industry, Pam brings invaluable insights on structured workouts, goal setting, and creating a balanced lifestyle.

In this episode, Pam shares her personal experiences navigating middle age, managing symptoms like joint pain and brain fog, and the importance of focusing on foundational health habits such as sleep, hydration, and stress management. We delve into the concept of treating exercise as a non-negotiable part of daily life, much like brushing your teeth, and the benefits of written goals to maintain commitment and consistency.

Pam and I also discuss realistic fitness goals, the significance of having a dependable coach, and debunking common fitness myths. Whether you’re aiming to achieve a balanced diet, manage fat loss sustainably, or simply want to incorporate healthier habits into your daily routine, this episode is packed with practical advice and powerful motivators.

Join us as we explore how teamwork within families can help manage responsibilities, the role of flexibility over rigidity in diet and exercise, and the importance of positive body image and open conversations around food, especially with children. Pam's journey and her holistic approach to fitness are sure to inspire you to find your path to a healthier, more balanced life.

So, grab your favorite drink, settle in, and let’s dive into this conversation with Pam Greshock.

Timestamp Overview:

[00:00] - Introduction

[03:20] - Benefits of Structured Workouts

[08:45] - Delaying Gratification and Family Teamwork

[14:30] - Approaching Middle Age and Perimenopause Challenges

[21:15] - Basics: Sleep, Hydration, and Stress Management

[27:00] - Organization and Decision Fatigue

[33:20] - Treating Exercise as Essential Daily Activity

[38:45] - Writing Down Goals and Habit Stacking

[44:10] - Accountability and Coaching

[49:35] - Parenting Approach to Food

[56:50] - Exercise Routine and Training Beliefs

[01:06:15] - Debunking Fitness Myths

[01:12:40] - Achievable Fitness Goals

[01:19:20] - Coaching Benefits and Self-Perception

[01:26:45] - Positive Body Image and Parental Influence

[01:32:30] - Nutrition and Family Dynamics

[01:38:50] - Wrapping Up and Contact Information

Follow Pam Greshock:

Instagram: @pamgreshock_fitness https://www.instagram.com/pamgreshock_fitness/

Youtube: @pamgreshock

Episode Availability: You can listen to this engaging episode with Pam Greshock on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.

Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!

Welcome back to another episode of The Nutrition and Life Podcast, where we explore the intersection of fitness, wellness, and peak performance. I'm your host, Lisa Franz, and today we have an inspiring and informative guest joining us—Dr. Jordan Feigenbaum, a doctor, coach, and co-owner of Barbell Medicine.

In this episode, Dr. Feigenbaum shares invaluable insights on injury recovery, emphasizing the importance of adjusting training velocities and finding a balanced "entry point" back to unrestricted movement. We delve into his personal experiences with overcoming injuries and common recovery mistakes to avoid. We also tackle the significance of mental resilience and maintaining mobility during recovery.

Beyond injury recovery, Dr. Feigenbaum elaborates on the often-debated subject of cardio for strength athletes and the necessity of cardiorespiratory fitness for long-term health. We explore how cardio complements resistance training, potentially lowering mortality risks and enhancing overall well-being.

Dr. Feigenbaum also introduces us to his approach to training periodization, balancing between hypertrophy, strength, and cardiovascular endurance. Plus, we discuss the nuances of creatine supplementation for cognitive and physical performance, and address the safety and misconceptions surrounding CrossFit.

For travelers, Dr. Feigenbaum provides practical tips on maintaining a fitness routine on the road, stressing flexibility with diet and exercise for sustainable health. Get ready for an episode packed with expert strategies, personal anecdotes, and evidence-based advice that will elevate your understanding of fitness and recovery. Let' Dive In!

Timestamp Overview:

[00:00] - Introduction and Welcoming Dr. Jordan Feigenbaum

[03:20] - Injury Recovery Techniques

[08:45] - Importance of Movement Velocity in Recovery

[13:50] - Mental Impact of Injuries and Recovery Strategies

[21:30] - Cardio for Strength Athletes

[28:20] - Long-Term Training for Hypertrophy and Strength

[35:25] - Cardiorespiratory Fitness and Its Importance

[41:15] - Balancing Cardio and Resistance Training

[47:05] - Training Periodization and a Holistic Approach

[53:30] - Creatine Dosing for Cognitive Performance

[1:00:40] - Discussion on CrossFit and Perceived Injury Risks

[1:12:15] - Managing Fitness and Health During Travel

[1:19:40] - Concurrent vs. Conjugate Training Methods

[1:27:50] - Understanding Progressive Overload and Loading

[1:34:15] - Final Thoughts and Takeaways

Follow Dr. Jordan Feigenbaum:

Instagram: @jordan_barbellmedicine https://www.instagram.com/jordan_barbellmedicine/

Twitter: @barbellmedicine https://twitter.com/barbell medicine

Website: https://www.barbellmedicine.com/

Episode Availability: Catch this episode on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. .

Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!

Welcome back to another enlightening episode of The Nutrition and Life podcast! Today we have a remarkable guest, Dr. Torkil Færø, a seasoned general practitioner and author of the bestselling book, The Pulse Cure. With over 25 years of experience and having seen around 50,000 patients, Dr. Færø brings a wealth of knowledge to our discussion.

In this episode, we delve into the intricate relationships between exercise and stress management, exploring how physical and mental stress impacts athletes and the importance of energy recovery. We also uncover how food intolerances and changes in heart rate can signal health issues like migraines and muscle aches before physical symptoms appear.

Dr. Færø shares his insights on utilizing Continuous Glucose Monitoring (CGM) to understand individual responses to sugar and processed foods, and the critical role sunlight exposure plays in setting circadian rhythms and overall well-being. We discuss the significance of Heart Rate Variability (HRV) as an early indicator of stress and recovery, and practical lifestyle tips for balancing nutrition, sleep, and mindfulness.

We'll also touch on the importance of the autonomic nervous system, managing stress, and the fascinating benefits and limitations of wearable devices like the Oura ring and Garmin watch. From preventing burnout to the power of social interactions on relaxation, we cover it all. Whether you're an athlete, a health enthusiast, or someone seeking better stress management strategies, this episode is packed with actionable advice. So, stay tuned as we embark on a journey towards improved health and well-being with Dr. Torkil Færø. Let's dive in!

Timestamp Overview:

[00:00] - Introduction

[02:15] - The Importance of Physical and Mental Stress

[08:22] - Detecting Food Intolerances via Heart Rate Variations

[15:45] - Advantages of Continuous Glucose Monitoring (CGM)

[21:10] - The Role of Sunlight in Health

[28:30] - Impact of Environment on Well-being

[35:55] - Understanding Heart Rate Variability (HRV)

[42:40] - Practical Lifestyle Tips for Better Health

[47:30] - The Success of "The Pulse Cure"

[52:15] - Using Wearables to Monitor Health

[59:00] - Managing Stress and Preventing Burnout

[01:05:40] - Expedition Stages for Lifestyle Improvement

[01:12:55] - Closing Remarks

Follow Dr. Torkil Færø:

Instagram: @dr.torkil https://www.instagram.com/dr.torkil/

Website: https://thepulsecure.com/

Episode Availability: Tune into this insightful discussion with Dr. Torkil Færø on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. .

Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!

Welcome to another insightful episode of The Nutrition and Life Podcast! Today, our host Lisa Franz sits down with Jeff Hoehn, a dedicated fitness coach and host of the "Mind Muscle Connection" podcast. Together, they delve deep into the nuances of managing diet, hunger, and overall well-being, especially for those on a fat loss journey. Jeff shares his personal struggles with gut health, revealing why he had to ditch chewing gum entirely. They discuss the critical balance between food volume and calorie intake, highlighting common mistakes in nutrition tracking that often hinder fat loss, like misjudging snacks, cooking sprays, and condiments.

This episode provides valuable tips on maintaining energy levels, tracking meals accurately, and understanding the impact of body composition on hunger. Jeff offers practical advice on stress management, emphasizing consistent sleep patterns and exposure to natural sunlight. He also explains the physiological effects of poor sleep on hunger and decision-making. Whether you're a beginner in macro tracking or striving to refine your approach, Lisa and Jeff's discussion is brimming with actionable strategies to help you navigate the complexities of diet, exercise, and hunger management. Tune in to learn how to make informed, mindful choices on your fitness journey!

00:00 Started working out young to build muscle.

05:39 Hunger is essential yet manageable for fat loss.

06:20 People struggling with quick-result diets and hunger.

10:06 Consistent meal timing helps with energy management.

13:16 Exercise energy compensation affects total expenditure efficiency.

16:23 Poor sleep impacts hunger, decision making, motivation.

19:43 Phone usage before bed impacts sleep quality.

22:57 Stress increases cravings for tastier, less healthy food.

26:32 Observe stress, adjust eating habits for balance.

30:48 Whole foods increase satiety over processed options.

33:29 Gum upsets gut; food volume impacts fullness.

38:17 Tips for hunger regulation and mindful eating.

41:31 Weigh food for accurate serving sizes, monitoring.

44:10 Underestimate calories; oils and butters add up.

46:15 Be honest about calorie intake, especially eating out.

51:11 Nutrition often overlooked in body composition struggles.

52:58 Excited for crossover podcast collaboration, Mind Muscle.

Follow Jeff Hoehn:

Instagram: @jeffhoehn_ https://www.instagram.com/jeffhoehn_

Website: https://jhhealth.net/

Episode Availability: Catch this insightful conversation with Jeff Hoehn on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and our very own website.

Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!