Join Liz and Becca in an exciting episode of "The Food Code" as they sit down with Emily Frisella, chef and founder of Fit Home and Health. Emily shares her incredible journey from struggling with restrictive diets to finding balance through a macro-based lifestyle. Discover the secrets to breaking free from diet culture, establishing healthy habits, and building a sustainable routine that fuels both body and mind. Emily's insights on nutrition, routine, and mindset will inspire you to transform your lifestyle for the better. Tune in for practical tips, engaging stories, and a fresh perspective on living a healthy, energized life.

***
Tune in to learn:

[00:01:00] - Discussing Diet Culture
[00:02:50] - Emily’s Childhood and Background
[00:04:30] - Post-College Weight Gain and Realization
[00:05:50] - Writing the Cookbook and Career Transition
[00:08:00] - The Misery of Restrictive Diets
[00:10:30] - Discovering Macro-Based Eating
[00:14:00] - Overcoming Social Pressures and Setting Boundaries
[00:16:20] - Routine and Supplementation
[00:22:10] - Building Confidence Through Consistency

***
Follow Emily on: Instagram | Facebook

Cookbooks, Planners, Home Organization and Recipes - Highly recommend the Academic Planner and both cookbooks! :)

You can also listen to her podcast, Food In Session

(This episode is a re-run. Original airdate was on September 14, 2020)

***

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Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!

Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND i

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***
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***
Produced by 📣 brandhard

Liz and Becca share the secrets of boosting your libido and reclaiming your sex drive. Discover how stress, hormonal imbalances, and lifestyle choices are impacting your desire and what you can do to ignite that spark again. We'll cover the science behind libido, the importance of managing stress, and practical tips to improve your sexual health and relationship. Tune in to learn how to cultivate a sizzling libido and enjoy a more vibrant, passionate life!

***
Tune in to learn:

[00:00:38] - Understanding Libido Fluctuations
[00:01:52] - The Impact of Stress on Libido
[00:03:27] - Importance of Date Nights
[00:06:27] - Hormonal Influence on Libido
[00:11:27] - The Role of Testosterone
[00:17:00] - Cell Danger Response Explained
[00:23:00] - Environmental and Lifestyle Factors
[00:29:00] - Practical Tips to Improve Libido
[00:34:45] - Cultivating a Healthy Relationship

***
Don't forget to rate, review, and subscribe to the podcast! Share this episode with friends who need to hear this important message.

***
Have a question you want us to answer live? ASK HERE

Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!

Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!

Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!

***
CONNECT

🚀 Work With Us - Healthy Gut Happy Hormones Program
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
♣️ Join FITMOM™️society (our private community)
▶️ Watch the podcast on

🙋🏻‍♀️ Have a question you want us to answer live?

CONNECT

🚀 Work With Us - Healthy Gut Happy Hormones Program
🖇️ Liz on Instagram / Facebook / TikTok
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▶️ Watch the podcast on YouTube

***
SAY THANKS

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***
Produced by 📣 brandhard

Discover the ultimate summer fitness hacks in this must-listen episode of The Food Code! Liz and Becca share their top 10 tips for staying on track with your health and fitness goals during the summer months. From setting clear goals and meal planning to navigating social events and balancing exercise with a busy schedule, this episode is packed with actionable advice. Learn how to handle emotional and mental wellness, evaluate your progress, and stay motivated. Don't let summer derail your fitness journey – tune in now for expert insights and strategies to keep you on track!

***
Tune in to learn:

[00:02:00] - Summertime Fitness Challenges
[00:07:00] - Setting Clear Goals
[00:12:00] - Staying Committed
[00:17:00] - Planning and Preparing Meals
[00:22:00] - Handling Social Events
[00:27:00] - Balancing Exercise with a Busy Schedule
[00:32:00] - Emotional and Mental Wellness
[00:37:00] - Evaluating Progress
[00:42:00] - Flexibility and Adaptability
[00:47:00] - Staying Positive and Motivated

***
Don't forget to rate, review, and subscribe to the podcast! Share this episode with friends who need to hear this important message.

***
Have a question you want us to answer live? ASK HERE

Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!

Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!

Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!

***
CONNECT

🚀 Work With Us
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
♣️ Jo

🙋🏻‍♀️ Have a question you want us to answer live?

CONNECT

🚀 Work With Us - Healthy Gut Happy Hormones Program
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♣️ Join FITMOM™️society
▶️ Watch the podcast on YouTube

***
SAY THANKS

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***
Produced by 📣 brandhard

Liz & Becca sit down with Gina Conley, founder of MamasteFit, to uncover the essential fitness hacks for pregnancy and postpartum. Gina shares her decade-long expertise in perinatal fitness, offering invaluable insights for expecting moms and new mothers. Discover how to navigate pregnancy with confidence, ease discomfort, and prepare your body for a smoother postpartum recovery. Don't miss out on Gina's top tips for maintaining a healthy and active lifestyle through every stage of motherhood. Plus, learn about exclusive discounts on her online courses and her upcoming book, "Training for Two." Tune in and empower your pregnancy and postpartum journey!

Connect with Gina and MamasteFit
Instagram | Youtube | Fitness Programs | Courses

Use discount code "FITMOM"

***
Tune in to learn:

[00:01:24] Gina's Background
[00:03:26] Importance of Prenatal Fitness
[00:09:59] Debunking Exercise Myths
[00:13:07] Benefits for Baby
[00:17:32] Postpartum Recovery
[00:24:47] Best Exercises for Pregnancy
[00:31:57] Safe Inversions and Heart Rate Myths
[00:42:00] Gina’s Resources and Programs
[00:46:26] Conclusion and Discount Code

***
Don't forget to rate, review, and subscribe to the podcast! Share this episode with friends who need to hear this important message.

***
Have a question you want us to answer live? ASK HERE

Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!

Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!

Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!

***
CONNECT

🚀 Work With Us
🖇️ Liz on Instagram /

🙋🏻‍♀️ Have a question you want us to answer live?

CONNECT

🚀 Work With Us - Healthy Gut Happy Hormones Program
🖇️ Liz on Instagram / Facebook / TikTok
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♣️ Join FITMOM™️society
▶️ Watch the podcast on YouTube

***
SAY THANKS

💟 Leave a review on Apple Podcasts
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***
Produced by 📣 brandhard

Join us on this episode of The Food Code as we dive deep into the world of belly bloat! Discover what causes bloating, why it's so common, and most importantly, how to beat it. Learn about the root causes like SIBO, hormonal imbalances, and poor digestion. We'll share practical tips on diet, eating habits, and supplements to help you feel lighter and healthier. Tune in to get expert advice on overcoming bloating and achieving optimal gut health!

***
Tune in to learn:

[00:02:00] - Types of Bloating
[00:03:32] - Diet and Bloating
[00:06:00] - Hormones and Bloating
[00:10:10] - Digestive Enzymes and Bloating
[00:13:11] - Food and Mood Journal
[00:14:34] - Stress and Bloating
[00:18:00] - Tips for Reducing Bloating
[00:21:00] - Long-term Strategies for Managing Bloating
[00:24:00] - Hormonal Supplements and Bloating

***
✅ Register for the 'Unlock the Secrets of Your Blood Work' Webinar on July 10th

• Discover the difference between normal and optimal ranges.
• Understand root-cause issues behind your symptoms.
• Get actionable steps to improve your health.

***
Don't forget to rate, review, and subscribe to the podcast! Share this episode with friends who need to hear this important message.

***
Have a question you want us to answer live? ASK HERE

Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!

Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!

Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!

***
CONNECT

🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
🚀 Join FI

🙋🏻‍♀️ Have a question you want us to answer live?

CONNECT

🚀 Work With Us - Healthy Gut Happy Hormones Program
🖇️ Liz on Instagram / Facebook / TikTok
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▶️ Watch the podcast on YouTube

***
SAY THANKS

💟 Leave a review on Apple Podcasts
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***
Produced by 📣 brandhard

Liz and Becca tackle the challenges of the July 4th weekend and how to enjoy it without derailing your healthy habits. They share personal stories, practical tips, and smart strategies to help you navigate holiday temptations and maintain your wellness goals. Whether it's avoiding the BBQ binge, managing social pressure, or planning ahead, this episode is packed with insights to keep you feeling your best. Tune in for a fun, insightful discussion that will help you celebrate without the guilt!

***
Tune in to learn:

[00:00:39] Tips for Staying on Track During Holidays
[00:01:18] Personal Experiences with Holiday Overindulgence
[00:02:20] Alcohol Sensitivity and Social Situations
[00:03:00] Food Choices and Inflammatory Foods
[00:03:28] Managing Multiple Day Events and Travel
[00:06:43] Mindful Eating and Grazing
[00:09:31] Portion Control and Evaluating Food Choices
[00:10:46] Planning and Preparation for Holiday Meals
[00:15:55] Conclusion and Encouragement for the Holiday Weekend

***
✅ Register for the 'Unlock the Secrets of Your Blood Work' Webinar on July 10th

• Discover the difference between normal and optimal ranges.
• Understand root-cause issues behind your symptoms.
• Get actionable steps to improve your health.

***
Don't forget to rate, review, and subscribe to the podcast! Share this episode with friends who need to hear this important message.

***
Have a question you want us to answer live? ASK HERE

Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!

Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!

Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!

***
CONNECT

🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram /

🙋🏻‍♀️ Have a question you want us to answer live?

CONNECT

🚀 Work With Us - Healthy Gut Happy Hormones Program
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
♣️ Join FITMOM™️society
▶️ Watch the podcast on YouTube

***
SAY THANKS

💟 Leave a review on Apple Podcasts
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***
Produced by 📣 brandhard

We welcome menopause expert Stephanie Crassweller, founder of Vitality OET. Stephanie shares her extensive knowledge on managing weight loss, maintaining muscle mass, and the importance of carbs during perimenopause and menopause. Discover how to combat common challenges like chronic dieting, hormone imbalance, and stress. Tune in for practical tips on improving metabolism, building a sustainable diet, and enhancing overall women's health. Don't miss this deep dive into menopause, hormone health, and effective nutrition strategies!

Connect with Stephanie:
Instagram | YouTube | Podcast | Web

Take Menopause Metabolic Quiz

***
Tune in to learn:
03:10 Understanding Hormones and Metabolism
05:53 Building Muscle Mass and Prioritizing Protein and Carbs
08:50 The Negative Consequences of Aggressive Weight Loss
11:52 Managing Stress and Prioritizing Self-Care
31:12 Why Low-Carb is Not Ideal for Menopause
32:11 The Benefits of Carbohydrates for Energy and Hormone Balance
34:20 The Negative Effects of Low-Carb Diets on Thyroid Health
37:45 The Importance of Including Carbs in Meals for Sustained Energy
39:03 Feeding the Body Properly and Maintaining Progress
41:24 Building Awareness and Learning to Maintain Results
43:48 Setting Boundaries and Prioritizing Fat Loss
48:28 The Trade-Offs and Expectations of Fat Loss
51:21 Loving Yourself Throughout the Journey

***
✅ Register for the 'Unlock the Secrets of Your Blood Work' Webinar on July 10th

• Discover the difference between normal and optimal ranges.
• Understand root-cause issues behind your symptoms.
• Get actionable steps to improve your health.

***
Don't forget to rate, review, and subscribe to the podcast! Share this episode with friends who need to hear this important message.

***
Have a question you want us to answer live? ASK HERE

Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!

Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high im

🙋🏻‍♀️ Have a question you want us to answer live?

CONNECT

🚀 Work With Us - Healthy Gut Happy Hormones Program
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
♣️ Join FITMOM™️society
▶️ Watch the podcast on YouTube

***
SAY THANKS

💟 Leave a review on Apple Podcasts
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***
Produced by 📣 brandhard

Liz & Becca discuss incredible benefits of diet variation and diet diversity. Discover how changing up your diet can boost metabolism, aid weight loss, enhance cognition, and even fight diseases like cancer and diabetes. Learn the importance of a diverse diet for gut health, reducing inflammation, and supporting your immune system. Tune in to get actionable tips and start building a better gut today!

***
Tune in to learn:
[00:00:26] Importance of Diet Variation - How it improves metabolism, cognition, and fights diseases.

[00:01:00] The Role of Diet Diversity - Benefits for gut microbiome, inflammation, and immune system.

[00:04:00] Feast and Famine Cycles - Historical context and modern applications.

[00:07:04] Client Success Story - Overcoming insulin resistance and hormone insensitivity.

[00:10:00] Practical Tips for Diet Variation - Implementing seasonal, monthly, and weekly variations.

[00:14:00] Hormonal Impacts - How diet changes affect hormone levels and weight loss.

[00:17:01] Importance of Proper Fasting - Balancing fasting and eating for optimal health.

[00:18:19] Gut Microbiome Diversity - Why a varied diet is crucial for gut health.

[00:21:00] Real-Life Applications - How to incorporate diverse foods into your diet and the benefits.

***
✅ Register for the 'Unlock the Secrets of Your Blood Work' Webinar on July 10th

• Discover the difference between normal and optimal ranges.
• Understand root-cause issues behind your symptoms.
• Get actionable steps to improve your health.

***
Don't forget to rate, review, and subscribe to the podcast! Share this episode with friends who need to hear this important message.

***
Have a question you want us to answer live? ASK HERE

Looking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!

Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!

Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you

🙋🏻‍♀️ Have a question you want us to answer live?

CONNECT

🚀 Work With Us - Healthy Gut Happy Hormones Program
🖇️ Liz on Instagram / Facebook / TikTok
🔗 Becca on Instagram / Facebook / TikTok
♣️ Join FITMOM™️society
▶️ Watch the podcast on YouTube

***
SAY THANKS

💟 Leave a review on Apple Podcasts
✳️ Leave a rating on Spotify

***
Produced by 📣 brandhard