Welcome back to another insightful episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Gerald Ernat, accomplished sports dietitian and RP Strength coach, to discuss everything from the science of electrolyte supplementation and busting protein myths, to practical grocery shopping tips, nutrition for the military, and how to tailor your training for maximum results.

Gerald shares his personal journey from overcoming unhealthy habits to becoming an expert in sports nutrition, sheds light on debunking common misconceptions about hormones in meat and eggs, explores individualized nutrition strategies for athletes and everyday people, and offers actionable guidance for making your diet and training more consistent and effective.

Whether you’re a powerlifter, fitness enthusiast, or someone just looking to eat healthier on a budget, this episode is packed with practical tips, myth-busting, and real-life examples to help you up your nutrition and training game. Grab your notepad—this one’s loaded with actionable info!

Timestamp Overview:

• [00:00] – Introduction & Gerald’s Background
• [02:35] – The Truth About Electrolytes: Who Needs Them and Why
• [07:10] – Hormones in Meat: Chicken, Beef & What the Labels Mean
• [12:35] – Eggs Decoded: ‘Cage Free,’ ‘Free Range,’ and Shopping Smart
• [15:09] – Food Label Accuracy and Tracking Pitfalls
• [17:41] – Refeeds, Diet Breaks & the Importance of Individualization
• [22:56] – Training: Deloads, Auto-Regulation, and Data vs. Body Awareness
• [25:39] – Nutrition for Athletes vs. General Population
• [28:28] – Military Nutrition Specifics
• [28:56] – Squatting Demystified: High Bar vs. Low Bar & Foot Placement
• [33:18] – The Power of the Leg Press & Stress Management for Lifters
• [35:05] – Building a Time-Efficient Strength Program: Go-To Exercise Picks
• [39:12] – Core Training: Compounds vs. Direct Work
• [40:40] – Final Thoughts, Where to Find Gerald Online

Follow Gerald Ernat:

• Instagram: @geraldernat https://www.instagram.com/geraldernat/
• RP Strength (Coaching): https://rpstrength.com/

Connect with Lisa & the Nutrition and Life Podcast:

• Website: https://www.nutritioncoachingandlife.com/
• Instagram: @nutritioncoachingandlife https://www.instagram.com/nutritioncoachingandlife/

Episode Availability: Listen to this episode with Gerald Ernat on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Stay in the Loop: Don’t forget to subscribe, rate, and leave a review if you enjoyed the episode. Your feedback helps us keep bringing top-tier guests and practical health content straight to you.

Thank you for tuning in—and see you next week for another deep dive into the science and strategies of a healthy, empowered life!

Welcome back to another inspiring episode of the Nutrition and Life podcast! Today, we are thrilled to have Henry Ward, a sober ultra runner, share his incredible journey from overcoming addiction to finding solace and strength through ultra running. As Henry details his transformation, he offers insights into training programs, the mental and physical perseverance required for ultramarathons, and how to channel personal adversity into triumphant achievements.

Uncover Henry's secrets to balancing recovery, family, and athletic pursuits while maintaining a mindset that turns challenges into stepping stones. His story is a testament to the power of resilience and the human spirit.

So, sit back, relax, and immerse yourself in a conversation filled with motivational wisdom, practical strategies, and the unparalleled determination of someone who's turned their life's lowest point into an unimaginable high. Let's dive in!

Timestamp Overview:

• [00:00] - Introduction
• [00:40] - Henry's Early Life and Rock Bottom Experience
• [02:35] - Beginning of Recovery Journey
• [03:32] - Introduction to Running and First Race Experience
• [06:09] - Participation in Short Races, Meeting Community
• [06:58] - Discovery of Ultra Running and Endurance Insight
• [08:11] - Current Focus and Training Insights
• [09:27] - Addressing Victim Mindset and Mental Toughness
• [11:23] - Current Training Regimen and Recovery Practices
• [14:08] - Managing Training Load and Recovery Optimization
• [18:14] - Overcoming Mental Barriers and Perseverance Strategies
• [23:05] - Discussing Nutrition During Extreme Endeavors
• [32:36] - Importance of Community and Finding Support Groups
• [36:02] - Ensuring Inclusivity in Running Communities
• [38:13] - Balance and Mental Health, Leveraging Podcasts

Follow Henry Ward:

• Instagram: @sober_ultrarunner https://www.instagram.com/sober_ultrarunner/
• Website: https://thebostonrunshow.com/profile/henry-ward-2

Episode Availability: Tune into this uplifting episode with Henry Ward on major podcast platforms such as Apple Podcasts, Spotify, Google Podcasts, or directly via our website for a profound exploration of perseverance and the love of running.

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, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!

Welcome back to another enlightening episode of the Nutrition and Life podcast! In this episode, Lisa is joined by the inspiring Dr. Hillary Cauthen, a clinical sports psychologist, mental performance consultant, and author of the impactful book "Hello Trauma, Our Invisible Teammate." Dive into the intersection of sports psychology and personal growth as Hillary shares her journey from elite athlete to thought leader, and explore the intricate dynamics of trauma, identity, and personal development.

Gain invaluable insights and practical advice on how sport can shape our inner growth and help us thrive, regardless of our age or athletic level. Dr. Hillary's expertise provides a fresh perspective on viewing trauma as a teammate, fostering resilience, and embracing stillness for enhanced mental well-being and performance.

Prepare to absorb a wealth of knowledge and discover how to effectively balance ambition with recovery, all while learning to listen to our invisible teammate. So, get comfortable and let's embark on this profound exploration of sport, mindset, and healing!

Timestamp Overview:

• [00:00] - Introduction to Dr. Hillary Cauthen: Background and Achievements
• [01:47] - Inspiration Behind Mental Performance Coaching
• [04:17] - The Birth of "Hello Trauma, Our Invisible Teammate"
• [07:03] - Sport as a Catalyst for Inner Growth and Identity
• [09:59] - Navigating Parental Influence in Sports
• [15:51] - Life After Competition & Maintaining Growth
• [18:37] - Combating Post-Goal Blues: Techniques and Insights
• [22:30] - The Relevance of Trauma in Daily Life
• [31:00] - Reflecting on Personal Trauma and Growth
• [34:42] - Dr. Hillary’s Personal Growth Practices
• [39:23] - Concluding Thoughts and Takeaways

Follow Dr. Hilary Cauthen:

• Website: https://www.txopps.com/
• Instagram: @drcmindset https://www.instagram.com/drcmindset/
• Twitter/X : @TOPPSTIP

Episode Availability: Listen to this enriching conversation with Dr. Hilary Cauthen 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, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!

Welcome back to another insightful episode of the Nutrition and Life podcast! In today's episode, we're thrilled to have Dr. Christle Guevarra join us. As a community manager at RP Strength, coauthor of the upcoming "Bodybuilding Anatomy" book, and a medical professional with vast experience, Dr. Christle brings a wealth of knowledge to our discussion.

We delve into her fascinating journey from chemistry to osteopathic medicine and her passion for sports medicine. Listen in as she shares personal insights on weight management, the role of GLP-1 in appetite regulation, and the intersection of lifestyle and genetics in health. Whether it's powerlifting, weight loss, or building effective community support, Dr. Christle provides practical advice and heartfelt inspiration for your health journey.

So, sit back, relax, and get ready for a conversation packed with expert advice and inspiring stories aimed at transforming your approach to health and fitness!

Timestamp Overview:

• [00:00] - Introduction and Guest Welcome
• [00:45] - Dr. Christle's Journey to Medicine and RP Strength
• [02:48] - Personal Experiences with Weight Management
• [07:01] - Discussing GLP-1 and Appetite Regulation
• [11:58] - GLP-1 Hormone Creation and Function
• [15:19] - Genetics and Appetite Regulation
• [17:16] - Approaches to Client Coaching at RP Strength
• [20:37] - Importance of Community Support
• [23:34] - Embracing Growth and Redefining Identity
• [28:50] - Bodybuilding Anatomy Book and Full Circle Moments
• [32:43] - Balancing Training Goals and Preventing Burnout

Follow Dr. Christle Guevarra:

• Instagram: @dr.christle
• RP Strength Website: https://rpstrength.com/pages/team/christle-guevarra?srsltid=AfmBOorlnQJSZQR3wIPkIYzRji5UnxV7fSHFd3TnUDok1ficy9pT-KJL

Episode Availability: Catch this engaging episode with Dr. Christle Guevarra on major podcast platforms like Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.

Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!

Welcome to another enriching episode of the Nutrition and Life podcast! This time, we have the honor of hosting Dr. Dani LaMartina, a prominent doctor of physiotherapy and an esteemed IFBB Olympian coach. With her extensive expertise and a refreshingly practical approach, Dani shares profound insights into biomechanics, physiology, and the philosophies behind optimized body movement.

Join us as we delve into the world of biomechanics, discussing everything from structural anatomy and individual lever lengths to the significance of breathing patterns and rib cage dynamics. Dani offers invaluable wisdom on how personal anatomy can dictate optimal positioning in exercises, shedding light on the importance of fluid dynamics within our bodies.

Prepare yourself for an engaging discussion filled with eye-opening revelations and actionable strategies to elevate your training regimen, tackle niggling injuries, and enhance your overall physical performance.

Timestamp Overview:

• [00:00] - Introduction
• [01:14] - Dani's Background and Journey
• [02:51] - Understanding Biomechanics and Physiology
• [10:26] - Individual Anatomy and Training Adaptations
• [16:28] - The Role of the Diaphragm and Breathing in Performance
• [24:49] - Practical Breathing Techniques for Lifters
• [33:55] - Overcoming Mental Barriers and Self-Worth Challenges
• [40:34] - Finding the Pivot Point for Lasting Change
• [47:22] - Individualized Coaching and Empathy in Practice

Follow Dr. Dani LaMartina:

• Instagram: @danilamartinadpt https://www.instagram.com/danilamartinadpt/

Episode Availability: Catch this insightful episode with Dr. Dani LaMartina 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, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!

Welcome back to another empowering episode of the Nutrition in Life podcast! In today's episode, we have the honor of hosting Adriana Shuman, a distinguished nutritionist, health strategist, and pharmacist, who shares her incredible journey and philosophy captured in her book, Live Well. Adriana's personal transformation from a life marked by trauma and limited resources to becoming an advocate for sustainable health is both inspiring and insightful. This episode is packed with practical advice on nurturing vibrant health through a simple and holistic approach to wellness.

Get ready for an engaging discussion on the four essential pillars of health: Environment, Nutrition, Sleep, and Movement. Discover how each element works in harmony to foster a thriving life, and learn actionable tips to incorporate these principles into your daily routine. Adriana also dives into the influence of toxins, keys to a healthy inner world, and the profound impact of listening to our intuition.

Sit back, relax, and immerse yourself in an episode brimming with Adriana's wisdom, expert advice, and the tools you need to enhance your life's quality through mindful health strategies. Let's embark on this transformative journey together!

Timestamp Overview:

• [00:00] - Introduction
• [00:01:40] - Adriana's Journey to Healing and Sustainable Health
• [00:04:50] - Taking Charge of Your Health: Empowerment and Responsibility
• [00:10:00] - The Functional Medicine Approach
• [00:18:00] - Four Pillars Overview: Environment, Nutrition, Sleep, and Movement
• [00:23:08] - On Toxins and Their Everyday Impact
• [00:28:30] - Simplifying Nutrition and Aligning with Your Body's Clock
• [00:36:00] - Cultivating a Healthy Inner World: Mindfulness and Movement

Follow Adriana Shuman

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

Book: Live Well https://www.simonandschuster.com/books/Live-Well/Adriana-Shuman/9781637634042

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.

Don’t forget to subscribe, rate, and leave a review if you’ve enjoyed this episode. Your support enables us to reach more listeners with valuable content. Join us next time on the Nutrition and Life podcast for another dose of insight and encouragement on your health journey!

Welcome back to another insightful episode of the Nutrition and Life podcast! Today, we delve into the fascinating world of metabolism and hormones, addressing some of the biggest challenges women face during midlife. Our exceptional guest, Louise Digby, a seasoned women's weight loss coach and metabolism expert, joins us to share her invaluable insights.

Explore the intricate connections between hormones, metabolism, and weight gain, particularly during perimenopause and menopause. Louise brings her wealth of experience to help demystify the relationship between nutrition, toxic load, and exercise in managing weight and boosting metabolic health. With practical tips and professional wisdom, this episode is packed with everything you need to support your health journey.

So, get comfortable and prepare for a comprehensive discussion filled with expert guidance, heartfelt advice, and actionable steps to transform your metabolic health. Let's jump in!

Timestamp Overview:

• [00:00] - Introduction
• [00:22] - Louise's Journey into Nutrition and Coaching
• [02:42] - The Link Between Hormones and Metabolism
• [05:28] - Nutritional Strategies for Optimizing Hormones
• [11:54] - Toxic Load and Its Impact on Metabolism
• [16:45] - Practical Steps to Minimize Toxic Exposure
• [23:37] - Importance of Muscle Mass in Metabolism
• [29:05] - Mindset and Emotional Eating
• [39:23] - Screen Time and Hunger Linkage

Follow Louise Digby:

• Instagram: @louisedigbynutrition https://www.instagram.com/louisedigbynutrition/
• Website: https://www.louisedigbynutrition.com/
• Ebook: Reignite your metabolism - 50% off with code FRANZ https://www.louisedigbynutrition.com/ebook40

Episode Availability: Tune into this informative episode with Louise Digby on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: 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 feedback inspires us to bring you more engaging and insightful content. Join us again next time on the Nutrition and Life podcast as we continue to support your journey towards a healthier lifestyle!

Welcome back to another engaging episode of the Nutrition and Life podcast with host Lisa Franz! In this episode, Lisa is joined by fitness trainer and coach, Geoffrey Verity Schofield, who shares his journey from an English teacher in China to a passionate fitness professional. Get ready to unpack some myths, explore balanced approaches to diet, and dive deep into the world of muscle building.

Geoffrey shares valuable insights into sustainable training practices, dispels extreme diet trends, and emphasizes the importance of finding joy and personalization in fitness routines. Whether you're a fitness enthusiast or just starting your health journey, this episode is filled with practical advice to transform your approach to health and well-being.

So grab your headphones, sit back, and prepare for an insightful conversation packed with expert tips and thoughtful discussions!

Timestamp Overview:

[00:00] - Introduction

[00:15] - Geoffrey's Journey to China and Fitness Career

[03:22] - Dispelling Nutrition and Fitness Myths

[05:31] - Thoughts on Veganism and Carnivore Diets

[12:02] - Insights into the Chinese Diet and Lifestyle

[20:22] - Comparing Western and Asian Food Culture

[22:20] - Top Tips for Muscle Building

[30:14] - Machines vs. Free Weights Debate

[34:52] - Optimal Hypertrophy Rep Ranges

[39:55] - Personalization in Training Programs

Follow Geoffrey Verity Schofield:

Instagram: @geoffreyverityschofield

Website: https://www.verityfit.com/

Episode Availability: Listen to this informative episode with Geoffrey Verity Schofield on your favorite podcast platforms like Apple Podcasts, Spotify, and Google Podcasts. Visit our website at Nutrition and Life for more episodes and resources.

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.

Don’t forget to subscribe, rate, and leave a review if you’ve enjoyed this episode. Your support enables us to reach more listeners with valuable content. Join us next time on the Nutrition and Life podcast for another dose of insight and encouragement on your health journey!

Welcome back to another invigorating episode of the Nutrition and Life podcast! Today, we're thrilled to feature Dr. Derek Wilcox, a sports science and nutrition consultant renowned for his incredible feat as the lightest man to squat 1,000 pounds. Derek brings a wealth of knowledge on strength training, resistance training, and physique science, ready to inspire and educate.

Join us as Derek shares his journey, from early athletic influences to achieving his PhD in sport physiology and performance. He dives into coaching experiences, training methodologies, and the science behind optimizing human performance. You’ll walk away with fresh insights on physique development, individualized training, and the connection between nutrition and performance.

So, put on your headphones, get comfortable, and prepare for an episode overflowing with expert advice, enlightening discussions, and actionable tips to enhance your training and lifestyle. Let’s jump in!

Timestamp Overview:

• [00:00] - Introduction and Derek’s Background
• [00:02:17] - Establishing Wilcox Strength: Derek's Clientele and Coaching Philosophy
• [00:03:09] - Personal Training Evolution and Competitive Sports Experiences
• [00:06:57] - Coaching Individualization and Importance of Communication
• [00:09:49] - Social Media Insights on Training: Abduction Machines
• [00:11:05] - Belt Squat Advantages for Joint Health and Performance
• [00:14:34] - Derek’s Current Training Regimen and Competition
• [00:20:03] - Carbohydrates’ Role in Performance and Muscle Growth
• [00:26:55] - Addressing Stubborn Belly Fat: Hormones and Individualization
• [00:30:12] - Overcoming Training Plateaus with Periodization
• [00:33:38] - Nutritional Adjustments in Gaining Phases

Follow Dr. Derek Wilcox:

• Instagram: @wilcoxstrengthinc https://www.instagram.com/wilcoxstrengthinc/
• Website: https://wilcoxstrengthinc.com/
• Youtube: @wilcoxstrengthinc https://www.youtube.com/@wilcoxstrengthincInstagram: @wilcoxstrength

Episode Availability: You can catch this captivating episode with Dr. Derek Wilcox 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.

Don’t forget to subscribe, rate, and leave a review if you’ve enjoyed this episode. Your support enables us to reach more listeners with valuable content. Join us next time on the Nutrition and Life podcast for another dose of insight and encouragement on your health journey!

Welcome back to another insightful episode of the Nutrition and Life podcast! Today, we delve deep into the intersection of strength training and rehabilitation with Dr. Michael Mash from Barbell Rehab. With his wealth of experience in physical therapy and passion for strength training, Dr. Mash unpacks the powerful role of lifting in improving overall health, tackling chronic pain, and enhancing rehabilitation.

Join us as we explore the common misconceptions about pain and exercise, the importance of programmed strength training in recovery, and practical approaches to managing both acute and chronic pain. Dr. Mash also shares invaluable insights into his Barbell Rehab Certification, designed to fill the knowledge gap between personal trainers and physical therapists.

Sit back, relax, and get ready to transform the way you look at pain management and exercise through the lens of strength training. Let’s dive in!

Timestamp Overview:

• [00:00] - Introduction
• [00:01:24] - Dr. Michael Mash's Journey into Physical Therapy
• [00:02:21] - Differentiating Chronic Pain and Acute Pain
• [00:04:53] - Debunking Common Myths About Low Back Pain
• [00:07:26] - Rethinking Core Weakness and Back Pain
• [00:13:17] - Understanding Pain's Multifactorial Nature
• [00:15:36] - The Role of Dosage in Exercising with Pain
• [00:18:03] - Small Form Tweaks and Pain Management for Clients
• [00:27:11] - Overview of Barbell Rehab Certification
• [00:31:57] - Practical Application and Client-Adaptive Strategies

Follow Dr. Michael Mash:

• Instagram: @barbellrehab https://www.instagram.com/barbellrehab/
• Website: https://barbellrehab.com/
• Facebook: https://www.facebook.com/michael.mash.33/

Episode Availability: Catch this enlightening conversation with Dr. Michael Mash on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly through 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 review if you enjoyed the show. Your support helps us continue to bring valuable content to you. Stay tuned for our next episode on the Nutrition and Life podcast, where we bring you more tips and insights to help optimize your health journey!