Welcome back to another inspiring episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Mia Ferguson, coach and competitor at Physique Development, for a heartfelt and honest discussion about navigating fitness, competition, body image, and the realities of living a fit lifestyle.

From her early athletic background and struggle through an eating disorder to becoming a coach with a passion for empowering women, Mia Ferguson shares her journey with frankness and empathy. Whether you’re curious about the pros and cons of competing, managing growth and dieting phases, or simply looking to improve your relationship with food and yourself, this episode delivers practical advice, mindset shifts, and actionable strategies.

So, grab your headphones and prepare for wisdom, laughter, and a deeper dive into what it truly takes to build a healthy, sustainable fit life.

Timestamp Overview:

• 00:00 - Welcoming Mia Ferguson & Episode Intro
• 00:29 - Fitness Should Enhance Life
• 00:50 - Mia’s Journey: From Athlete to Coach
• 04:07 - Pros & Cons of Competing
• 09:54 - Accepting Weight Gain After Competition
• 15:45 - Tracking Macros & Consistency Tips
• 19:36 - Digestion Strategies for Gaining & Cutting Phases
• 24:00 - Mindset: Your Why and Sustainable Motivation
• 32:32 - Handling Vacation, Lifestyle Leanness, & Awareness
• 34:04 - Mia’s Upcoming Goals and Competing Plans
• 36:14 - Training Splits & Periodization
• 37:55 - Wrapping Up & Social Links

Follow Mia Ferguson:

• Instagram: @miamferguson
• Physique Development Team: @physiquedevelopment
• Website: https://physiquedevelopment.com/team-mia-ferguson/

Episode Availability: Catch this episode with Mia Ferguson and Lisa Franz on YouTube, Apple Podcasts, Spotify, Google Podcasts, or directly via our website.

Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Join us next time for more illuminating conversations about fitness, mindset, and lifestyle optimization.

Welcome back to a revitalizing episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Dr. Rebecca Alexander Carey, a pelvic floor physical therapist and seasoned yoga instructor whose journey from personal healing to clinical expertise will empower and enlighten you. Hosted by the ever-thoughtful Lisa Franz, this conversation explores the resilience of the human body, the healing potential of movement, practical breathwork techniques, and the powerful intersection of gut health, pelvic floor function, and nutrition.

Get ready for a deep dive into making yoga accessible and transformative, demystifying breathwork, connecting the dots between pelvic and gut health, and discovering clear, actionable strategies for optimizing both body and mind. Whether you’re a yoga teacher, a fitness enthusiast, or someone seeking better self-awareness in health, there’s something here for you!

So, grab your mat, take a deep breath, and settle in for this empowering episode filled with expert advice, relatable stories, and down-to-earth guidance to support your wellness journey.

Timestamp Overview:

• [00:00] - Introduction, Meet Dr. Rebecca Alexander Carey
• [01:49] - Dr. Rebecca’s Story: From Patient to Practitioner
• [04:28] - “Mind vs. Body” in Yoga & Finding Resilience
• [07:14] - Meeting Clients Where They Are: Yoga as Therapy
• [10:10] - Finding Your Discomfort Zone: Yin, Vinyasa, and Growth
• [11:04] - The Science and Art of Breathwork (Diaphragmatic Breathing)
• [18:27] - How Breath and Pelvic Floor Connect
• [21:06] - Matching Breathwork to Your Energy & Mood
• [24:53] - Making Yoga Accessible for Pelvic Awareness
• [27:03] - Diet, Gut Health, and the Pelvic Floor
• [32:16] - The Impact of Antibiotics & The “Three Fs” for Gut Health
• [35:11] - Eating Enough to Support Pelvic and Gut Health
• [40:27] - Longevity, Bone Health, and the Role of Nutrition
• [41:13] - Final Thoughts, Resources, and Where to Find Dr. Rebecca

Follow Dr. Rebecca Alexander Carey

• Dr. Rebecca Alexander Carey Instagram: https://www.instagram.com/dr.rebecca.dpt.ryt/#
• Website https://terraphysicaltherapy.com/

Episode Availability: Listen to this insightful episode on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—and on our website.

Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome back to another empowering episode of the Lisa podcast! Today, we’re diving into the world of proactive and preventative care with our inspiring guest, Zach Dancel, Chief Operating Officer at Nava Health. Join host Lisa Franz as she explores how adopting an “athlete for life” mindset, discipline, and foundational habits can transform not only your health, but every aspect of your personal and professional life.

In this episode, Zach Dancel shares his family’s journey that led to the founding of Nava Health, highlights critical lifestyle pillars for longevity, and delivers practical, actionable advice to help listeners break free from reactive mindsets and become consistent, optimal versions of themselves. Whether you're just starting your health journey or looking to level up, today’s conversation is packed with expert tips, encouraging insights, and the tools to take control of your well-being.

So grab a notebook, settle in, and get ready to discover how simple strategies—and a shift in mindset—can help you live longer, healthier, and more fulfilled lives!

Timestamp Overview:

• [00:00] – Introduction & Welcome
• [00:31] – Mindset: “Athlete for Life”
• [02:41] – Zach Dancel’s Background & Nava Health Story
• [05:46] – The Limits of Traditional Medicine & Power of Functional Medicine
• [10:03] – Personalized Diagnostics: “Test, Don’t Guess”
• [14:39] – The Foundations: Sleep, Food, Movement, Stress Management
• [19:09] – Easy, Accessible Habits for Proactive Health
• [22:12] – Lab Work: Why “Normal” Isn’t “Optimal”
• [24:55] – Being Consistent vs. Chasing Quick Fixes
• [28:17] – Building Discipline, Structure, & Accountability
• [32:55] – Discipline: Choosing Your “Hard”
• [37:16] – Habits for Busy Lives & Continuous Improvement
• [43:36] – Mindset, Legacy, & Daily Practice
• [44:51] – Connect with Zach Dance and Nava Health
• [44:24] – Episode Wrap-up

Connect with Nava Health & Zach Dancel:

• Nava Health: https://navacenter.com/
• Zach Dancel on Instagram: https://www.instagram.com/zachdancel/

Episode Availability: Catch this inspiring discussion on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or on our official website.

Connect with Us: For more episodes, health resources, and updates, visit our website and join us on social media.

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Remember: Longevity doesn’t need to be complicated—sometimes, the simplest shifts are the most powerful!