Welcome back to another empowering episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Sarah Louie, doctor of physical therapy, run coach, and women’s hip health specialist—who shares her expertise straight from experience and clinical practice. This episode is a must-listen for every woman who’s ever doubted her ability to run past 30, battled hip pain, or wanted actionable advice on longevity, injury prevention, and optimizing quality of life through running.

Join Lisa Franz and Sarah Louie for an insightful, myth-busting conversation touching on hormonal transitions, the mental health benefits of running, hip labral tears, and what truly works for women in their 30s, 40s, and 50s. Expect practical guidance, real-life stories, and plenty of encouragement to fuel your running journey and maintain a vibrant lifestyle—no matter your age or starting point!

Sit back and enjoy expert strategies, personal stories, and innovative frameworks designed to help you run pain-free and with confidence, all while staying true to your individual needs and aspirations.

Timestamp Overview:

• [00:00] – Introduction: Welcome and overview of today’s topics
• [00:30] – Breaking running myths for women 30+
• [01:40] – Sarah Louie’s background in PT and running
• [02:25] – Experiencing and treating hip pain
• [04:34] – What is a labral tear? Anatomy and causes explained
• [08:05] – Navigating hip injuries: Sarah Louie’s process
• [12:39] – Preventing re-injury and smart training post-rehab
• [16:13] – Inside the Empower Hip program and run coaching for all levels
• [18:37] – Must-do hip exercises for runners
• [22:41] – The great running shoe debate: minimalist vs. cushioned
• [25:19] – Anatomy, biomechanics & injury risk
• [27:45] – The rise of hybrid training (e.g. Hyrox) and running trends
• [30:58] – Strength training for women, menopause, and quality of life
• [34:19] – Why balance, enjoyment, and individualization matter most
• [36:39] – Episode wrap-up and how to connect with Sarah Louie

Follow Sarah Louie:

• Instagram: https://www.instagram.com/thehipdocsarah/
• Website: empowerhip.com (check for programs and resources!)

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 to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz dives deep into the art and science of transformation with special guest David Bederman, creator of The Personality Code. If you’ve ever struggled with staying consistent, overcoming self-sabotage, or just want to enjoy a happier, more fulfilling life, this conversation is for you.

David Bederman shares actionable strategies on breaking out of internal conflict, embracing dynamic perfection, and navigating relationships with deeper awareness. He opens up about his own journey, from sailing the Gulf Islands while seeking happiness to blending ancient Kabbalah wisdom with modern personal development tools. Whether your goals are physical, emotional, or relational, this episode is packed with breakthrough perspectives to help you upgrade your habits and live more aligned with your true self.

So grab your favorite drink, get comfortable, and let’s explore the blueprint for fulfillment, consistency, and self-love!

Timestamp Overview:

• [00:00] – Introduction to David Bederman & show kickoff
• [00:33] – What listeners will gain from this episode
• [01:03] – David’s background and creation of The Personality Code
• [02:19] – Teachers, mentors, and discovering ancient success wisdom
• [04:34] – Consistency, internal conflict, and accepting yourself
• [07:21] – Positive and negative motivation in habit change
• [08:54] – The root of self-sabotage and the importance of self-love
• [11:12] – Conflicting desires and black and white thinking
• [12:00] – Rethinking “failure” and “success”
• [14:09] – Embracing dynamic perfection vs. static perfection
• [17:39] – The Surfer’s Mentality and manifesting your life
• [20:46] – Integrating The Personality Code into transformation
• [25:29] – Recognizing patterns, strengths, and breaking autopilot
• [26:36] – Duality of the mind: Observing your thoughts
• [32:15] – Relationships: Triggers, growth, and personal accountability
• [39:10] – Practical tips: Self-acceptance, gentle growth, and embracing your journey
• [42:34] – Making the right decisions and releasing regret
• [43:33] – Show wrap-up and how to connect with David

Connect with David Bederman:

• Instagram: @davidbederman
• Website & Personality Code Course: www.personalitycode.com

Episode Availability: Catch this episode (and the full Nutrition and Life podcast archive) on all major platforms including Apple Podcasts, Spotify, Google Podcasts, and directly 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/

Thanks for tuning in, and remember: your imperfections are your superpowers. See you next episode!

Welcome back to an empowering episode of the Nutrition and Life podcast! Today, Lisa Franz dives into the vital and often misunderstood topic of menopause with acclaimed author, fitness professional, and women’s health advocate Amanda Thebe. Prepare for a raw, real, and scientifically-grounded discussion covering everything from early symptoms and lifestyle strategies to managing relationships and debunking trends in menopause advice.

Lisa Franz and Amanda Thebe unpack the emotional, physical, and social realities of menopause, from the confusing onset of perimenopausal symptoms to the nuances of exercise recommendations for women over 35. Whether you’re heading into menopause, supporting a loved one, or simply want to understand this essential life stage, you’ll find practical tips, myth-busting insights, and heartfelt encouragement.

So grab your favorite beverage, settle in, and get ready for an episode that will leave you feeling informed, inspired, and empowered to embrace this pivotal chapter!

Timestamp Overview:

• [00:00] – Introduction & Amanda’s Background
• [00:26] – Main Goals: Empowerment and Education
• [01:04] – Amanda’s Journey: Fitness, Health, & Perimenopause Discovery
• [02:52] – Navigating the Medical System and Finding Answers
• [04:35] – Early Adopter of the Menopause Conversation
• [04:57] – Social Media, Fear, & The Menopause Narrative
• [08:22] – Early Perimenopausal Symptoms & Confusion
• [09:00] – Hormonal Changes Explained
• [10:37] – Symptoms: Emotional & Physical Impact
• [13:02] – Genitourinary Syndrome & Pelvic Health
• [14:41] – Mindset: “You’re Not Broken!”
• [17:13] – Life Changes, Mindset Shifts & Accepting Yourself
• [19:40] – Practical Strategies: Menopocalypse Book
• [21:02] – Exercise, Sleep, Stress, Nutrition, & Resilience
• [24:26] – Busting Fitness Myths & Finding Joy
• [26:42] – Barriers, Individualization, & Research Nuances
• [29:35] – Autoregulation & Daily Wins
• [30:40] – Brain Changes, Mental Health, & Partner Support
• [32:40] – How Men & Families Can Be Allies
• [35:15] – Changing Generational Conversations
• [37:08] – Communication, Connection, & Intimacy
• [39:05] – Lifestyle Changes, Alcohol, & Partnership
• [39:21] – Wrapping Up, Key Takeaways, & Amanda’s Resources

Connect with Amanda Thebe:

• Instagram: @amanda.thebe
• Website: https://amandathebe.com/

If you found this episode helpful, please subscribe, share, and leave a rating or review! Your support allows us to keep bringing empowering, insightful conversations to help you thrive through every stage of life.

Join us next week for more wisdom, growth, and inspiration on the Lisa podcast!