March 27, 2024 • 49 mins
Ever felt trapped by the rigid rules of dieting or struggled to maintain a healthy balance with food?
Join us as we sit down with Lisa Franz, whose revolutionary approach to flexible dieting and lifestyle transformation changes everything we've been taught about nourishment and well-being.
Lisa's journey from restrictive eating to the freedom of a location-independent life is inspiring; it's a blueprint for anyone craving a sustainable and enjoyable relationship with food.
Lisa's insights shed light on the tangled misconceptions that equate dieting with deprivation, and we get to the heart of why it's essential to foster a harmonious relationship with the food on our plates.
We cover the ground from the perils of extreme dieting to the benefits of strength training for women, debunking myths that hold many back from their true potential.
This episode is packed with wisdom on embracing a balanced nutritional philosophy that doesn't demonize nutrients but celebrates the joy of eating well.
As we wrap up our enlightening conversation, Lisa and I discuss the transformative power of aligning our daily habits with our deepest goals and dreams.
Whether establishing self-care routines or navigating the complexities of personal relationships and growth, this episode offers the clarity and motivation to craft a unique path.
So, grab a seat and get ready to be empowered—Lisa's story and the wealth of advice shared might be the catalyst for your own transformation.
Be sure to Connect with Lisa:
- Website at Nutrition Coaching and Life
- Instagram
Have a question? Comment? Feedback? Drop me a text. I’d love to hear from you.
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Dai M.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dai Manuel (00:06):
Hey there, welcome back to the 2% Solution Podcast,
where we uncover the smallchanges that make huge ripples
in our lives.
Today, I'm thrilled to haveLisa Frimes with us, a maverick
in the world of nutrition andlifestyle transformation.
Lisa's not your averagenutrition coach.
After breaking free from thechains of restrictive diets and
embracing a flexible eatinglifestyle, she turned her life
(00:29):
around and now helps others dothe exact same thing.
Imagine living a life wherefood is your friend, not the
enemy, and your lifestyle knowsno bounds.
Lisa is here to show us how, ifyou're ready to challenge the
status quo and explore a lifebeyond limits, you're in for a
treat.
Let's dive in and discover thefreedom that awaits with Lisa
(00:51):
Franz.
Lisa, welcome to the 2%Solution Podcast.
Lisa Franz (00:59):
I am super excited to be here.
You were on my podcast just afew weeks ago and I think we had
a great conversation, so I'mexcited to pick it up today.
Dai Manuel (01:07):
I know right, and it's kind of fun because you're
in the hot seat, now I'm in thecold seat.
Or I guess I should say I'm inthe driver's seat and you're in
the passenger seat, right, butI'm going to get you to do all
the work today, all right.
But you know, it was such agreat conversation on your
podcast.
It was nice to be able tocontinue it because I know, when
(01:33):
it comes to nutrition andhealthy living and fitness and
I'm really just getting out ofyour own way when it comes to
getting that mental shift toreally prioritize health as a
non-negotiable you're livingthat and so I'm excited today
for us to dive in and meet, pickyour brain, but also give the
audience some insights into howyou got to where you are today,
Cause it's not like it was astraight line, right.
Lisa Franz (01:51):
I guess.
Dai Manuel (01:53):
So I've got a good question to kick things off.
You know, tell you what can youshare about the pivotal moment
when you decided to shifttowards flexible dieting and how
it ultimately led to you knowyour lifestyle now, which is
location free Cause I thinkthat's a great way for us to
kick off.
Lisa Franz (02:13):
Absolutely yes, um.
So actually, the two outcomes,in terms of me being location
free and, um, shifting towardsflexible dieting, are not
necessarily the same pivotalshifting towards flexible
dieting are not necessarily thesame pivotal moment.
So, in terms of nutrition, ithad come from years of
restrictive dieting where I wastrying to figure out what works
(02:36):
for me low carb, low fat, paleo,whatever and just being super
frustrated and like literallythinking this cannot be it.
There has to be an easier waythat allows me to enjoy life
more than depriving myself orthen being restricted.
I remember standing in it wasin Thailand, in the middle of a
(02:58):
mall, and I started cryingbecause I thought there is
nothing I could eat, becauseeverything had rice in it or
this had processed oils.
And I think nowadays, like ifwe look at all the different
diets, at the end of it we'relike what the heck can I eat?
I can't even drink waterbecause technically there is
(03:19):
whatever the heck you think inthat water.
So I was so frustrated and I'mlike enjoying life is just.
I mean, of course, everyonewants to enjoy life, but for me
it's like, at the core of mybeing, I need to be somewhat
fulfilled.
And so then, when I read anarticle which was titled how
(03:39):
donuts gave me abs and a I thinkit was like 90 kg snatch, which
is the lift in Olympic liftingI was like whoa, I want all of
these things, I want donuts, Iwant abs and I want the 90 kg
snatch.
So I read through it and thisathlete her name is Nicole
Capurzo, she was a CrossFitathlete she was basically saying
(04:03):
how, by shifting from justfocusing on whole foods and
trying to eat quote unquoteclean and then shifting towards
flexible dieting, she achievedall these things.
And so I was like, well, ok,well, I was so frustrated, I'm
just going to give this a go.
And, needless to say, yearslater, I'm still basically
(04:23):
practicing the same principlesin the sense of, you know,
having a good idea of whatcalories are, having a good idea
of what's carbs, what's protein, what's fats, etc.
And now I'm helping my ownclients to live a more flexible,
freer life through that.
Now, when it comes to thelocation freedom, I guess that
(04:44):
happened a little bit later,although it was probably a built
up in the years prior to.
So I have actually come from aplace of working shift work in
the police in New Zealand, whenI was living in New Zealand, and
it was never really my passionor anything like that.
It was more, oh, what could Ido?
What's like a stable job, youknow where you think you need to
look at security and whatever.
(05:05):
And so I got into the police,even though I studied exercise
science prior to that.
But I just thought, oh, this isa very unpredictable industry,
so I'm better off in the police.
And this whole shift work thingdidn't just do a number on my
physical body, but also mentally, for my relationships, for
everything, and I was just likeI need to get out of this.
(05:26):
I knew that.
I knew that at the core of mybeing, and so I thought, okay, I
need to transition back intosomething that I'm actually
passionate about, which hasalways been training and
nutrition.
But how can I make that moreflexible?
So I thought about onlinepersonal training, et cetera,
and eventually just realizedthat nutrition is my true
passion and got into that.
But out of both of these things, I think I can take and can say
(05:50):
that I've realized freedom isone of my highest values, for
sure, and that expands intoevery area of my life, but very
much so when it comes to travel,when it comes to nutrition when
it comes to creating my ownhours, and now I've been able to
meld those two together andit's just bliss.
Dai Manuel (06:14):
Oh, I love it.
I can attest to that bliss thatyou were explaining because,
you know, for five years a lotof people know that my family
and I traveled full time, andtwo and a half years we lived in
Bali, you know, and it was justa wonderful time in our lives
and we look forward to gettingback to traveling, but the kids
are in university now so it's alittle bit less conducive, so I
(06:37):
get to live vicariously throughyour Instagram posts, thank you.
And I got to say, for everyonethat's listening or watching, if
you have an opportunity, yougot to connect with Lisa on
social.
She just does such wonderfulwork, great information,
wonderful content, but alsotells a great story and and so I
invite you to definitely checkher out and don't forget the
(06:58):
show notes.
We've got links to all that.
So thank you for mentioningthat.
And I know, just a second ago,when we talked about flexible
dieting because I'm sure there'speople thinking, well, what is
flexible dieting?
You know, and so I've got I'mstill into two parts here, but
let's, let's start with theflexible dieting can you just
give us a basic understanding?
What is flexible dieting, even?
Lisa Franz (07:15):
mean.
So at the core of it, flexibledieting means that technically,
no food group, food item oranything like that is off limits
, as long as you're not allergicto it or anything like that and
as long as you are able to workit into your calorie budget.
(07:37):
Of course, we want to make surethat food quality is still
there.
So nowadays I do you knowpractice and recommend still
aiming for about 80% whole food,but having those 10, 20% for
something that you truly enjoy.
So it could be for me.
I was terrified of carbs.
I thought you know, just eatingbread or even fruit, actually
(07:59):
even fruit.
I thought just the there wassomething inherently bad about
that.
That was my core belief, really, and it took a while for me to
realize that it's all justnumbers and energy in the end.
So flexible dieting basicallygoes by that in the sense of if
you eat as many calories as yourbody burns, you're going to
(08:21):
maintain weight.
If you eat more than that,you're going to gain weight
whether that's muscle or fatdepends on your lifestyle and if
you eat less than that, you'regoing to lose fat or muscle,
ideally, just so.
That's basically it.
And now the distinctdistribution of those calories
towards carbs, protein or fatsalso makes a bit of a difference
(08:46):
, especially when it comes toprotein, because if we eat the
right amount of protein and mostpeople, if we just eat,
quote-unquote, intuitively, orwhat the traditional Western
diet is like we're going to bemost likely not eating enough
protein and that often leads tothe fact that we're not satiated
enough, that we have highercravings, that we lose more
(09:08):
weight from lean body mass aswell if we're trying to lose
weight, or, of course, if we'retrying to build muscle, that
we're not building quite as muchmuscle.
We might be more sore thannecessary if we don't eat enough
protein, and it has also beenlinked to some mental health
issues etc.
So that's really the mostimportant macro and then by
fine-tuning carbs and fats wecan nudge that even more into an
(09:32):
optimization.
So in the sense of the rightamount of fats helping our
hormones, the right amount ofcarbs potentially helping our
training even better, especiallyif we're doing kind of like
explosive work or CrossFit oranything high intensity, et
cetera.
So yeah, that's basically thecrux of it.
Dai Manuel (09:52):
I think that was a great explanation.
I have to say, I've had manyconversations with people about
this idea of flexible dietingand those that listen to me and
know what's going on.
You know, when we reference theterm dieting, we're talking
about just way of nourishingyourself.
We're not talking about losingweight, and I think there's such
a huge misconception.
Right, we hear diet, weautomatically can, you know,
(10:14):
associate that with weight lossand and uh and.
As you all know, I hate losingweight.
I like releasing weight becausewhen we release things, we say
goodbye and we never want itback.
But when we lose something, ohman, like losing our keys, what
do we want to do?
We want to find it again.
So never lose weight, onlyrelease it.
But I very much like that, yeah.
(10:35):
But actually something that Ilove that you say, lisa, is, uh,
that food should enrich lifenot stress it and and I think
this is a good conversationtopic because, um, you know what
are some of those commonmisconceptions about dieting
that you think createunnecessary stress?
(10:56):
Can you speak to that a bit,because I think that's a huge
piece for people, because thiswe're talking about energy and
that's all food.
Is it's energy, right?
Oh yes, so please take it away.
Lisa Franz (11:05):
Take it away really really good point, and I think
I've already alluded to mystressors that I was feeling
when I um had misconceptionsessentially.
So I was just being toorestricted.
I felt like, for instance, whenI was at someone's birthday
party, I couldn't have that cakeand if I did have it after all,
I felt guilty.
I honestly it felt like morallyguilty because I had attached
(11:29):
that moral value to that certainfood.
And that's absolutely wherethat relationship with food and
the enjoyment of food can standin our way of enjoying life.
I think so if we release thatand just think of, hey, it's all
just energy.
Of course some foods are morenutritious than others.
(11:51):
Some foods are going to maybesatiate us more than others, but
in the end it's all a bit of abalance.
I think that's what really canlead to a very healthy
relationship with food.
So I think just being toorestrictive when it comes to
what we're eating is number one.
The other misconception when itcomes to dieting is often that
we have to be too restrictive inthe sense of how much we can
(12:12):
eat.
So, especially as women, wetend to be really good at that
just following like a 1200 orwhatever calorie diet for some
time until we then binge becauseof course it's not sustainable
or like we think we.
It's almost like punishingyourself for a little bit,
especially at this time of theyear, you know, as we're
recording this, where it's thesecond week of January, so maybe
(12:36):
people have a little bit ofguilt from the holidays, so they
think, oh, the less I eat, thebetter, the more exercise, the
better.
And both of these things I havehad to learn the hard way that
that is not true, because often,if we under-eat and
over-exercise, especially atsome point, our body is just
going to say nope, no more.
We might, you know, break downin one way, shape or form.
(12:59):
If this is adrenal fatigue orwhatever you want to label it,
or if it's just simply your bodynot releasing weight anymore
because it's learning to be sostubborn, it's like nope, you're
not treating me well, I'mholding on to that lower body
fat for my life because it's mymain job to keep you surviving.
So I think that that would bethe second point, in the sense
(13:21):
of simply being too restrictivewhen it comes to the amount of
calories.
And then probably the third onewould be that whole all or
nothing thinking in the sense ofoh, I'm just going to be really
, really strict for five daysand then I'm going to, you know,
let loose completely over theweekend, or even be really,
(13:41):
really strict for six, eightweeks, and then I'm just going
to ditch everything for thattrip that I'm doing in Cancun or
whatever.
So I think that honestly and ofcourse that doesn't just apply
to nutrition, but everythingelse also Moderation is the
hardest thing for us humans.
Like it's so much easier tocompartmentalize and just say,
(14:03):
like I'm on my plan, I'm off myplan, I'm allowed this, I'm not
allowed that.
But at the end, in my opinion,true contentment and happiness
and also best successes aregoing to happen with moderation
and over time.
Like not beating yourself upfor a little quote-unquote
slip-up, which is not even aslip-up, but you know, you just
(14:25):
eat a little bit more than youhad planned, potentially, but at
the same time, on the otherside, not trying to be perfect
and just saying you know, I'mjust going to do something that
feels manageable in terms of thedeficit, in terms of the
healthy foods that I want, butstill including maybe a glass of
wine here or there or whateveryour pleasure is, and just
(14:46):
focusing on that moderationpiece rather than thinking on
and off.
I think those would be thethree biggest points I'd name.
Dai Manuel (14:55):
Those are great.
Thank you for expanding on thatbecause you reminded me of
there was some really negativePR back in the day on a show
called the Biggest Loser and inits heyday it was around the
10th or 11th season.
There was one lady that won andit was ridiculous the amount of
weight that she released, butalso mass muscle loss.
(15:16):
And it was crazy.
Restrictive calories right,they were doing like 800
calories a day but on top ofthat, training three hours a day
.
It's just extreme and theamount of duress they put on
those people, to the point thatthere was this guy I don't know
if it was LA Times, it's one ofthe bigger publications in the
States.
They did a sort of an exposewhere they went back and talked
(15:37):
to all the past contestants.
There's like, not a single onethat hasn't put the weight back
oh, exactly.
Or something critical not asingle one that hasn't put the
weight back, oh, exactly, yeah.
Or something critical like andthey're at the point now where a
lot of them have metabolicsyndrome.
You know, like this, this issuewhere the metabolism has become
so retarded that it's it's,it's literally slow, it's like
moving, like molasses.
So, uh, this extreme dietingespecially, and this constant,
(15:59):
you know, going to these twopoints, like anything, it's like
do you experience extremely hotweather and then experience
extremely cold weather?
And you're going this majorcontrast, and not in a
controlled way, right,controlled fashion, but just
ongoing.
I mean, our bodies never dowell in extremes, you know.
They just don't.
And so why should dieting beany different?
You know A hundred percent.
Lisa Franz (16:19):
I'd like to add something in here as well, which
I think is also aligned withmany of the things that you
usually speak about.
Dai Manuel (16:26):
But because this is such an extreme thing and also
because it's a short time frame,so I mean they lose I don't
know what five, six, ten poundsa week or whatever crazy number,
or sometimes the first week'slike 40, 50 pound loss, which is
a lot of water, of course, butregardless, it's ridiculous.
Lisa Franz (16:43):
Not a healthy amount in any case, um, but I think
the issue, the other issue,aside from the physical point,
is that you're not giving yourmind and your personality the
chance to catch up.
So, like your, your identity isnot going to change because of
that.
And it's the same.
I mean, we hear this and over.
It's like when people win thelottery many of them, you know
(17:06):
later on, are in debt or theyare not able to maintain that
wealth.
And this is a similar thing.
When it comes to that extremesituation, of course, they're
even also pulled out of theirnatural environment.
They're not with their familiesand not with their friends that
encourage them to drink,they're not in their stressful
work environment.
So then, naturally, when theygo back to all of that, it's
(17:27):
like, okay, who am I in this?
Now, I don't know, I'm justgoing to go and step back into
those old natural patterns thatI've had.
But if you approach it muchmore moderately, with much more
grace and kindness towardsyourself, and you're just like
I'm just going to focus on, youknow, changing those little bits
here and there, you're going togive your mind, your mentality,
(17:48):
the chance to catch up with allthe changes that are happening,
so that, over time, you'reactually transforming your
identity as well, which thenallows you to maintain your
success well said, very wellsaid.
Dai Manuel (18:03):
I was like spot on, because you're absolutely right,
and I mean, in those extremesituations they're completely in
a different environment, butalso, um, a lot of the things
are done for them, right and Imean, of course, if you have
that kind of wealth where youjust pay everybody to do
everything for you, with that,with the exception, no one can
work out for you, uh, but youknow, if they did everything
else, I mean that's awesome, youknow it's, I mean I think it's
good for you.
But are you really learning?
(18:24):
They did everything else.
I mean that's awesome, you knowit's, I mean I think it's good
for you.
But are you really learning?
Are you growing as a humanbeing and, you know, gaining
that extra knowledge to be ableto sustain it on your own when
those support systems aren'tthere?
And I think that's such a validpoint and and something that we
need to consider, you know.
So that self-education piece isa big deal long-term and, to be
(18:45):
fair, I understand thefrustration.
There's a lot of misinformationand we see contradictory
comments all the time.
I mean, netflix has a newdocumentary right now and the
same people that did that one.
I mean there's an underlyingbias as well.
They compare the veganism, butyou know, of course they've got
Stanford.
They put Stanford on it to makeit look more official, but it's
(19:05):
the same people that reallyhave an agenda around veganism
you know.
Lisa Franz (19:13):
And oh yeah, don't get me started on the Netflix
documentaries Honestly make mewant to pull my hair out.
Well, I appreciate.
Dai Manuel (19:17):
I think it's good what they're doing.
I mean I love that they'redoing the blood work, they're
doing all these pieces to beable to show certain things.
But I mean it's a controlledeight week experiment, right,
we're not talking about eight,10, 20, 30 years of consistency.
And so, again, it's that sortof extreme, because I'm
listening to what you're saying,especially on the flexible
(19:38):
dieting but more importantly,also around that sort of
omnivore approach.
You know it's like gosh, we canconsume and digest so many
different things, but it's alittle bit different for
everybody, how we respond to it.
Um, you know, I, I, I love toask you a question, lisa.
You know, um, cause, you knowyou've got this background in
exercise science.
Obviously you have a.
(19:58):
Uh, you know you really promotehealthy living as well in a big
way, and especially all theknowledge that you share around
nutrition.
Promote healthy living as wellin a big way, and especially all
the knowledge that you sharearound nutrition.
And I guess you know, with thepremise of the two percent
solution, it's all about theselittle habits that we create we
do regularly to create bigchanges over time.
You know what?
What do you believe could havea huge impact on someone's
(20:19):
overall well-being?
Lisa Franz (20:20):
you know, like, what , what do you?
think would be the mostsignificant small change that
people could start with that issuch a tough question, of course
, to ask and because, as yousaid, of course it's a very
dependent on where we're pickingthat person up.
But I would say, if you try toinclude whole food protein so
(20:42):
meaning something that's notprocessed in all of your main
meals, I have no doubt that yourdiet, your body, your mind is
going to be better off later on.
Of course, there's many thingswe can layer on top of that.
Generally, as I was hinting to,you know, 80% whole foods in
(21:03):
general, or not drinking yourcalories.
I think that that's actually abig one too, because also that
includes alcohol, that includessugary coffee, that includes you
know, lots of things like thatsodas and so on.
But I think if you make thatyour goal to include whole food
protein I'm saying whole foodprotein because in my opinion
(21:23):
that would include, and I'msaying whole food protein
because in my opinion that wouldexclude things like hot dogs or
processed meats and thosethings If you instead focus on,
maybe, chicken breasts and eggsand some beef, or if you are
inclined to be plant-based, makeit some tofu granted that is
(21:45):
processed, but still things likethat If you focus on having
that in your main meals, you'regoing to be more satiated,
you're going to eat less of theother crap and you're definitely
doing your body something goodon many, many levels.
Dai Manuel (21:59):
So, oh, thank you for bringing that up, because I
think that, especially as itrelates to nutrition changes I
know that's a big part of ourconversation today that the
protein piece is like often,like the one little piece that
is actually one of the easiestand, to be fair, a lot of us.
I mean, I like eating protein,you know, especially when it
comes to whole foods, whole foodsorts, because I do feel
satiated, I get this nicesustained energy.
(22:22):
I don't get the blood sugarspikes and dips, you know.
So I appreciate that.
Lisa Franz (22:31):
Now I know there is a big question and everyone sort
of thinks, well, how much thereis?
Dai Manuel (22:33):
such a debate around this.
Lisa, I want to hear yourthoughts on that.
All right, so how much protein,especially on a per day basis?
Like what should we be shootingfor?
And, of course, you can givethem a range.
Lisa Franz (22:50):
I think that's even better than a like, a formula we
got to memorize right.
Well, I would say, if you'rereally, if you're pretty, pretty
new to nutrition and you'rejust trying to clean your diet
up a little bit, I would saysomething as simple as in like
if you're a female, somethinglike a palm sized portion of a
protein in terms of you, youknow, chicken or eggs or so
that's a good start for a meal.
Definitely a full handful ortwo palm-sized portions or so.
(23:13):
If you're actually interestedin tracking macros, or you have
been tracking macros or so,overall, I just like to keep
things simple and and thereforeI still say about a gram of goal
body weight so not necessarilyyour current body weight, but
your goal body weight I wouldsay you're definitely on the
(23:34):
safe side with that.
If you can't quite get there andyou want a more specific number
, like something like 0.8 timesgoal body weight, is also fine.
If you really enjoy protein,you can go higher than that.
1.2 grams or so per pound ofgoal body weight or even pound
of current body weight is finetoo.
But I think that that's areally good aim.
(23:57):
Ideally, we want to spread that.
As I was saying, we want tospread that out relatively
evenly throughout the day, justfor those steady blood sugar
levels, and that's really themain one, not even necessarily
in the sense of muscle proteinsynthesis but in my opinion,
more because of the blood sugarlevels.
Dai Manuel (24:16):
Excellent, okay, well, I appreciate that and just
to sort of surmise on that, Ilove that equation that's sort
of 0.8 to 1.2 grams per pound,and I love that you do talk
about the goal weight.
I used to figure out people'slean weight and then recommend
based around that and then, ofcourse, based on their goals
increase or decrease, you know.
Lisa Franz (24:36):
Yes, that's definitely a good recommendation
.
Also, I think people justsometimes have a hard time
knowing what their own lean bodymath is.
Again in the terms of, in termsof simplicity.
I just always like to keepthings simple.
If we think goal body weight,you're on the safe side with
that.
Dai Manuel (24:53):
Yeah, and I love the analogy and or just the
commentary around just usingyour hand for sizing charts,
like in my book I've got a, alittle picture of a chart around
that you know and and uh, like,even including the fat which so
many people I mean it's.
I grew up during the time whenthere was this massive no fat
campaign, you know and, and Imean it really shifted the
(25:14):
worldview on nutrition and itreally screwed a lot of people
up.
If I look at the healthconditions today that are
lifestyle conditions especially,a lot of them stem from poor
nutrition value and it's notlike people are starving.
Lisa Franz (25:28):
People are.
Dai Manuel (25:29):
Actually, it's the full opposite of the spectrum.
It's just the type of caloriesthat they're feeding themselves,
unfortunately, is creating alot of harm, and these lifestyle
issues.
So where I was going with thisis I wanted to get your thoughts
on just nutrition for yourself.
When it comes to sources, ofcourse, I'm going to suggest
(25:51):
that people follow you becauseit's a good, trusted resource.
You're someone that works inthis field, but also you're a
participant.
You're actively doing this.
You walk the talk.
I stress this, I stress this somuch when people are looking for
a coach or a mentor, someone towork with to help them make
sure the people that actuallypractice what they preach.
(26:12):
You know, and I, I know this issomething you're very
passionate.
So I, I love that, you know, I,I absolutely love it because I
work the same way.
And what would you say outsideof, obviously, your own content?
But what's a good, trustedresource for people nowadays?
Like, is there a couple ofwebsites that you rely on or
trust to have good, solidinformation?
Because I'm always.
I know people are alwayswondering, because
(26:33):
self-education is good, but Imean, you go on YouTube and you
start typing in stuff.
You're going to get 20different opinions.
You know it's like what's what,and so I'm just curious about
your thoughts for resources.
Lisa Franz (26:44):
It's like what's what?
And so I'm just curious aboutyour thoughts for resources.
Yeah, that's a great questionand I generally would always say
never, no matter when it comesto your finances or whatever
else, nutrition, never just relyon one resource, like even in
terms of, you know, following me.
I would not recommend thatsomeone just follow this lead.
But, you know, expand yourhorizon and listen to multiple
people and, of course, if youhave their information
(27:16):
overlapping, that's probably agood sign that there you know
that there's some truth to it,potentially, especially if
they're quote unquote evidencebased.
And I do very much like theinformation that Dr Andy Galpin
is putting out, if he is more inthe exercise science space,
putting out if he is more in theexercise science space.
And now, when it comes to likehealth information, I also like
what Dr Peter Attia is puttingout.
That's very much in terms oflongevity, heart health as well.
And then another one would beDr Lee Norton.
(27:38):
He is more in the sense ofdebunking, especially things
like false information out there, but very, very much from an
evidence point of view.
So I would say those three aregood resources for women.
Also, looking at someone likeDr Stacey Sims or Dr Lyon I
forgot her name, gabriel Lyonand they put out great
(28:00):
information also, especially forthe time of perimenopause and
menopause.
So those would be, you know,five people that I'd recommend.
And again, when you listen totheir content, you might find
some things overlapping or justgenerally a common theme, and
that's what I would go and runwith.
Dai Manuel (28:18):
Those are great resources, amazing.
I mean.
I think I follow all the same,you know, so I'm going to make
sure I include those links,thanks, I mean, for people that
are listening.
Those are going to be trustedresources.
But the amount of informationyou're going to get and learn is
sometimes it can be a bitoverwhelming.
So I would say, take it insmall chunks, okay, like I
(28:41):
really encourage people everyday non-negotiable personal
development time.
So if you're setting aside atleast 10 minutes to just feed
your mind.
that's when you go consume someof that content, right, it's a
little, a little bit by day byday, and, um, I, you know I got
to ask you, so you have got thisuh, a philosophy.
Philosophy I've seen you talkabout, where you're talking
(29:01):
about, um, not settling for amediocre life, and I love how
you sort of frame it.
But I know this is going to benew to a lot of individuals that
are listening to you for thefirst time.
So if there's somebody that'sfeeling stuck, you know, and
it's that sort of normalizedfeeling, you know what I mean
Like it's just been so standard.
(29:22):
I mean some people equate it tolike I feel like I'm in a rut,
right, so there's no choices,you're stuck on this path, but
that becomes our normal.
But there's somebody thatyearns for more than the normal
or the tradition or the statusquo of their life, the rut.
What's your piece of advice forthem, or what's your thoughts
for supporting them to startmaking some changes?
Lisa Franz (29:45):
So, first of all, I have 100% been in that exact
same place I thought I have.
You know, I have a nice husband, I have a decent job, I have a
reasonable income and it's allpretty stable.
Why am I unhappy?
Why am I hating going to work,why do I think this marriage is
(30:08):
kind of boring or he's kind ofannoying, etc.
And is it normal?
And then, of course, you hearthings, or you hear people
talking about these things whereit's like, oh, it's normal to
you know, only look forward toFriday night and basically live
Friday night to Sunday, and it'snormal that after a few years
of marriage there's nothingthere anymore and you basically
(30:30):
are happy when the other personleaves the house, et cetera.
And then at some point I startedwith more of this
self-development work, in thesense of really listening to
other people that have gonethrough transformations, of
feeling that way into living anabundant life, into tapping into
their full potential.
Because I just felt like, again, life has to be enjoyed in some
(30:54):
way, shape or form and I cancontribute in so many more ways
than just doing what I was doing.
And that led me to, yeah,really also scheduling more time
for myself, as you were sayingin terms of going inside and
figuring out what do I actuallywant.
I think that's where it shouldstart, or where it needs to
start, like, what are yourvalues and what do you actually
(31:17):
want?
Because, in my opinion, thereason why many people never or
don't live the life of theirdreams is because they don't
define what their dream truly is.
They just have that feelingwithin them where they're like
oh okay, you know this is notquite right, I'm not enjoying
this, but I don't really knowwhat else I would want, kind of
thing.
(31:37):
So once you get super clear onwhat you actually want, it
becomes easier to backtrack thatand just be like okay, what do
I need to do in order to do that?
And for me, it was things likequitting my job, it was things
like moving away and, just, youknow, having that freedom there.
And so, yeah, I think that mynumber one advice would be don't
(32:01):
let anyone tell you that thatis what your life is supposed to
look like, just becauseeveryone around you is unhappy.
Don't settle.
You have so much more potentialbecause if you have that
feeling within you, you have thepotential.
Otherwise you wouldn't bequestioning that.
That's simply the answer.
And number two get clear on whatyou actually want and some of
those answers you're going tofind along the way.
(32:24):
It's not like suddenly on dayone, where you sit down for five
minutes and go within you havelike, oh okay, here are the 10
points that I want to achieve bythe end of my life.
It's much more, you know,transformative, and over the
course of time it's going toreshape.
But still figuring out thosefirst few steps, even if it's
scary, do it.
It's so worth it.
It's so so worth it.
Dai Manuel (32:46):
That I agree.
I agree Because when we feelclear, we feel confident.
We feel confident we take moreaction.
You know it's, it's, it'samazing how that works.
And and so that clarity ofgetting to the nut of well, what
do I really want?
And what you said about, youknow, living the life that you
(33:06):
want, not the life that othersexpect of you.
It's actually one of the topfive regrets of the dying, you
know.
So it's like let's learn frompeople that say that at end of
life.
It's like why should we, youknow, feel the same way at end
of life?
They're telling us, they'regiving us the clues to be
successful with this right.
But it takes work to get to thatclarity and I think that's the
hard part, right.
(33:26):
It's just sustaining thatenergy to keep moving forward,
which is why I think you and Iboth agree on this.
You got to get your house rightfirst, and what I mean by that
is you got to get yourself in agood place before you can really
start thinking about some ofthe bigger picture ideas like
are you healthy?
You know how are the quality ofrelationships?
How's your sleep every night?
You know how much water youdrink a day like basic, but it's
(33:50):
the basics that create thefoundation, you know, and if
you're not doing basics right orvery well, I mean come on, you
can't have these hugeexpectations for yourself or get
disappointed with yourself ifyou don't see things progressing
the way you want.
And I like to let people knowthat, because give yourself some
grace, Be a bit more flexiblewith yourself, right?
Lisa Franz (34:22):
do the, if you don't do the right things, and I
would add to that, if you don'tdo them consistently, what I
have seen, not just when itcomes to nutrition, but
literally everything across life.
Moderation is not just one ofthe words that I really like, I
also love the word consistency.
So I think you know, with thatclarity thing, with that going
within, I would recommend doingtwo, three minutes per day,
every single day, rather thanevery now and then doing 20
(34:46):
minutes or half an hour.
It's going to take you muchfurther.
It's going to impact yourday-to-day living much more.
The other thing I was going toadd, because you mentioned the
quality of relationships beclear that it's going to be
normal that through thattransformation, breaking out of
that quote-unquote normal life,you're going to lose people, and
that's going to be A requiredfor it and B just a part of it,
(35:10):
and that's okay.
Some people are just meant to bein your life for a short amount
of time or a certain amount oftime.
But you can't expect and I'msure we've all heard that, but
you can't expect to see changeor feel change if you're not
actually making any changes tothe things that matter the most,
which is your environment andthe people that you live with.
And the third thing I was goingto add is that truly, as you
(35:31):
mentioned, we sometimes need togive ourselves that true
permission to break out of thatnorm.
Because I just felt, you know,a little bit guilty, even
subconsciously, and it took me awhile to uncover that, but just
thinking why should I deserveto live that life of my dream
when so many other people don't,when the majority of people is,
you know, overweight, unhappy,whatever, like what entitled me
(35:55):
to do that?
But the truth is we all havethat permission.
We just need to give it toourselves and most people, again
, they just settle for,unfortunately, the footsteps
that are laid out in front ofthem, instead of creating their
own path.
Dai Manuel (36:10):
Yes, and also, you know, back to the relationship
piece which you were saying,because I know this is what you
were alluding to is, as youchange that sphere, that tight
first circle, that tight firstcircle, because most, most
people and I would say, likethis is more evident than it
isn't evident is the people youspend the most amount of time
with you tend to be very muchlike them, okay, or them like
(36:31):
you.
And so if you're hanging arounda bunch of people with
unhealthy habits and negativethought patterns and they like
just the normal, but they liketo complain about the normal,
you know what I mean.
It's like, yeah, I live in it,but I, but they like to complain
about the normal.
You know what I mean.
It's like yeah, I live in it,but I'm just going to complain
about it all day, but I'm notgoing to do anything to change
it.
Lisa Franz (36:47):
I just like to complain about it.
Dai Manuel (36:49):
You know it's.
You know you have to be able tobreak through that cycle if you
expect to see the change.
And I think that's just such aan important point.
And and I know there's alwayspeople on the line Well, this is
my family.
Yeah, it's tough, but don'tworry.
Unconditional love is good.
Okay, they're still going tolove you, you're going to love
them, but you might have toagree to disagree you know, and
(37:10):
and uh, and I know that's thehardest one, right, and, as you
mentioned, like even thosesignificant relationships, I see
this a lot with partners, causeI and uh, I always try to
encourage you know I'll get aspouse to come to me and then
you know their spouse, theirpartner, life partner, may not
be as supportive or not beingwilling to make the changes, and
then as soon as you see oneperson make the changes, it's
(37:31):
like these two ships goingdifferent directions and we grow
apart and that can be really.
Lisa Franz (37:36):
I'm sure you see this a lot right, I see that a
lot in nutrition, but, of course, in any other transformation in
life, and I would say thatoften the first instinct usually
subconsciously of the otherperson that is not changing, is
to try and pull you down totheir love back.
The amortization Exactly, it'slike you've decided to go on a
(37:57):
diet.
Next day your partner bringshome a pizza and your favorite
treat, type of thing.
But I would say number onecommunication around that is
going to be, of course, superhelpful.
If you say like hey, I want toimprove my health, this has
nothing to do with you.
You know I don't expect you tomake the same health choices.
You can still have this andthat.
(38:18):
Maybe it would be great if youdon't hold the pizza under my
nose while you're eating it,because it does smell good, but
you know I don't expect you tomake the same cuts.
Number one, but, moreimportantly, telling them also
that you still love them and ithas nothing to do with them.
I think often, them trying topull us back down is their
(38:39):
subconscious fear of losing us,because, of course, if you
change, then they're afraid thatthey're no longer good enough.
So it doesn't have to be,though, that you fully grow
apart, because eventually, maybeit takes your partner longer,
but maybe they go on their ownjourney and maybe you can evolve
.
You know, parallel somewhat notnecessarily together, but
(39:01):
parallel as long as you're stilllike showing each other the
love and respect that youdeserve.
And in other ways, of course,they do need to realize that
you're going to change.
I think most of the time whenpeople tell us, oh, you've
changed, it has this negativeconnotation of like, oh, you
know, you're no longer theperson that I thought you were
(39:23):
of.
Like, you know, you're nolonger the person that I thought
you were.
But we need to reframe.
That in our mind is actuallysomething good, especially if
you're someone who is strivingfor self-development and
self-improvement.
There's nothing nicer thanhearing you've changed.
In my opinion, it really meansyou're doing something right.
You're no longer the personthat you were two years ago,
that you were five years ago,etc.
So so yeah, I guess my mainpoint here would be open
(39:43):
communication with the partnerand just realizing if they're
trying to pull you down, they'rejust afraid of losing you.
So maybe just reassuring themon a regular basis that you're
not running away from them,you're just wanting to get the
most out of you know who you are.
Dai Manuel (40:00):
Great points, you know who you are.
Great points and uh, I, I.
It's interesting.
You sort of uh reminded me.
I've seen this happen in thepast, where one person wants to
make a change and they go totheir partners and it's kind of
weird.
Right, they want to share that,they're excited about wanting
to make this change, but it'slike they're seeking permission
(40:22):
to do it.
And you know it's reframing that.
It's like you never want to goto your partner and ask for
permission to make animprovement in what's going to
be better for your both yourlives, your happiness, quality
of life Like it's not a matterof permission, it's a, it's a
yeah, but it is a matter ofsupport.
And and I think it's importantwhen couples start to have these
(40:45):
conversations and one persongets vulnerable and expresses
their desire to make a change,is that they're in doing that.
They're actually seeking forsupport.
They want their partner supportto help them navigate that, to
support them through thosechanges and and but.
But it's interesting because alot of relationship dynamics
make us feel like we need to askfor permission to do it, and,
and so I always invite people tothink about that.
(41:05):
When you are having those kindsof vulnerable interactions, it's
like, are you thinking, evenyourself as a person asking are
you looking for someone'spermission to do it?
Because it shouldn't matter?
You know it's your lightpartner.
They want you to be happy.
Okay, at the end of the day, atleast that's what we say when
we make those little promises toeach other.
You know the outfit of thosevows, um, and so it's a matter
(41:26):
of trying to stay that course.
I think you know you speak sowell to this, so I appreciate
you sharing your thoughts onthat today, lisa, and uh gosh, I
can't, I can't believe howquickly time flies and you know
I'm going to throw in a couplemore questions, but I know
they're going to have to wrap itup, you know.
But but don't worry everyone,if you've loved this
conversation with Lisa and youwant to see her back because I
think I, you know, I really wantto have her back I mean, we,
(41:48):
you know, tip the iceberg stuffhere Make sure you leave some
comments, shoot us a note, tellus how much you liked the
episode and I'll be sure to gether back if she's willing to
come back she's willing to comeback, my pleasure.
Lisa Franz (42:00):
Okay, you heard it there.
You heard it there, okay.
Dai Manuel (42:02):
So, uh, I should have checked with her first, but
, uh, good, good, I don't haveto edit that out.
So, um, um, okay, um, let'stalk about, I guess I know I
don't know what's the best wayto put this.
All right, let's just say,right now, there's a lot of
myths in nutrition, okay, andfitness, like there's a ton, no
(42:25):
pain, no gain, like there's someold cliches, but those were at
one point believed to be trueand that was the way.
And you know, is there a couplenutrition or fitness myths that
you would love to debunk todayor at least share with our
audience?
Fitness myths that you wouldlove to debunk today or at least
share with our audience, youknow.
So maybe tell them, reframesome of those underlying beliefs
(42:45):
that they may not be aware thatis actually just a myth yeah, I
guess the first one still goesback to that.
Lisa Franz (42:52):
Uh, the point that I was making earlier in terms of
my recommendation, and that iswith regards to protein I think
there wasn't still is a commonmisconception that it's going to
affect your kidneys negatively,even at the level of, you know,
about a gram per pound of bodyweight or whole body weight, and
there's literally no evidence,or, on the contrary, there is a
(43:14):
lot of evidence that this is nottrue and that unless you have a
pre-existing kidney condition,it is absolutely safe and all
the other health benefits,especially that helps you attain
healthy body fat levels and,you know, a proper muscle mass,
etc.
They're going to way outweighanything that could potentially
(43:37):
have anything to do with yourkidneys.
So that would be the first onehave anything to do with your
kidneys.
So that would be the first one.
And then, more broadly speakingand this is just more going
towards your female audienceprobably is that strength
training doesn't make you bulky.
It does not make you bulkyunless you're like, specifically
aiming to get really big oryou're trying to become a
(43:58):
bodybuilder or whatever.
You're training that way andpotentially helping out with
some illegal substances, and youknow most people, or most women
that try to put on muscle mass.
They would probably be happy ifthat was the case.
But I have been strengthtraining for about 10 years now
and I don't believe that I'mbulky.
I'm probably more muscly thanmost women are, but in general I
(44:22):
would not consider myself bulky, and so I can only again, also
from that perspective, encourageyou to engage in strength
training, because the benefitsare way going to outweigh
anything where you're like, ohmy gosh, I'm going to get big
because of that, and me and Leeand whatever have a dark, deeper
voice and grow some facial hair.
Dai Manuel (44:40):
This is not going to be the case thank you for
sharing that, because it's true,it's like crazy.
Uh I I still run up againstthat.
When I first started havingconversations with some of my
female clients, you know is thatthere's always that concern oh
I can't do too much weight, soI'll get big, and I'm like it
takes a lot of work, to putmuscle on A lot of work, but it
(45:04):
is a sign of health andresiliency.
I mean, we see this as people.
Age and decrepitude issomething we're all fighting
against, especially when itcomes to health spans.
And as soon as you start losingmuscle mass as you age not a
good sign your metabolism slowsdown, your energy slows down,
your resiliency to illness slowsdown, Like it's just.
It's a slippery slope.
(45:25):
So strength training iscritical for quality of life
long-term, especially as we getolder.
So thank you, Lisa, for sharingthat and busting that myth
again.
Um I I'd like to have one morequestion with you today, because
obviously we're going to haveto have you back to talk more.
But if you could leave ourlisteners with one message to
(45:47):
carry with them away fromtoday's conversation, what would
you like to leave them with?
Lisa Franz (45:54):
I would.
Instead of making it a sentence, I'm going to give you the
three words to focus on.
So number one was moderation.
That I spoke about.
When you think of anything,think of okay, how can I just be
more moderate with that?
And number two would beconsistency how can I be
(46:15):
consistent with what I'm doing,whether that's my strength
training, whether it's my goingwithin period, whether it's my
protein intake, my food quality?
And then the third one would beclarity, and focus on what you
actually want.
So what you want in life, butalso what you want your days to
look like, what you want yourrelationships to look like, who
(46:37):
you want to be just clarity ingeneral.
Dai Manuel (46:42):
You're awesome, thank you.
Lisa Franz (46:45):
Well, thank you for having me on.
It's been a pleasure,absolutely.
Dai Manuel (46:49):
Oh well, thank you Honestly.
It's been an honor to host you.
I know we've been playing tagfor months, quite literally, and
to try to get the right timezone lined up, get the
technology working, becausewhere are you calling from today
?
We didn't even talk about that.
Lisa Franz (47:03):
I'm in Colombia, in Bogota, in the capital of
Colombia, at the moment, so I'm,as you were saying, nomading
around, but this is my currentbase.
Dai Manuel (47:11):
Ah, rub it in.
Well, that's wonderful and, asmentioned, connecting with Lease
Online is very simple.
Lisa Franz (47:32):
I'm not going to speak for you.
But if people were going toconnect with one social channel
to really start to get to knowyou, learn from you, connect
with you, what would be the bestplatform for them to do that?
Instagram is definitely whereI'm most active, so nutrition,
coaching and life on there.
We do have a website, facebookgroup et cetera, but I would
direct them towards Instagram.
Dai Manuel (47:42):
Great and, don't worry, all those links to all of
Lisa's assets will be in theshow notes.
Please, if you liked today'sepisode, let Lisa know.
Let her know, go to her profile, send her a DM and say thank
you Because, honestly, it'sguests like her that help all of
us.
They come on these shows.
They give their wisdom bombs,their advice, their love, their
(48:05):
support, really because it'spart of their life missions is
to help people.
Okay, like Lisa told you, she'sbeen on the other side of the
fence.
She's now on the other one andshe's looking at everybody
that's on the other side of thefence wanting to help them get
over.
So I respect you greatly.
Thank you for coming on theshow again today, lisa, and I
can't wait to have you back.
Lisa Franz (48:26):
Same here.
Thank you for having me.
It's been a pleasure.
Dai Manuel (48:32):
Wow, what a ride we had today with Lisa.
Her journey and insights are atestament to the power of
embracing change and steppinginto a life of freedom as well
as fulfillment.
Lisa reminds us that breakingfree from old patterns and
daring to live differently isn'tjust possible.
It's the pathway to trulythriving.
Her story is a beacon of anyonefeeling stuck in a rut, showing
(48:55):
us that with the right mindsetand a pinch of courage, we can
transform our lives.
For those of you inspired byLisa's journey and eager to take
your first steps towards a moreliberated life, be sure to
follow her journey on Instagramas well.
Let Lisa guide you through thetwists and turns of transforming
not just how you eat, but howyou live.
(49:16):
Share this episode with someonewho needs to hear this message.
Leave us a review if you lovetoday's convo, and don't forget
to subscribe for more inspiringstories like Lisa's.
Here's to making those smallchanges that lead to big
transformations.
Keep pushing the boundaries,one 2% shift at a time.
See you in the next episode.
Hey there, welcome back to the 2% Solution Podcast,
where we uncover the smallchanges that make huge ripples
in our lives.
Today, I'm thrilled to haveLisa Frimes with us, a maverick
in the world of nutrition andlifestyle transformation.
Lisa's not your averagenutrition coach.
After breaking free from thechains of restrictive diets and
embracing a flexible eatinglifestyle, she turned her life
(00:29):
around and now helps others dothe exact same thing.
Imagine living a life wherefood is your friend, not the
enemy, and your lifestyle knowsno bounds.
Lisa is here to show us how, ifyou're ready to challenge the
status quo and explore a lifebeyond limits, you're in for a
treat.
Let's dive in and discover thefreedom that awaits with Lisa
(00:51):
Franz.
Lisa, welcome to the 2%Solution Podcast.
Lisa Franz (00:59):
I am super excited to be here.
You were on my podcast just afew weeks ago and I think we had
a great conversation, so I'mexcited to pick it up today.
Dai Manuel (01:07):
I know right, and it's kind of fun because you're
in the hot seat, now I'm in thecold seat.
Or I guess I should say I'm inthe driver's seat and you're in
the passenger seat, right, butI'm going to get you to do all
the work today, all right.
But you know, it was such agreat conversation on your
podcast.
It was nice to be able tocontinue it because I know, when
(01:33):
it comes to nutrition andhealthy living and fitness and
I'm really just getting out ofyour own way when it comes to
getting that mental shift toreally prioritize health as a
non-negotiable you're livingthat and so I'm excited today
for us to dive in and meet, pickyour brain, but also give the
audience some insights into howyou got to where you are today,
Cause it's not like it was astraight line, right.
Lisa Franz (01:51):
I guess.
Dai Manuel (01:53):
So I've got a good question to kick things off.
You know, tell you what can youshare about the pivotal moment
when you decided to shifttowards flexible dieting and how
it ultimately led to you knowyour lifestyle now, which is
location free Cause I thinkthat's a great way for us to
kick off.
Lisa Franz (02:13):
Absolutely yes, um.
So actually, the two outcomes,in terms of me being location
free and, um, shifting towardsflexible dieting, are not
necessarily the same pivotalshifting towards flexible
dieting are not necessarily thesame pivotal moment.
So, in terms of nutrition, ithad come from years of
restrictive dieting where I wastrying to figure out what works
(02:36):
for me low carb, low fat, paleo,whatever and just being super
frustrated and like literallythinking this cannot be it.
There has to be an easier waythat allows me to enjoy life
more than depriving myself orthen being restricted.
I remember standing in it wasin Thailand, in the middle of a
(02:58):
mall, and I started cryingbecause I thought there is
nothing I could eat, becauseeverything had rice in it or
this had processed oils.
And I think nowadays, like ifwe look at all the different
diets, at the end of it we'relike what the heck can I eat?
I can't even drink waterbecause technically there is
(03:19):
whatever the heck you think inthat water.
So I was so frustrated and I'mlike enjoying life is just.
I mean, of course, everyonewants to enjoy life, but for me
it's like, at the core of mybeing, I need to be somewhat
fulfilled.
And so then, when I read anarticle which was titled how
(03:39):
donuts gave me abs and a I thinkit was like 90 kg snatch, which
is the lift in Olympic liftingI was like whoa, I want all of
these things, I want donuts, Iwant abs and I want the 90 kg
snatch.
So I read through it and thisathlete her name is Nicole
Capurzo, she was a CrossFitathlete she was basically saying
(04:03):
how, by shifting from justfocusing on whole foods and
trying to eat quote unquoteclean and then shifting towards
flexible dieting, she achievedall these things.
And so I was like, well, ok,well, I was so frustrated, I'm
just going to give this a go.
And, needless to say, yearslater, I'm still basically
(04:23):
practicing the same principlesin the sense of, you know,
having a good idea of whatcalories are, having a good idea
of what's carbs, what's protein, what's fats, etc.
And now I'm helping my ownclients to live a more flexible,
freer life through that.
Now, when it comes to thelocation freedom, I guess that
(04:44):
happened a little bit later,although it was probably a built
up in the years prior to.
So I have actually come from aplace of working shift work in
the police in New Zealand, whenI was living in New Zealand, and
it was never really my passionor anything like that.
It was more, oh, what could Ido?
What's like a stable job, youknow where you think you need to
look at security and whatever.
(05:05):
And so I got into the police,even though I studied exercise
science prior to that.
But I just thought, oh, this isa very unpredictable industry,
so I'm better off in the police.
And this whole shift work thingdidn't just do a number on my
physical body, but also mentally, for my relationships, for
everything, and I was just likeI need to get out of this.
(05:26):
I knew that.
I knew that at the core of mybeing, and so I thought, okay, I
need to transition back intosomething that I'm actually
passionate about, which hasalways been training and
nutrition.
But how can I make that moreflexible?
So I thought about onlinepersonal training, et cetera,
and eventually just realizedthat nutrition is my true
passion and got into that.
But out of both of these things, I think I can take and can say
(05:50):
that I've realized freedom isone of my highest values, for
sure, and that expands intoevery area of my life, but very
much so when it comes to travel,when it comes to nutrition when
it comes to creating my ownhours, and now I've been able to
meld those two together andit's just bliss.
Dai Manuel (06:14):
Oh, I love it.
I can attest to that bliss thatyou were explaining because,
you know, for five years a lotof people know that my family
and I traveled full time, andtwo and a half years we lived in
Bali, you know, and it was justa wonderful time in our lives
and we look forward to gettingback to traveling, but the kids
are in university now so it's alittle bit less conducive, so I
(06:37):
get to live vicariously throughyour Instagram posts, thank you.
And I got to say, for everyonethat's listening or watching, if
you have an opportunity, yougot to connect with Lisa on
social.
She just does such wonderfulwork, great information,
wonderful content, but alsotells a great story and and so I
invite you to definitely checkher out and don't forget the
(06:58):
show notes.
We've got links to all that.
So thank you for mentioningthat.
And I know, just a second ago,when we talked about flexible
dieting because I'm sure there'speople thinking, well, what is
flexible dieting?
You know, and so I've got I'mstill into two parts here, but
let's, let's start with theflexible dieting can you just
give us a basic understanding?
What is flexible dieting, even?
Lisa Franz (07:15):
mean.
So at the core of it, flexibledieting means that technically,
no food group, food item oranything like that is off limits
, as long as you're not allergicto it or anything like that and
as long as you are able to workit into your calorie budget.
(07:37):
Of course, we want to make surethat food quality is still
there.
So nowadays I do you knowpractice and recommend still
aiming for about 80% whole food,but having those 10, 20% for
something that you truly enjoy.
So it could be for me.
I was terrified of carbs.
I thought you know, just eatingbread or even fruit, actually
(07:59):
even fruit.
I thought just the there wassomething inherently bad about
that.
That was my core belief, really, and it took a while for me to
realize that it's all justnumbers and energy in the end.
So flexible dieting basicallygoes by that in the sense of if
you eat as many calories as yourbody burns, you're going to
(08:21):
maintain weight.
If you eat more than that,you're going to gain weight
whether that's muscle or fatdepends on your lifestyle and if
you eat less than that, you'regoing to lose fat or muscle,
ideally, just so.
That's basically it.
And now the distinctdistribution of those calories
towards carbs, protein or fatsalso makes a bit of a difference
(08:46):
, especially when it comes toprotein, because if we eat the
right amount of protein and mostpeople, if we just eat,
quote-unquote, intuitively, orwhat the traditional Western
diet is like we're going to bemost likely not eating enough
protein and that often leads tothe fact that we're not satiated
enough, that we have highercravings, that we lose more
(09:08):
weight from lean body mass aswell if we're trying to lose
weight, or, of course, if we'retrying to build muscle, that
we're not building quite as muchmuscle.
We might be more sore thannecessary if we don't eat enough
protein, and it has also beenlinked to some mental health
issues etc.
So that's really the mostimportant macro and then by
fine-tuning carbs and fats wecan nudge that even more into an
(09:32):
optimization.
So in the sense of the rightamount of fats helping our
hormones, the right amount ofcarbs potentially helping our
training even better, especiallyif we're doing kind of like
explosive work or CrossFit oranything high intensity, et
cetera.
So yeah, that's basically thecrux of it.
Dai Manuel (09:52):
I think that was a great explanation.
I have to say, I've had manyconversations with people about
this idea of flexible dietingand those that listen to me and
know what's going on.
You know, when we reference theterm dieting, we're talking
about just way of nourishingyourself.
We're not talking about losingweight, and I think there's such
a huge misconception.
Right, we hear diet, weautomatically can, you know,
(10:14):
associate that with weight lossand and uh and.
As you all know, I hate losingweight.
I like releasing weight becausewhen we release things, we say
goodbye and we never want itback.
But when we lose something, ohman, like losing our keys, what
do we want to do?
We want to find it again.
So never lose weight, onlyrelease it.
But I very much like that, yeah.
(10:35):
But actually something that Ilove that you say, lisa, is, uh,
that food should enrich lifenot stress it and and I think
this is a good conversationtopic because, um, you know what
are some of those commonmisconceptions about dieting
that you think createunnecessary stress?
(10:56):
Can you speak to that a bit,because I think that's a huge
piece for people, because thiswe're talking about energy and
that's all food.
Is it's energy, right?
Oh yes, so please take it away.
Lisa Franz (11:05):
Take it away really really good point, and I think
I've already alluded to mystressors that I was feeling
when I um had misconceptionsessentially.
So I was just being toorestricted.
I felt like, for instance, whenI was at someone's birthday
party, I couldn't have that cakeand if I did have it after all,
I felt guilty.
I honestly it felt like morallyguilty because I had attached
(11:29):
that moral value to that certainfood.
And that's absolutely wherethat relationship with food and
the enjoyment of food can standin our way of enjoying life.
I think so if we release thatand just think of, hey, it's all
just energy.
Of course some foods are morenutritious than others.
(11:51):
Some foods are going to maybesatiate us more than others, but
in the end it's all a bit of abalance.
I think that's what really canlead to a very healthy
relationship with food.
So I think just being toorestrictive when it comes to
what we're eating is number one.
The other misconception when itcomes to dieting is often that
we have to be too restrictive inthe sense of how much we can
(12:12):
eat.
So, especially as women, wetend to be really good at that
just following like a 1200 orwhatever calorie diet for some
time until we then binge becauseof course it's not sustainable
or like we think we.
It's almost like punishingyourself for a little bit,
especially at this time of theyear, you know, as we're
recording this, where it's thesecond week of January, so maybe
(12:36):
people have a little bit ofguilt from the holidays, so they
think, oh, the less I eat, thebetter, the more exercise, the
better.
And both of these things I havehad to learn the hard way that
that is not true, because often,if we under-eat and
over-exercise, especially atsome point, our body is just
going to say nope, no more.
We might, you know, break downin one way, shape or form.
(12:59):
If this is adrenal fatigue orwhatever you want to label it,
or if it's just simply your bodynot releasing weight anymore
because it's learning to be sostubborn, it's like nope, you're
not treating me well, I'mholding on to that lower body
fat for my life because it's mymain job to keep you surviving.
So I think that that would bethe second point, in the sense
(13:21):
of simply being too restrictivewhen it comes to the amount of
calories.
And then probably the third onewould be that whole all or
nothing thinking in the sense ofoh, I'm just going to be really
, really strict for five daysand then I'm going to, you know,
let loose completely over theweekend, or even be really,
(13:41):
really strict for six, eightweeks, and then I'm just going
to ditch everything for thattrip that I'm doing in Cancun or
whatever.
So I think that honestly and ofcourse that doesn't just apply
to nutrition, but everythingelse also Moderation is the
hardest thing for us humans.
Like it's so much easier tocompartmentalize and just say,
(14:03):
like I'm on my plan, I'm off myplan, I'm allowed this, I'm not
allowed that.
But at the end, in my opinion,true contentment and happiness
and also best successes aregoing to happen with moderation
and over time.
Like not beating yourself upfor a little quote-unquote
slip-up, which is not even aslip-up, but you know, you just
(14:25):
eat a little bit more than youhad planned, potentially, but at
the same time, on the otherside, not trying to be perfect
and just saying you know, I'mjust going to do something that
feels manageable in terms of thedeficit, in terms of the
healthy foods that I want, butstill including maybe a glass of
wine here or there or whateveryour pleasure is, and just
(14:46):
focusing on that moderationpiece rather than thinking on
and off.
I think those would be thethree biggest points I'd name.
Dai Manuel (14:55):
Those are great.
Thank you for expanding on thatbecause you reminded me of
there was some really negativePR back in the day on a show
called the Biggest Loser and inits heyday it was around the
10th or 11th season.
There was one lady that won andit was ridiculous the amount of
weight that she released, butalso mass muscle loss.
(15:16):
And it was crazy.
Restrictive calories right,they were doing like 800
calories a day but on top ofthat, training three hours a day
.
It's just extreme and theamount of duress they put on
those people, to the point thatthere was this guy I don't know
if it was LA Times, it's one ofthe bigger publications in the
States.
They did a sort of an exposewhere they went back and talked
(15:37):
to all the past contestants.
There's like, not a single onethat hasn't put the weight back
oh, exactly.
Or something critical not asingle one that hasn't put the
weight back, oh, exactly, yeah.
Or something critical like andthey're at the point now where a
lot of them have metabolicsyndrome.
You know, like this, this issuewhere the metabolism has become
so retarded that it's it's,it's literally slow, it's like
moving, like molasses.
So, uh, this extreme dietingespecially, and this constant,
(15:59):
you know, going to these twopoints, like anything, it's like
do you experience extremely hotweather and then experience
extremely cold weather?
And you're going this majorcontrast, and not in a
controlled way, right,controlled fashion, but just
ongoing.
I mean, our bodies never dowell in extremes, you know.
They just don't.
And so why should dieting beany different?
You know A hundred percent.
Lisa Franz (16:19):
I'd like to add something in here as well, which
I think is also aligned withmany of the things that you
usually speak about.
Dai Manuel (16:26):
But because this is such an extreme thing and also
because it's a short time frame,so I mean they lose I don't
know what five, six, ten poundsa week or whatever crazy number,
or sometimes the first week'slike 40, 50 pound loss, which is
a lot of water, of course, butregardless, it's ridiculous.
Lisa Franz (16:43):
Not a healthy amount in any case, um, but I think
the issue, the other issue,aside from the physical point,
is that you're not giving yourmind and your personality the
chance to catch up.
So, like your, your identity isnot going to change because of
that.
And it's the same.
I mean, we hear this and over.
It's like when people win thelottery many of them, you know
(17:06):
later on, are in debt or theyare not able to maintain that
wealth.
And this is a similar thing.
When it comes to that extremesituation, of course, they're
even also pulled out of theirnatural environment.
They're not with their familiesand not with their friends that
encourage them to drink,they're not in their stressful
work environment.
So then, naturally, when theygo back to all of that, it's
(17:27):
like, okay, who am I in this?
Now, I don't know, I'm justgoing to go and step back into
those old natural patterns thatI've had.
But if you approach it muchmore moderately, with much more
grace and kindness towardsyourself, and you're just like
I'm just going to focus on, youknow, changing those little bits
here and there, you're going togive your mind, your mentality,
(17:48):
the chance to catch up with allthe changes that are happening,
so that, over time, you'reactually transforming your
identity as well, which thenallows you to maintain your
success well said, very wellsaid.
Dai Manuel (18:03):
I was like spot on, because you're absolutely right,
and I mean, in those extremesituations they're completely in
a different environment, butalso, um, a lot of the things
are done for them, right and Imean, of course, if you have
that kind of wealth where youjust pay everybody to do
everything for you, with that,with the exception, no one can
work out for you, uh, but youknow, if they did everything
else, I mean that's awesome, youknow it's, I mean I think it's
good for you.
But are you really learning?
(18:24):
They did everything else.
I mean that's awesome, you knowit's, I mean I think it's good
for you.
But are you really learning?
Are you growing as a humanbeing and, you know, gaining
that extra knowledge to be ableto sustain it on your own when
those support systems aren'tthere?
And I think that's such a validpoint and and something that we
need to consider, you know.
So that self-education piece isa big deal long-term and, to be
(18:45):
fair, I understand thefrustration.
There's a lot of misinformationand we see contradictory
comments all the time.
I mean, netflix has a newdocumentary right now and the
same people that did that one.
I mean there's an underlyingbias as well.
They compare the veganism, butyou know, of course they've got
Stanford.
They put Stanford on it to makeit look more official, but it's
(19:05):
the same people that reallyhave an agenda around veganism
you know.
Lisa Franz (19:13):
And oh yeah, don't get me started on the Netflix
documentaries Honestly make mewant to pull my hair out.
Well, I appreciate.
Dai Manuel (19:17):
I think it's good what they're doing.
I mean I love that they'redoing the blood work, they're
doing all these pieces to beable to show certain things.
But I mean it's a controlledeight week experiment, right,
we're not talking about eight,10, 20, 30 years of consistency.
And so, again, it's that sortof extreme, because I'm
listening to what you're saying,especially on the flexible
(19:38):
dieting but more importantly,also around that sort of
omnivore approach.
You know it's like gosh, we canconsume and digest so many
different things, but it's alittle bit different for
everybody, how we respond to it.
Um, you know, I, I, I love toask you a question, lisa.
You know, um, cause, you knowyou've got this background in
exercise science.
Obviously you have a.
(19:58):
Uh, you know you really promotehealthy living as well in a big
way, and especially all theknowledge that you share around
nutrition.
Promote healthy living as wellin a big way, and especially all
the knowledge that you sharearound nutrition.
And I guess you know, with thepremise of the two percent
solution, it's all about theselittle habits that we create we
do regularly to create bigchanges over time.
You know what?
What do you believe could havea huge impact on someone's
(20:19):
overall well-being?
Lisa Franz (20:20):
you know, like, what , what do you?
think would be the mostsignificant small change that
people could start with that issuch a tough question, of course
, to ask and because, as yousaid, of course it's a very
dependent on where we're pickingthat person up.
But I would say, if you try toinclude whole food protein so
(20:42):
meaning something that's notprocessed in all of your main
meals, I have no doubt that yourdiet, your body, your mind is
going to be better off later on.
Of course, there's many thingswe can layer on top of that.
Generally, as I was hinting to,you know, 80% whole foods in
(21:03):
general, or not drinking yourcalories.
I think that that's actually abig one too, because also that
includes alcohol, that includessugary coffee, that includes you
know, lots of things like thatsodas and so on.
But I think if you make thatyour goal to include whole food
protein I'm saying whole foodprotein because in my opinion
(21:23):
that would include, and I'msaying whole food protein
because in my opinion that wouldexclude things like hot dogs or
processed meats and thosethings If you instead focus on,
maybe, chicken breasts and eggsand some beef, or if you are
inclined to be plant-based, makeit some tofu granted that is
(21:45):
processed, but still things likethat If you focus on having
that in your main meals, you'regoing to be more satiated,
you're going to eat less of theother crap and you're definitely
doing your body something goodon many, many levels.
Dai Manuel (21:59):
So, oh, thank you for bringing that up, because I
think that, especially as itrelates to nutrition changes I
know that's a big part of ourconversation today that the
protein piece is like often,like the one little piece that
is actually one of the easiestand, to be fair, a lot of us.
I mean, I like eating protein,you know, especially when it
comes to whole foods, whole foodsorts, because I do feel
satiated, I get this nicesustained energy.
(22:22):
I don't get the blood sugarspikes and dips, you know.
So I appreciate that.
Lisa Franz (22:31):
Now I know there is a big question and everyone sort
of thinks, well, how much thereis?
Dai Manuel (22:33):
such a debate around this.
Lisa, I want to hear yourthoughts on that.
All right, so how much protein,especially on a per day basis?
Like what should we be shootingfor?
And, of course, you can givethem a range.
Lisa Franz (22:50):
I think that's even better than a like, a formula we
got to memorize right.
Well, I would say, if you'rereally, if you're pretty, pretty
new to nutrition and you'rejust trying to clean your diet
up a little bit, I would saysomething as simple as in like
if you're a female, somethinglike a palm sized portion of a
protein in terms of you, youknow, chicken or eggs or so
that's a good start for a meal.
Definitely a full handful ortwo palm-sized portions or so.
(23:13):
If you're actually interestedin tracking macros, or you have
been tracking macros or so,overall, I just like to keep
things simple and and thereforeI still say about a gram of goal
body weight so not necessarilyyour current body weight, but
your goal body weight I wouldsay you're definitely on the
(23:34):
safe side with that.
If you can't quite get there andyou want a more specific number
, like something like 0.8 timesgoal body weight, is also fine.
If you really enjoy protein,you can go higher than that.
1.2 grams or so per pound ofgoal body weight or even pound
of current body weight is finetoo.
But I think that that's areally good aim.
(23:57):
Ideally, we want to spread that.
As I was saying, we want tospread that out relatively
evenly throughout the day, justfor those steady blood sugar
levels, and that's really themain one, not even necessarily
in the sense of muscle proteinsynthesis but in my opinion,
more because of the blood sugarlevels.
Dai Manuel (24:16):
Excellent, okay, well, I appreciate that and just
to sort of surmise on that, Ilove that equation that's sort
of 0.8 to 1.2 grams per pound,and I love that you do talk
about the goal weight.
I used to figure out people'slean weight and then recommend
based around that and then, ofcourse, based on their goals
increase or decrease, you know.
Lisa Franz (24:36):
Yes, that's definitely a good recommendation
.
Also, I think people justsometimes have a hard time
knowing what their own lean bodymath is.
Again in the terms of, in termsof simplicity.
I just always like to keepthings simple.
If we think goal body weight,you're on the safe side with
that.
Dai Manuel (24:53):
Yeah, and I love the analogy and or just the
commentary around just usingyour hand for sizing charts,
like in my book I've got a, alittle picture of a chart around
that you know and and uh, like,even including the fat which so
many people I mean it's.
I grew up during the time whenthere was this massive no fat
campaign, you know and, and Imean it really shifted the
(25:14):
worldview on nutrition and itreally screwed a lot of people
up.
If I look at the healthconditions today that are
lifestyle conditions especially,a lot of them stem from poor
nutrition value and it's notlike people are starving.
Lisa Franz (25:28):
People are.
Dai Manuel (25:29):
Actually, it's the full opposite of the spectrum.
It's just the type of caloriesthat they're feeding themselves,
unfortunately, is creating alot of harm, and these lifestyle
issues.
So where I was going with thisis I wanted to get your thoughts
on just nutrition for yourself.
When it comes to sources, ofcourse, I'm going to suggest
(25:51):
that people follow you becauseit's a good, trusted resource.
You're someone that works inthis field, but also you're a
participant.
You're actively doing this.
You walk the talk.
I stress this, I stress this somuch when people are looking for
a coach or a mentor, someone towork with to help them make
sure the people that actuallypractice what they preach.
(26:12):
You know, and I, I know this issomething you're very
passionate.
So I, I love that, you know, I,I absolutely love it because I
work the same way.
And what would you say outsideof, obviously, your own content?
But what's a good, trustedresource for people nowadays?
Like, is there a couple ofwebsites that you rely on or
trust to have good, solidinformation?
Because I'm always.
I know people are alwayswondering, because
(26:33):
self-education is good, but Imean, you go on YouTube and you
start typing in stuff.
You're going to get 20different opinions.
You know it's like what's what,and so I'm just curious about
your thoughts for resources.
Lisa Franz (26:44):
It's like what's what?
And so I'm just curious aboutyour thoughts for resources.
Yeah, that's a great questionand I generally would always say
never, no matter when it comesto your finances or whatever
else, nutrition, never just relyon one resource, like even in
terms of, you know, following me.
I would not recommend thatsomeone just follow this lead.
But, you know, expand yourhorizon and listen to multiple
people and, of course, if youhave their information
(27:16):
overlapping, that's probably agood sign that there you know
that there's some truth to it,potentially, especially if
they're quote unquote evidencebased.
And I do very much like theinformation that Dr Andy Galpin
is putting out, if he is more inthe exercise science space,
putting out if he is more in theexercise science space.
And now, when it comes to likehealth information, I also like
what Dr Peter Attia is puttingout.
That's very much in terms oflongevity, heart health as well.
And then another one would beDr Lee Norton.
(27:38):
He is more in the sense ofdebunking, especially things
like false information out there, but very, very much from an
evidence point of view.
So I would say those three aregood resources for women.
Also, looking at someone likeDr Stacey Sims or Dr Lyon I
forgot her name, gabriel Lyonand they put out great
(28:00):
information also, especially forthe time of perimenopause and
menopause.
So those would be, you know,five people that I'd recommend.
And again, when you listen totheir content, you might find
some things overlapping or justgenerally a common theme, and
that's what I would go and runwith.
Dai Manuel (28:18):
Those are great resources, amazing.
I mean.
I think I follow all the same,you know, so I'm going to make
sure I include those links,thanks, I mean, for people that
are listening.
Those are going to be trustedresources.
But the amount of informationyou're going to get and learn is
sometimes it can be a bitoverwhelming.
So I would say, take it insmall chunks, okay, like I
(28:41):
really encourage people everyday non-negotiable personal
development time.
So if you're setting aside atleast 10 minutes to just feed
your mind.
that's when you go consume someof that content, right, it's a
little, a little bit by day byday, and, um, I, you know I got
to ask you, so you have got thisuh, a philosophy.
Philosophy I've seen you talkabout, where you're talking
(29:01):
about, um, not settling for amediocre life, and I love how
you sort of frame it.
But I know this is going to benew to a lot of individuals that
are listening to you for thefirst time.
So if there's somebody that'sfeeling stuck, you know, and
it's that sort of normalizedfeeling, you know what I mean
Like it's just been so standard.
(29:22):
I mean some people equate it tolike I feel like I'm in a rut,
right, so there's no choices,you're stuck on this path, but
that becomes our normal.
But there's somebody thatyearns for more than the normal
or the tradition or the statusquo of their life, the rut.
What's your piece of advice forthem, or what's your thoughts
for supporting them to startmaking some changes?
Lisa Franz (29:45):
So, first of all, I have 100% been in that exact
same place I thought I have.
You know, I have a nice husband, I have a decent job, I have a
reasonable income and it's allpretty stable.
Why am I unhappy?
Why am I hating going to work,why do I think this marriage is
(30:08):
kind of boring or he's kind ofannoying, etc.
And is it normal?
And then, of course, you hearthings, or you hear people
talking about these things whereit's like, oh, it's normal to
you know, only look forward toFriday night and basically live
Friday night to Sunday, and it'snormal that after a few years
of marriage there's nothingthere anymore and you basically
(30:30):
are happy when the other personleaves the house, et cetera.
And then at some point I startedwith more of this
self-development work, in thesense of really listening to
other people that have gonethrough transformations, of
feeling that way into living anabundant life, into tapping into
their full potential.
Because I just felt like, again, life has to be enjoyed in some
(30:54):
way, shape or form and I cancontribute in so many more ways
than just doing what I was doing.
And that led me to, yeah,really also scheduling more time
for myself, as you were sayingin terms of going inside and
figuring out what do I actuallywant.
I think that's where it shouldstart, or where it needs to
start, like, what are yourvalues and what do you actually
(31:17):
want?
Because, in my opinion, thereason why many people never or
don't live the life of theirdreams is because they don't
define what their dream truly is.
They just have that feelingwithin them where they're like
oh okay, you know this is notquite right, I'm not enjoying
this, but I don't really knowwhat else I would want, kind of
thing.
(31:37):
So once you get super clear onwhat you actually want, it
becomes easier to backtrack thatand just be like okay, what do
I need to do in order to do that?
And for me, it was things likequitting my job, it was things
like moving away and, just, youknow, having that freedom there.
And so, yeah, I think that mynumber one advice would be don't
(32:01):
let anyone tell you that thatis what your life is supposed to
look like, just becauseeveryone around you is unhappy.
Don't settle.
You have so much more potentialbecause if you have that
feeling within you, you have thepotential.
Otherwise you wouldn't bequestioning that.
That's simply the answer.
And number two get clear on whatyou actually want and some of
those answers you're going tofind along the way.
(32:24):
It's not like suddenly on dayone, where you sit down for five
minutes and go within you havelike, oh okay, here are the 10
points that I want to achieve bythe end of my life.
It's much more, you know,transformative, and over the
course of time it's going toreshape.
But still figuring out thosefirst few steps, even if it's
scary, do it.
It's so worth it.
It's so so worth it.
Dai Manuel (32:46):
That I agree.
I agree Because when we feelclear, we feel confident.
We feel confident we take moreaction.
You know it's, it's, it'samazing how that works.
And and so that clarity ofgetting to the nut of well, what
do I really want?
And what you said about, youknow, living the life that you
(33:06):
want, not the life that othersexpect of you.
It's actually one of the topfive regrets of the dying, you
know.
So it's like let's learn frompeople that say that at end of
life.
It's like why should we, youknow, feel the same way at end
of life?
They're telling us, they'regiving us the clues to be
successful with this right.
But it takes work to get to thatclarity and I think that's the
hard part, right.
(33:26):
It's just sustaining thatenergy to keep moving forward,
which is why I think you and Iboth agree on this.
You got to get your house rightfirst, and what I mean by that
is you got to get yourself in agood place before you can really
start thinking about some ofthe bigger picture ideas like
are you healthy?
You know how are the quality ofrelationships?
How's your sleep every night?
You know how much water youdrink a day like basic, but it's
(33:50):
the basics that create thefoundation, you know, and if
you're not doing basics right orvery well, I mean come on, you
can't have these hugeexpectations for yourself or get
disappointed with yourself ifyou don't see things progressing
the way you want.
And I like to let people knowthat, because give yourself some
grace, Be a bit more flexiblewith yourself, right?
Lisa Franz (34:22):
do the, if you don't do the right things, and I
would add to that, if you don'tdo them consistently, what I
have seen, not just when itcomes to nutrition, but
literally everything across life.
Moderation is not just one ofthe words that I really like, I
also love the word consistency.
So I think you know, with thatclarity thing, with that going
within, I would recommend doingtwo, three minutes per day,
every single day, rather thanevery now and then doing 20
(34:46):
minutes or half an hour.
It's going to take you muchfurther.
It's going to impact yourday-to-day living much more.
The other thing I was going toadd, because you mentioned the
quality of relationships beclear that it's going to be
normal that through thattransformation, breaking out of
that quote-unquote normal life,you're going to lose people, and
that's going to be A requiredfor it and B just a part of it,
(35:10):
and that's okay.
Some people are just meant to bein your life for a short amount
of time or a certain amount oftime.
But you can't expect and I'msure we've all heard that, but
you can't expect to see changeor feel change if you're not
actually making any changes tothe things that matter the most,
which is your environment andthe people that you live with.
And the third thing I was goingto add is that truly, as you
(35:31):
mentioned, we sometimes need togive ourselves that true
permission to break out of thatnorm.
Because I just felt, you know,a little bit guilty, even
subconsciously, and it took me awhile to uncover that, but just
thinking why should I deserveto live that life of my dream
when so many other people don't,when the majority of people is,
you know, overweight, unhappy,whatever, like what entitled me
(35:55):
to do that?
But the truth is we all havethat permission.
We just need to give it toourselves and most people, again
, they just settle for,unfortunately, the footsteps
that are laid out in front ofthem, instead of creating their
own path.
Dai Manuel (36:10):
Yes, and also, you know, back to the relationship
piece which you were saying,because I know this is what you
were alluding to is, as youchange that sphere, that tight
first circle, that tight firstcircle, because most, most
people and I would say, likethis is more evident than it
isn't evident is the people youspend the most amount of time
with you tend to be very muchlike them, okay, or them like
(36:31):
you.
And so if you're hanging arounda bunch of people with
unhealthy habits and negativethought patterns and they like
just the normal, but they liketo complain about the normal,
you know what I mean.
It's like, yeah, I live in it,but I, but they like to complain
about the normal.
You know what I mean.
It's like yeah, I live in it,but I'm just going to complain
about it all day, but I'm notgoing to do anything to change
it.
Lisa Franz (36:47):
I just like to complain about it.
Dai Manuel (36:49):
You know it's.
You know you have to be able tobreak through that cycle if you
expect to see the change.
And I think that's just such aan important point.
And and I know there's alwayspeople on the line Well, this is
my family.
Yeah, it's tough, but don'tworry.
Unconditional love is good.
Okay, they're still going tolove you, you're going to love
them, but you might have toagree to disagree you know, and
(37:10):
and uh, and I know that's thehardest one, right, and, as you
mentioned, like even thosesignificant relationships, I see
this a lot with partners, causeI and uh, I always try to
encourage you know I'll get aspouse to come to me and then
you know their spouse, theirpartner, life partner, may not
be as supportive or not beingwilling to make the changes, and
then as soon as you see oneperson make the changes, it's
(37:31):
like these two ships goingdifferent directions and we grow
apart and that can be really.
Lisa Franz (37:36):
I'm sure you see this a lot right, I see that a
lot in nutrition, but, of course, in any other transformation in
life, and I would say thatoften the first instinct usually
subconsciously of the otherperson that is not changing, is
to try and pull you down totheir love back.
The amortization Exactly, it'slike you've decided to go on a
(37:57):
diet.
Next day your partner bringshome a pizza and your favorite
treat, type of thing.
But I would say number onecommunication around that is
going to be, of course, superhelpful.
If you say like hey, I want toimprove my health, this has
nothing to do with you.
You know I don't expect you tomake the same health choices.
You can still have this andthat.
(38:18):
Maybe it would be great if youdon't hold the pizza under my
nose while you're eating it,because it does smell good, but
you know I don't expect you tomake the same cuts.
Number one, but, moreimportantly, telling them also
that you still love them and ithas nothing to do with them.
I think often, them trying topull us back down is their
(38:39):
subconscious fear of losing us,because, of course, if you
change, then they're afraid thatthey're no longer good enough.
So it doesn't have to be,though, that you fully grow
apart, because eventually, maybeit takes your partner longer,
but maybe they go on their ownjourney and maybe you can evolve
.
You know, parallel somewhat notnecessarily together, but
(39:01):
parallel as long as you're stilllike showing each other the
love and respect that youdeserve.
And in other ways, of course,they do need to realize that
you're going to change.
I think most of the time whenpeople tell us, oh, you've
changed, it has this negativeconnotation of like, oh, you
know, you're no longer theperson that I thought you were
(39:23):
of.
Like, you know, you're nolonger the person that I thought
you were.
But we need to reframe.
That in our mind is actuallysomething good, especially if
you're someone who is strivingfor self-development and
self-improvement.
There's nothing nicer thanhearing you've changed.
In my opinion, it really meansyou're doing something right.
You're no longer the personthat you were two years ago,
that you were five years ago,etc.
So so yeah, I guess my mainpoint here would be open
(39:43):
communication with the partnerand just realizing if they're
trying to pull you down, they'rejust afraid of losing you.
So maybe just reassuring themon a regular basis that you're
not running away from them,you're just wanting to get the
most out of you know who you are.
Dai Manuel (40:00):
Great points, you know who you are.
Great points and uh, I, I.
It's interesting.
You sort of uh reminded me.
I've seen this happen in thepast, where one person wants to
make a change and they go totheir partners and it's kind of
weird.
Right, they want to share that,they're excited about wanting
to make this change, but it'slike they're seeking permission
(40:22):
to do it.
And you know it's reframing that.
It's like you never want to goto your partner and ask for
permission to make animprovement in what's going to
be better for your both yourlives, your happiness, quality
of life Like it's not a matterof permission, it's a, it's a
yeah, but it is a matter ofsupport.
And and I think it's importantwhen couples start to have these
(40:45):
conversations and one persongets vulnerable and expresses
their desire to make a change,is that they're in doing that.
They're actually seeking forsupport.
They want their partner supportto help them navigate that, to
support them through thosechanges and and but.
But it's interesting because alot of relationship dynamics
make us feel like we need to askfor permission to do it, and,
and so I always invite people tothink about that.
(41:05):
When you are having those kindsof vulnerable interactions, it's
like, are you thinking, evenyourself as a person asking are
you looking for someone'spermission to do it?
Because it shouldn't matter?
You know it's your lightpartner.
They want you to be happy.
Okay, at the end of the day, atleast that's what we say when
we make those little promises toeach other.
You know the outfit of thosevows, um, and so it's a matter
(41:26):
of trying to stay that course.
I think you know you speak sowell to this, so I appreciate
you sharing your thoughts onthat today, lisa, and uh gosh, I
can't, I can't believe howquickly time flies and you know
I'm going to throw in a couplemore questions, but I know
they're going to have to wrap itup, you know.
But but don't worry everyone,if you've loved this
conversation with Lisa and youwant to see her back because I
think I, you know, I really wantto have her back I mean, we,
(41:48):
you know, tip the iceberg stuffhere Make sure you leave some
comments, shoot us a note, tellus how much you liked the
episode and I'll be sure to gether back if she's willing to
come back she's willing to comeback, my pleasure.
Lisa Franz (42:00):
Okay, you heard it there.
You heard it there, okay.
Dai Manuel (42:02):
So, uh, I should have checked with her first, but
, uh, good, good, I don't haveto edit that out.
So, um, um, okay, um, let'stalk about, I guess I know I
don't know what's the best wayto put this.
All right, let's just say,right now, there's a lot of
myths in nutrition, okay, andfitness, like there's a ton, no
(42:25):
pain, no gain, like there's someold cliches, but those were at
one point believed to be trueand that was the way.
And you know, is there a couplenutrition or fitness myths that
you would love to debunk todayor at least share with our
audience?
Fitness myths that you wouldlove to debunk today or at least
share with our audience, youknow.
So maybe tell them, reframesome of those underlying beliefs
(42:45):
that they may not be aware thatis actually just a myth yeah, I
guess the first one still goesback to that.
Lisa Franz (42:52):
Uh, the point that I was making earlier in terms of
my recommendation, and that iswith regards to protein I think
there wasn't still is a commonmisconception that it's going to
affect your kidneys negatively,even at the level of, you know,
about a gram per pound of bodyweight or whole body weight, and
there's literally no evidence,or, on the contrary, there is a
(43:14):
lot of evidence that this is nottrue and that unless you have a
pre-existing kidney condition,it is absolutely safe and all
the other health benefits,especially that helps you attain
healthy body fat levels and,you know, a proper muscle mass,
etc.
They're going to way outweighanything that could potentially
(43:37):
have anything to do with yourkidneys.
So that would be the first onehave anything to do with your
kidneys.
So that would be the first one.
And then, more broadly speakingand this is just more going
towards your female audienceprobably is that strength
training doesn't make you bulky.
It does not make you bulkyunless you're like, specifically
aiming to get really big oryou're trying to become a
(43:58):
bodybuilder or whatever.
You're training that way andpotentially helping out with
some illegal substances, and youknow most people, or most women
that try to put on muscle mass.
They would probably be happy ifthat was the case.
But I have been strengthtraining for about 10 years now
and I don't believe that I'mbulky.
I'm probably more muscly thanmost women are, but in general I
(44:22):
would not consider myself bulky, and so I can only again, also
from that perspective, encourageyou to engage in strength
training, because the benefitsare way going to outweigh
anything where you're like, ohmy gosh, I'm going to get big
because of that, and me and Leeand whatever have a dark, deeper
voice and grow some facial hair.
Dai Manuel (44:40):
This is not going to be the case thank you for
sharing that, because it's true,it's like crazy.
Uh I I still run up againstthat.
When I first started havingconversations with some of my
female clients, you know is thatthere's always that concern oh
I can't do too much weight, soI'll get big, and I'm like it
takes a lot of work, to putmuscle on A lot of work, but it
(45:04):
is a sign of health andresiliency.
I mean, we see this as people.
Age and decrepitude issomething we're all fighting
against, especially when itcomes to health spans.
And as soon as you start losingmuscle mass as you age not a
good sign your metabolism slowsdown, your energy slows down,
your resiliency to illness slowsdown, Like it's just.
It's a slippery slope.
(45:25):
So strength training iscritical for quality of life
long-term, especially as we getolder.
So thank you, Lisa, for sharingthat and busting that myth
again.
Um I I'd like to have one morequestion with you today, because
obviously we're going to haveto have you back to talk more.
But if you could leave ourlisteners with one message to
(45:47):
carry with them away fromtoday's conversation, what would
you like to leave them with?
Lisa Franz (45:54):
I would.
Instead of making it a sentence, I'm going to give you the
three words to focus on.
So number one was moderation.
That I spoke about.
When you think of anything,think of okay, how can I just be
more moderate with that?
And number two would beconsistency how can I be
(46:15):
consistent with what I'm doing,whether that's my strength
training, whether it's my goingwithin period, whether it's my
protein intake, my food quality?
And then the third one would beclarity, and focus on what you
actually want.
So what you want in life, butalso what you want your days to
look like, what you want yourrelationships to look like, who
(46:37):
you want to be just clarity ingeneral.
Dai Manuel (46:42):
You're awesome, thank you.
Lisa Franz (46:45):
Well, thank you for having me on.
It's been a pleasure,absolutely.
Dai Manuel (46:49):
Oh well, thank you Honestly.
It's been an honor to host you.
I know we've been playing tagfor months, quite literally, and
to try to get the right timezone lined up, get the
technology working, becausewhere are you calling from today
?
We didn't even talk about that.
Lisa Franz (47:03):
I'm in Colombia, in Bogota, in the capital of
Colombia, at the moment, so I'm,as you were saying, nomading
around, but this is my currentbase.
Dai Manuel (47:11):
Ah, rub it in.
Well, that's wonderful and, asmentioned, connecting with Lease
Online is very simple.
Lisa Franz (47:32):
I'm not going to speak for you.
But if people were going toconnect with one social channel
to really start to get to knowyou, learn from you, connect
with you, what would be the bestplatform for them to do that?
Instagram is definitely whereI'm most active, so nutrition,
coaching and life on there.
We do have a website, facebookgroup et cetera, but I would
direct them towards Instagram.
Dai Manuel (47:42):
Great and, don't worry, all those links to all of
Lisa's assets will be in theshow notes.
Please, if you liked today'sepisode, let Lisa know.
Let her know, go to her profile, send her a DM and say thank
you Because, honestly, it'sguests like her that help all of
us.
They come on these shows.
They give their wisdom bombs,their advice, their love, their
(48:05):
support, really because it'spart of their life missions is
to help people.
Okay, like Lisa told you, she'sbeen on the other side of the
fence.
She's now on the other one andshe's looking at everybody
that's on the other side of thefence wanting to help them get
over.
So I respect you greatly.
Thank you for coming on theshow again today, lisa, and I
can't wait to have you back.
Lisa Franz (48:26):
Same here.
Thank you for having me.
It's been a pleasure.
Dai Manuel (48:32):
Wow, what a ride we had today with Lisa.
Her journey and insights are atestament to the power of
embracing change and steppinginto a life of freedom as well
as fulfillment.
Lisa reminds us that breakingfree from old patterns and
daring to live differently isn'tjust possible.
It's the pathway to trulythriving.
Her story is a beacon of anyonefeeling stuck in a rut, showing
(48:55):
us that with the right mindsetand a pinch of courage, we can
transform our lives.
For those of you inspired byLisa's journey and eager to take
your first steps towards a moreliberated life, be sure to
follow her journey on Instagramas well.
Let Lisa guide you through thetwists and turns of transforming
not just how you eat, but howyou live.
(49:16):
Share this episode with someonewho needs to hear this message.
Leave us a review if you lovetoday's convo, and don't forget
to subscribe for more inspiringstories like Lisa's.
Here's to making those smallchanges that lead to big
transformations.
Keep pushing the boundaries,one 2% shift at a time.
See you in the next episode.
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