Nutrition & Life

Welcome to a new episode of the Nutrition and Life podcast! Today, our host, Lisa, is joined by Maddie Hawley, a registered dietitian, personal trainer, and coach, who’s passionate about helping women find balance, food freedom, and confidence through an integrative approach to wellness.
In this episode, Maddie opens up about her own journey from burnout in the corporate world to building her own coaching business, and shares practical tools for achieving client consistency, embracing the "gray area," and getting results that last. Lisa and Maddie dig deep into how to avoid the all-or-nothing mentality with nutrition, why “perfect” tracking isn’t always the answer, the importance of periodizing your nutrition, and ways to foster true flexibility in your health journey.
If you’re tired of rigid dieting, want to understand reverse dieting, or are searching for habits that actually fit your real life, you don’t want to miss this power-packed conversation!
Timestamp Overview:
00:00 - Introduction & Maddie’s Story
02:21 - Pivoting to Dietetics & Launching an Online Business
02:54 - Common Macro Tracking Challenges
03:23 - Building Healthy Relationships with Food & Tracking
05:04 - Learning to Live in the Gray Area
06:06 - Tracking as an Educational Tool
07:24 - Pitfalls of “Tracking Didn’t Work”
08:28 - Why Eating Out and Special Occasions Matter Most
09:50 - Food Logs: Learning from High Calorie Days
10:30 - Adjusting Meals for Social Events
11:29 - Why Consistency Beats Perfection
13:42 - Nutrition Periodization & Setting Realistic Targets
14:16 - What Is a Reverse Diet?
16:20 - Reverse Dieting: Mindset Challenges & Missteps
17:18 - Why Intuitive Eating Can Backfire Post-Diet
18:15 - Feeling “Fluffy”: Overtraining, Inflammation, and Plateaus
19:06 - The “Five Dials” Approach to Wellness
21:07 - Impact of Sleep, Stress, and Food Quality
24:09 - Processed Foods and Calorie Accuracy
25:40 - Maddie’s Recommended Training Routine
27:23 - Cardio vs. Strength Training Mistakes
28:17 - Overtraining and Hormones in Perimenopause
29:31 - Integrating Training, Nutrition, Sleep, Stress, Mindfulness
30:38 - Mindfulness Practices That Work
32:31 - Mindfulness in Action: Breaking Food Patterns
34:57 - Downregulating Stress After Workouts
36:05 - Maddie’s Own Fitness Routine
37:27 - Walking, Post-Meal Movement, and Blood Sugar
38:46 - Connect with Maddie & Episode Wrap Up
Connect with Maddie:
Instagram: @maddiehawley Website: www.maddiehawleycoaching.com
Connect, Share & Subscribe: Want more expert guests and practical tools for nutrition and life? Subscribe to the podcast, follow us on Instagram @nutritioncoachingandlife, or check out the website at https://nutritioncoachingandlife.com. Share your favorite takeaway from this episode and tag us!

Welcome to another empowering episode of the Nutrition and Life podcast! In today’s conversation, Lisa is joined by Dr. Carrie Jones, a renowned women’s health expert whose passion for hormones, menopause, and holistic wellbeing has helped demystify some of the most misunderstood aspects of female health.
Dr. Jones shares her inspiring journey into women’s health, cuts through misinformation around menopause and hormones, and brings powerful clarity to topics such as estrogen detoxification, protein myths, cortisol management, sleep issues, and the real role of testosterone therapy for women. With her signature warmth and clinical expertise, Dr. Jones offers both deep science and actionable strategies for women seeking to thrive throughout the menopause transition and beyond.
Timestamp Overview:
[00:00] - Intro & Dr. Jones’ journey into women’s health
[00:57] - Hormone therapy myths & influence of mentors
[02:14] - Estrogen detox: what it means and why it matters
[03:07] - Good vs. bad detox pathways & cancer risk
[04:04] - Symptoms when detoxification backs up
[04:48] - Impact of diet, lifestyle, and alcohol on estrogen metabolism
[05:40] - Menopause, breast cancer fears, and starting hormones
[07:10] - The complicated link between estrogen and breast cancer
[07:41] - Juice cleanses, “detox teas,” and what really works
[09:15] - Protein needs: myths, individual differences, and muscle maintenance
[12:12] - Incremental protein changes and benefits
[13:58] - Is high protein harmful for longevity?
[15:11] - Stress, cortisol, and progesterone: why “rest & digest” matters [
17:30] - Micro-habits for real stress relief
[20:28] - The productivity badge and its hidden cost
[20:37] - Troubleshooting sleep: hormones and blood sugar
[22:09] - The Chinese body clock & night-time wakeups
[24:35] - The necessity (and difficulty) of true quiet time
[26:02] - 11-minute “reset” practice for busy lives
[28:44] - Testosterone in women: myths, benefits, and risks
[34:10] - Custom hormone plans and side effect management
[35:41] - Labs women need for full-body health
[37:50] - Invisible risks: why you need annual lab checks
[38:54] - Where to find Dr. Jones & her top free resources

Connect with Dr. Carrie Jones:
nstagram: @dr.carriejones
YouTube: @drcarriejones
Website & Resources: https://drcarriejones.com
Connect, Share & Subscribe: Want more hormone wisdom and actionable conversations? Subscribe to the podcast and follow us on social for new episodes, expert guests, and Lisa’s updates. Share your favorite insight from today’s show and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com!

Welcome to an enlightening episode of the Nutrition and Life podcast! Today, host Lisa Franz. sits down with the inspiring founder of ISALT (Institute for Success and Leadership Training) Stae Hall to unpack the power of emotional intelligence, soft skills, and feminine strengths in leadership and everyday life.
Stae shares a candid journey from feeling out of place in male-dominated corporate environments to building an institute dedicated to executive coaching, workforce readiness, and personal growth. You’ll discover practical strategies for empathy, boundaries, conflict resolution, active listening, embracing femininity, overcoming negative self-talk, and letting go of perfectionist control—in work, family, and beyond.
Whether you’re a professional striving for career advancement or simply seeking to communicate better and feel more empowered, this episode is packed with actionable wisdom, real-life anecdotes, and encouragement.
Timestamp Overview:
[00:00] - Welcome & Episode Introduction
[00:23] - The ISALT Mission: Success, Leadership & Bridging the Soft Skills Gap
[01:34] - Discovering Emotional Intelligence and Certification Journey
[03:05] - Defining Soft Skills: Communication, Collaboration, and Empathy
[04:07] - Coaching Go-Getters: Learning to Work With a Team
[04:17] - Empathy as Foundation for All Soft Skills
[05:14] - “Care but Don’t Carry”: Boundaries for Coaches & Empaths
[06:00] - Cautious Empathy & Healthy Limits in Corporate Life
[08:25] - What Healthy Boundaries Really Are—and Aren’t
[09:07] - Keeping Your Own Boundaries and Acting With Empathy
[10:25] - Healthy Conflict Resolution: The Power of Pausing and Processing
[12:28] - “No Filter” Isn’t Always Best: Why Pause Matters
[13:46] - Breathwork, Silence & Handling Different Communication Styles
[15:46] - Active Listening: How to Actually Listen and Be Heard
[18:08] - Judgement vs. Empathy: The Simple Test
[19:38] - Coaching Negative Self-Talk, Mirror Work & Affirmations
[21:32] - Speaking Kindly to Yourself: “Would You Say That to a Friend?”
[22:52] - Embracing Feminine Strengths in Leadership and Life
[24:05] - The Power of Nurturing and Genuine Care
[25:35] - Cycle Syncing and Honoring Your Energy at Work
[28:34] - Letting Go of Control: From “Doing it All” to Good Enough
[29:06] - Real-Life Letting Go: Learning Not to Sweat the Small Stuff
[32:08] - When High Standards Become Criticism—Finding Balance
[33:36] - About ISALT: Who They Serve, What They Offer
[35:57] - Online & In-Person Coaching: Expanding for 2024
[36:31] - ISALT’s Exciting Launch in Virginia & The Road Ahead
[37:31] - Closing Thoughts & Links for More Information

Connect with Stae Hall:
Instagram: @isalt4u
\Website: https://isalt4u.com/
Connect, Share & Subscribe: Love this episode? Subscribe to the Nutrition and Life Podcast and stay tuned for more powerful conversations, expert insights, and life coaching wisdom. Share your favorite takeaways and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

Welcome to another transformative episode of the Nutrition and Life Podcast! Today, host Lisa Franz sits down with Deandrea Martin, an active-duty service member, manifestation coach, and powerhouse in the mind-body transformation space. Deandrea Martin opens up about her journey from unfulfilled college grad to mentor, her obsession with personal development, and the specific frameworks she uses to help clients master subconscious reprogramming and build their dream life.
This episode will leave you rethinking the stories you hold onto, the power of reframing adversity, and the true relationship between systems, discipline, and self-love. If you’re ready to step into your “highest timeline,” rewire limiting beliefs, and draw inspiration for both health and personal abundance, you’ll find a wealth of practical wisdom here.
Timestamp Overview:
00:00 – Welcome & Introduction to Manifestation Coaching
00:41 – Deandrea Martin: Background, Purpose, and Personal Journey
02:01 – Discovering Personal Development & The Role of Fitness in Mindset
03:57 – Identifying Limiting Patterns: Reframing and Overcoming Victim Mentality
06:06 – Growth Opportunities: Lessons from Adversity in Nutrition and Life
07:28 – Sourcing Inner Power: Why Clarity on Your Desires is Essential
08:35 – The “To Be” List & Building Identity Through Systems
09:36 – The Importance of Action: Why Affirmations Alone Aren’t Enough
10:36 – Discipline as the Highest Form of Self-Love
14:45 – Embodiment, Self-Respect, and Attracting What You Seek
17:14 – Parenting, Example-Setting, and Generational Health
19:40 – Conflicting Desires & The Trade-Offs of Transformation
22:24 – The Realities Behind Taking Action & The Perils of Waiting
25:10 – Money Mindset, Abundance vs. Scarcity, and Manifesting Wealth
29:33 – Letting Go of Control & Trusting the Process
32:34 – Overcoming the Urge for Instant Gratification & Appreciating the Journey
35:34 – The My Highest Timeline Program: Core Methods & Community
36:39 – The Most Common Limiting Beliefs: Self-Worth, Confidence, and Fear
38:09 – Getting to the Truth: Asking the Right Questions
40:20 – Final Takeaways: Your Dream Life is Built from Within
41:16 – Connect with Deandrea Martin & Episode Close
Connect with Deandrea Martin:
Instagram: @dreaa_6
TikTok: @_bigspeaker
Connect, Share & Subscribe: Craving more mind-body strategies and inspiring stories? Subscribe to the podcast and follow us on social for more motivational guests, practical tips, and a behind-the-scenes look at Lisa’s latest work. Share your favorite insights from this episode and tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more.
Ready to rewrite your story? Let this episode guide you to your highest timeline!

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Tarah Timothee, a dynamic fitness studio owner and midlife wellness advocate whose transparent, down-to-earth approach to fitness, mindset, and hormone management has empowered countless women to build healthier, stronger lives through every stage of midlife.
Tarah Timothee gets candid about transitioning from a corporate career in fashion to running a thriving women-focused fitness studio (and surviving COVID!), shares how she learned the importance of mindset shifts over just “doing more cardio,” and explains why functional strength, self-advocacy, and hormonal health are crucial for real transformation. You’ll also hear practical tips for building sustainable exercise habits, the truth about hormone therapy and menopause, how to handle setbacks, and her firsthand experience with creatine and Hyrox competitions at 51!
Tune in for practical strategies, relatable anecdotes, and a whole lot of fun and encouragement for every listener seeking real change!
Timestamp Overview:
[00:00] - Introduction & Episode Goals
[00:23] - Tarah Timothee’s Inspiration & Journey into Fitness
[01:00] - Launching Revolve Fitness & Navigating COVID
[01:53] - From Retail Management to Passion in Fitness
[03:52] - The Real Key to Client Transformation: Mindset
[05:24] - Why You Can’t Want Change More Than Your Client
[06:14] - Cardio vs. Strength: Breaking Old Fitness Beliefs
[07:02] - Building a Training Split for Real Life
[09:17] - Must-Have Exercises: Squats, Deadlifts, Rows, Push-ups
[11:27] - Working Around Injury: Modifications & TRX
[13:39] - Menopause, Hormones & the Weight Gain Struggle
[15:25] - The Importance of Lab Work & Medical Advocacy
[16:51] - Doctor Limitations & New Hormone Science
[19:13] - Knowing Your Body: Baseline Labs & Fluctuations
[21:16] - Hormone Replacement Therapy: Fears & Facts
[22:13] - Tarah Timothee’s Personal HRT Journey
[25:42] - Nutrition Essentials: Protein, Fiber, and Alcohol
[28:18] - The Impact of Ditching Alcohol
[31:18] - Supplements for Menopause: Creatine & Beyond
[33:34] - Hyrox Races: What They Are & Why Try One
[38:14] - Balancing Endurance & Strength for Longevity
[39:53] - Where to Find Tarah Timothee & Studio Info
Connect with Tarah Timothee:
Instagram: @tarahtimothee
Website: https://www.revolvecoralsprings.com/
Connect, Share & Subscribe: Want more fitness wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/