Nutrition & Life

• #243: Hunger Management and Body Composition Insights with Noelle Shannahan

  Welcome back to another episode of the Lisa podcast! This week, we have an inspiring conversation with Noelle Shannahan—competitive wellness athlete, coach, and science enthusiast—hosted by Lisa Franz. Noelle opens up about her athletic journey from dance to powerlifting to physique competition, sharing refreshingly honest insights into body image, strength, and the challenges of nutrition and training for women in sport.Join us as we bridge the gap between research and real-life coaching, dive deep into the nuances of the wellness category, and offer practical strategies for hunger management, nutritional periodization, and building a resilient mindset. Whether you're an aspiring competitor, an experienced lifter, or simply on a journey toward better health, this episode delivers golden nuggets you can start applying today.So grab your headphones, get comfy, and let’s embark on a science-meets-experience deep-dive into physique sport, food relationships, and strength!Timestamp Overview:[00:00] – Introduction: Meet Noelle Shannahan & today’s agenda[01:23] – Noelle’s journey: From dance & body image struggles to powerlifting & bodybuilding[05:13] – What is the Wellness category? Physique standards & lower body development[07:03] – Wellness training splits: Why Noelle trains glutes & legs four days a week[09:43] – Coaching herself: Pros, cons, and the reality for seasoned athletes[11:58] – Competition plans, setbacks, and prepping for the stage[13:21] – How to manage hunger while cutting: Mindset, moderation & “suck it up, buttercup”[17:41] – Hidden calories, digestive health & practical fat loss tips[19:34] – Nutritional periodization: Surplus, deficit, and why gen pop should track[26:49] – Body recomposition & realistic expectations for muscle gain and fat loss[27:11] – Relationship with food after prep & gaining in the offseason[31:26] – Gen pop struggles: Defining clear goals, emotional eating, and the “gap vs. gain” mindset[35:45] – Applying strength and conditioning principles to everyday training[38:48] – Strategy, periodization & managing all kinds of “fatigue”—in and out of the gym[40:38] – Wrap-up & where to find NoelleFollow Noelle Shannahan:Instagram: https://www.instagram.com/lnoelle_liftsCoaching & updates: https://www.shannahansc.com/You can listen to this episode on all major platforms—Apple Podcasts, Spotify, Google Podcasts, and directly on our website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

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• #242 Why Mindset Matters in Sustainable Weight Loss, with Joe Hoye

  Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Joe Hoye, a dynamic nutrition coach and founder of Diet Detox, whose transparent, down-to-earth approach to weight loss, habit change, and mindset transformation has already empowered hundreds of women to build healthier, happier lives.Joe gets candid about the real story behind “detox diets” (hint: it’s the opposite of the quick-fix trends out there), shares his personal journey from gym-shy teen to coach, and explains how he learned the power of trust, mindset shifts, and sustainable nutrition, to deliver changes that actually last. You’ll also hear about his innovative $1 Diet Detox Challenge, the role of resistance training for women 40+, and how simple mindset exercises can completely transform your relationship with food…and yourself.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[01:21] - Joe’s Inspiration & Journey into Coaching[10:04] - Building Trust, Fun, and the Client Relationship[13:24] - From 8-Week Fat Loss Challenges to Sustainable Coaching[16:08] - Breaking Limiting Beliefs About Dieting[18:36] - Mindset Shifts: Identity, Thoughts, and Behaviors[21:14] - Actionable Steps: “Little You vs. Big You” Exercise[25:55] - The Power of Self-Talk & Identity Statements[27:00] - Real Client Examples: Making Yourself a Priority[29:58] - Expanding What’s Possible As You Age[31:44] - Gaining Clarity & Goal Setting When You Feel Stuck[32:49] - Overcoming Barriers to Strength Training[35:34] - Lifestyle Habits for a Happier Body[38:02] - What to Expect from the $1 Diet Detox Challenge[39:31] - Wrapping Up & Ways to Connect with JoeDrop 5 lbs in 5 Days: https://results.hoyefit.com/5x5resetConnect with Joe Hoye:Instagram: @hoye.fitWebsite: https://hoyefit.com/Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

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• #241 Beyond Pleasure: Eating for Fuel and Long-Term Health with Tony Andonoff

  Welcome back to another inspiring episode of the Lisa podcast! In today’s episode, Lisa sits down with the incredible Tony Andonoff—a passionate coach, late-blooming bodybuilder, and advocate for sustainable, lifelong health. If you’ve ever struggled with your relationship to food, building lasting discipline, or finding a coaching approach that works in real life (not just for athletes), this episode is a must-listen.Tony shares his journey to peak physique at age 47, how his family motivated him to lead by example, and why viewing food as fuel—not just pleasure—can be transformative for anyone. Together, Lisa and Tony dig deep into practical strategies for making “boring” meals enjoyable, the challenges (and surprising rewards) of macro tracking, and the essential role of mindset, accountability, and support systems in building long-term fitness habits.Whether you’re just starting your health journey, coaching others, or navigating the ups and downs of everyday life, this episode is packed with relatable insights, tactical advice, and plenty of encouragement to help you transform your mindset and your habits—for good.So grab your notebook, settle in, and get ready for another episode packed with expert guidance and no-nonsense motivation!Timestamp Overview:[00:00] – Introduction & Topic Overview[00:26] – What Tony Wants Listeners to Learn: Food as Fuel[01:52] – Tony’s Journey: From Gen Pop to Competitive Bodybuilding[04:11] – Learning from Coaching, Keto Diet & Mindset Shifts[05:59] – Coaching General Population: Practical Advice[09:03] – Shifting Clients’ Attitude About Food Choices[10:18] – Key Habits: Hydration, Protein Intake, & Vegetables[13:12] – Meal Composition Strategies for Real Life[14:20] – Essential Fats & Building Better Meals[15:28] – Adapting Taste Buds & Making Healthy Food Enjoyable[18:12] – Committing to the Process & Taste Bud Transformation[21:43] – Condiments & Practical Tips for Meal Prep[22:32] – Macro Tracking: Overcoming Resistance & Learning[24:45] – Long-Term Coaching Mindset[29:04] – Why Tracking Food Changes Everything[31:01] – Meal Plans vs. Macros: Which Works Best?[33:49] – Mindset, Discipline & Navigating Social Support[38:11] – The Critical Role of Communication & Accountability[43:51] – Lasting Change: Inspiration, Self-Priority & Personal Growth[44:34] – Closing Thoughts & Where to Find TonyFollow Tony Andonoff:Instagram: @teamadonoff https://www.instagram.com/teamandonoff/Facebook: https://www.facebook.com/people/Team-Andonoff-Coaching/100094725375420/Episode Availability: Listen to this powerful conversation with Tony Andonoff on all major platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

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• #240 Quantum Brain Health Coaching with Fallon Jordan: Purpose, Gratitude, and Daily Self-Care

  Welcome to an inspiring episode of the Nutrition and Life podcast! Today, Lisa sits down with brain health and holistic healing expert, Fallon Jordan. Together, they dive deep into the powerful foundations behind our behaviors, practical ways to rewire our lives, and actionable advice to step into your full sovereignty and vitality.Fallon brings her experience as a health coach with Amen Clinics, her expertise in dementia prevention, and a passion for bridging science, energy work, and holistic modalities. Whether you're seeking your purpose, want to heal your relationship with yourself, or are ready to transform your life from the inside out—this episode delivers wisdom, laughter, and truly life-changing tips.Sit back and enjoy a conversation rich with heart, science, spirituality, and tangible exercises. Let’s get started!Timestamp Overview:[00:00] - Introduction: Why Healing is Always Possible[01:15] - Fallon’s Journey: From Curiosity to Brain Health Coaching[02:48] - Brain Injuries, SPECT Scans, and Dementia Prevention[06:39] - Holistic Healing: Nutrition, Energy, and Individuality[10:17] - Finding Purpose & Human Design[15:21] - Projectors, Generators, and Living Authentically[20:00] - The Power of Frequency, Sound, and Presence[21:30] - Fallon’s Step-by-Step Organizational Approach[33:10] - Becoming a Higher Version of Yourself: Mirror Work & Self-Love[36:27] - Divine Partnerships and Self-Worth[39:08] - The Body as Home: Loving Movement and Self-Care[40:29] - Grounding, Gratitude, and Creating Energetic Space[41:12] - Wrapping Up: Digital Nomad Life & Final ThoughtsConnect with Fallon Jordan:Instagram: @iamfallonjordanWebsite & Courses: fallonjordan.comEpisode Availability: Listen to this episode on all major platforms—Apple Podcasts, Spotify, Google Podcasts—and on our official website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

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• #239 Beyond Calories: Perimenopause Weight Loss Expert Kayla Johnson

  Welcome back to the Nutrition and Life podcast! In today’s episode, host Lisa Franz is joined by perimenopause and menopause fitness expert Kayla Johnson. Together, they unpack the complex realities of navigating hormonal shifts, evolving nutrition, and sustainable lifestyle strategies for women in midlife. Kayla shares her unique journey from group fitness instructor to a thriving online coach, her hard-learned wisdom around “new battles require new weapons,” and why reframing menopause can empower women to break free from old, unhelpful patterns.Lisa and Kayla get real about weight gain, metabolic slow-down, mental health struggles, and the controversies and breakthroughs in hormone replacement therapy and GLP-1 peptides, all while providing practical, actionable advice for thriving—not just surviving—through the menopause transition.Whether you’re in perimenopause, menopause, or simply want to future-proof your wellness, this conversation is packed with insights, myth-busting, and Kayla’s signature tough-love encouragement!Sit back and get ready for an episode full of expertise, empathy, and the support you wish you’d heard years ago.Episode Timestamps:[00:00] – Welcome and Kayla’s “new battles, new weapons” message[01:45] – Kayla’s background: from dancer to fitness entrepreneur[05:35] – Navigating COVID, family, and the transition to online coaching[09:15] – Kayla’s menopause wakeup call and founding her 90-Day Program[13:10] – Why “eat less, move more” won’t work in midlife[15:31] – Breaking from diet culture: whole foods, fiber, joy, and muscle[18:45] – Meal planning, protein strategy, and ditching calorie-counting[22:00] – Hormone Replacement Therapy (HRT): myths, advocacy, and access[26:45] – Facing the “perimenopause sweater”: GLP-1 peptides & weight management[33:46] – Blood sugar, insulin resistance, & what works in midlife nutrition[37:02] – Intermittent fasting, metabolic flexibility, protein, and fiber focus[41:38] – Kayla’s current training: from cardio fanatic to strength balance[44:19] – Sustainable movement, joy in exercise, and middle ground coaching[49:00] – Wrapping up and Kayla’s final words to women everywhereFollow Kayla Johnson:Instagram: @kaylajohnsonfitness https://www.instagram.com/kaylajohnsonfitness/Website: www.kaylajohnsonfitness.com (check for current offerings and her 90-day program!)Listen to This Episode: Available on Apple Podcasts, Spotify, Google Podcasts, and wherever you tune in.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

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