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 Noelle

Follow Noelle Shannahan:

• Instagram: https://www.instagram.com/lnoelle_lifts
• Coaching & 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.

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