cheerz! a toast to the chaos

Happy Monday & Welcome back to Cheerz! ! Today were talking about nostalgia...That crippling, happy-sad feeling when a song, smell, or random moment takes you back. So if you’re like me (chronically nostalgic), this one’s for you. We get into:– why you remember things better than they actually were– how nostalgia shows up most during change– the difference between missing a moment vs. missing a feeling– how to stop living in “I wish” and actually enjoy what’s in front of youNow, grab whatever you have in front of you and raise a toast to nostalgia, cheerz!

Happy Monday & welcome back to Cheerz! 🥂This week, we’re getting controversial with 50 real hot takes - including why QR code menus are disrespectful, why your partner should be your best friend, my thoughts on hosting culture, jean shorts, and drinkable meals.I also share this week’s Cheerz Report: a post-half-marathon update, my current breakfast obsession, navigating hard emotions, gratitude for Jake, and a zero-context recommendation for bad body image days.This episode is fun, opinionated, and not that serious… so grab a drink and let me know which take you agreed with most (or didn't).With whatever you have in front of you, raise a toast and cheerz to hot takes!

Happy Monday & welcome back to Cheerz! Season 2 is officially here 🥂We’re kicking things off with something new: an unscripted episode. No outline, no talking points, no plan — just real thoughts in real time. Today, we talk about grief, growing older, watching life change, and learning that joy and sadness often live side by side.I also share what the last month has looked like behind the scenes: family loss, birthday reflections, therapy work, race-week chaos, and the reminder that life doesn’t need to be perfectly tied up with a bow to be still meaningful.We will end with a little reminder to do what you love & stop obsessing over how it changes your body :)So, with whatever you have in front of you, raise a toast & cheerz to an unscripted episode!

We made it to the end of Season One & there is no better way to close than with a toast to you!In this episode, we slow down and reflect on who you were, who you are, and who you’re becoming. It’s honest, grounding, and full of grace. No self-judgment, just space to appreciate your growth and dream gently about what’s next :)We also have one last CHEERZ Report featuring a solid 9/10 chaos rating, a simple fueling tip before workouts & a very rainy breakfast story. From the bottom of my heart… thank you for listening to Season One of Cheerz. Getting to show up here each week has meant so much to me, and I have cherished every second. We’re taking a short break & will be back in April 💛But for now, with whatever you have in front of you, raise a toast and cheerz to YOU!Instagram: @lo_berts

Today, we’re talking about screen time. Not in a shame-y, delete everything way, but in a real, practical way. Because our phones aren’t evil…but they can be subtle thieves. And if we’re not careful, they quietly steal our time, joy, attention, rest, creativity, and moments.In this episode, I share:What I noticed after spending 24 hours phone-freeMy actual screen time stats (checked live)Why scrolling isn’t real restSimple, doable habits to put your phone “in time out.”This episode serves as your kind but honest nudge to be a little less reachable and a lot more present.So, with whatever you have in front of you, raise a toast and cheerz to putting your phone in time-out!

In honor of love week (aka Valentine’s), Lauren is sharing the story of her & her husband, Jake. How they met, what long distance actually looked like, and the perfectly un-cinematic realization that she wanted to build a life with him :)From high school beginnings to becoming best friends, this episode is a little walk down memory lane. She hopes that it helps you get to know her just a bit better & assures you that relationships (even the best ones) are messy. Plus some thoughts on Valentine’s Day, whatever your relationship status may be in 2026.So, grab whatever you have in front of you, raise a toast and cheerz to jake!Contact Lauren @https://www.instagram.com/lo_berts/

***DISCLAIMER***These topics are incredibly nuanced, and this episode only scratches the surface. If you’re navigating fertility challenges, missing periods, or hormonal changes, please know this is not your fault, and you are not broken. My hope is simply to offer education and compassion, not diagnoses or one-size-fits-all answers. I’m for you and I’m with you in this! 💛 💛 💛 -------------------------------------------------------------------In today’s episode of Cheerz!, we’re continuing our Cheerz! to Your Period series with part two—breaking down hormonal birth control, how it actually works in the body, and what it means when your period disappears.After this week’s cheerz! report (food poisoning, blueberry waffles, ADHD, and a midweek challenge to switch up your routine), we dive into:-How birth control suppresses ovulation-What a “withdrawal bleed” really is-Why experiences with birth control vary -Long-term considerations to be aware of-What missing periods can signal about fueling, stress, and training-Gentle ways to support getting your cycle backThis episode is for educational purposes only, not medical advice. My goal is to help you feel informed, empowered, and confident in your body!So grab whatever drink (or object) you have in front of you, raise a toast, and cheerz to your period, part 2!Sources:Briden L. Period Repair Manual.Romm A. Hormone Intelligence.Hendrickson-Jack L. The Fifth Vital Sign.Brighten J. Beyond the Pill.American College of Obstetricians and Gynecologists — Hormonal contraception & menstrual cycle guidance.Centers for Disease Control and Prevention — U.S. Selected Practice Recommendations for Contraceptive Use.Mountjoy M, et al. IOC Consensus Statement on Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine.De Souza MJ, et al. Female Athlete Triad Coalition Consensus Statement.Fritz MA, Speroff L. Clinical Gynecologic Endocrinology and Infertility.Hassan MA, Killick SR. Oral contraceptive use and time to conception. BMJ.Gnoth C, et al. Time to pregnancy after oral contraceptives. Human Reproduction.ACOG Committee Opinion — Menstruation as a vital sign.ACOG Committee Opinion — Depot medroxyprogesterone acetate and bone effects.Loucks AB. Energy availability and reproductive function. Sports Medicine.Varady KA, et al. Intermittent fasting and metabolic health. Annual Review of Nutrition.

Today, Lauren puts on her teacher hat to chat about all things female cycle — what’s happening hormonally, how your energy shifts throughout the month, how to support yourself with food & movement, and why women are absolutely not small men.There is such a lack of education around women’s health, and knowledge is power. Her hope with this episode is that you leave feeling more empowered in your body. AND… this ended up being a two-parter. Next week we’re covering birth control & what it means if you’re not getting a period.So grab whatever drink (or object) you have nearby, raise a toast, and cheerz to your period!***19:44 - EDIT-you can conceive 5 (not 3) days out of your cycle.Sources:• Menstrual cycle physiology (NCBI Bookshelf): https://www.ncbi.nlm.nih.gov/books/NBK500020/• How cycle phases change hormones and symptoms: https://www.health.com/menstrual-cycle-phases-8745109• Basal Body Temperature & fertility tracking: https://www.mayoclinic.org/tests-procedures/basal-body-temperature/about/pac-20393026• Fertile window and conception timing: https://www.hopkinsmedicine.org/health/wellness-and-prevention/calculating-your-monthly-fertility-window• Research on wearable & BBT tracking of cycles: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9375297/•In the Flo: Unlock Your Hormonal Advantage and Revolutionize Your Life by Alisa Vitti — A comprehensive guide to female hormonal health and cycle syncing for improved energy, nutrition, exercise, and well‑being (HarperOne, 2020)

In this episode of Cheerz!, Lauren dives into the beauty and messiness of adult friendships. The ones that stay, the ones that teach us something, and the ones that fade with time. She talks about season-reason-forever friends, energy givers vs. energy takers, siloed friendships, loneliness vs. comparison, and how to build meaningful connections in new seasons of life.Plus, this week’s Cheerz Report includes Italian dinner parties, emotional evening reflections, and a reminder to stop stressing about doing everything “right.”So grab whatever drink (or object) you have nearby, raise a toast and cheerz to friendship!

This week on Cheerz! Lauren discusses the power of a morning routine and how it can set the trajectory of your day.She shares the evolution of her own routine, from chaos and burnout to finally finding a rhythm that works — plus how to build a routine that feels realistic, sustainable, and personal to you. Because after all, if you don't love your routine, then what's the point?If your mornings feel rushed, stressful, or like too much too soon...this episode is for you :)So grab whatever drink (or object) you have nearby, raise a toast, and cheerz to the power of a morning routine!

Welcome back to Cheerz! Lauren truly can't believe we’re already on episode three. She is so grateful you’re here :)In today’s episode, Lauren is back in Hawaii after the holidays with a full heart, a slightly funky mood, and a Spindrift in hand. The episode kicks off with our weekly Cheerz Report and then dives right into a real and honest Top Five & Bottom Five of living in Hawaii (after 18 months on the island).From 24/7 beach access and insane adventures to missing seasons, being far from family, and yes…the cockroaches. Tune in for the good, the bad & the ugly (but mostly amazing) of island life.We'll wrap up the episode with an encouragement to help you start your week strong.So grab whatever drink (or object) you have nearby, raise a toast, and cheerz to living in Hawaii!

In today’s episode, Lauren checks in from a very cozy, very snowy Vermont. From her childhood couch, things are getting a bit more vulnerable. Today, Lauren cheerz’s to figuring out body image in real time. She opens up about her own evolving relationship with her body, the pressure women feel to look a certain way, and how social media, comparison, and wellness culture can quietly shift our focus from feeling good to looking good.Together, we unpack why you can’t hate yourself into a body you love, how body image struggles are often rooted in how we feel rather than how we look, and what it actually means to care for your body from a place of respect instead of punishment.  You can expect honesty, reflection, practical mindset shifts, and a reminder that neutrality—not perfection—is the goal. Plus, a new weekly Cheerz Check-In makes its debut. So grab whatever drink (or object) you have nearby, raise a toast, and cheerz to figuring out this whole body image thing!

Hello & welcome to the very first episode of Cheerz!. In this episode, Lauren begins by sharing the vision behind the podcast title. In summary, she loves to talk & there is always a reason for a toast :)Today, she will be cheerzing to the chaos of your twenties. Identity crisis, career pivots, comparison, starting over, and learning that not knowing what you’re doing doesn’t mean you’re behind. This episode is a reminder that your twenties aren’t for having it all together—they’re for figuring it all out.So grab whatever drink (or object) you have nearby, raise a glass, and cheerz to having no idea what you're doing with your life!