The 80% Club

This week on the 80% Club, Liz and Ally are joined by Dr. Jess Hobson, ND for an eye-opening conversation about pain, hormones, perimenopause, and why so many women are told their symptoms are "just part of getting older."  Jess shares how hormonal shifts impact tissue repair, stiffness, inflammation, exercise recovery, mood, and overall resilience in women's bodies — especially during the perimenopause years. Together, they unpack why so many moms feel "off" in their late 30s and 40s, how under-fueling and over-stressing the body can worsen symptoms, and why women deserve support long before burnout and pain become their norm. In this episode, we chat about: • Why pain and stiffness often increase during perimenopause • The connection between hormones, exercise recovery, and tissue healing • Training around your cycle and learning to work with your body instead of against it • Why protein, carbs, and proper fueling matter so much for women's health • The symptoms of perimenopause women are commonly dismissed for • Hormone therapy, misconceptions, and when it may be worth exploring support • Simple, sustainable ways moms can improve energy, strength, and quality of life This episode is full of practical, evidence-based education and validating reminders that moms don't have to simply "push through" feeling exhausted, achy, overwhelmed, or unlike themselves. ✨ Connect with Dr. Jess Hobson: www.hobsonhealth.org @dr.jesshobson   Resources From the Episode:  The New Perimenopause - Marie Claire Haver (Book) The Menopause Society   Work with Ally Work with Liz:   

This episode features a conversation with Meghan Marr, a registered clinical counsellor specializing in motherhood, who breaks down why so many moms feel overwhelmed and overstimulated—and why it's not a personal failure. Through a nervous system lens, she explains that modern motherhood is inherently overwhelming (we're not meant to do it alone), and that our reactions are biological responses, not character flaws. She walks us through how the nervous system drives thoughts, emotions, and behaviors and some practical, realistic strategies for staying regulated within the overstimulation of motherhood. Connect with Meghan: https://www.meghanmarr.com/ Follow us on Instagram: @meghanmarr @drallypower @lizdornian Work with Ally: https://drallypower.com/ Work with Liz: https://www.lizdornian.com/coaching

In this episode of The 80% Club, we're diving into something every mom thinks about—but sometimes struggles to actually create or recieve: support. Whether it's help with your kids, emotional support, or just having someone who "gets it," building a village doesn't always happen the way we expect. And for many moms, it can feel like you're doing it all on your own. Today, we're unpacking what support really means, why it's so essential for your health (not just your sanity), and how to start building your own version of a village—even if it doesn't look the way you thought it would. We're sharing our own experiences, what we see with patients and clients, and practical ways to shift from feeling unsupported to actually creating more help in your life. Because the truth is—support doesn't just show up. It's something we build. 💛 In this episode: [02:00] Why support is the missing piece in most moms' health routines [03:30] What a "village" actually means (and why it might not look how you think) [05:00] The reality of having a village: it's a two-way street [07:00] How to build support intentionally (instead of waiting for it) [08:30] Why you only need a few close people—not a huge circle [10:00] Expanding your idea of support beyond family and childcare [12:00] Shifting from a mindset of lack to noticing the support you already have [13:30] The mindset shift: "help is always available" [15:00] The real barrier for most moms: asking for help [16:30] Simple ways to start accepting support (even if it feels uncomfortable) [17:30] How to ask for help clearly and effectively [19:00] Practical postpartum tips for receiving help when you're overwhelmed [20:30] Why social connection is essential for your health (not optional) [23:00] The surprising sign you might just need more connection—not more rest Whether you feel like you have no village—or just want to strengthen the one you have—this episode will help you take small, doable steps toward more support in your life. Because you were never meant to do this alone. 💛 Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

In this solo episode, Liz explores the complex topic of body image and how our thoughts about our bodies directly shape our behaviors, habits, and overall wellbeing. She breaks down why you don't need to love your body to make positive changes, introducing the concept of body neutrality as a more realistic and freeing approach. This episode offers practical mindset shifts to help you feel more at home in your body, reduce stress, and build sustainable health habits from a place of self-respect instead of self-criticism.   MEAL PREP MASTERY : http://lizdornian.com/mealprep Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

Losing Weight While Breastfeeding: Timing, Milk Supply, and Realistic Postpartum Strategies   Liz and Ally discuss a question brought to them by listeners about whether to lose weight while breastfeeding, stressing that it can be safe and possible, but is often not recommended in the early postpartum period, especially before milk supply is established.    They emphasize wide individual variability, recommend focusing on sustainable habits over aggressive calorie deficits or tracking, and highlight practical nutrition, hydration, sleep, movement, and lab-work considerations to support energy, milk supply, and long-term health while making gradual progress if weight loss is a goal.   MEAL PREP MASTERY : http://lizdornian.com/mealprep Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

In this episode of The 80% Club, Liz and Ally dive into a common question they get from moms: how should I eat to support my workouts? If you're strength training, trying to lose weight, or just wanting more energy during your workouts, this episode breaks down the simple, evidence-based nutrition strategies that actually make a difference—without overcomplicating things. They chat about why so many women feel exhausted or stalled despite working out, and how under-fueling, not over-eating, is often the real problem. From protein and carbs to timing your meals and managing hunger, this is your practical guide to making your workouts actually work for you. In this episode: [02:00] Why eating enough is the foundation for effective workouts [05:00] How hydration impacts performance (and why most moms are underdoing it) [07:00] What to eat before a workout (meals vs. quick snacks) [10:00] Early morning workouts: how to fuel when you don't feel like eating [11:00] Why carbs are essential for energy, muscle building, and recovery [16:00] Post-workout nutrition: protein, carbs, and timing explained [19:00] Weight loss + workouts: how to avoid increased hunger and plateaus [22:00] Why doing everything at once (diet + exercise) can backfire [24:00] Setting realistic goals: fat loss vs. performance [27:00] Easy pre- and post-workout snack ideas for busy moms [30:00] Simple summary: how to fuel your workouts without overthinking it Whether you're squeezing in workouts between school drop-offs or trying to feel stronger and more energized in your day-to-day life, this episode will help you fuel smarter—not less. Thanks for listening! 💛 Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

GLP-1 Medications for Weight Loss: How They Work, Side Effects, and What to Consider In this episode, Liz and Ally discuss common questions about GLP-1 medications (e.g., Ozempic, Wegovy, Mounjaro) in a neutral, non-judgmental way. Everything from why and how they're used to common side effects. They also cover common questions we are asked, such as the short-term "kickstart" use and how to manage them with intentional nutrition, fibre, hydration, and appropriate meal sizes.  We hope you enjoy this discussion and strongly encourage those considering GLP-1 use to be followed by a qualified provider to avoid nutrient deficiencies and other missed health factors.

If you've been feeling like social media is draining your energy and stealing time from the things that actually matter, this episode is for you. Liz and Ally share their honest experiences with taking intentional breaks from social media and how it's transformed their capacity for showing up in their lives—and their health. From the app that actually works to the surprising ways scrolling affects your stress levels, this is a real conversation about finding balance in our always-online world. In this episode: Why social media breaks aren't just about screen time—they're about your health The constant search for new strategies vs. actually doing what you already know  How blocking social media during key times (4-7 PM, weekends) changes so much The Opal app: why this one actually works when others don't The hidden cost: decision fatigue and mental drain from constant scrolling Comparison culture and the low-level stress you don't even notice The dopamine hit cycle and why you keep reaching for your phone Practical strategies: apps, phone placement, and intentional boundaries What 24 hours offline actually feels like (spoiler: you'll notice the difference) Whether you're trying to lose weight, manage stress, or just feel more present in your life, reducing social media might be the missing piece you haven't considered. This episode is full of relatable moments and practical tools to help you take back your time and mental energy. Tools mentioned: Opal app - use code "H6XKN" for a free 30-day Opal Pro pass https://www.opal.so/ Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/ Thanks for listening!

In this workshop replay, Liz breaks down the four biggest weight loss mistakes she sees moms making over and over again: relying on exercise to drive fat loss, depending on willpower, focusing on "clean eating" instead of energy balance, and trying to fix emotional eating with more rules. If you're on a weight loss journey this episode will show you how to shift into the approach that actually works for moms!   Weight Loss Cheat Sheet: https://lizdornian.myflodesk.com/cheatsheet   Apply for the Nourished Mom Program to book a discovery call:  https://l.bttr.to/lLgUR   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

If you feel like your usual weight loss strategies suddenly stopped working in midlife, this episode is for you. In this second part of our conversation on perimenopause, we break down the 5 key shifts that matter most —muscle, insulin resistance, calorie deficits, sleep, and stress—and explain why they're different (and more important) now. Practical, realistic, and grounded in science—so you can stop spinning your wheels and start seeing progress again.   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

If you're in your late 30s or early 40s, or suspect you're in perimenopause, and suddenly weight loss feels way harder — this episode is for you. In Part 1 of our perimenopause series, we break down what's actually happening in your body, why belly weight shows up differently, and why hormones aren't the whole story. We talk aging, lifestyle, estrogen shifts, insulin resistance, and why weight loss rules don't really change 👀 Most importantly: you're not doomed. Weight loss is still possible — it just may require a more intentional, updated approach than it did before. 🎧 Stay tuned for Part 2 with specific, actionable strategies. ⏱ Key Timestamps (Condensed) 00:00 Why weight loss feels suddenly harder 02:00 Feeling "doomed" by perimenopause — and why that's not true 03:00 The 3 drivers of midlife weight changes 05:00 Estrogen loss & belly fat explained 08:00 Hormones vs calories: what still matters 10:30 Why "eat better, move more" stops working 12:30 Labs that matter (insulin, inflammation, iron, vitamin D) 15:00 Undereating & over-exercising traps 17:30 Big takeaways + encouragement   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

How is 2026 going so far?? In this episode of The 80% Club, Holistic Nutritionist Liz and Naturopathic Doctor Ally discuss navigating the complexities of setting and achieving health goals amidst busy mom life. They provide practical advice on planning, building consistency, and tracking success, while sharing personal life updates and emphasizing the importance of flexibility and self-compassion. Tune in for actionable tips to help you stay on track with your health resolutions for 2026. Links & Resources Free Training: How to Lose 5–15 Pounds for Busy Moms With Little Kids Follow Liz on Instagram: @lizdornian Follow Ally on Instagram: @drallypower Work with Ally: https://drallypower.com/  Learn About The Nourished Mom Program

In this solo episode, Liz dives into one of the most misunderstood parts of health and weight loss: consistency. With the internet constantly offering new supplements, protocols, and quick fixes, it's easy to overlook the simple habits that actually work. Liz breaks down why we abandon the basics, how our brains are wired to seek novelty and ease, and why effort is not a sign you're doing something wrong. If you need to get back to basics, this episode offers some tough love to help you to do just that. Links & Resources Free Training: How to Lose 5–15 Pounds for Busy Moms With Little Kids Follow Liz on Instagram: @lizdornian Follow Ally on Instagram: @drallypower Work with Ally: https://drallypower.com/  Learn About The Nourished Mom Program

This week on The 80% Club, Liz and Ally chat through real-life ways to stay nourished when the week gets wild, the fridge is empty, and meal prep didn't happen (again 😅). From drive-thru hacks to grocery-store lifesavers, this episode is your permission slip to keep things simple — and still feel good in your body. You'll hear practical ideas, mindset shifts, and the little systems that make busy-mom nutrition way more doable. In this episode: [00:00] End-of-November chaos + why meal prep isn't the make-or-break [03:00] Grocery delivery = your emergency backup plan [07:00] Drive-thru go-tos that won't derail your goals [10:00] Avoiding the "extras" that sneak calories in (fries + pop 🫣) [16:00] Easy pantry + grab-and-go staples that save the day [18:00] Why most bars ≠ real snacks [19:00] 2-minute snack prep ideas [21:00] Grocery-store dinners > takeout [26:00] Final tips for surviving the holiday rush If you have go-to on-the-go meals, drive-thru hacks, or grocery shortcuts that save your sanity, share them with us on Instagram — we love hearing what's working for you! 💛 Follow us: Liz: @lizdornian Ally: @drallypower   LIZ'S HOLIDAY MASTERCLASS: TUESDAY NOVEMBER 25TH 🎄 In This Free Masterclass, You'll Learn: Why most moms lose momentum in December (and how to avoid it) Simple mindset + habit shifts that help you stay consistent without feeling restricted How to enjoy holiday food mindfully without "starting over tomorrow" The non-negotiable daily practices that make weight loss feel easier — even when life is full This isn't about having more willpower, waking up earlier, or cancelling all your holiday plans….It's about feeling your best, so you can enjoy the season MORE. Register Here: www.lizdornian.com/holidaymasterclass   

*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "request-WEB:d70f766e-48c2-4393-9a16-a7070ff405ab-1" data-testid= "conversation-turn-4" data-scroll-anchor="true" data-turn= "assistant"> In this episode, Liz & Dr. Ally, ND dive into the non-food factors that have a massive impact on weight loss — specifically stress and sleep. You'll learn exactly how the physical impacts of stress and lack of sleep influence your energy, motivation, metabolism, and your ability to follow through on healthy habits. ✨ ----- LIZ'S HOLIDAY WEIGHT LOSS MASTERCLASS Burnout by Emily and Amelia Nagoski --- Follow us on Instagram: Liz: @lizdornian Ally: @drallypower Work with us: 🌿 lizdornian.com/coaching 🌿 drallypower.com      

Healthy Habits for Busy Moms: How to Stay Well When Time Is Limited In this episode, we discuss coping with the busy lifestyle that comes with being a mom and share practical tips on how to prioritize health and wellness when time is limited. Topics include improving sleep habits, efficient meal prepping, incorporating movement into daily routines, managing stress with micro moments of mindfulness, staying hydrated, and optimizing supplement intake. These strategies aim to help busy moms maintain their well-being without needing to make significant time commitments. 00:00 Introduction 01:48 Supporting Your Health with Limited Time 03:10 Evening Routines and Sleep 05:10 Efficient Food Prep Tips 08:20 Incorporating Movement into a Busy Schedule 11:05 Managing Stress and Mindfulness 15:02 The Importance of Hydration and Supplements 18:55 Final Thoughts and Encouragement 21:17 Closing Remarks and Contact Information   Follow us on Instagram: Liz: https://www.instagram.com/lizdornian/  Ally: https://www.instagram.com/drallypower/    Work with us: https://lizdornian.com/coaching https://drallypower.com

In this solo episode, Dr. Ally, ND dives into why so many moms feel tired, low-energy, and unmotivated during the darker winter months — and what you can actually do about it. She breaks down the science behind seasonal changes in mood and energy, while sharing practical, mom-friendly tips to help you stay steady, supported, and sane through the season. You'll learn about light exposure, circadian rhythm support, realistic movement routines, and nutrition tweaks to keep your energy (and patience) stable all day long. ✨ 01:15 Why winter affects mood and energy 02:30 Light exposure and the benefits of light therapy lamps 04:10 Getting outside even when it's cold and rainy 05:20 How movement supports brain chemistry (and your mood) 07:00 Regulating your circadian rhythm with consistent sleep routines 08:45 Why nighttime light and screens can disrupt melatonin 09:30 Balancing blood sugar: protein, fiber, and mood 10:45 Vitamin D and supplement support for energy and mood 12:15 Lifestyle changes that make the biggest difference for moms 13:30 Final thoughts and encouragement Follow us on Instagram: Liz: @lizdornian Ally: @drallypower Work with us: 🌿 lizdornian.com/coaching 🌿 drallypower.com

This week, Liz dives deep into one of the most common struggles for moms trying to eat well — cravings. Whether you're snacking after dinner, constantly craving sweets, or feeling out of control around food, this episode will help you understand what's actually going on and how to handle it with more ease and awareness. You'll learn how to tell whether your cravings are driven by: True physical hunger (your body genuinely needs fuel), Emotional eating (you're using food to soothe stress, overwhelm, or boredom), or Habit patterns (your brain has simply learned to expect food at certain cues). Instead of relying on willpower, Liz shares her calm, evidence-based approach to identifying the root cause of cravings and addressing it from both sides — physiological and emotional. You'll also hear why sleep, stress, and balanced meals matter more than perfection when it comes to reducing cravings long-term. --- Check out the Nourished Mom Program and/or book a discovery call: https://www.lizdornian.com/coaching Follow Liz on instagram: https://www.instagram.com/lizdornian/ --- Work with Ally: https://www.drallypower.com/ Follow Ally on instagram: https://www.instagram.com/drallypower/ ---- Follow The 80% Club Podcast for more real conversations about nutrition, hormones, and habits for moms.  

In this episode, Liz and Ally discuss the challenges of managing Halloween candy consumption for both kids and parents.   The conversation includes practical tips for reducing the volume of candy brought home, alternative Halloween traditions, and strategies for mindful eating.   They share personal experiences and suggestions from clients, emphasizing flexibility and realistic tips that don't involve saying no to trick or treating, or candy in general.    If Halloween feels stressful, this episode offers insights to make it more manageable and enjoyable.   00:00 Introduction and Welcome 01:11 Halloween and Kids: The Struggles 03:25 Managing Halloween Candy for Kids 05:28 Halloween Traditions 06:29 Reducing Candy Volume: Tips and Tricks 12:17 Managing Your Own Candy Intake 17:35 Teaching Kids to Listen to Their Bodies 21:41 Conclusion and Final Thoughts   Happy Halloween 🎃   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

In this episode of The 80% Club, we're discussing realistic, evidence-based strategies for busy moms to achieve sustainable weight loss without dieting or calorie tracking. We're talking about the importance of energy balance, mindful eating, and adjusting portions of nutrient-dense foods. We also highlight common challenges moms face, like weekend eating, sugary beverages, and alcohol, and how to navigate them for real-life weight loss success.  00:00 Introduction to The 80% Club 00:29 Today's Topic: Losing Weight Without Counting Calories 02:27 Understanding Energy Balance 04:14 Identifying the Root Problem 11:06 Practical Tips for Mindful Eating 18:50 Monitoring Progress and Making Adjustments 20:49 Building Foundational Habits for Long-Term Success 21:59 Conclusion and Final Thoughts   Grab Liz's free training: How to Lose 5-15 lbs for Moms with Little Kids Follow us on Instagram: Liz: https://www.instagram.com/lizdornian/  Ally: https://www.instagram.com/drallypower/    Work with us: https://lizdornian.com/coaching https://drallypower.com

Struggling to find the motivation to exercise? You're not alone — in fact, only 15% of Canadian adults are meeting weekly movement recommendations. In this episode, Liz and Ally dive into the psychology of motivation and share how you can make exercise feel less like a "should" and more like something you actually want to do. You'll learn: Why motivation isn't something you wait for — it's something you build. The three key elements of self-determination theory (autonomy, competence, and relatedness) and how they apply to fitness. Practical ways to choose movement you enjoy, build confidence with new skills, and find the support you need to stay consistent. If exercise has ever felt like punishment, or you've struggled to stick with a routine, this conversation will help you rethink your relationship with movement and discover motivation that lasts. Work with us: Nutrition Coaching with Liz → lizdornian.com/coaching Naturopathic Support with Dr. Ally → drallypower.com Connect on Instagram: Liz → @lizdornian Ally → @drallypower

In the premiere episode of season two of The 80% Club, we share our excitement for the new season and discuss the challenges of getting back into routines in September. We explain our goal to keep episodes shorter and more practical, focusing on solving real problems. Listeners are encouraged to submit their issues for Q&A style episodes. This episode dives into practical strategies for simplifying food prep and meal planning, highlighting the importance of making food decisions ahead of time, scheduling meal planning into your calendar, and batching meals. We also discuss the use of grocery delivery services and the benefits of planning meals in advance to reduce the daily mental load. Plus, there's an announcement about the return of the Meal Prep Mastery workshop. We conclude by inviting mums to share their health struggles for future episode discussions.   00:00 Welcome Back to Season Two! 01:27 New Season, New Format 04:01 Simplifying Food for Busy Lives 08:11 Meal Prep Mastery Announcement 08:58 Making Food Decisions Ahead of Time 16:18 Time Blocking for Meal Planning 20:05 Batch Cooking Tips 23:37 Wrapping Up and Listener Engagement 24:43 Conclusion and Contact Information   Join Meal Prep Mastery: https://www.lizdornian.com/mealprep   Follow us on Instagram: Liz: https://www.instagram.com/lizdornian/  Ally: https://www.instagram.com/drallypower/    Work with us: https://lizdornian.com/coaching https://drallypower.com    

In this season finale, Liz and Ally are digging into all things summer — the longer days, the snack-crazy kids, the disrupted routines, and yes, the patio drinks ☀️. We know summer can feel like everything's off track — but it doesn't mean all of your goals or ways you want to feel need to go to 💩. In this episode, we're sharing realistic strategies to help you feel more in control this Summer without needing a perfect plan. We cover: How to prep for summer curveballs (spoiler: kids are around… a lot) Why "good enough" habits matter more than all-or-nothing thinking Real-life strategies to support your health — while still enjoying this wonderful season 🌲 Camping? 🍹 Patio drinks? 📣 Constant snack requests? We've got you.  Highlights ✨ [06:00] The sneaky summer health slide + why consistency matters [09:00] Every season has curveballs — build some resilience now [10:00] Camping strategies: plan ahead and pick your indulgences [14:00] Summer snacks and drinks — finding your balance [18:30] Coming back from weekends and trips without feeling off [25:00] Kids at home = new routines — what needs to shift? [27:00] Simple schedules that help everyone feel more grounded [36:00] No-cook meal ideas and summer-friendly staples [41:00] Hydration tips + our go-to electrolyte support [43:00] Choosing one or two goals to anchor your summer [46:00] Why keeping habits in (even a little!) matters [49:00] Don't wait for fall — support and structure can start now This one's all about staying steady — even when life looks a little different. Whether you're deep in the chaos, starting a new goal, or just trying to keep momentum going, you'll leave this episode with practical ways to feel more grounded and on track this summer 🎧 Tune in now Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

This week we (Liz, a nutritionist and Ally, a Naturopathic doctor), are getting spicy with some hot takes on a few current health trends—especially in the mom-wellness world. From intermittent fasting to green powders to cortisol, we're giving you our honest, research-backed take on what's actually worth your time (and what you can let go of 🙌). Whether you're curious about seed cycling, have been wondering if you should try a detox, or just want to stop feeling confused every time a new trend hits your feed—we've got you. ✨For the moms trying to sift through the internet noise —this one's for you. In this episode: [03:30] Why June feels like "second December" and how we're surviving it ☀️ [04:00] Intermittent fasting: what the research actually says, our experience with our patients and clients, when it could work, and why it's not always mom-friendly [13:00] Seed cycling & cycle syncing: trendy or truly helpful? [23:00] Detoxes, cleanses & green drinks—what's worth your money? [32:00] Other extreme diets like carnivore and veganism: what moms need to know about nutritional gaps [40:00] Cortisol is trending—but here's what you actually need to do to support it (no fancy supplements required!) 🎧 Takeaways you'll love: You don't need to overhaul your life to feel better. Most of these trends overcomplicate things moms already struggle to fit in. Your energy, performance, and hormone balance can improve just by sticking to a few basics. Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with us! Work with Liz Work with Ally

In this episode of the 80% Club, Liz and Ally are getting real about the "little treats" culture—and why it shows up so often in motherhood. From daily lattes to post-bedtime 'treats', we're unpacking how these small indulgences can either support or sabotage your goals (without ever saying treats are "bad"—because they're not!). Tune in for honest reflections, relatable stories, and gentle mindset shifts that help you get clear on what you actually need—and how to treat yourself in ways that feel good mentally, physically, and financially 💛 In this episode: [01:30] Why "little treats" feel so good (and so easy to overdo) [05:00] How emotional patterns and daily stress make treats feel necessary [08:00] The difference between a reward and a habit (and how to tell which is which) [13:30] Strategies to shift the routine without feeling deprived [17:00] Non-food treats that still feel nourishing and joyful [20:00] Our favourite little treats ☕️ [20:30] The mindset shift that helps you want to make a change [24:00] Shifting evening routines to reduce evening treats Whether you're trying to cut back on daily lattes or just curious why those sugar cravings hit so hard after a tough day—this one's for you. Thanks for tuning in! Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/   Links Discussed in the Episode:  The Happiness Project - Gretchen Reuben The 80% Club - Mindful Eating Episode 

Wondering if your period is normal after having kids? You're not the only one asking! In this episode, we're diving into the most common questions about postpartum periods—from when they come back to why they sometimes feel heavier, lighter, more painful, or totally unpredictable. We chat about: How breastfeeding impacts your cycle 🍼 Why your period might feel totally different after baby Milk supply and periods - are they related?  What role sleep, stress, and nutrition play in your symptoms When to seek help (and how to advocate for yourself!) Why pelvic floor physio might be the missing link 💡 ⏱️ Key Moments: [00:03:00] – What's normal postpartum and how breastfeeding affects your cycle [00:08:00] – Structural changes after baby that can impact your period [00:17:00] – Milk supply dips when your period returns [00:24:00] – When it's time to get support and where to start Whether you're still nursing, thinking about baby #2, or just trying to survive that monthly rollercoaster—this episode is for you.  Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/  

Mealtimes with kids can feel like a wild ride — from spills, to kids never sitting down, to food negotiations and everything in between. In this episode, we dive into the real-life struggles and wins around feeding our families, and how to bring a little more ease, flexibility, and connection to the table. We chat about the emotional rollercoaster of dinnertime, a few simple timps on how we navigate picky eating, what's working in our homes (and what's not!), and share simple, practical tips you can try tonight.  We know the impact mealtimes has on YOU as a mom, and we want to try to ease some of that stress, and also normalize the chaos 💖 ✨ What we cover: [01:00] Why mindful eating doesn't always work with little ones 🙃 [03:00] Common mealtime struggles all parents will recognize [07:00] The impact of sports schedules and car seat dinners 🚗 [08:00] The power of snack + meal timing ⏰ [10:30] Letting go of dinner as the only "family meal" [12:00] Modeling and boundaries: what really helps [15:30] Snack access: freedom vs. structure 🍎 [18:00] Final snack time (and why it's a game-changer!) [21:00] The Division of Responsibility in feeding explained [23:00] Setting the stage: kid-friendly mealtime tools [26:00] Cooking with kids: do's, don'ts, and favorite meals to make together 🍕 [39:00] Realistic ways to create connection and calm at the table You're not alone if mealtimes feel messy, loud, or overwhelming. Just pick one thing from today's chat to try — maybe it's adjusting snack timing or making space for your kids to help prep dinner. We're cheering you on as you find what works best for your unique family 💪✨ Tried something we mentioned? We'd love to hear! DM us or tag us in your stories. Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/   Resources we mention: 📚 "Nourished" - Deborah MacNamara 📚 Hunt, Gather, Parent - Michaeleen Doucleff 🎧 Nutrition for Littles - Podcast and Instagram

In this episode we're tackling a topic that matters A LOT for parents: getting better sleep. We all know that getting good sleep can be tough, especially with young kids. In this episode, we'll offer practical tips for dealing with sleep deprivation, building healthy sleep habits, and adapting to our children's changing sleep needs. We're here to remind you to control what you can control, stay flexible and practice a lot of self-compassion as you try to prioritize sleep amidst the chaos of motherhood. In this episode: 00:38 Today's Topic: The Importance of Sleep  03:05 Personal Sleep Struggles and Strategies 09:15 Managing Sleep Anxiety  16:46 Practical Tips for Better Sleep 23:54 Evening Screen Time 24:31 Creating a Sleep-Friendly Environment 26:24 Consistent Sleep Schedules 27:21 Adapting to Parenting Challenges 30:05 Managing Sleep Deprivation 36:37 Hormonal Impacts on Sleep 38:22 Practical Sleep Tips for Parents   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

In honor of Mother's Day, this episode of the 80% club, Liz and Ally are chatting about what helps them stay grounded in the beautiful chaos of raising young kids. From navigating partner communication to finding systems that actually work, this is their honest take on some of the things that help make motherhood feel lighter—and more doable. Tune in for relatable stories, tips, strategies, and a reminder that you don't have to do it all alone. In this episode: [03:00] The power of communicating with your partner [06:00] Letting go of guilt and asking for help [10:00] Systems that make everyday life feel easier [20:00] Mom hacks: audiobooks, minimalism, and routines that work [30:00] Making space for yourself in family life [41:00] Setting realistic expectations for Mother's Day Whether you're deep in the toddler years or juggling multiple little ones, this episode is full of practical strategies that have helped us navigate these years. Thanks for listening!  Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

In this episode of the 80% Club, Liz and Ally delve into the topic of emotional eating. They provide practical strategies for recognizing and managing the urge to eat when not hungry.   The discussion covers common triggers, such as stress and boredom, and the importance of distinguishing between true hunger and emotional cravings. They also highlight the significance of mindful eating, planning for treats, and adjusting dietary habits to reduce the reliance on food for emotional comfort. The episode ends with a focus on breaking ingrained habits with compassion and awareness.     01:27 Understanding Emotional Eating 02:47 Breaking the Habit of Emotional Eating 05:35 Strategies to Combat Emotional Eating 07:20 Recognizing and Managing Cravings 13:01 Practical Tips for Mindful Eating 19:38 The Power of Naming Emotions 21:47 Emotional Resilience and Self-Development 23:05 Struggles of Nighttime Eating 23:35 Understanding Willpower and Eating Habits 26:28 Planning for Treats and Enjoyment 27:46 Differentiating Hunger from Emotional Eating 32:50 Navigating Eating During Your Period 35:23 Mindful Eating and Avoiding Mindless Snacking 36:38 Final Thoughts and Encouragement   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower   Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

In this episode, Liz interview's Dr. Ally and they do a dive deep into what PMS actually is, why it happens, and most importantly, what you can do about it. Dr. Ally unpacks the commonly misunderstood nature of PMS, explaining that it's not just about hormonal levels being "off" — it's how our bodies respond to those normal hormonal changes. From lifestyle and nutrition strategies to tracking your cycle and when to seek further support, this episode is full of practical, empowering information for anyone who menstruates. Plus, we touch on PMDD, postpartum hormone shifts, and what your cravings are really trying to tell you. [00:00] Why PMS deserves more attention [02:00] What is PMS? [05:30] PMS vs PMDD [08:00] Foundational fixes  [09:00] What to eat (and avoid)  [16:00] Why PMS can worsen after kids [20:00] Cravings & mood swings  [23:00] Your cycle = a monthly report card [25:00] Supplements & labs  [28:00] It doesn't have to be this way   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower   Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/   Resources:  https://www.iapmd.org/    

Today we're discussing the importance of partner support in achieving health goals. We're sharing our personal experiences and offering actionable advice on how to communicate effectively with your partner. The conversation covers setting goals, managing household responsibilities, and utilizing tools like shared calendars and strategies to reduce mental load. Whether you're striving for better nutrition, consistent exercise, or overall wellness, this episode provides valuable insights to help you navigate these challenges with your partner.   00:00 Introduction to The 80% Club 00:34 Episode Kickoff and Listener Feedback 01:11 Main Topic: Partner Support in Health Goals 02:41 Communication Strategies with Your Partner 07:05 Managing Busy Schedules and Health Goals 14:24 Tangible Tips for Partner Support 18:03 Fair Play and Division of Labor 31:25 Final Thoughts and Encouragement 32:55 Closing Remarks and Contact Information   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower   Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

Experiencing low energy as a mom? This week we're sharing practical and sustainable strategies for boosting energy levels. We're covering essential topics such as balanced nutrition, the importance of hydration, optimizing sleep, the role of regular movement, and the impact of mental health and social connections. We also discuss key lab tests that can help diagnose underlying issues affecting energy and debunk common myths around supplements and dietary requirements.    00:00 Introduction to the 80% Club Podcast 00:35 Spring Break Struggles for Working Moms 02:11 Discussing Mom Guilt and Energy 02:32 Rapid Fire Tips for Boosting Energy 05:08 Importance of Balanced Meals 12:45 Hydration and Electrolytes 16:14 The Role of Sleep in Energy Levels 19:31 Impact of Screen Time on Sleep 21:04 Sunlight Alarm Clocks: A Game Changer for Waking Up 22:27 The Importance of Lab Work Postpartum 23:17 Essential Nutrients and Supplements for Energy 29:14 Mental Health and Energy: Finding Your Spark 33:32 The Power of Social Connections 37:12 Summary and Final Thoughts   DR. ALLY'S ENERGY FREEBIE: Download it Here!   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower   Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

In this episode of the '80 Percent Club' podcast, hosts Liz, a holistic nutritionist, and Ally, a naturopathic doctor, discuss the importance of building muscle for moms. They share their personal fitness journeys, emphasizing the significance of consistency, attainable goals, and realistic strategies for incorporating exercise into a busy mom's lifestyle. The episode also covers the benefits of protein intake, the role of supplements like creatine in muscle building, and practical tips for staying motivated and fitting workouts into a hectic schedule.   00:00 Welcome to the 80 Percent Club 00:34 Catching Up: Life Updates 01:12 Today's Topic: Building Muscle 02:22 Liz's Muscle Building Journey 06:59 Ally's Postpartum Fitness Journey 12:44 Tips for Starting and Staying Consistent 15:44 The Importance of Muscle Building 18:57 Tracking Progress and Staying Motivated 20:48 Fitting Exercise into a Busy Schedule 21:48 Finding Time for Fitness 23:29 Personal Workout Schedules 25:21 Partner Communication and Scheduling 26:50 Adapting to Life Changes 28:10 Nutrition for Muscle Building 32:08 Protein Sources and Recommendations 36:35 Creatine: Benefits and Usage 42:36 Consistency and Accountability 44:58 Final Thoughts and Encouragement   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower   Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

Hosts Liz, a holistic nutritionist, and Ally, a naturopathic doctor, tackle the often daunting task of meal planning. They share practical tips and strategies to simplify meal planning, such as starting with an inventory of your kitchen, keeping it simple with repeatable recipes, adjusting meal timings, and using grocery delivery services. Liz and Ally discuss their personal meal planning routines and how they adapt them for busy family schedules. They emphasize planning for real-life scenarios and suggest incorporating convenient foods when necessary.    00:43 Kicking Off: Meal Planning Basics 02:57 Simplifying Meal Planning 03:48 Personalizing Your Meal Plan 05:47 Identifying Meal Planning Challenges 06:41 Liz's Meal Planning Process 14:09 Allie's Meal Planning Routine 20:27 Bulk Buying and Batch Cooking Benefits 21:34 Meal Planning Excitement and Variety 22:28 Division of Labor in Cooking 25:30 Tips for Busy Parents 29:11 Adjusting Meal Times for Less Stress 33:11 Final Tips and Resources 35:42 Meal Prep Mastery Invitation   Join Meal Prep Mastery: https://www.lizdornian.com/mealprep    Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower   Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/

Welcome to the 80 Percent Club!   In the premiere episode of the 80 Percent Club podcast, hosts Liz, a holistic nutritionist, and Ally, a naturopathic doctor, introduce themselves and share their vision for providing realistic health and wellness strategies for busy moms.   They discuss their backgrounds, their professional collaboration, and their commitment to sustainable, non-perfectionist approaches to healthy living. Listeners learn about their personal journeys, the challenges of motherhood, and the inspiration behind the podcast's name. The episode also features rapid-fire questions about motherhood, self-care, and practical advice for fostering lasting health habits.   00:00 Welcome to the 80 Percent Club 00:34 Meet Your Hosts: Liz and Ally 01:05 The Journey to Starting the Podcast 03:24 Ally's Story: Supporting Moms as a Naturopathic Doctor 09:04 Liz's Story: From Nutritionist to Health Coach 18:29 The 80 Percent Club Philosophy 22:55 Rapid Fire Questions: Motherhood and Self-Care 33:03 Conclusion and What's Next   Follow us on Instagram!  Liz: @lizdornian Ally: @drallypower   Work with Liz: http://lizdornian.com/coaching Work with Ally: https://www.drallypower.com/