PMS - Your Hormones Don't Need to Derail you every month.
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/
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31:27
Getting Your Partner On Board With Your Health Goals
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/
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33:36
Low Energy? Start here.
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/
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41:50
Building Muscle: How to Make it Happen
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/
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45:57
Simple Meal Planning for Busy Moms
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/
The 80% Club - where your hosts Liz and Ally, a Nutritionist and Naturopathic doctor, chat all things health, nutrition, habits, motherhood and hormones.
Canada - english