The 80% Club

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/