The 80% Club

• S2E10: The Truth About Consistency

  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

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• S2E9: On-the-Go Eating for Busy Moms: Simple Strategies When Nothing Is Prepped

  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   

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• S2E8: Two Non-Food Weight Loss Factors That Matter More Than You Think

  *]: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      

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• S2E7: Healthy Habits for Busy Moms: How to Stay Well When Time Is Limited

  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

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• S2E6: Winter Energy: Why You Feel So Tired (and Easy Strategies for Busy Moms) ❄️

  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

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