The 80% Club

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.