Enjoy This Summer Without Getting Derailed From Your Goals
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/
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52:30
Hot Takes: Thoughts on Current Wellness Trends for Moms
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
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50:56
Rethinking the “Little Treat” Culture (Without Giving Up Your Favourite Things)
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
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29:19
Your Postpartum / Post Child Period Questions—Answered
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/
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27:41
Mealtimes with Kids: Challenges, Tips and Realistic Solutions
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
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