Habit stacking is the simple, sustainable strategy that makes lasting weight loss possible without another restrictive diet. If you have started and quit more nutrition programs than you can count, habit stacking is the reason some women finally keep results while everyone else yo-yos back to square one.

In this episode, Lizzie breaks down why small, stacked habits like a daily walk, tracking your food, and hitting a protein goal beat any all-or-nothing plan, and why most people quit around week three simply because the process gets boring, not because it stopped working.

Lizzie Ens, functional nutrition coach, business owner, author, and speaker, walks you through the exact framework she teaches inside her six week Undiet You program, the same one built on the habit stacking method from James Clear's Atomic Habits. You will hear a real client story of a 12 pound loss in one month with zero restriction, understand why anxiety often traces back to a lack of daily structure, and learn how to sequence your own habits so this becomes the last time you start over. If you are ready to stop dieting and start building habits that stick, this is where you begin.

In this episode, you’ll learn:

• Why habit stacking, not another restrictive diet, is the key to sustainable weight loss, and how small stacked habits create results that actually last through the holidays and beyond.
• What the six week Undiet You program looks like from the inside, including a real client result of a 12 pound loss in one month without dieting.
• How to structure your first two weeks using only a daily walk and food tracking before you ever touch calories or macros.
• Why anxiety often comes from a lack of structure in your daily habits, not from what you are eating.
• How habit stacking works alongside your protein and calorie goals to build a sustainable sub-stack toward your bigger health goal.
• Why the mundane, boring middle of building a habit is exactly where the most successful people separate themselves from everyone else.
• Why waiting until January to start over keeps you stuck, and how starting before the holidays changes everything.

We talk about:

00:00 What habit stacking is and why it works

01:00 Inside the six week Undiet You program

03:19 VIP versus basic program options explained

08:11 The Atomic Habits method behind habit stacking

09:06 Week one, just walk and track your food

10:18 Week two, setting your calories and protein goals

12:03 Why everyone gets bored around week three

14:53 How lack of structure creates anxiety

16:12 Why structure matters for health and business

18:37 Why investing in yourself changes everything

22:18 Are people taking advantage of you

Ready to stop guessing and start healing at the root? Join Lizzie's 6 Week Undiet You program at https://www.undietyou.com/6-week-undiet-you

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

#HabitStacking #UndietYou #FunctionalNutritionCoach #RootCauseHealing #SustainableWeightLoss #WeightLossWithoutDieting #HealthyHabitsForWomen #AtomicHabits #MindsetAndNutrition #EmotionalEatingHealing #BloodSugarBalance #HolisticWellness #WomensHealthCoach #NutritionCoach #HealthyHabits #SmallHabitsBigResults #AmishRenegade #RenegadeRevolution #TheLizzieEnsShow

How to keep kids healthy at school starts long before the first sniffle shows up in the classroom. If your kid comes home every fall with a cough that lingers for months, functional nutrition coach Lizzie Ens says the root cause usually traces back to what they eat every day, not just the germs going around. You cannot control every hand your kid touches at school, but you can control what fuels their gut and their immune system before they ever walk through the classroom door.

Lizzie Ens, functional nutrition coach, business owner, author, and speaker, walks you through the exact back to school health routine she uses with her own son. You will hear which daily vitamin C and multivitamin she gives him, why she swapped hand sanitizer for a hypochlorous acid spray called Briotech, and what a real school lunch looks like in her house. She also shares her go to remedies, mullein drops and cold sock therapy, for when her son does get sick. This is not about shaming yourself as a parent. It is about giving your family simple, natural tools that actually work.

In this episode, you’ll learn:

• Why what your kid eats before and during back to school season directly affects how often they get sick and how quickly they bounce back, based on Lizzie's own family experience.
• The daily supplement routine Lizzie uses for her son, including a chewable vitamin C from DaVinci and a kids multivitamin, and why she believes consistency matters more than the brand.
• How hypochlorous acid, known as HOCl, works as a non-toxic alternative to hand sanitizer, and why Lizzie sprays it on her son's feet, arms, and even his nose every school morning.
• What Lizzie packs in her son's school lunch on a typical day, from sliced turkey and goat cheese to fresh fruit and gluten-free pretzels, to support his gut and immune system.
• Why mullein drops are Lizzie's go to remedy for ear discomfort, and how cold sock therapy can help break a fever or calm a cough overnight for kids and adults alike.
• The vitamin C brand Lizzie recommends for adults and older kids who can swallow pills, plus how to get 15 percent off supplements through her Fullscript account.
• Why Lizzie avoids frozen dinners and heavily processed foods for her son, and how added sugar and food dyes can disrupt a child's gut microbiome and immune response.

We talk about:

00:00 Why back to school means more germs and sick days

00:25 What triggers most back to school illness for kids

01:13 How your kid's diet affects their immune system and gut

02:29 Why Lizzie is not trying to shame parents with this episode

03:13 What a healthy school lunch looks like in Lizzie's house

05:21 The daily kids multivitamin and chewable vitamin C Lizzie uses

06:56 What Lizzie uses instead of hand sanitizer for her son

07:24 How to use hypochlorous acid spray for kids at home

09:02 Which vitamin C brand works best for older kids and adults

10:01 How mullein drops help with ear discomfort

10:49 What cold sock therapy is and how it helps a fever

11:23 What Lizzie keeps on hand for when her son gets sick

Ready to stop guessing and start healing at the root? Join Lizzie's 6 Week Undiet You program at https://www.undietyou.com/6-week-undiet-you

Fullscript: https://us.fullscript.com/welcome/lens/store-start

Resources:

• Daily kids multivitamin
• Chewable vitamin C by DaVinci (300mg, natural cherry flavor, with rose hips, bioflavonoids, pectin, stevia) — via Fullscript
• Kids probiotic (she admits she's been inconsistent with this one)
• Briotech hypochlorous acid (HOCl) spray, used as a hand-sanitizer alternative — sprayed on feet, arms, head, and even in the mouth or nose before school; originally bought on Amazon
• Vitamin C from Mitolife, for older kids/adults who can swallow pills
• Organic gummy multivitamin from Garden of Life (her son's current pick; he doesn't like the Hiya chewables)

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

#FunctionalNutrition #RootCauseHealing #BackToSchoolHealth #KidsImmuneSupport #NaturalRemedies #GutHealth #HealthyKids #NonToxicLiving #HypochlorousAcid #VitaminCForKids #KidsProbiotics #ColdAndFluSeason #HolisticParenting #MomLife #ImmuneSupport #UndietYou #TheLizzieEnsShow

How to get healthy without money is the real question behind the excuse you keep telling yourself. Functional nutrition coach Lizzie Ens is done letting "I'll get healthy when I'm rich" slide as an excuse. If you have ever put off eating better or moving your body because you think you cannot afford it, this episode is the wake up call you need. Lizzie breaks down why your health, not your bank account, is your actual wealth, and why waiting for more money is quietly costing you your life.

Lizzie Ens, functional nutrition coach, business owner, author, and speaker, walks you through the free and nearly free habits that move the needle fastest: a 10 to 15 minute walk after meals to improve insulin resistance, drinking more filtered water instead of bottled, prioritizing 8 hours of sleep, and cooking at home instead of ordering out. She also unpacks a client's real DM about the money excuse, and introduces her new resource, The Undiet You Beginner's Guide: Weight Loss Without the Drama, built for anyone ready to start healing from the inside out without a big financial commitment. This episode will change how you think about what wealth actually means.

In this episode, you’ll learn:

• Why the belief that you will get healthy once you are rich is keeping you stuck, and how to break it before it costs you your health.
• How a 10 to 15 minute walk after meals can improve insulin resistance, according to Lizzie, sometimes more effectively than medication alone.
• Why bottled water may be raising your xenoestrogen exposure, and how a simple countertop filter pays for itself within a month.
• Why prioritizing 8 hours of sleep is one of the most powerful, cost free tools you have for weight loss and hormone balance.
• Why home cooked meals are cheaper and more nutritious than fast food or delivery, even when you are on a tight grocery budget.
• How to spot the hidden spending, like lashes or nails, that is quietly draining the money you say you do not have for your health.
• Why what you tell yourself about your body and your health becomes your reality, and how to change the story starting today.

We talk about:

00:00 The excuse that is keeping you from getting healthy

00:27 Why "I'll get healthy when I'm rich" is a lie you tell yourself

01:51 Why your health matters more than a million dollars

06:32 Inside The Undiet You Beginner's Guide

09:39 What a client's DM reveals about the money excuse

10:59 Why saying "I have depression" can become your reality

11:38 How walking after meals improves insulin resistance

13:18 Why bottled water may be raising your hormone risk

16:02 How to fix your sleep and reset your circadian rhythm

17:48 Why home cooked meals cost less than fast food

19:02 What are you really spending your money on

21:06 What are you telling yourself that you cannot do

Ready to stop guessing and start healing at the root? Join Lizzie's 6 Week Undiet You program at https://www.undietyou.com/6-week-undiet-you

The Undiet You Beginner's Guide: Weight Loss Without the Drama: https://undietyou.com/undietyou-beginners-guide

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

#FunctionalNutrition #RootCauseHealing #HealthOnABudget #InsulinResistance #BloodSugarBalance #MetabolicHealth #WeightLossMindset #HealthyHabits #WomensHealth #HolisticWellness #UndietYou #FunctionalNutritionCoach #HormoneHealth #SleepAndWeightLoss #WalkingAfterMeals #MoneyMindset #HealingFromTheInsideOut #TheLizzieEnsShow

How to age well after 40 starts with a simple question. What are you actually afraid of? On this episode of The Lizzie Ens Show, host Lizzie Ens sits down with Dr. Kyle Hulsebus, a third-generation chiropractor and the creator of the 40 Over 40 framework, to unpack why most people wait until their 40s to finally take their health seriously. If you feel anxious, glued to your phone, or stuck wondering whether it is too late to change your life, this conversation is the reset you need.

Lizzie Ens, functional nutrition coach, business owner, author, and speaker, is joined by Dr. Kyle Hulsebus for an unfiltered conversation about anxiety, nomophobia, breathwork, and the gratitude practice that turns pain into purpose. You will learn why turning your phone off completely resets your nervous system, how a simple three breath reset calms anxiety in real time, and why Carl Jung's belief that life truly begins at 40 is backed by 15 years of clinical experience with thousands of patients. This is your permission slip to stop waiting for the right time and start now.

In this episode, you’ll learn:

• The 40 Over 40 framework Dr. Kyle Hulsebus built after realizing most people wait until their 40s to finally commit to lasting health change, and why that timing is not a coincidence.
• Why nomophobia, the clinical fear of being without your phone, is driving anxiety and disconnection, and the simple daily practice of turning your phone off to reset your nervous system.
• How breathwork lowers CO2 buildup and calms an anxious nervous system, plus the exact three breath reset Dr. Kyle teaches as the very first step in the 40 Over 40 method.
• The difference between spiritual attacks and chemical imbalance when anxiety takes over, and why addressing the physical root often has to come before anything else can heal.
• Why Carl Jung's quote that life really begins at 40 reflects what Dr. Kyle sees clinically after 15 years of chiropractic care with thousands of patients across every decade of life.
• A simple daily gratitude practice that reframes your hardest life experiences into the exact lessons that shaped who you are, straight from Dr. Kyle's own coaching approach.
• Why quiet, undistracted time in your car or home rewires your nervous system for presence, and how to start building that stillness back into a noisy, overstimulated life.

We talk about:

00:00 Meet Dr. Kyle Hulsebus and the 40 Over 40 framework

03:57 What is the 40 Over 40 method

04:29 Why most people wait until their 40s to change their health

06:11 The Carl Jung quote behind life beginning at 40

10:50 How men's and women's health has shifted in the last five to ten years

13:41 What to do when you feel anxious about everything

14:32 The physical and neurological roots of anxiety

21:44 Tip number one of the 40 Over 40, why breathing comes first

23:40 The light and sound meditation practice Dr. Kyle uses daily

27:44 Why turning your phone off resets your nervous system

29:19 What is nomophobia and why it is a real diagnosis

32:06 The gratitude practice that turns pain into purpose

Ready to stop treating symptoms and start healing at the root? Book your consultation at https://undietyou.com/

Connect with Dr. Kyle

• Instagram: https://www.instagram.com/the40over40/
• YouTube: https://www.youtube.com/@DrKyleHulsebus
• Website: https://drkylehulsebus.com/

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

#FunctionalNutrition #RootCauseHealing #HealingFromTheInsideOut #UndietYou #LifeAfter40 #HealthyAgingAfter40 #Nomophobia #DigitalDetox #PhoneAddiction #BreathworkForAnxiety #AnxietyRelief #ChiropracticCare #GratitudePractice #MindsetShift #PersonalGrowth #WomensWellness #HolisticHealth #TheLizzieEnsShow

An evening routine for better sleep starts hours before your head hits the pillow, not at bedtime itself. If you call yourself a night owl, functional nutrition coach Lizzie Ens says your circadian rhythm has just been trained wrong, not broken. You guys, this is the difference between waking up foggy and waking up ready to go, and it affects way more than how tired you feel.

Lizzie Ens, functional nutrition coach, business owner, author, and speaker, walks you through exactly why sleep hygiene, cortisol timing, and your circadian rhythm decide how well you sleep and how productive you are the next day. She breaks down why doing anything productive within an hour of bedtime spikes cortisol, wires your brain, and blocks melatonin from doing its job. She explains why your last meal needs a three hour buffer before sleep so your body can focus on healing instead of digesting, and why a short walk after meals does more for insulin resistance than most medications.

Lizzie also shares her own nightly wind down routine and the free Fix Your Zs sleep guide on undietyou.com. If you want your body to heal, your evening routine is where it starts.

In this episode, you’ll learn:

• Why calling yourself a night owl usually means your circadian rhythm has been trained wrong, not that you were built that way
• How your brain shifts from calm beta waves into productive alpha waves the moment you check your phone or start working in the morning
• Why doing anything productive within an hour of bedtime spikes cortisol and makes it harder to fall asleep, even with melatonin and magnesium
• Why eating within three hours of bedtime forces your body to digest instead of heal and detox while you sleep
• How a 10 minute walk after meals supports insulin resistance more effectively than some medications
• What a real wind down routine looks like, from sauna and red light therapy to blue light blocking glasses
• Why treating sleep as flexible instead of a fixed priority is quietly wrecking your next day energy and focus

We talk about:

00:00 Why your evening routine matters more than you think

00:31 How your circadian rhythm decides your bedtime

02:41 Setting a consistent bedtime window for better sleep

03:14 Why your brain needs beta time before alpha time

04:27 How screen time triggers cortisol and adrenal fatigue

05:20 Why productive tasks before bed backfire on your sleep

08:00 What happens when you work right up until bedtime

09:00 Where to grab the free Fix Your Zs sleep guide

10:46 Why nutrition and hydration quietly affect your sleep

12:33 Why eating before bed blocks your body from healing

13:43 How walking after meals helps insulin resistance

15:48 Lizzie's own nightly wind down routine

Ready to stop treating symptoms and start healing at the root? Book your consultation at https://undietyou.com/

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

#EveningRoutine #SleepHygiene #CircadianRhythm #BetterSleep #CortisolBalance #InsulinResistance #FunctionalNutrition #RootCauseHealing #HormoneHealth #AdrenalFatigue #SleepTips #HealingFromTheInsideOut #WellnessRoutine #BedtimeRoutine #NightOwlNoMore #BlueLightGlasses #MagnesiumForSleep #HolisticHealth #UndietYou #TheLizzieEnsShow

Invest in yourself is the mindset shift Lizzie Ens says keeps women stuck or sets them free. If you keep telling yourself you're not worthy of spending money, time, or energy on your own growth, you are choosing to stay in the gap between the life you have and the life you actually want. Comfort zones feel safe, but they are also where dreams quietly die.

Lizzie Ens, functional nutrition coach, business owner, author, and speaker, breaks down the exact shift that took her from leaving the Amish community at nineteen with twenty dollars in her pocket to building the life she has today. You'll learn the difference between a poverty mindset and a prosperity mindset around money, why comfort zones kill dreams, and the blunt question Lizzie asks clients before they even think about dating: would you date you? She also opens up about her upcoming book, The Gap Between, and why the loneliest part of growth is usually the part right before the breakthrough.

In this episode, you’ll learn:

• Why a poverty mindset around money keeps you from investing in yourself, and the exact shift Lizzie Ens made to move from a poverty mindset to a prosperity mindset.
• What the gap between dreaming and doing actually feels like, and why most people give up right when the isolation of that gap sets in.
• Why comfort zones are where dreams go to die, and how discomfort is actually a signal that you are finally being pushed toward growth.
• The blunt question Lizzie Ens asks before anyone starts dating: would you date you, and why the answer changes everything about who you attract.
• How growing up in the Amish community programmed Lizzie Ens to believe dreaming was only for other people, and how she broke that conditioning as an adult.
• Why hiring a professional to fast track your health, business, or mindset saves you years compared to trying to figure it all out alone.
• The simple morning gratitude practice Lizzie Ens uses, inspired by a habit she heard about from Tony Robbins, to stay in a prosperity mindset instead of fear.

We talk about:

00:00 Why most people stay stuck instead of taking action

00:54 The biggest lie you believe about needing it all figured out

02:17 What the gap between dreaming and doing really means

04:52 Living your dream life after years of only believing in it

06:53 The gratitude habit inspired by Tony Robbins that rewires your mindset

08:03 Why investing in yourself beats just spending money on yourself

11:04 Do your dreams die inside your comfort zone

13:51 Why Amish women are taught not to invest in themselves

15:18 How dare you believe you are not worthy of your own dream

17:12 What Lizzie told a client only four years removed from the Amish

20:54 Would you date you today

23:00 Why personal growth can feel lonely before it feels good

Ready to stop treating symptoms and start healing at the root? Book your consultation at https://undietyou.com/

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

#InvestInYourself #PersonalGrowthJourney #ComfortZone #DreamBig #GrowthMindset #FunctionalNutritionCoach #RootCauseHealing #MindsetShift #AmishRenegade #BreakingFreeFromConditioning #PovertyMindset #ProsperityMindset #WomenInWellness #UndietYou #InvestInYou #PersonalDevelopment #HealingFromTheInsideOut #TheLizzieEnsShow

Why can't you orgasm? Here's the thing, it's rarely about your body. It's about your nervous system, your nerve endings, and whether you feel safe enough to let go. If you've spent years wondering what an orgasm even is, or you shut down the second someone touches you, you are not broken. You were never taught.

On this episode of The Lizzie Ens Show, Lizzie sits down with Milica Jelenic, a holistic health practitioner with over 20 years of experience in somatic body work and sexual health education, and author of The Pleasure Zone, a number one Amazon bestseller in women's sexual health.

You'll learn what actually happens in your body during a full body orgasm, how cortisol and oxytocin work together to relieve stress, and how somatic practices like EMDR and family constellations help you heal sexual trauma. Your pleasure is not shameful. It is information.

In this episode, you’ll learn:

• Why so many women never experience a full body orgasm, and what actually has to happen in the nervous system for one to occur
• Where the clitoris is located and why it has over 10,000 nerve endings, more than researchers originally believed
• How cortisol, oxytocin, and endorphins interact during orgasm to physically relieve stress and anxiety
• Why sexual trauma shuts down your ability to feel pleasure, and how somatic body work and EMDR help you heal it
• How posture and nervous system regulation directly affect your capacity for intimacy and pleasure
• Why perimenopause and postpartum change your relationship to sex, and what actually helps during both
• What Milica's book The Pleasure Zone teaches about reclaiming your sexual confidence, one chapter at a time

We talk about:

00:00 Meet Milica Jelenic, holistic health practitioner and pleasure educator

02:47 Why sex education was taboo growing up and how that shapes women today

09:20 The history of doctor-prescribed orgasms and where vibrators came from

10:03 Wilhelm Reich, orgone energy, and healing through orgasm

11:47 Why are orgasms important for women reclaiming their pleasure

15:59 What is a full body orgasm and how your body gets there

23:27 What actually happens with cortisol and oxytocin during orgasm

31:27 How do you heal after sexual trauma and touch aversion

33:01 Why somatic body work retrains your posture and nervous system

34:50 Why Milica tells her Amish friend God created the clitoris

42:47 Inside The Pleasure Zone, Milica's book on women's sexual health

Ready to stop treating symptoms and start healing at the root? Book your consultation at https://undietyou.com/

Connect with Milicia

• Instagram: https://www.instagram.com/magicalmilica/
• Facebook: https://www.facebook.com/milica.jelenic
• TikTok: https://www.tiktok.com/@milicajelenic1
• YouTube: https://www.youtube.com/@thepleasurezone
• LinkedIn: https://www.linkedin.com/in/milica-jelenic-77234937/
• Website: https://milicajelenic.com/
• Her book: https://amzn.to/4wsB0ol

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

#FunctionalNutrition #HolisticWellness #WomensHealth #SexualHealing #FullBodyOrgasm #SomaticHealing #NervousSystemHealing #TraumaHealing #ClitoralHealth #WomensSexualHealth #OrgasmEducation #HolisticSexEducation #RootCauseHealing #IntimacyHealing #ThePleasureZone #UndietYou #TheLizzieEnsShow

People pleasing and autoimmune disease are more connected than most doctors will ever tell you. If you have been diagnosed with Hashimoto's, thyroid issues, or unexplained autoimmune symptoms, and you have already cleaned up your diet and exercise, the missing piece might be trapped emotions, not your fork. You guys, this is the conversation nobody has with you at the doctor's office.

Lizzie Ens, functional nutrition coach, business owner, author, and speaker, shows you how trapped emotions like anger, fear, and grief settle into your liver, kidneys, and gut until you deal with them.

Drawing from her own healing from severe acne, Hashimoto's, and decades of people pleasing rooted in her Amish upbringing, Lizzie teaches you how to tell your gut feeling apart from people pleasing so you stop making decisions that cost you your health. Here's the thing: your body starts to heal the moment you start using your voice.

In this episode, you’ll learn:

• Why using your voice effectively does not make you a bitch, and how people pleasing keeps you stuck in patterns that hurt your health.
• How trapped emotions get stored in your organs, including how anger settles in the liver and fear settles in the kidneys.
• Why your thyroid, Hashimoto's, and autoimmune symptoms may have nothing to do with your diet and everything to do with suppressed emotions.
• How peeling back your own emotional layers, one at a time, helps you finally get to know who you really are underneath it all.
• How to tell the difference between your gut feeling and people pleasing, so you stop making decisions that bring chaos into your life.
• Why speaking up and setting boundaries is the piece most root cause healing plans leave out, and how your body starts to heal once you do.

We talk about:

00:00 What using your voice without guilt actually looks like

01:21 Growing up Amish with no voice and no dreams of your own

02:00 Why anger was labeled a sin in Lizzie's Amish home

03:23 What shutting down a child's voice really teaches them

07:09 Where trapped emotions live in your organs and body

07:56 Is your acne actually a sign of anger repression

10:22 Hashimoto's, 90 food sensitivities, and the real root cause

11:02 The mentor call that showed Lizzie how closed off she was

15:00 What people pleasing has to do with your authority

18:11 How your gut feeling is your connection to God

20:00 Ignoring your intuition is people pleasing, here's the proof

26:00 Why speaking up in your own voice heals your body

Ready to stop treating symptoms and start healing at the root? Book your consultation at https://undietyou.com/

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

#RootCauseHealing #FunctionalNutrition #PeoplePleasing #TrappedEmotions #Autoimmune #HashimotoHealing #ThyroidHealth #EmotionalHealing #GutFeeling #Boundaries #SelfSilencing #HealingFromTheInsideOut #FormerAmish #AmishRenegade #HolisticWellness #WomensHealth #MindBodyConnection #UndietYou #TheLizzieEnsShow

How to build your dream life starts with one question: do you believe you're worthy of it? If you've spent years staying comfortable instead of dreaming, this episode is your wake up call. You'll hear why comfort zones kill dreams, why so many women stop dreaming without even realizing it, and what changes when you finally trust yourself and God with the life you actually want.

Lizzie Ens, functional nutrition coach, business owner, author, and speaker, walks you through the exact process she used to manifest her new home and a ten day dream trip to Europe: write it down, hand it to God, and get uncomfortable on purpose.

You'll walk away with a simple journaling practice to get your dreams out of your head and onto paper, plus the mindset shift that finally let Lizzie believe her dream life was allowed to belong to her too. If you've ever thought your dreams belong to someone else, this episode will change that.

In this episode, you’ll learn:

• Why staying in your comfort zone is the number one reason most people never build the dream life they say they want, and how to recognize when you're settling instead of growing.
• How to identify the subconscious belief that your dreams belong to someone else, and why naming that belief out loud is the first step to breaking it for good.
• A simple journaling practice for getting your dreams out of your head and onto paper, including how to write your requirements the same way Lizzie did before finding her home.
• Why making yourself uncomfortable on purpose, instead of waiting for life to force it on you, is what actually creates lasting growth and change.
• How trusting God with the outcome while still taking action helped Lizzie find a home with everything on her list, down to a sunset view she never even said out loud.
• Why growing up Amish or Mennonite can teach you that dreaming isn't allowed, and the first step to giving yourself permission to dream again.
• Why it's so hard to dream about your life when you don't feel good physically, and what to address first if your health is what's holding your dreams back.

We talk about:

00:00 How to build your dream life starts here

00:52 Why your comfort zone kills your dreams

02:00 What belief is blocking your dreams

04:00 How to get uncomfortable on purpose

07:33 Writing down your dream home requirements

10:00 Why journaling your dreams actually works

12:27 Finding a home with everything on the list

14:12 Do you believe you are worthy of your dream life

17:05 Planning a ten day dream trip to Europe

19:09 Permission to dream after an Amish upbringing

21:24 Why feeling unwell makes it hard to dream

Ready to stop treating symptoms and start healing at the root? Book your consultation at https://undietyou.com/

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

#DreamLife #ComfortZoneChallenge #Manifestation #JournalingPractice #PersonalGrowth #MindsetShift #FunctionalNutritionCoach #RootCauseHealing #HealingFromTheInsideOut #FaithAndManifestation #AmishRenegade #FormerAmish #WomensWellnessPodcast #EntrepreneurMindset #LifeByDesign #UndietYou #TheLizzieEnsShow

Holiday eating tips that actually work start with one mindset shift: one bad bite doesn't blow the whole day.

If you've ever eaten a muffin at breakfast and then decided the rest of the day was a total write-off, you already know the all-or-nothing trap. It derails progress fast, and it has nothing to do with willpower.

In this solo episode, functional nutrition coach Lizzie Ens breaks down her real strategy for navigating Fourth of July parties, summer cookouts, and any event where the food isn't exactly on your plan.

Lizzie shares her protein-first plating framework, the three-bite rule for dessert and the dopamine science behind it, and what to take before and after drinking alcohol to support your liver. This is short, practical, and honest. No guilt, no perfection required.

In this episode, you’ll learn:

• The all-or-nothing mindset is the real reason you blow your eating plan at parties, not the food itself, and exactly how to break the cycle for good.
• Lizzie's protein-first plating framework: how to build your plate at any party so you leave feeling good instead of sluggish and regretful.
• The three-bite rule for dessert, and the dopamine science that explains why every bite after the third one gives you zero additional benefit.
• How to prep your system before drinking alcohol, including glutathione, NAC, and charcoal, to support your liver and reduce the aftermath.
• Why bringing your own food to a party is one of the easiest and most effective ways to stay on track without anyone noticing.
• How to set your boundaries around food and alcohol at social events without awkward explanations or feeling like you're missing out.

We talk about:

00:00 How to stay on track during Fourth of July parties

00:35 The four-tire analogy: why one bad bite doesn't ruin your day

02:18 Where the all-or-nothing mindset really comes from

03:00 How alcohol shows up as an emotional escape and what Lizzie does instead

05:00 How to set your boundaries at parties without explaining yourself

05:40 Lizzie's strategy: what she ate at a pool party and why she left feeling great

07:13 Why you should bring your own food and what actually works best

08:00 The protein-first plating framework for any party situation

08:35 The three-bite rule for dessert explained

09:19 How dopamine drops with each bite and why this changes everything

10:21 What happens after the third bite and why you're still eating

12:00 How to apply the three-bite rule to alcohol too

12:28 Glutathione, NAC, and charcoal: how to prep your liver before drinking

14:16 The full party prep checklist: what to do before you go

15:16 Closing: how to have an amazing Fourth of July without wrecking your progress

Ready to stop treating symptoms and start healing at the root? Book your consultation at https://undietyou.com/

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

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