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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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. ✨

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LIZ'S HOLIDAY WEIGHT LOSS MASTERCLASS

Burnout by Emily and Amelia Nagoski

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Follow us on Instagram: Liz: @lizdornian Ally: @drallypower

Work with us: 🌿 lizdornian.com/coaching 🌿 drallypower.com

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

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

This week, Liz dives deep into one of the most common struggles for moms trying to eat well — cravings. Whether you're snacking after dinner, constantly craving sweets, or feeling out of control around food, this episode will help you understand what's actually going on and how to handle it with more ease and awareness.

You'll learn how to tell whether your cravings are driven by:

• True physical hunger (your body genuinely needs fuel),

• Emotional eating (you're using food to soothe stress, overwhelm, or boredom), or

• Habit patterns (your brain has simply learned to expect food at certain cues).

Instead of relying on willpower, Liz shares her calm, evidence-based approach to identifying the root cause of cravings and addressing it from both sides — physiological and emotional. You'll also hear why sleep, stress, and balanced meals matter more than perfection when it comes to reducing cravings long-term.

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Check out the Nourished Mom Program and/or book a discovery call: https://www.lizdornian.com/coaching

Follow Liz on instagram: https://www.instagram.com/lizdornian/

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Work with Ally: https://www.drallypower.com/

Follow Ally on instagram: https://www.instagram.com/drallypower/

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Follow The 80% Club Podcast for more real conversations about nutrition, hormones, and habits for moms.

In this episode, Liz and Ally discuss the challenges of managing Halloween candy consumption for both kids and parents. The conversation includes practical tips for reducing the volume of candy brought home, alternative Halloween traditions, and strategies for mindful eating. They share personal experiences and suggestions from clients, emphasizing flexibility and realistic tips that don't involve saying no to trick or treating, or candy in general. If Halloween feels stressful, this episode offers insights to make it more manageable and enjoyable. 00:00 Introduction and Welcome 01:11 Halloween and Kids: The Struggles 03:25 Managing Halloween Candy for Kids 05:28 Halloween Traditions 06:29 Reducing Candy Volume: Tips and Tricks 12:17 Managing Your Own Candy Intake 17:35 Teaching Kids to Listen to Their Bodies 21:41 Conclusion and Final Thoughts Happy Halloween 🎃

Follow us on Instagram!

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, we're discussing realistic, evidence-based strategies for busy moms to achieve sustainable weight loss without dieting or calorie tracking. We're talking about the importance of energy balance, mindful eating, and adjusting portions of nutrient-dense foods. We also highlight common challenges moms face, like weekend eating, sugary beverages, and alcohol, and how to navigate them for real-life weight loss success.

00:00 Introduction to The 80% Club

00:29 Today's Topic: Losing Weight Without Counting Calories

02:27 Understanding Energy Balance

04:14 Identifying the Root Problem

11:06 Practical Tips for Mindful Eating

18:50 Monitoring Progress and Making Adjustments

20:49 Building Foundational Habits for Long-Term Success

21:59 Conclusion and Final Thoughts

Grab Liz's free training: How to Lose 5-15 lbs for Moms with Little Kids

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

Struggling to find the motivation to exercise? You're not alone — in fact, only 15% of Canadian adults are meeting weekly movement recommendations. In this episode, Liz and Ally dive into the psychology of motivation and share how you can make exercise feel less like a "should" and more like something you actually want to do.

You'll learn:

• Why motivation isn't something you wait for — it's something you build.
• The three key elements of self-determination theory (autonomy, competence, and relatedness) and how they apply to fitness.
• Practical ways to choose movement you enjoy, build confidence with new skills, and find the support you need to stay consistent.

If exercise has ever felt like punishment, or you've struggled to stick with a routine, this conversation will help you rethink your relationship with movement and discover motivation that lasts.

Work with us:

• Nutrition Coaching with Liz → lizdornian.com/coaching
• Naturopathic Support with Dr. Ally → drallypower.com

Connect on Instagram:

• Liz → @lizdornian
• Ally → @drallypower

In the premiere episode of season two of The 80% Club, we share our excitement for the new season and discuss the challenges of getting back into routines in September. We explain our goal to keep episodes shorter and more practical, focusing on solving real problems. Listeners are encouraged to submit their issues for Q&A style episodes. This episode dives into practical strategies for simplifying food prep and meal planning, highlighting the importance of making food decisions ahead of time, scheduling meal planning into your calendar, and batching meals. We also discuss the use of grocery delivery services and the benefits of planning meals in advance to reduce the daily mental load. Plus, there's an announcement about the return of the Meal Prep Mastery workshop. We conclude by inviting mums to share their health struggles for future episode discussions. 00:00 Welcome Back to Season Two! 01:27 New Season, New Format 04:01 Simplifying Food for Busy Lives 08:11 Meal Prep Mastery Announcement 08:58 Making Food Decisions Ahead of Time 16:18 Time Blocking for Meal Planning 20:05 Batch Cooking Tips 23:37 Wrapping Up and Listener Engagement 24:43 Conclusion and Contact Information Join Meal Prep Mastery: https://www.lizdornian.com/mealprep 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

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/