The 80% Club

This episode features a conversation with Meghan Marr, a registered clinical counsellor specializing in motherhood, who breaks down why so many moms feel overwhelmed and overstimulated—and why it's not a personal failure.

Through a nervous system lens, she explains that modern motherhood is inherently overwhelming (we're not meant to do it alone), and that our reactions are biological responses, not character flaws. She walks us through how the nervous system drives thoughts, emotions, and behaviors and some practical, realistic strategies for staying regulated within the overstimulation of motherhood.

Connect with Meghan: https://www.meghanmarr.com/

Follow us on Instagram:

• @meghanmarr
• @drallypower
• @lizdornian

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

Work with Liz: https://www.lizdornian.com/coaching

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.

If you've been feeling like social media is draining your energy and stealing time from the things that actually matter, this episode is for you. Liz and Ally share their honest experiences with taking intentional breaks from social media and how it's transformed their capacity for showing up in their lives—and their health.

From the app that actually works to the surprising ways scrolling affects your stress levels, this is a real conversation about finding balance in our always-online world.

In this episode:

• Why social media breaks aren't just about screen time—they're about your health
• The constant search for new strategies vs. actually doing what you already know
• How blocking social media during key times (4-7 PM, weekends) changes so much
• The Opal app: why this one actually works when others don't
• The hidden cost: decision fatigue and mental drain from constant scrolling
• Comparison culture and the low-level stress you don't even notice
• The dopamine hit cycle and why you keep reaching for your phone
• Practical strategies: apps, phone placement, and intentional boundaries
• What 24 hours offline actually feels like (spoiler: you'll notice the difference)

Whether you're trying to lose weight, manage stress, or just feel more present in your life, reducing social media might be the missing piece you haven't considered. This episode is full of relatable moments and practical tools to help you take back your time and mental energy.

Tools mentioned:

Opal app - use code "H6XKN" for a free 30-day Opal Pro pass

https://www.opal.so/

Follow us on Instagram!

Liz: @lizdornian

Ally: @drallypower

Work with Liz: http://lizdornian.com/coaching

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

Thanks for listening!

In this workshop replay, Liz breaks down the four biggest weight loss mistakes she sees moms making over and over again: relying on exercise to drive fat loss, depending on willpower, focusing on "clean eating" instead of energy balance, and trying to fix emotional eating with more rules. If you're on a weight loss journey this episode will show you how to shift into the approach that actually works for moms!

Weight Loss Cheat Sheet:

https://lizdornian.myflodesk.com/cheatsheet

Apply for the Nourished Mom Program to book a discovery call:

https://l.bttr.to/lLgUR

Follow us on Instagram!

Liz: @lizdornian Ally: @drallypower

Work with Liz: http://lizdornian.com/coaching

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

If you feel like your usual weight loss strategies suddenly stopped working in midlife, this episode is for you. In this second part of our conversation on perimenopause, we break down the 5 key shifts that matter most —muscle, insulin resistance, calorie deficits, sleep, and stress—and explain why they're different (and more important) now. Practical, realistic, and grounded in science—so you can stop spinning your wheels and start seeing progress again.

Follow us on Instagram!

Liz: @lizdornian Ally: @drallypower

Work with Liz: http://lizdornian.com/coaching

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

If you're in your late 30s or early 40s, or suspect you're in perimenopause, and suddenly weight loss feels way harder — this episode is for you.

In Part 1 of our perimenopause series, we break down what's actually happening in your body, why belly weight shows up differently, and why hormones aren't the whole story. We talk aging, lifestyle, estrogen shifts, insulin resistance, and why weight loss rules don't really change 👀

Most importantly: you're not doomed. Weight loss is still possible — it just may require a more intentional, updated approach than it did before.

🎧 Stay tuned for Part 2 with specific, actionable strategies.

⏱ Key Timestamps (Condensed)

00:00 Why weight loss feels suddenly harder 02:00 Feeling "doomed" by perimenopause — and why that's not true 03:00 The 3 drivers of midlife weight changes 05:00 Estrogen loss & belly fat explained 08:00 Hormones vs calories: what still matters 10:30 Why "eat better, move more" stops working 12:30 Labs that matter (insulin, inflammation, iron, vitamin D) 15:00 Undereating & over-exercising traps 17:30 Big takeaways + encouragement

Follow us on Instagram!

Liz: @lizdornian Ally: @drallypower

Work with Liz: http://lizdornian.com/coaching

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