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PODCAST

The 80% Club

The 80% Club - where your hosts Liz and Ally, a Nutritionist and Naturopathic doctor, chat all things health, nutrition, habits, motherhood and hormones.

health & fitness parenting

All Episodes

22:15

S2E7: Healthy Habits for Busy Moms: How to Stay Well...

The 80% Club ·

2025/11/10

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

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14:45

S2E6: Winter Energy: Why You Feel So Tired (and Easy...

The 80% Club ·

2025/11/03

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)

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23:40

S2E5: Cravings Explained: Why They Happen (and How to...

The 80% Club ·

2025/10/27

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,

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23:20

S2E4: Tips For Navigating Halloween With Kids: From a...

The 80% Club ·

2025/10/20

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

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23:00

S2E3: Lose Weight Without Tracking Calories:...

The 80% Club ·

2025/10/13

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

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26:44

S2E2: How to Finally Find Motivation to Exercise (and...

The 80% Club ·

2025/10/06

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

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22:54

S2E1: 3 Food Routines That Will Change the Way You...

The 80% Club ·

2025/09/29

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,

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52:30

Enjoy This Summer Without Getting Derailed From Your...

The 80% Club ·

2025/06/25

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

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50:56

Hot Takes: Thoughts on Current Wellness Trends for Moms

The 80% Club ·

2025/06/16

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

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29:19

Rethinking the “Little Treat” Culture (Without Giving...

The 80% Club ·

2025/06/09

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

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27:41

Your Postpartum / Post Child Period Questions—Answered

The 80% Club ·

2025/06/02

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

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46:17

Mealtimes with Kids: Challenges, Tips and Realistic...

The 80% Club ·

2025/05/26

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

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44:20

*Realistic* Sleep Tips for Tired Moms

The 80% Club ·

2025/05/12

In this episode we're tackling a topic that matters A LOT for parents: getting better sleep. We all know that getting good sleep can be tough, especially with young kids. In this episode, we’ll offer practical tips for dealing with sleep deprivation, building healthy sleep habits, and adapting to our children's changing sleep needs. We're here to remind you to control what you can control, stay flexible and practice a lot of self-compassion as you try to prioritize sleep amidst the chaos of

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48:34

Motherhood Survival Guide - Tips To Create More Ease

The 80% Club ·

2025/05/05

In honor of Mother’s Day, this episode of the 80% club, Liz and Ally are chatting about what helps them stay grounded in the beautiful chaos of raising young kids. From navigating partner communication to finding systems that actually work, this is their honest take on some of the things that help make motherhood feel lighter—and more doable. Tune in for relatable stories, tips, strategies, and a reminder that you don’t have to do it all alone. In this episode: [03:00] The power of communicating

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41:39

Eating When You’re Not Hungry: Why It Happens and How...

The 80% Club ·

2025/04/28

In this episode of the 80% Club, Liz and Ally delve into the topic of emotional eating. They provide practical strategies for recognizing and managing the urge to eat when not hungry. The discussion covers common triggers, such as stress and boredom, and the importance of distinguishing between true hunger and emotional cravings. They also highlight the significance of mindful eating, planning for treats, and adjusting dietary habits to reduce the reliance on food for emotional comfort. The

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31:27

PMS - Your Hormones Don't Need to Derail you every...

The 80% Club ·

2025/04/14

In this episode, Liz interview's Dr. Ally and they do a dive deep into what PMS actually is, why it happens, and most importantly, what you can do about it. Dr. Ally unpacks the commonly misunderstood nature of PMS, explaining that it’s not just about hormonal levels being "off" — it’s how our bodies respond to those normal hormonal changes. From lifestyle and nutrition strategies to tracking your cycle and when to seek further support, this episode is full of practical, empowering information for

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33:36

Getting your partner on board with your health goals

The 80% Club ·

2025/04/07

Today we're discussing the importance of partner support in achieving health goals. We're sharing our personal experiences and offering actionable advice on how to communicate effectively with your partner. The conversation covers setting goals, managing household responsibilities, and utilizing tools like shared calendars and strategies to reduce mental load. Whether you're striving for better nutrition, consistent exercise, or overall wellness, this episode provides valuable insights to help you

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41:50

Low Energy? Start here.

The 80% Club ·

2025/03/31

Experiencing low energy as a mom? This week we're sharing practical and sustainable strategies for boosting energy levels. We're covering essential topics such as balanced nutrition, the importance of hydration, optimizing sleep, the role of regular movement, and the impact of mental health and social connections. We also discuss key lab tests that can help diagnose underlying issues affecting energy and debunk common myths around supplements and dietary requirements. 00:00 Introduction to the

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45:57

Building Muscle: How to Make it Happen

The 80% Club ·

2025/03/24

In this episode of the '80 Percent Club' podcast, hosts Liz, a holistic nutritionist, and Ally, a naturopathic doctor, discuss the importance of building muscle for moms. They share their personal fitness journeys, emphasizing the significance of consistency, attainable goals, and realistic strategies for incorporating exercise into a busy mom's lifestyle. The episode also covers the benefits of protein intake, the role of supplements like creatine in muscle building, and practical tips for staying

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36:52

Simple Meal Planning for Busy Moms

The 80% Club ·

2025/03/17

Hosts Liz, a holistic nutritionist, and Ally, a naturopathic doctor, tackle the often daunting task of meal planning. They share practical tips and strategies to simplify meal planning, such as starting with an inventory of your kitchen, keeping it simple with repeatable recipes, adjusting meal timings, and using grocery delivery services. Liz and Ally discuss their personal meal planning routines and how they adapt them for busy family schedules. They emphasize planning for real-life scenarios and

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21 results

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