Well On Her Way with Dani Marenburg

What happens when something you love no longer fits the season of life you’re in? In today’s episode, I’m sitting down for a very real, very unfiltered conversation about a decision that did not come easily. After months of reflecting, praying, and really listening to my gut, I realized something had shifted. Between stepping back into one-on-one coaching, feeling pulled to be more present with my daughter, and recognizing the time and energy this show truly takes, I had to ask myself a hard question – what actually matters most in this season? In this episode, I’m sharing the honest behind-the-scenes of that decision, the mindset shift that helped me get there, and the lesson so many women struggle with… sometimes growth isn’t about doing more, it’s about having the courage to do less, but better. If you’ve been feeling stretched, pulled in too many directions, or questioning what to hold onto and what to release, this conversation will hit close to home. Hit play to hear why this isn’t a goodbye… it’s something much more intentional. In the meantime, come connect with me on Instagram @itsdanimarenburg 00:56 – Why This Episode Is Unplanned and Personal 02:13 – The Shift to One-on-One Coaching and Why It Feels Right 03:36 – The Honest Truth: You Can’t Do Everything Well, Sometimes Less Is More 04:01 – Behind the Scenes On The Time Commitment of Creating This Podcast 05:13 – All 150+ Episodes Are Still Here! Your Favorites Aren’t Going Anywhere 06:37 – The Meaning of Sustainability Beyond Nutrition… A New Chapter Ahead 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode153 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle. Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

If you feel like building a high protein plate sounds good in theory but completely overwhelming in real life, this episode is for you. Today I’m sitting down with Rachael DeVaux of @rachaelsgoodeats, and this felt less like an interview and more like two toddler moms at the kitchen counter talking about what’s actually working. Rachael breaks down how to make protein the backbone of your plate without counting macros, obsessing, or spending hours in the kitchen. We unpack power pantry staples, 20-minute dinners, how to plan just three meals a week to cut decision fatigue, and how to feed yourself and your family the same meal without short-order cooking. You’ll walk away knowing exactly how to simplify your week, feel fuller longer, stabilize your energy, and finally stop the 4pm crash and late-night snack spiral. If you’ve been craving structure without rigidity and nourishment without overwhelm, hit play and let’s dive in. Rachael’s new book, The High-Protein Plate: 100 Satisfying Everyday Recipes, is available now. Grab your copy today: https://rachaelsgoodeats.com/the-high-protein-plate-cookbook/ 00:34 – How to Build Simple, High-Protein, Nutrient-Dense Meals Without Feeling Overwhelmed 6:00 – The Real-Life Staples That Make Healthy Eating Actually Doable for Busy Families 7:03 – Why Variety (But Not Perfection) Matters for Kids’ Nutrition and How to Keep It Manageable 11:50 – The “Power Pantry” Framework That Helps Moms and Non-Moms Alike Ditch Decision Fatigue 19:33 – A 10-Minute Sunday Planning Ritual to Save Weeknight Dinner Chaos 20:00 – Rachel’s 20-Minute High-Protein Dinners for When Plans Change 22:00 – Why “Cook Once, Eat Twice” Makes Weekday Lunches a Breeze Episode Links: 👉🏻 Grab a copy of Rachael’s new book, The High-Protein Plate: 100 Satisfying Everyday Recipes HERE Connect with Rachael: Website | Instagram 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode152 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle. Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

Healthy eating shouldn’t feel like a second full-time job — but if you’ve ever felt overwhelmed, behind, or like you’re failing at “doing it right,” this episode is for you. In today’s conversation, I’m sitting down with nutritionist, chef, and corporate wellness strategist Chef Leigh to break down what your version of healthy can actually look like in real life — not the Instagram-perfect kind. We talk through three simple but powerful shifts that make nourishing yourself feel doable even on your busiest days: the Power Plate Pause, why snack prep often matters more than meal prep, and how to use mood–food mapping to support your energy, focus, and emotions. This episode isn’t about restriction, perfection, or copying someone else’s routine. It’s about learning how to pause, fuel instead of just function, and make food work for your life — not against it. If you’ve been craving a calmer, more grounded approach to eating that actually fits your schedule, your stress levels, and your season of life… press play. The shift you’ve been missing might be simpler than you think. 4:16 – How to Find Your Own Version of Healthy 6:53 – Power Plate Pause: The Simple Mindful Eating Trick 13:38 – Snack Prep vs. Meal Prep—Making Nutrition Work For You 25:43 – Mood Food Mapping: Using Food to Support Your Emotions 31:54 – Why Pausing and Fueling (Not Just Functioning) Is Your First Step Episode Links: HEREWebsiteInstagram Other Episodes You’ll Love: Episode 102: It's Not Your Willpower, It's Your Hidden Hungers: What Actually Leads to Emotional Eating (and How to Overcome It) with Dr. Melissa McCreery 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode151 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts

If your results only last a few weeks, it’s not because you’re inconsistent — it’s because your plan was never built to survive real life. The cycle of going all-in, burning out, and starting over isn’t a motivation issue. It’s a strategy issue. And today we’re fixing that. In the final episode of our Real Results Reset Series, I’m breaking down why most resets fail, why intensity and perfection backfire, and what actually creates progress when life is busy, messy, and unpredictable. We’ll walk through the three pillars that make results repeatable — not just doable on your best weeks, but sustainable on your worst. Plus, the simple “worst week test” that changes how you approach consistency altogether. You’ll walk away feeling clear, grounded, and confident in a plan that doesn’t fall apart the moment stress, travel, hormones, or real life shows up. And by the end, I’ll ask you one question that could completely change how you build results from here on out. Hit play and let’s dive in. 0:09 – Why Most Resets Fail (Hint: It’s Not a Motivation Problem) 3:44 – The Power of Repeatable Weeks Over Perfect Weeks 4:26 – The 3 Pillars for Lasting Results 11:06 – How to Structure Your Routine for Real Life (Even During Your Worst Weeks) 13:07 – Why Measuring Progress Takes More Than Just Watching the Scale 14:24 – Progress Isn’t Linear—Consistency Is Key Other Episodes You’ll Love: HERE 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode150 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle. Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

If you feel like you’re doing everything right and nothing is changing, it’s probably not you. It’s your metabolism being under supported for years without you even realizing it. In episode 2 of our Real Results Reset series, I’m breaking down why so many women in their 30s, 40s, and 50s feel stuck despite eating clean, moving their bodies, and trying to do all the right things. I walk you through the real metabolic blockers that quietly slow progress, why your body isn’t working against you, but protecting you, and what supportive shifts actually help your metabolism respond again without more restriction or burnout. By the end, you’ll feel relief knowing your metabolism isn’t broken and you’re not failing. If you want to find out which blocker is holding you back and what happens when you finally start supporting your body the right way, hit play and let’s dive in. 4:24 – How Chronic Undereating and Inconsistent Calories Hurt Your Progress 7:45 – Why Protein Is The Essential Fix Most Women Miss 9:53 – Stress Isn’t Just Mental—How Busy Living Spikes Cortisol & Stalls Progress 2:57 – Hormonal Shifts in Perimenopause, Menopause, and Postpartum—What They Actually Mean for Metabolism 16:57 – Five Simple Steps to Unstick Your Metabolism—Consistency Beats Perfection Every Time OTHER EPISODES YOU'LL LOVE: HERE 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode149 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle. Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

Imagine having the body you WANT and the energy you NEED – all while eating the food you love! Join The Macro Accelerator today: https://mindin-my-wellness.captivate.fm/macroaccelerator If you’ve ever kicked off January feeling fired up and somehow found yourself exhausted and off track by week three, this episode is for you. I’m opening our Real Results Reset series by calling out the three silent mistakes most women make every January that quietly sabotage fat loss before it even has a chance. This isn’t about willpower or trying harder. It’s about why starting from the wrong place keeps you stuck in the same start-over cycle year after year. In this episode, I break down why motivation alone isn’t a strategy, why slashing calories works against your hormones and energy, and why trying to earn results by doing more actually backfires. I break down what really moves the needle for women when it comes to fat loss and body recomposition, and how to build habits that hold up when life gets busy instead of falling apart the moment routine breaks. This is the foundation for everything we’re building this month, and it’s designed to feel doable, repeatable, and grounded in how your body actually works. By the end, you’ll feel relief knowing you don’t need a more intense plan or more restrictions to see real results. You’ll walk away with a clearer starting point that supports your metabolism instead of fighting it and sets you up for consistency, not burnout. 4:09 – How Relying on Motivation Instead of Strategy Sets You Up for Failure 5:01 – Why Intense, All-or-Nothing Plans Don’t Last 6:31 – The Hidden Risks of Focusing Only on Cutting Calories 8:12 – Why Prioritizing Protein, Carbs, and Stress Management Supports Fat Loss 10:25 – The Secret: Building Metabolic Capacity Beats “Burning More” 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode148 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle. Also, some links on this...

This episode is raw in a way I don’t usually get. No expert interview. No structured lesson. Just me sharing the hardest year of my life and the moment I realized I was standing at a fork in the road. Losing myself completely or choosing to rebuild into the woman and mother I want to be. I talk honestly about postpartum hormones, losing routines, grieving parts of my old life, and the quiet identity shift that no one really prepares you for when motherhood collides with ambition, business, and real life. I take you behind the scenes of what this year actually looked like and the realizations that finally stopped the spiral. We talk about the pressure to do it all, why feeling lost doesn’t mean you failed, and how I’m redefining priorities without abandoning myself in the process. I also share the non-negotiables I’m committing to as I move into this next season and why rebuilding doesn’t have to be extreme to be meaningful. By the end of this episode, I hope you feel less alone in the messy middle and a little more grounded if this year shook your sense of identity. If this year left you feeling lost, stretched thin, or quietly questioning who you are now, this episode is for you. 0:19 – What It Feels Like to Lose (and Rebuild) Your Identity After Baby 12:09 – How Setting Non-Negotiables Helped Me Reclaim Control 14:51 – Why Therapy, Routine, and Flexible Nutrition Became Essential Tools 22:22 – How Rebuilding Gently, Not Perfectly, Is My Goal for the Year Ahead Other Episodes You’ll Love: Episode 132: The #1 Thing No Mom Warned Me About Weaning 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode147 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle. Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to...

Join the New Year Reset! We start January 5th: https://mindin-my-wellness.captivate.fm/reset26 You don’t need a “new year, new you” moment to lean out and feel confident going into 2026. If you’ve made it through the busiest, messiest months of the year and you’re still here showing up, this coaching chat is your pause button. I’m walking you through how I would personally enter 2026 if my goal was to lean out without pressure, guilt, or starting over. This is about reflecting differently, noticing what actually worked, and using those small wins as your momentum instead of fixating on what wasn’t perfect. In this final episode of the Holiday Eating Series, I guide you through three simple but powerful reflection questions that help you close out the year feeling proud instead of panicked. We talk about what habits felt easy and sustainable, what you can carry forward into the new year, and what you can finally leave behind in 2025, like guilt, perfectionism, and the constant pressure to do it all right. By the end, you’ll feel calm, clear, and deeply reassured that you never stopped making progress and that the foundation you built this season is exactly what will carry you into your strongest year yet. Hit play and let’s finish this year on purpose. And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap 1:15 – The Downside of “All or Nothing” Thinking After the Holidays 1:55 – Why Small, Sustainable Habits Matter More Than Perfection 6:02 – The Simple Reflection Questions That Help You Build Momentum 5:19 – Why You Should Celebrate Tiny Wins Not Just Big Ones 7:59 – How Letting Go of Guilt and Perfectionism Sets You Up for Success 10:00 – You Don’t Need a “New Year, New You”—Consistency Is Built on What’s Already Working Other Episodes You’ll Love: Episode 128: HOT TAKE: Should You Be Adding Salt or Electrolytes to Your Water?Episode 139: Why Starting Over in January Keeps You Stuck (Do THIS simple reset to stay consistent all season!) | HOLIDAY EATING SERIESEpisode 140: How to Create a Flexible Holiday Eating Routine So You Can Enjoy the Season Without Stressing About Weight Gain | HOLIDAY EATING SERIESEpisode 141: How to Quickly Stop the I’ll Start Over on January 1st Mentality (Try THIS Before You Spiral!) | HOLIDAY EATING SERIESEpisode 142: The Two Ingredients That Make Holiday Eating So Much Easier | HOLIDAY EATING SERIES

Join the New Year Reset! We start January 5th: https://mindin-my-wellness.captivate.fm/reset26 You don’t need a January 1 reset to feel back in control again, and waiting might be the very thing keeping you stuck. This episode is for that weird in-between week after the holidays when routines feel optional, energy is low, and you’re living on leftovers and good intentions. That’s why in episode 7 of our Holiday Eating Series, I’m walking you through how to rebuild your rhythm without overhauling your life or spiraling into all-or-nothing thinking. I share the one small habit that actually creates momentum, how to use a simple reset loop to get out of reactive mode, and how to add structure back in gently so it supports your real life instead of fighting it. By the end of this coaching chat, you’ll feel grounded, clear, and confident about what to focus on right now so January doesn’t feel like a frantic restart. This is about closing out the year feeling proud instead of panicked and setting yourself up for momentum that actually lasts. And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap 1:45 – The “In-Between” Week: Why Post-Holiday Chaos Is the Best Time to Reconnect 5:59 – The Power of One Tiny Habit (And Why Big Overhauls Always Fail) 7:17 – Reset Loop: Plan, Act, Reflect, Repeat—for Results Before the Calendar Turns 8:41 – Gentle Structure Beats Rigid Rules—Add Back Routines One Piece at a Time 9:27 – Five-Minute Reflection That Can Shift Your Entire New Year 11:09 – The One Action Step for January (That Doesn’t Feel Overwhelming) Other Episodes You’ll Love: Episode 128: HOT TAKE: Should You Be Adding Salt or Electrolytes to Your Water?Episode 139: Why Starting Over in January Keeps You Stuck (Do THIS simple reset to stay consistent all season!) | HOLIDAY EATING SERIESEpisode 140: How to Create a Flexible Holiday Eating Routine So You Can Enjoy the Season Without Stressing About Weight Gain | HOLIDAY EATING SERIESEpisode 141: How to Quickly Stop the I’ll Start Over on January 1st Mentality (Try THIS Before You Spiral!) | HOLIDAY EATING SERIESEpisode 142: The Two Ingredients That Make Holiday Eating So Much Easier | HOLIDAY EATING SERIESEpisode 143: Exactly What To Do Before, During & After...

Ready to step into 2026 feeling clear, confident, and in control? Join The New Year Reset and get a personalized, science-backed roadmap that actually works with your body and real life: https://mindin-my-wellness.captivate.fm/reset26 Here’s the truth most women need to hear after a holiday meal. You didn’t ruin anything and you don’t need to punish your body to get back on track. If you’ve ever woken up puffy, bloated, or mentally spiraling into I’ll just start over tomorrow mode, this episode is your permission slip to do things differently. In episode 6 of our Holiday Eating Series, I walk you through exactly what to do after overeating so you can feel better fast without restriction, detoxes, or burning it off. We talk about why punishment actually backfires, how to reset your body gently through hydration, movement, and balanced meals, and the mindset shift that stops one indulgent meal from turning into a full blown all or nothing spiral. Think of this as a calm, steady reset instead of a reaction driven by guilt. By the end of this episode, you’ll know how to wake up the next day feeling grounded, confident, and back in rhythm with your body instead of stuck in regret. You’ll walk away with a simple reset ritual you can lean on all holiday season so one meal never steals your momentum again. If you want to feel calm, strong, and consistent before January 1st, hit play and let’s dive in. And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap 1:45 – Why you don’t need to make up for holiday overeating and how to reset gently instead 3:47 – How skipping meals or exercising extra after a big meal can actually backfire 4:20 – Understanding water retention and why hydration with electrolytes is your best friend after indulging 5:14 – Using gentle movement after a holiday feast for recovery, not punishment 6:18 – Getting back to balanced meals with protein and fiber works better than restriction 7:04 – Swapping all-or-nothing thinking for asking yourself what future you would do 8:53 – Planning your reset ritual ahead of time for stress-free holidays Other Episodes You’ll Love: Episode 139: Why Starting Over in January Keeps You Stuck (Do THIS simple reset to stay consistent all season!) | HOLIDAY EATING SERIESEpisode 140: How to Create a Flexible Holiday Eating Routine So You Can Enjoy the Season Without Stressing About Weight Gain | HOLIDAY EATING SERIESEpisode 141: How to Quickly Stop the I’ll Start Over on January 1st Mentality (Try THIS Before You Spiral!) | HOLIDAY EATING SERIESEpisode 142: The Two Ingredients That Make Holiday Eating So Much Easier | HOLIDAY EATING SERIESEpisode 143: Exactly What To Do Before, During & After Your Holiday Events For Maintaining Body Composition | HOLIDAY EATING SERIES 🔗

If holiday events leave you feeling anxious, reactive, or like you’ve already blown it before the night even starts, this episode is your reset. In episode 5 of our Holiday Eating Series, I’m breaking down exactly how to approach parties and dinners so you can enjoy the food and the moment without spiraling, because it’s not the holiday meals that throw most women off, it’s the strategy they walk in with. I walk you through what actually matters before, during, and after an event so you can stay grounded, avoid the guilt hangover, and keep your momentum intact. We’ll talk about the subtle ways women accidentally sabotage themselves, how to build a plate that supports balance instead of relying on willpower, and what to do after a big night so guilt doesn’t turn into an all or nothing reset. By the end, you’ll know how to leave an event feeling satisfied and in control instead of stuffed, frustrated, or planning to start over tomorrow. Hit play and let’s change how this season feels. And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap 2:40 – Why holiday overeating is driven by mindset, not just food choices 3:14 – The simple three-step plan: what to do before, during, and after events 3:41 – Why “saving calories” by skipping meals leads to overeating 6:36 – How to build your plate for balance (and enjoying the fun foods, too) 8:44 – The 80% full rule for mindful eating at holiday gatherings 10:49 – How to reset the next day—no restriction or guilt required Other Episodes You’ll Love: Episode 139: Why Starting Over in January Keeps You Stuck (Do THIS simple reset to stay consistent all season!) | HOLIDAY EATING SERIESEpisode 140: How to Create a Flexible Holiday Eating Routine So You Can Enjoy the Season Without Stressing About Weight Gain | HOLIDAY EATING SERIESEpisode 141: How to Quickly Stop the I’ll Start Over on January 1st Mentality (Try THIS Before You Spiral!) | HOLIDAY EATING SERIESEpisode 142: The Two Ingredients That Make Holiday Eating So Much Easier | HOLIDAY EATING SERIES 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode143 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Ever wondered why holiday eating leaves you feeling out of control, snacky all day, or totally wiped out? What if I told you that feeling "off" around food this time of year has nothing to do with willpower or discipline but everything to do with two simple nutrients missing from your meals? In episode 4 of our Holiday Eating Series, I spill my absolutely game-changing secret for navigating the season so you never have to start over in January. I’m unpacking the real culprit behind holiday overeating, and showing you exactly how to make your next meal keep you satisfied for hours (not minutes), using nutrition tools you can actually put to work today. You’ll get practical swaps for breakfast, lunch, dinner, and snacks and discover why carbs and sugar are your body’s gas pedal (and how to hit the brakes with ease). Plus a mindset shift that breaks the punishing cycle of restriction for good. By the end of this episode, you’ll have the confidence and a game plan to walk into every holiday event steady, energized, and in control, no matter what’s on the table. If you’re ready to transform your plate, your mood, and your holidays, hit play and let’s dive in. And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap 3:36 – Why overeating during the holidays is usually a blood sugar issue, not a willpower problem 3:04 – The secret power of this one simple combo for fewer cravings and steadier energy 6:37 – How to add protein and fiber to real-life, hectic holiday meals (without restricting your favorites) 10:24 – How to switch your mindset to focus on “crowding in” nourishing foods instead of cutting 12:02 – Your single-action step to steady your hunger and cravings this week Other Episodes You’ll Love: Episode 139: Why Starting Over in January Keeps You Stuck (Do THIS simple reset to stay consistent all season!) | HOLIDAY EATING SERIESEpisode 140: How to Create a Flexible Holiday Eating Routine So You Can Enjoy the Season Without Stressing About Weight Gain | HOLIDAY EATING SERIESEpisode 141: How to Quickly Stop the I’ll Start Over on January 1st Mentality (Try THIS Before You Spiral!) | HOLIDAY EATING SERIES 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode142 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Still stuck in the guilt spiral after indulging in your favorite holiday treats? What if enjoying dessert didn’t mean starting over on Monday, or vowing to “be good” in January? In episode 3 of our Holiday Eating Series, I’m sharing the real psychology behind holiday food guilt, “off-limits” indulgences, and those all-or-nothing spirals that can leave you feeling frustrated and defeated by January 1st. You'll hear my go-to mindset shifts to stop guilt in its tracks, why giving yourself permission around holiday foods is the most freeing thing you can do, and the secret to truly enjoying your favorite treats without the inevitable shame spiral. Plus, I’ll share one simple action you can try this week to make mindful eating feel effortless. And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap Ready to stop dieting through December and step into the holidays with confidence, clarity, and zero regret? Hit play and let’s dive in. 3:10 – Why Food Guilt Is Learned (And How to Unlearn It for Good) 4:25 – The Dangerous Cycle of Restriction, Craving, and Guilt (and How to Break It) 5:16 – How Granting Yourself Permission Around Food Reduces Chaos 5:51 – What True Balance Looks Like During the Holidays (No Perfection Required) 7:11 – Three Mindset Shifts to Stop the “Start Over Monday” Mentality 9:52 – Your One-Item Action Step to Practice Mindful Eating in Real Life Other Episodes You’ll Love: Episode 139: Why Starting Over in January Keeps You Stuck (Do THIS simple reset to stay consistent all season!) | HOLIDAY EATING SERIESEpisode 140: How to Create a Flexible Holiday Eating Routine So You Can Enjoy the Season Without Stressing About Weight Gain | HOLIDAY EATING SERIES 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode141 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this...

Struggling to juggle real life with holiday chaos without trashing your progress or starting over in January? What if surviving the holidays didn’t require perfection, rigid rules, or endless “all or nothing” cycles? In episode 2 of our Holiday Eating Series, I’m sharing my secrets to navigating December with less stress, zero guilt, and routines that actually work when life gets unpredictable. You'll learn why “perfect plans” always flop, how to create your own simple anchor meals and movement habits that keep you grounded (even when your schedule explodes), and the essential shift every woman needs to stop the holiday-backslide cycle for good. If you’re ready to build a holiday game-plan you actually want to follow and how consistency can be shockingly easy with just three simple non-negotiables, hit play and let’s dive in. And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals? Download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap 2:41 – Why Flexible Structures Beat Restrictive Rules During the Holidays 4:21 – How Anchor Meals Keep You Sane (and Full) When Life Gets Busy 7:49 – The Power of Small, Repeatable Movements Over Intense Workouts 8:31 – How Rest and Routines Support Consistency (and Your Mood) 12:16 – Why Anchor Habits Are Your Secret Weapon for Staying on Track Other Episodes You’ll Love: Episode 139: Why Starting Over in January Keeps You Stuck (Do THIS simple reset to stay consistent all season!) | HOLIDAY EATING SERIES 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode140 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle. Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

Welcome to the Holiday Eating mini series! This new, 8-part series is short bite-sized coaching chats designed to help you get through the holidays with less stress, more intention and without feeling like you're starting over in January. Today, we’re kicking off with episode 1 featuring the single biggest holiday mindset shift that could completely change the way you experience December and let you finally say goodbye to the cycle of guilt, restriction, and “starting over” in January. What if I told you that the holidays don’t actually ruin your progress, and you’re not one plate of cookies away from throwing it all out the window? I’m breaking down the holiday “damage” myth, how to balance enjoying a few indulgences guilt-free, and simple, science-backed strategies you can use right away. Plus, I’ll walk you through picking your three “anchor habits” so your healthy routines don’t fall apart no matter how wild December gets. If you’re ready to experience the holidays without the usual shame spiral or overwhelm and start 2026 without needing another “reset”, hit play and let’s dive in. And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals? Download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap 02:49 – Why You Don’t Need to Start Over in January—Making the Mindset Shift That Sticks 03:49 – The Real Cause of Post-Holiday Setbacks? It’s the All-or-Nothing Spiral, Not the Food 05:32– Maintenance Is Progress: Why Holding Steady Over the Holidays Is a Victory 06:42 – Your Body Won’t Forget Months of Healthy Habits After One Festive Month 08:01 – How Three Anchor Habits Keep You Grounded When Life Gets Chaotic 09:31 – Why Applying Simple Toolkit Strategies Now Makes January Way Less Overwhelming 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode139 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle. Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to...

Are you wasting your workout by skipping breakfast or sabotaging your progress by eating before you sweat? In today’s Hot Take episode, I’m tackling one of the biggest debates in fitness right now… is it actually better to work out fasted or fueled? You’ve seen the hot takes all over—some say fasted training torches fat, others swear by eating first for more muscle gains. But what does the latest research really say, especially for women navigating shifting hormones, stress, and the realities of life in your 30s, 40s, and 50s? I’m digging into a brand new 2025 study that puts fasted and fed resistance workouts head-to-head, pulling apart the myth, the science, and the massive limitations of “one size fits all” fitness advice. You’ll walk away knowing exactly how to decide whether fasting or eating before your workout is actually right for your unique body. Plus, clear, tactical takeaways you can use this week, alongside relief from the stress and confusion around the “perfect” workout routine. If you want to know for sure which camp you’re in and walk away with immediate, sustainable steps to fuel your workouts, protect your hormones, and reclaim your energy, hit play and let’s dive in. And if you’re wondering how to enjoy the holidays without sacrificing your body goals, don’t forget to download my FREE Holiday Eating Roadmap: https://mindin-my-wellness.captivate.fm/roadmap 2:34 – Why Studies on 20-Somethings Don’t Always Apply Once You Hit Your 30s, 40s, or 50s 4:47 – Is Fasted or Fueled Training Better? Breaking Down the Confusion (and the Latest Research) 7:40 – What the New 2025 Study Found: Equal Muscle Gains Whether You’re Fasted or Fed But Not the Whole Story 10:35 – Hidden Downsides of Fasted Workouts for Women With High Stress, Hormonal Shifts, or Thyroid Issues 13:47 – Who Can Try Fasted Training And Who’s Better Off Eating Before Workouts? 18:24 – Simple Snack Hacks for When You’re “Not Hungry” in the morning 21:44 – Why Consistency, Protein, and Personalization Always Beat Fasting Trends Other Episodes You’ll Love: Episode 128: HOT TAKE: Should You Be Adding Salt or Electrolytes to Your Water?Episode 120: Hot Take: Should Busy Women Like Me Even Bother With Creatine? 💭 If there's a wellness trend you're curious about, leave a review on Apple Podcasts or a comment on Spotify letting me know which trend you want me to cover next. Or you can DM me on Instagram @wellonherwaypod. 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode138 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two...

Is your fitness routine stuck in YouTube patchwork mode, but you’re craving real results like toned muscle, more energy, and a program that actually works? In this Well Line episode, I’m answering Kristen’s question on how to cut through the noise, choose the right strength training plan, and finally make body recomposition happen without spending hours you don’t have. I’m breaking down exactly how to structure your workouts for maximum impact, how to master progressive overload, target the right muscle groups, and avoid the classic mistakes that stall progress. Whether you’ve only got 20 minutes or you’re ready for a five-day plan, I’ll show you how to tailor every sweat session, choose the right program (even if you’re working out at home) and finally make progressive overload work for you. If you’re ready to know how to build a workout routine that actually fits your busy life and delivers real body changes, hit play and let’s dive in. And if you want to try my all-time favorite workout app, grab your free 30-day trial: https://mindin-my-wellness.captivate.fm/sadieactive 5:45 – Why Piecing Together YouTube Workouts Can Backfire on Your Fitness Goals 7:25 – The Science-Backed Case for Prioritizing Strength Training Over Cardio 9:28 – How to Structure Upper, Lower, and Full Body Days for Optimal Results 12:35 – The Essential Role of Progressive Overload in Body Recomposition 13:41 – How to Tell When It’s Time to Increase Your Weights or Reps 20:19 – Why Area-Specific, Consistent Training Is the Real Game-Changer for Busy Women Other Episodes You’ll Love: Episode 63: The Benefits of Strength Training in Your 40’s, 50’s and BeyondEpisode 3: From Small to Strong: Evolving Health Through Strength Training with Sadie Rigby 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode137 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique,...

Are peptides the new fountain of youth or just another wellness fad? If you’ve been bombarded by celebrities, clinics, and biohackers hyping this “miracle” in women’s health, you’re not alone. So let’s cut through the noise together. In this week’s episode, I sit back down with Katie Whelan, cofounder of Joi Women’s Wellness, to dive deep into what peptides are, why they matter, and how some of the top peptides can support women’s energy, metabolism, skin, gut health, and even recovery and libido. Katie shares the “cherry on top” approach to stacking peptides with hormone support (HRT), how to spot real peptide therapy versus risky knock-offs, and what symptoms signal it’s time to consider them. If you want to know the simple steps you can take to cut through the overwhelm, practical ways to find the right peptides for you, and total clarity on how to get started safely, hit play and let’s dive in. And if this resonates and you’re ready to get your own lab work done, visit https://mindin-my-wellness.captivate.fm/joiwellness to get 50% off lab testing or 15% off all therapies, treatments and supplements of your choice with code DANIM. You can also book your free 15-minute Health Coach Call with Joi Wellness here and get personalised support to finally feel on top of your hormones. 4:25 – What Peptides Really Do: From Energy to Skin to Recovery 5:58 – The Most Popular Peptides for Women Right Now (and What They Actually Help With) 5:58 – How GLP-1 Peptides Are Being Used For Everything From Cholesterol To Energy and Why Their Reputation Is Changing 9:19 – How to Find Your Best Fit and Why Working with a Real Provider Matters 12:39 – Signs Peptides Might Be For You 17:08 – How to Start Using Peptides Without Feeling Overwhelmed 14:27 – Peptides and HRT: Can You Combine Them for Better Results? 20:43 – All the Different Ways to Take Peptides 20:38 – The Safe Way to Get Started Episode Links: https://mindin-my-wellness.captivate.fm/joiwellnessBook your free 15-minute Health Coach Call with Joi Wellness hereWebsiteInstagram Other Episodes You’ll Love: Episode 135: The Early Signs of Perimenopause You’re Probably Mistaking for Stress | Katy Whalen, Founder of Joi Wellness 🔗 HEAD TO THE SHOW NOTES:

What if the symptoms you’re brushing off like fatigue, mood swings, and sleepless nights, aren’t just “normal stress,” but real signals your hormones are shifting? In this episode, I sit down with Katie Whalen, co-founder of Joi Women’s Wellness, to reveal what’s really happening as we move through perimenopause and menopause, and how hormone replacement therapy (HRT) could be the missing link to finally feeling like yourself again. We’ll bust myths, look at the science your doctor might not mention, and unpack how personalized lab work can spot what’s really going on even if you’ve been told you’re “fine.” You’ll walk away understanding the early signs to look for, how HRT works, and why you don’t have to just “deal with it” anymore. There’s so much more available for you than suffering in silence. Hit play now to learn the one step that could change everything. And if this resonates and you’re ready to get your own lab work done, visit https://mindin-my-wellness.captivate.fm/joiwellness to get 50% off lab testing or 15% off all therapies, treatments and supplements of your choice with code DANIM. You can also book your free 15-minute Health Coach Call with Joi Wellness here and get personalised support to finally feel on top of your hormones. – What Standard Lab Work Often Misses About Hormone Health – The Truth About “Normal Ranges” vs. What’s Actually Optimal for You – What Hormone Replacement Therapy (HRT) Really Is and Why It’s Not Just for Women in Menopause – How the WHI Study Changed HRT Prescriptions Overnight (and Why That’s Shifting Now) – Signs You’re Ready for HRT Even If You’re Not Yet in Menopause – Can Balancing Hormones Help with Mood, Anxiety, and Energy? – How to Start: The Case for Personalized Lab Testing and Symptom Tracking Episode Links: https://mindin-my-wellness.captivate.fm/joiwellnessBook your free 15-minute Health Coach Call with Joi Wellness hereWebsiteInstagram 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode135 💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 💚 COME SAY HI: Come hang with me on Instagram

Ever feel like you’re doing everything “right” with your health and still can’t figure out why your period’s gone MIA? Or maybe you’re confused about what’s really going on post birth control and wonder if you’ll ever feel “normal” again. In this episode, I sit back down with period recovery specialist Victoria Myers to unpack the overlooked signs of hypothalamic amenorrhea (HA), the science-backed practical strategies real women are using to regain their cycles and fertility naturally, and finally getting real answers when you’ve been dismissed or misunderstood. We’re digging into why so many women are told IVF is their only option, how to differentiate between HA and PCOS (and yes, you can have both), what labs and lifestyle tweaks actually matter, and exactly what it takes to feel safe in your body so your hormones and fertility can thrive. So if you’re ready to focus on the right changes to make your cycle regular again, even if you’ve struggled for years or lost hope, hit play and let’s dive in. 3:54 – Why Root Cause Investigation (HA vs. PCOS) Should Always Come First 9:22 – How Eating More and Exercising Less Can Jumpstart Period Recovery 14:34 – How Tracking Basal Body Temperature and Cervical Mucus Confirms Ovulation 19:34 – What 2,500 Calories a Day Can Do for Your Hormones (Yes, Even If You’re Petite) 29:33 – Why Self-Worth and Body Image Are Tightly Linked with Period Health and The Best First Steps To Take If You Suspect HA or Irregular Cycles Episode Links: WebsiteInstagramNourishing Women Podcast Other Episodes You’ll Love: Episode 133: Lost Your Period After Birth Control? Here’s Why (and What to Do Next) | Victoria Myers, Period Recovery SpecialistEpisode 34: My Hormone Journey: Hypothalamic Amenorrhea, Candida, and More! 🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode134 💚 COME SAY HI: Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips. ⭐️ FOLLOW & REVIEW: Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: Apple Podcasts Spotify Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode. Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare...