The Improvement Lab

Fueling your body during pregnancy and beyond isn’t just about “eating for two” it’s about understanding your changing needs, honoring your body, and cutting through the myths that can make this season feel overwhelming. In this episode, I’m joined by Anna Busenburg, RD, CSP, LD, CLC, a registered dietitian with the American Dairy Association Mideast who specializes in women’s health, pediatrics,...

Fueling your body isn’t just about calories—it’s about timing, hormones, and choosing foods that support your performance, recovery, and overall health. In this episode, I’m joined by Anna Busenburg, RD, CSP, LD, CLC—a registered dietitian with American Dairy Association Mideast who brings a powerful, science-backed perspective on how women can fuel smarter at every stage of life. We dive into: -...

Let's dive deep into the powerful relationship between your sleep and your hormones — from stress to blood sugar, cravings to cycle health. If you’re constantly tired, wired, or anxious, your sleep might be the missing link. You’ll learn: What actually happens to your hormones when you don’t sleep well How poor sleep spikes cortisol and affects your mood Why sleep impacts cravings and blood sugar...

What if the success you’re chasing isn’t what actually makes you feel fulfilled? In this episode, we’ll dive into how hustle culture, perfectionism, and comparison mess with our self-worth, and explore what it really means to feel “enough.” In this episode, you’ll learn: Why achievement alone doesn’t equal confidence The psychology behind perfectionism and hustle culture How to stop tying your wor...

What if your low energy, irritability, or anxiety wasn’t just in your head —but actually connected to what you’re eating (or not eating)? In this episode, Jaclyn, a registered dietitian and queer wellness coach, breaks down the science behind how nutrition impacts your mental health. From blood sugar crashes to nutrient deficiencies, gut health to under-eating, this episode is packed with practica...

Do you ever feel like you’re too much, not enough, or just don’t quite fit in? Same. In this episode, Jaclyn gets real about what it’s like to build confidence when the world wasn’t built with you in mind. Through personal stories, psychological insights, and practical tools, you’ll learn how to stop shrinking yourself and start showing up boldly as who you actually are. In this episode, you’ll le...

As a dietitian and personal trainer, I’ve seen countless women struggle with low energy, plateaus, and hormone imbalances—often thinking their metabolism is “broken.” Spoiler: it’s not. It’s just adaptive. And it’s time to work with your body, not against it. In this episode we’ll walk through the science of metabolism (in a way that actually makes sense), calculate real calorie needs using a real...

In this episode, I’m recapping my entire half marathon journey—from deciding to start running again after a 10-year break to crossing the finish line after 13.1 miles. I walk you through how I trained, how I balanced running with strength training, and how I approached fueling. I share what went well, what I’d do differently, the moments I was proud of, and the things I wish I knew going in—like w...

In this episode of The Improvement Lab , we dive deep into the science of women's hormones and explore natural ways to support them for better health and wellness. From mood swings and fatigue to metabolism and gut issues, your hormones play a key role in how you feel day-to-day. But here's the twist—most health advice is based on men’s hormonal cycles, which operate on a 24-hour rhythm, while wom...

The fear of failure holds so many of us back—but what if failure was actually the key to success? In this episode, we dive into the psychology behind why we fear failure, how our brains are wired to avoid it, and the hidden opportunities failure creates. You’ll learn: 🔹 How to reframe failure as growth instead of defeat 🔹 The ‘10-Year Rule’ to instantly shift your perspective 🔹 Why setting "fai...

Do you find yourself constantly worrying about what others think? Whether it’s people-pleasing, overanalyzing, or holding yourself back out of fear of judgment, caring too much can be exhausting. In this episode, we’re diving into the psychology and science behind why we care so much—and how to finally break free. ✅ The psychology behind why we crave approval and fear judgment ✅ How social condi...

Ever feel like you’re constantly stressed, no matter how much you try to relax? You’re not alone. In today’s episode, we’re breaking down why stress isn’t actually the enemy—but how you respond to it is everything. What You’ll Learn: ✅ What stress really does to your brain & body ✅ Why you’re always stuck in fight-or-flight mode ✅ 5 science-backed strategies to manage stress (that actually...

We often think big changes require big effort—but what if the secret to transformation lies in the smallest daily actions? In this episode, we’re diving into five science-backed micro-habits that can drastically improve your health, mindset, and productivity with minimal effort and maximum impact. I’ll break down the psychology behind micro-habits, why they work, and how to seamlessly integrate th...

Do you ever feel anxious, stressed, or just "off" and wonder if it could be connected to your gut? Science says it probably is. In this episode, we’re diving into the powerful gut-brain connection—how your digestion impacts your mood, energy, and overall mental well-being. I’ll break down: - what your gut actually does (hint: it’s way more than just digesting food) - how it communicates with your...

You're constantly tired, even after a full night's sleep—what gives? In this episode of The Improvement Lab , we’re diving into the science of sleep to uncover why you might always feel exhausted and, more importantly, how to fix it. We’ll break down: - The real impact of sleep on your brain and body - How much sleep you actually need (and why it’s different for men and women) - The role o...

Ever feel like no matter how hard you try, your habits just don’t stick? You start strong, but a few weeks in, motivation fades, and you’re back to square one. You’re not alone—and there’s a science-backed reason why this happens. In this episode, we’re breaking down... - the psychology of habit formation - why willpower isn’t enough and why motivation is a myth - what actually works when it comes...

Change is uncomfortable. It’s uncertain. And sometimes, it’s downright terrifying. But it’s also the key to growth. In this episode of The Improvement Lab , we’re diving into the science of why change feels so hard —and, more importantly, how to navigate it with confidence . You’ll learn: - Why your brain resists change (and how to rewire it) - How to know when it’s really time for a change - The...

Welcome to The Improvement Lab! In this trailer episode, I’m introducing what this podcast is all about—science-backed strategies, mindset shifts, and real-life stories to help you unlock your potential and become your most confident, authentic self. Whether you're here for wellness, personal growth, or just a fresh perspective, you're in the right place. Let's get started! Join me on...

Confidence isn’t something you’re just born with—it’s something you build. In this episode of The Improvement Lab , we’re diving into the science behind confidence, how it shapes your mindset and success, and why it’s the key to becoming your most authentic self. I’ll share my personal journey with confidence, from navigating identity as a more masculine-presenting queer woman to overcoming an eat...