Well On Her Way with Dani Marenburg

New year, new me, right? It’s that time of year when I see many people setting their body goals for the year ahead. But, my friend, you are setting yourself up to fail if you don’t go into the year with a game plan.  In this episode, I will explain why it's important to have a game plan, to set goals, and to have a roadmap for the entire year. I will then explain exactly how I would plan that...

I can not believe I am three months postpartum at the time of recording this episode. And let me tell you, I just love talking about my postpartum experience. So, I thought it was about time I gave you all an update.  In today's episode, I’m sharing an in-depth look into my postpartum journey and dive into the various aspects of this new phase, from body changes to emotional experiences and e...

Could you improve your health and fitness results by using nutrient timing? While focusing on getting the right macronutrients is a priority, nutrient timing could help you optimize your results.  In this episode, I break down the two main categories as it pertains to nutrient timing - how to time nutrients around workouts and sleep. So, I’ll be breaking down the best times to eat protein, ca...

Will intermittent fasting work for your goals? This is a common question that is dropped into my DM’s, so in this episode, I will break down what you need to know to make the right decision around time-restricted feeding, also known as TRF or fasting. We'll break down the pros and cons of fasting for both muscle development and fat loss, and discuss the role protein intake plays in achieving muscl...

Is there a right way and wrong way to do ‘health’? With all the information out there, it can be easy to fall into the trap of thinking that way. That’s why, in this episode, I am exploring the gray area in between. We'll explore the black-and-white thinking surrounding health and wellness, the pressure to pursue perfection, and the often-overlooked gray area where balance and mental well-being re...

How often do you find yourself adopting the mindset of ‘once I have X, then I can do Y’? Whether that’s fitness, health or anything else in your life, we have all been there. In today's episode, I'll debunk this common belief and share how taking "messy action" can pave the way to your goals, no matter the conditions. I'll walk you through my own postpartum journey, where I overcame the excuse of...

Are you a breastfeeding mama wondering if it is possible to achieve body recomposition during this phase of your life? I recently sat down with Dr. Shannon on her podcast ‘ The Dr. Shannon Show’ to answer this question. We discussed the unique caloric and macronutrient needs during breastfeeding, the role of hormones on our body's hunger cues, and my recommendations for pursuing body recomposition...

It’s the question I get asked almost every day: “Do I need to be in a calorie deficit to lose body fat?” And while the answer to this question could seem like a yes or no, there is so much more to unpack.  This episode will highlight what you need to know about being in a calorie deficit and what it really takes to lose body fat. I’ll dive into the differences between weight loss and fat loss...

Have you ever felt like you and your partner aren’t on the same page? Our relationships directly impact our overall health, and that is why I am excited to have Stephanie Rigg on this episode to teach us about attachment styles and what they can mean for your relationship.  Stephanie Rigg is a certified relationship coach and host of the On Attachment podcast. Her work explores how an underst...

Have you ever found yourself fearing carbohydrates? Are you guilty of cutting out entire food groups, often to the detriment of living your life? In this episode, I am joined by Dani from @danishealthyeats to share how she overcame her fear of carbs and orthorexia. Dani Breiner is a holistic nutritionist & personal trainer. After battling an eating disorder for over ten years & helping sup...

Have you been wondering if it is time to enter a reverse diet? You aren’t the only one. I once again opened up a Q&A on my Instagram Stories to answer your most-asked questions.  In this episode, we're diving into when to enter a reverse diet. Plus, I’ll tackle two more hot topics that always pop up: choosing between hitting protein or your calories and the right amount of time to spend i...

Are you getting too hung up on the number on those dang scales? The scale is just one data point and can be misleading if relied upon alone to gauge progress. If the scale has been messing with your confidence or mental well-being, this discussion is for you. I'll walk you through the importance of using additional progress markers such as body measurements, photos, and biofeedback to get a holist...

Are you struggling to navigate the complexities of fertility and PCOS? Finding reliable answers can often feel disheartening. That’s why I’m so excited to bring you this episode with Cory Ruth of @thewomensdietitian , my go-to expert for all things related to PCOS. Cory Ruth is a Registered Dietitian Nutritionist and women's health expert & is the founder and principal of The Women's Dietitian...

It's finally here—the episode many of you have been waiting for: my birth story. While things didn't go exactly as planned, I still view it as a profoundly positive experience, and I'm thrilled to share every detail with you. Join me as I recount the intense labor, the relentless contractions, and the critical decision to opt for an epidural. I'll highlight the incredible importance of having supp...

Transforming your eating habits and body at any age can seem like an uphill battle, but get ready to be inspired. In this client spotlight episode, I'm joined by Jamie, a proud graduate of The Macro Accelerator (TMA) program, who completely transformed her body at 40. Jamie is a 41 year old teacher who has struggled with her relationship with food and exercise for most of her life. In 2023, she wa...

Is it ever too late to start strength training? You might be surprised to learn that the answer is a resounding no. To explore the transformative benefits of strength training, I'm joined by Angie Ward of @angiesfitfix . Angie is a mom of 5 and a grandma to 2, so she knows how tough it can be to fit fitness into a busy lifestyle! In her 28 years of experience in the fitness industry, Angie has coa...

Are you ready to use protein to its full advantage? There is a reason I am known as the protein queen, and in this episode, I am going to share with you exactly how you can use protein for fat loss.  I’ll be sharing how protein can boost satiety, reduce hunger, enhance caloric burn, and regulate blood sugar levels. I’ll also share practical tips for increasing protein intake without overloadi...

If you are a new mom entering the postpartum period and are looking for some honest, real-life advice and stories, then you are in the right place. In this episode, I am joined by Tayla Burke and Tori Dietz for a heartfelt discussion on navigating the postpartum period. Tayla & Tori are the co-hosts behind Did We Just Become MILFS? the new mom podcast where they dive headfirst into the wild an...

Ever wondered if it's possible to reduce cellulite? In this episode, we're diving into the science behind cellulite and the myths surrounding all those creams and lotions that claim to eliminate it. Spoiler: they're not quite what they claim to be. We'll explore what cellulite really is, how common it is (hint: 80 to 90% of women have it), and what factors contribute to its development. Plus, I'll...

If I asked about your fitness goals, chances are you’d say, ‘I want to lose fat and build muscle.’ But is it really possible to achieve both simultaneously? In this episode, I'll delve into the complexities of body transformation and discuss why there's no one-size-fits-all answer. We'll explore the concept of nutrition periodization and how achieving sustainable progress often requires cycling th...

Have you heard of the term insulin resistance but are unsure what it means, let alone how it can affect your health and well-being? This is a hot topic that I have wanted to cover for some time, and I have finally found the guest for it – Dr. Morgan Nolte.  Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and...

Are you excited about dining out but unsure how to log it in your food tracking app? Ever wondered if you need to spring for the paid version of MyFitnessPal? Join us for the final installment of our three-part series where I answer your top questions about making the most of your food tracking app. In this episode, I'll share all my favorite hacks, tips, and advice to help you track your meals wi...

Have you been missing tracking those licks, bites, and tastes into your food tracking app? Or maybe you are forgetting about that seltzer you had the barbeque on the weekend. Tracking these can often seem overwhelming, so in this episode, I am answering five more of the common questions I get asked about food tracking.  I’m sharing my pro tips on tracking alcohol, my essential pre-logging tip...

Feeling overwhelmed and slightly lost when it comes to logging your macros in your food tracking app? You're not alone—my DMs are filled with people asking similar questions about using their food tracking app effectively. So, over the next three weeks, we'll dive into your questions to help simplify your food tracking. I’ll be tackling your questions about whether to log foods as raw vs cooked, h...

If your body isn’t absolutely wrecked after you strength train, did you even strength train? If you are nodding along to that sentence, prepare to have your mind blown. I am joined by Dr. Shannon of @dr.shannon.dpt to debunk common fitness trends and tell us why gentle consistency is the key to long-term muscle growth and overall health.  Dr. Shannon is a former physical therapist and the fou...