The Mindin’ My Wellness podcast is a podcast for busy, motivated and health-empowered women who are ready to kick old dieting mentalities to the curb and step into transformed health to look and FEEL their best, without sacrificing a life well-lived. Each week, your host Dani Marenburg and her guests will share top tips on all things macros, movement, mindset and everything in between. You'll learn simple, effective and sustainable tips you can take away from each episode and implement in yo ...
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63. The Benefits of Strength Training in Your 40's, 50's and Beyond with Angie Ward of @angiesfitfix
37:12
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 …
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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…
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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 podc…
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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…
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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 achiev…
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58. The Impact of Insulin Resistance on the Body and How to Reverse It with Dr. Morgan Nolte
37:25
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. Reco…
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57. Food Tracking App Q&A: Tracking Meals Out, MyFitnessPal Free vs. Paid Versions and More (Part 3)
26:20
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…
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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 tr…
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55. Food Tracking App Q&A: How to Create Recipes, Weighing Raw vs. Cooked and More! (Part 1)
30:44
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 questi…
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54. Debunking Common Fitness Trends and Building Muscle Through “Gentle Consistency” with Dr. Shannon of @dr.shannon.dpt
40:44
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. Shanno…
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Ever wondered if it's time to tweak your macros? Or maybe it’s been a while, and you are ready to dust off the macro assessment from last year and give it another go? Before you do, you need to listen to this bite-sized episode. Tune in to discover the five signs that it’s time to change your macros, from listening to your biofeedback to knowing wh…
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52. Honest Chat: How I'm Navigating a Stressful Life Transition and the ONE Thing I'm Doing to Get Back On Track With My Nutrition
25:17
Transitioning through stressful life changes can make it tough to prioritize nutrition, even for a seasoned sustainable nutrition coach like myself. In today’s bite-sized episode, I’m getting real and vulnerable about my recent challenges with maintaining healthy food choices amidst the chaos of pregnancy and moving homes. You'll hear firsthand how…
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Are you a mama-to-be or a new mom wondering if you should track macros during your pregnancy or postpartum period? This episode is for you! I’m diving into trimester-specific nutrient needs, postpartum recovery, and practical tips for balanced meals. Plus, I’ll be sharing a small update from my own pregnancy journey, including strength training mod…
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Are you feeling bloated and frustrated? I’ve been in your shoes and know how tough it can be. That's why, in this episode, I'm joined by Hannah Aylward, a Certified Holistic Health Coach and Gut Health expert. We'll delve into why effective digestion involves much more than just the foods you eat, from the role of your nervous system to the importa…
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49. Client Spotlight: How Claire Achieved Body Recomposition While Leading a Busy Life at 42
37:20
Is there ever a perfect time to start working towards your body recomposition goals? In this episode, we're joined by Claire, a past client of The Macro Accelerator Program, who will inspire you to take that first step, no matter the timing. In this episode, Claire shares her shift from high-intensity workouts that left her feeling stressed, to a s…
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The countdown to summer (and all the fun that comes along with it) is on, but how can you navigate this season without sacrificing your body goals? I’ve got you covered my friends, with my 7 tips for navigating this summer, including barbeques, holidays, and events! From front-loading your day with protein to tracking your meals and staying hydrate…
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Ever wonder what hidden ingredients might be sabotaging your health goals? This episode could be the eye-opener you've been searching for. Join us as we uncover the truth about common food additives with Janine Higbie, a licensed Dietitian Nutritionist with a master's in Integrative and Functional Nutrition. Janine specializes in women's health, fo…
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46. Q&A: How to Increase Protein Without Fat, Tips For Speeding Up Fat Loss, Go-To Fiber Sources and More
31:54
Are you struggling to increase your protein intake without increasing your fats? Or maybe it’s increasing your fiber intake that has you frustrated? In this episode, I’m answering your burning questions about boosting your protein intake without fats, efficient approaches to fat loss, the best ways to integrate fiber into your diet, and so much mor…
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45. How to Strength Train and Leverage Your Pelvic Floor Throughout Pregnancy For a Smoother Delivery and Recovery
36:27
When you first think of pregnancy, you probably don’t associate strength training with it. However, the right strength and pelvic floor training during pregnancy can really make a difference throughout your pregnancy and beyond. That’s why I am so excited to jump into today’s episode with my guests, Krystle Howald and Amy Kiefer, the sister duo beh…
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Welcome to the Calorie Burning Series! Would you believe me if I told you that the type of food you eat can contribute to the number of calories you burn in a day? In part three of our Calorie Burning Series, I am diving into the thermic effect of food (TEF), and how you can use this information on your health journey. I'm going to cover what the t…
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43. Why More Hours of Workout Doesn't Mean More Calories Burned. Here's What You Need To Know About the Thermic Effect of Activity | Calorie Burning Series
26:59
Welcome to the Calorie Burning Series! Have you ever heard people say things like ‘take the stairs’ or ‘park further away and walk’ when it comes to losing weight? You might be wondering if these little changes make a difference when it comes to burning calories, and in this episode, I will show you why they do. In part two of our calorie burning s…
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Welcome to the Calorie Burning Series! I’m so excited to bring you this 3-part series on how we burn calories for the next 3 weeks! We’re breaking down the three different ways in which we burn calories on a day-to-day basis, and what you can and can't control within those to optimize and use them towards your advantage. I created this series to he…
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Are you struggling to hit your protein targets on a plant-based diet? This episode brings you the protein-packed solutions you've been searching for. I am joined by Samara of @nomeatmacros on Instagram to dive into navigating protein while on a plant-based diet. Samara is a Macro Coach and has been a vegetarian for over 20 years. She has learned ho…
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Are you looking to shed some pounds before Summer is here? This time of year, I get flooded with women looking for support leading into summer. While now is the perfect time to plan a deficit, we want to make sure that we approach weight loss in a way that's supporting your nutrition plan with lifestyle habits that will assist your health goals in …
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Curious about creatine and whether it's the right supplement for your fitness goals? This episode has got you covered. We're diving deep into everything you need to know about creatine - exploring how it works in our bodies, its benefits, and how to use it effectively. While creatine is not a magic pill that some may have you believe, it can defini…
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Ever feel like you're strapped into a blood sugar rollercoaster, with its highs and lows affecting everything from your energy levels to your sleep and hormonal balance? Blood sugar regulation is a topic I've touched on before, but today, I'm thrilled to go deeper with one of my favorite wellness voices on Instagram, Jess from @nourishedbynutrition…
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I'm pregnant! And while I'm absolutely over the moon to share this news, the journey here was anything but straightforward. After two years of grappling with fertility challenges, I'm filled with joy to finally bring you this episode and let you in on our incredible journey. Having been open about my struggles with hypothalamic amenorrhea and gut h…
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Have you ever seen #IIFYM on socials? If you are unfamiliar with the term, it stands for 'If It Fits Your Macros'. While this phrase may seem tempting, I will explain why: if you see a macro coach using this phrase - RUN! I will dive into the critical roles of balance, micronutrients, and the thermic effect of food in achieving your fitness goals a…
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35. Client Spotlight: Transitioning from Keto to Macros and Overcoming the Scale with Christina H.
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Have you ever been tempted by the Keto diet? Before taking the plunge, you’ll want to hear this episode. I am joined by another one of my incredible Macro Accelerator clients, Christina, who will share her journey from Keto to Macros. Christina, the owner of Sun Soul Style Interiors, turned to a Keto Diet when her wedding was approaching in 2019. S…
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Ever wonder what really lies behind those frustrating symptoms of irregular periods and acne outbreaks? Well, in this episode, I open up about my personal hormone journey and how I got to the root cause of my irregular periods and acne flare-up. From Hypothalamic Amenorrhea to battling Candida, I'm sharing the knowledge I've gained in my two-year j…
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33. Ozempic, Wegovy, Mounjaro + More: How to Sustain Results If Your Goal Is Not Long-Term Use
22:49
Before we dive into today’s episode, I want to preface by saying please speak with your medical provider if you have any questions on this topic at all. The rising popularity of medications like Ozempic, Wegovy, and Mounjaro for weight loss might have you questioning the implications of using type 2 diabetes medication for this purpose. What should…
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Navigating a PCOS diagnosis can be overwhelming, but this episode might just be the game-changer you need. I’m joined by Lacey Dunn MS, RD, LD, CPT, a functional medicine dietitian, for an in-depth conversation about PCOS management and wellness. Lacey specializes in physique enhancement, hormone imbalances, thyroid disorders, gut health, PCOS, adr…
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Ever find yourself feeling confused as to whether complete and incomplete protein sources both count towards your protein goal? Or maybe you’re thinking “What the heck is a complete protein versus an incomplete protein source?” We're going to dive into all of it! I'm going to cover what complete versus incomplete protein sources are, whether you ca…
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How does a soul cycle enthusiast go from an overindulgent college lifestyle to losing 11 lbs and 15 inches, all while maintaining her love for dessert? In our second client spotlight, I am chatting with Isabel about her journey from her days as a high school soccer player to becoming a spin cycle queen, and now she has reclaimed her health and conf…
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Ever wondered about the extent to which alcohol influences your hormones? In the second part of our discussion, I welcome back Dr. Brooke Scheller, a Doctor of Clinical Nutrition, author, and the founder of Functional Sobriety. Dr. Scheller brings a wealth of knowledge on the link between alcohol consumption and hormonal imbalances, shedding light …
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Have you ever declared, "I'm not drinking," only to be met with puzzled looks and a chorus of "Why?" or "It's just one drink"? You're certainly not alone in navigating the sober-curious journey. That's why I've invited Dr. Brooke Scheller to discuss not only the social challenges of reducing alcohol intake but also the impact alcohol can have on nu…
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Ever set a New Year's resolution with the best of intentions, only to see it fizzle out before January ends? You're definitely not alone – a whopping 91% of people find themselves in the same boat. But what if 2024 could be different for you? In this episode, I've done the homework and put together five tried-and-tested strategies to help you keep …
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The new year is around the corner, and if you intend to put fat loss on the top of your resolutions list, you need to hear this first! I am going to break down my top 10 tips for successful fat loss in a calorie deficit that you need to know before starting your journey. You'll get an insider's look at how integrating simple yet effective strategie…
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Feeling like you're in your 70s even though middle age is still on the horizon? The stress and strain we unknowingly place on our bodies during our younger years can lead to unexpected aches and pains. To dive into this, I've invited a top expert in the field and my personal friend, Dr. Mercedes Cook, to the show. Dr. Mercedes Cook specializes in u…
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Ever heard the saying 'the proof is in the pudding'? Well, in this new series, I'm excited to share real success stories from past and current clients, starting with Ellie, who found me on Instagram two years ago. Ellie, a dedicated pediatric oncology nurse, managed to shed 10 pounds, not by cutting calories, but by increasing them. This was part o…
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Are you tired of battling adult acne? You're not alone. It can be incredibly frustrating to try and get rid of it. Trust me, I've been through the struggle myself. After coming off hormonal birth control, I embarked on a nearly two-year journey to beating acne. But don't lose hope just yet! Today, a special guest is joining us—the amazing Danielle …
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Get ready because 2024 is right around the corner! And you know what that means…the holiday season is upon us. But before you start stressing out, I want to let you in on a little secret. I have seven very simple steps to help you navigate the holiday season so that you can feel amazing without giving up on the things you love. Forget about all the…
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Can you believe it's already the holiday season? Time has flown by, and now Thanksgiving week is here. And you know what that means—lots of carbs, sugar, and alcohol. But don't worry. This year, finding the balance between indulgence and staying healthy won't be a challenge! I'm here to help you have a happy, healthy, and absolutely delicious holid…
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What could be the most overlooked aspect when it comes to our health? Most of us discuss the well-being of our muscles, bones, and gut, but often neglect the powerhouse that orchestrates them all—our brain. Today, I’m unraveling the mysteries of the very organ we might not be giving the attention it deserves, with a renowned expert, Dr. Julie Frata…
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Ever found yourself standing in a pharmacy aisle, overwhelmed by the multitude of prenatal supplement choices? I've been there too, and it made me wonder - are all prenatals created equal? This burning question led me to discover WeNatal, a company that stands out from the rest. In this episode, I sit down with Ronit Menashe and Vida Delrahim, the …
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Welcome to the Macro Phase Series! Have you ever felt frustrated because you're not seeing the muscle gains you want, despite putting in work at the gym? The macro phase you're in plays a huge role in your results. Now, this might sound wild to some of you, but in order to build muscle, you actually need to be consuming more calories than you burn …
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Welcome to the Macro Phase Series! Tired of being trapped in the relentless yo-yo dieting loop? If you've been keeping up with our five-part macro phase series, you've heard of 'reverse dieting.' But probably curious as to what this phase contains. In Part 4 of this series, I’m diving into my favorite phase and possibly the missing link in your die…
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Welcome to the Macro Phase Series! Ever felt like despite being in a calorie deficit, the scales just aren’t tipping in your favor? It's a common pitfall to believe that to shed those pounds, you must constantly be in a calorie deficit. But here's the twist—it's not about constant deprivation; it's about smart strategy. And today, I’m going to show…
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Welcome to the Macro Phase Series! What if I told you that constantly 'dieting' isn't always the answer, and, believe it or not, it's time to give those calories a little boost? One often-overlooked phase in the world of macros might just be the game-changer you need. It's true, while many are laser-focused on cutting calories and being in a calori…
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Welcome to the Macro Phase Series! There are so many different phases of the macro cycle that are completely ignored by most of the population and that's why I created this 5 part series for you so we can dive deep into each of these phases together. I want you to have a clear understanding of how, when and why you should be navigating in and out o…
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