Well On Her Way with Dani Marenburg

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/roadmap2:40 – Why holiday overeating is driven by mindset, not just food choices3:14 – The simple three-step plan: what to do before, during, and after events3:41 – Why “saving calories” by skipping meals leads to overeating6:36 – How to build your plate for balance (and enjoying the fun foods, too)8:44 – The 80% full rule for mindful eating at holiday gatherings10:49 – How to reset the next day—no restriction or guilt requiredOther 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 144: How to Get Back on Track After Overeating WITHOUT Punishment | HOLIDAY EATING SERIESEpisode 145: How to Rebuild Your Routine Between the Holidays and New Year Without Starting Over | HOLIDAY EATING SERIESEpisode 146: This Is How I’d Enter 2026 If My Goal Was to Lean Out | 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:Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.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.

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/roadmapReady 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 Chaos5:51 – What True Balance Looks Like During the Holidays (No Perfection Required)7:11 – Three Mindset Shifts to Stop the “Start Over Monday” Mentality9:52 – 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 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 SERIESEpisode 144: How to Get Back on Track After Overeating WITHOUT Punishment | HOLIDAY EATING SERIESEpisode 145: How to Rebuild Your Routine Between the Holidays and New Year Without Starting Over | HOLIDAY EATING SERIESEpisode 146: This Is How I’d Enter 2026 If My Goal Was to Lean Out | 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:Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.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/roadmap02:49 – Why You Don’t Need to Start Over in January—Making the Mindset Shift That Sticks03:49 – The Real Cause of Post-Holiday Setbacks? It’s the All-or-Nothing Spiral, Not the Food05:32– Maintenance Is Progress: Why Holding Steady Over the Holidays Is a Victory06:42 – Your Body Won’t Forget Months of Healthy Habits After One Festive Month08:01 – How Three Anchor Habits Keep You Grounded When Life Gets Chaotic09:31 – Why Applying Simple Toolkit Strategies Now Makes January Way Less OverwhelmingOther Episodes You’ll Love:Episode 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 SERIESEpisode 144: How to Get Back on Track After Overeating WITHOUT Punishment | HOLIDAY EATING SERIESEpisode 145: How to Rebuild Your Routine Between the Holidays and New Year Without Starting Over | HOLIDAY EATING SERIESEpisode 146: This Is How I’d Enter 2026 If My Goal Was to Lean Out | HOLIDAY EATING SERIES🔗 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:Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.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.

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/sadieactive5:45 – Why Piecing Together YouTube Workouts Can Backfire on Your Fitness Goals7:25 – The Science-Backed Case for Prioritizing Strength Training Over Cardio9:28 – How to Structure Upper, Lower, and Full Body Days for Optimal Results12:35 – The Essential Role of Progressive Overload in Body Recomposition13:41 – How to Tell When It’s Time to Increase Your Weights or Reps20:19 – 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:Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.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.

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.6:21 – What Standard Lab Work Often Misses About Hormone Health8:15 – The Truth About “Normal Ranges” vs. What’s Actually Optimal for You10:18 – What Hormone Replacement Therapy (HRT) Really Is and Why It’s Not Just for Women in Menopause12:10 – How the WHI Study Changed HRT Prescriptions Overnight (and Why That’s Shifting Now)14:18 – Signs You’re Ready for HRT Even If You’re Not Yet in Menopause16:29 – Can Balancing Hormones Help with Mood, Anxiety, and Energy? 24:10 – How to Start: The Case for Personalized Lab Testing and Symptom Tracking Episode Links: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 DANIMBook your free 15-minute Health Coach Call with Joi Wellness here and get personalised support to finally feel on top of your hormones.Learn more about Joi Wellness: Website | Instagram🔗 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 @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:Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.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.

Is your missing period trying to tell you something bigger? If you’ve ever come off birth control only to find your cycle has vanished or you’ve spent years wondering why your period’s irregular despite doing everything “right,” this episode is for you. I’m sitting down with period recovery specialist, Victoria Myers, to break down what’s actually happening inside your body when HA strikes, why it’s so easily misdiagnosed by doctors, and how even the healthiest-seeming habits can throw your hormones off track. Plus, Victoria shares the critical (but rarely discussed) first steps you need to take to start advocating for your own reproductive health.You’ll walk away from this episode armed with clarity, hope, and the exact labs and questions to take to your doctor so you can finally get answers, not just more prescriptions. If you’re tired of feeling dismissed or confused about what’s actually happening with your cycle, hit play and let’s dive in.4:14 – The Connection Between Diet Culture, Over-Exercising, and Missing Periods (Even in “Healthy” Women) 9:12 – How Hypothalamic Amenorrhea (HA) Is Frequently Misdiagnosed As PCOS12:00 – What Actually Triggers HA: It’s More Than Just Food and Fitness14:01 – How Long It Usually Takes to Regain Your Cycle with Lifestyle Changes16:55 – Why Birth Control Can Hide the Real Reason You’re Not Getting a Period24:27 – The One Lab Test Combo That Helps You Confirm HA vs. PCOS at the Doctor’s OfficeEpisode Links:Connect with Victoria: Website | InstagramCheck out Victoria’s podcast: Nourishing Women PodcastOther 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/episode133💚 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:Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.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.

Can you really lose weight while breastfeeding without risking your milk supply? If you’re overwhelmed by the bounce-back pressure and terrified you’ll have to choose between your body and your baby, this episode is for you. I sit down with Gabby, a past client of our Macro Accelerator program who lost over twelve pounds and ten inches in sixteen weeks while maintaining her milk supply—yes, for real.We dive deep into PCOS, irregular cycles, and the fear we all feel around dieting during postpartum. Gabby and I break down the biggest myths about carbs, fats, and fueling your body for hormone health. You’ll hear how she shifted her mindset, built her plate (and her life) so the changes actually stuck, and what sustainable steps made all the difference, including how to balance imperfect days, navigate family meals, and finally break up with bounce-back culture.If you’re ready to stop picking between your goals and your baby, I promise you’ll walk away with total confidence in what’s possible for your health. Hit play and let’s dive in.If this resonates with you and you’re ready to have the body you want and the energy you need, all while eating the foods you love, come join us inside The Macro Accelerator. Apply here: https://mindin-my-wellness.captivate.fm/macroaccelerator4:56 – The Surprising Truth About PCOS, Irregular Cycles & “Broken” Metabolisms Postpartum9:57 – How Starting Macros Feels Overwhelming But Gets Easier Fast13:24 – The Truth About Being in a Deficit and Still Breastfeeding (Here’s How Gabby Did It) 20:15 – Why Your Plan Should Be Flexible (Dinners Out, Sweet Treats, and Imperfect Days Included)29:17 – Gabby’s Top Advice: Try Something New. You Won’t Know Until You Do Episode Links:Apply to our 1:1 Coaching Program, The Macro Accelerator Connect with Gabby: Website | InstagramOther Episodes You’ll Love:Episode 104: How This Busy Mom Lost Fat, Built Muscle, and Ditched the GuiltEpisode 82: Breaking the Yo-Yo Diet Cycle and Dropping 10 Inches with Melissa M.🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode131💚 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:Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.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.

Are you secretly running on anxiety, even as everyone praises your productivity, drive, and ability to “do it all”? I’m joined by an award-winning psychologist, Dr. Lalitaa Suglani, who breaks down the difference between being simply driven and silently battling high-functioning anxiety—a line so thin, most of us don’t even realize we’ve crossed it.We’ll dive deep into what high-functioning anxiety really is, how it hides behind ambition, and why so many busy, successful women are silently caught in its grip. Dr. Lalitaa reveals how childhood patterns might still be running the show, why saying “yes” is sometimes a sign you’re feeling “not enough,” and how external success can actually keep you stuck in survival mode. You’ll find out what high-functioning anxiety really looks like from the inside out, how it might be showing up in your body, and the practical next steps to help you break free from the overwhelming cycle without sacrificing your ambition or success. By the end of the episode, you’ll have the tools to start drawing boundaries and understanding your triggers so you can stay ambitious without the constant wave of stress, guilt, or shame. Hit play and let’s dive in.4:53 – What High Functioning Anxiety Really Looks Like for High Achievers11:02 – How Childhood Experiences Shape Adult Anxiety 18:58 – How to Spot the Difference Between Being Driven or Overwhelmed and the External Red Flags of High-Functioning Anxiety 24:11 – The First Real Step to Feeling Better (It’s NOT Just Slowing Down)28:57 – The Tools and Therapies that Actually Help and How to Find Support32:36 – What Life After Healing From High-Functioning Anxiety Can Look Like Episode Links:Connect with Dr. Lalitaa: Website | InstagramGrab Dr. Lalitaa’s book on High-Functioning Anxiety🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode129💚 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:Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.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.