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, and lactation.We dive into:The role of nutrition and activity in supporting fertilityKey nutrients many women miss (and why eating enough matters)How calorie and hydration needs shift trimester by trimesterPractical strategies for common pregnancy challenges like nausea, food aversions, and fatiguePostpartum recovery: fueling for healing, strength, and breastfeedingMyth-busting on “eating for two,” caffeine, alcohol, and moreIf you’re curious about how to stay strong, eat well, and feel supported through fertility, pregnancy, and postpartum—this episode is for you!Connect with Anna on LinkedIn⁠⁠Learn more from the American Dairy Association⁠⁠Follow ADA on Instagram

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:- How hormones like estrogen affect performance & injury risk- What to know about fueling around your menstrual cycle- The truth about dairy: its role in protein, hydration, recovery, and overall well being- Rapid-fire myth-busting on inflammation, acne, plant milks & more- Real-life snack & meal ideas for active womenIf you’re curious about how to eat in a way that supports your training, hormone health, and real life—this is for you.Connect with Anna on LinkedInLearn more from the American Dairy AssociationFollow ADA on Instagram

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 wellHow poor sleep spikes cortisol and affects your moodWhy sleep impacts cravings and blood sugar swingsHow your menstrual cycle is affected by your sleep habitsPractical ways to improve sleep for better hormonal balance

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 confidenceThe psychology behind perfectionism and hustle cultureHow to stop tying your worth to productivity or statusTangible mindset shifts to redefine success on your termsWhat real, sustainable fulfillment can look like

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 practical tips, relatable insights, and empowering encouragement to help you feel more like you again.In this episode, you’ll learn:- How skipping meals and low blood sugar affect your mood- Why so many women are unintentionally under-eating- The connection between gut health & mental health- Key nutrients that support emotional well-being- Easy food and lifestyle tweaks to feel more stable, calm, and nourishedWhether you're navigating anxiety, burnout, or just want to feel more balanced day to day, this episode is for you.

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 learn:- What confidence really means (and what it’s not)- How to build self-trust and self-efficacy — even when you're scared- Why "the mold" is a lie (and how to stop chasing it)- Five tangible tools to feel more confident in your daily lifeWhether you're navigating queerness, body image, identity, or just want to feel more grounded in your own skin — this one’s for you.

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-life example, and give you the tools to fuel your body without diet culture BS or expensive supplements.🎧 What You’ll Learn in This Episode:What metabolism actually is—and the 4 components that make it upHow to calculate your real calorie needs (BMR vs. TDEE explained)Why so many active women are under-eating without realizing itSigns your body might be under-fueled or over-stressedHow to support your metabolism naturally (no gimmicks required)A real-life example of a woman’s calorie needs based on her statsWhy metabolism isn’t broken—it’s adaptive (and how to work with it)

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 why tapering messed with my head and how skipping my pre-run stretch was a big mistake. If you’re training for a race, thinking about starting to run, or just love hearing real stories about pushing past limits, this one’s for you.Let’s dive into the highs, the lessons, and what this race taught me—not just about running, but about discipline, mindset, and staying true to your own pace.

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 women follow a 28-day cycle. So how do we work with our bodies instead of against them?In this episode, you'll learn:The key differences between male and female hormones, and why it matters for your health.How to align your nutrition and exercise with the four distinct phases of the female cycle.The role of stress, sleep, and diet in balancing hormones naturally.Actionable strategies to optimize your hormonal health and feel your best.If you're tired of feeling off and ready to take charge of your hormonal health, this episode is for you.Don't forget to share this episode with a friend who could benefit from these insights! And remember—understanding and supporting your hormones can make a world of difference!

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 "failure goals" can lead to bigger wins🔹 The power of celebrating small wins to build confidence🔹 Science-backed strategies to push past fear and take actionI also share my personal experiences with failure, people-pleasing, and learning to detach from the fear of judgment. If you’ve ever felt stuck because you’re afraid of failing, this episode is for you.🎧 Listen now on Apple Podcasts & Spotify! And let’s connect—follow me on Instagram @jaclynliveswell for more mindset and self-improvement tips!