Episode 411: The New US Dietary Guidelines: What Changed, What Didn't, and What We Think

Episode Overview The 2025 U.S. Dietary Guidelines are out, and if your social feed exploded with hot takes, you're not alone. But how different are they really—and what do they actually mean for women trying to eat better, feel better, and make sustainable changes? In this episode, Annie and Jen break down what changed, what didn't, and what's raising eyebrows. From protein recommendations and full-fat dairy to ultra-processed foods and a surprising shift in tone, they unpack the nuance behind the headlines—and why it matters. Whether you're already working on your nutrition or just curious about what the hype is about, this episode will help you filter out the noise and focus on what actually works in real life. If you've ever felt confused by conflicting food advice, this episode is for you. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points The real purpose of the dietary guidelines—and what they actually influence Major changes to protein, full-fat dairy, and alcohol recommendations Why food morality and the "food as medicine" trend are problematic What this means for everyday women trying to eat better

Episode Overview What happens when you stop trying to "figure it out on your own" — and finally get support? In this episode, Liz joins Annie and Jen to share her two-year journey inside Balance365, including losing over 40 pounds, building strength through heavy lifting, and learning how to navigate hunger, fullness, and disappointment without dieting. Liz opens up about what actually moved the needle for her: internal cues, mindset shifts, coaching accountability, and learning how to sit with discomfort instead of chasing quick fixes. This conversation is especially powerful for women who believe they already "know what to do" — but struggle to implement it consistently. Liz's story shows what's possible when skills, support, and patience come together. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points Why information alone isn't enough — and how coaching accelerates progress Learning the difference between fullness and satisfaction (and why it matters) How Liz handled weight fluctuations without spiraling What it looks like to transition from fat loss into maintenance with confidence

Episode Overview What do you do when making healthier nutrition choices feels... restrictive? It's a moment many women know well: You're working toward a nutrition goal, feeling motivated and clear and then suddenly you're in front of the break room brownies, your partner's chips, or holiday desserts, and saying no feels wrong. Restrictive. Triggering, even. In this final episode of 2025, Jen explores a powerful but often misunderstood thought: "This feels restrictive." She shares how this thought can quietly sabotage your goals, what's really going on when it shows up, and what to do about it. You'll learn how to distinguish discomfort from restriction, meet your "inner rebel," and walk through challenging food choices without panicking, rebelling, or quitting. Jen also shares a relatable real-life nacho moment—and how she made a decision that honored her goals and her values. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points Why "this feels restrictive" might be a sign of change—not a red flag The difference between restriction and discomfort (and why it matters) How to identify "hell yes" eating experiences vs. subpar ones What your inner rebel is trying to protect—and how to calm her

Episode Overview Balance365 turned 10 this year! And this isn't just another "year in review." It's a look back at an entire decade of building Balance365, from our very first $7 launch to growing a coaching company that's helped thousands of women break free from nutrition restrictions, weight obsession, all-or-nothing thinking, and perfectionism. In this episode, Annie and Jen share the real story of how Balance365 started, what almost made them quit, and the turning points that shaped their business (and personal lives) along the way. You'll hear about business flops, co-founder breakups, chaotic growth spurts, massive mindset shifts, and why they've come to see "quiet impact" as the real definition of success. If you've ever wondered how it all began, or what's kept us going through 10 years of change, this episode is for you. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points The surprising (and chaotic) origin story of Balance365—and why it started with air miles Why 2019 nearly ended the business, and what changed everything The tension between chasing "scale" vs building something sustainable How personal growth, health crises, and life transitions shaped the business

Episode Overview If you've ever asked yourself, Why can't I stick with it?, this episode is for you. In today's solo, Annie breaks down why most women get stuck in the cycle of starting strong, losing steam, and blaming themselves. The problem isn't your willpower—it's the kind of motivation you've been using. Drawing on her own story and her work inside Balance365 Coaching, Annie explains how your core values and vision can become powerful sources of sustainable, internal motivation—so your habits stop feeling like punishment and start feeling like purpose. If you're ready to build habits that feel good and last, this episode will help you understand exactly where to start. Register for the Balance365 Vision Workshop here. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points Why shame, fear, and guilt don't create lasting behavior change The difference between being pushed by pain and pulled by vision How Annie's values helped her stop impulse spending and start cooking Why identifying your values and vision is a game-changer for consistency

Episode Overview From tech-driven coaching to GLP-1 medications and the rise of midlife women as the wellness industry's main demographic, we're unpacking what's really on the horizon for 2026. In this episode, Annie and Jen share the biggest upcoming health trends, what excites them, and what has them raising an eyebrow. This episode is especially helpful if you want to be more discerning about what you see in magazines, your social feeds, and on store shelves—and avoid wasting your time, energy, or money on gimmicks. Get ready to hear what's likely coming, who's benefiting, and how you can stay grounded through it all. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points How GLP-1 medications are shaping the future of weight loss and food environments Why AI might become your new "coach"—and how to spot the difference The pendulum swing from biohacking to practical longevity habits Why emotional regulation is becoming the next big health behavior How midlife women (finally) became the wellness industry's priority

Episode Overview If your social media feed is buzzing with creatine talk, you're not alone—and you're probably wondering if it actually lives up to the hype. In this episode, Annie and Jen kick off a new series called "Worth It or Waste?" by breaking down one of the most researched supplements on the market: creatine. Whether you're lifting weights, walking hills, or simply trying to stay strong and sharp as you age, this episode explains who might benefit from creatine and how it works. Annie shares her personal self-experiment, Jen gets real about her inconsistent use, and both coaches unpack what the latest research says—especially for women in perimenopause and menopause. They also clear up common concerns around weight gain, bloating, and safety, so you can decide if it's worth adding to your routine—or not. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points What creatine is, how it works, and how to take it safely Benefits beyond muscle—including brain health, recovery, and aging Why women 35+ may want to pay attention to creatine research What to expect in terms of results, dosage, and side effects

Episode Overview Holiday meals, parties, and family gatherings can bring up a lot of anxiety about food. Many women worry about overeating—and what to do after it happens. In this episode, Annie and Jen dive into how to set yourself up for success around food during the holidays, and more importantly, how to recover when things don't go as planned. Whether it's a Thanksgiving feast or a random Tuesday night, overeating happens. The key is learning how to respond without spiraling into guilt, restriction, or punishment. If you've ever felt like the holidays throw you off track and you spend January "starting over," this episode is for you. Annie and Jen share five common post-overeating impulses—and what to do instead—to help you stay grounded, empowered, and on track with your long-term goals. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points Why holiday food anxiety is so common—and what makes it worse What to do before indulgent meals to avoid the all-or-nothing trap Five common impulses after overeating (and better alternatives) How to stop the guilt-restriction-overeating cycle for good

Episode Overview We're bringing this powerful coaching session back to your ears—just in time for the holidays. If you've ever felt panicked to hit your "goal weight" by the end of the year, you're not alone. In this conversation, Jennifer coaches Nancy, a busy mom of two, through the deeper beliefs driving her holiday weight loss pressure. This isn't just a conversation about eating during the holidays—it's about how we tie our self-worth to our size, and what it looks like to become the role model we want to be for the next generation. If you missed this episode the first time around, or need a reminder to take the pressure off this holiday season, this one's for you. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points Why weight panic often spikes at the end of the year—and what it's really about The unintended lessons kids learn from how we treat ourselves How to shift your focus from weight loss to long-term self-care One simple reframe that could change your entire approach to food, movement, and worth

Episode Overview If you've ever found yourself in front of the pantry after a long day, wondering why am I doing this again?, this episode is for you. Inspired by a real text from a friend, Annie and Jen tackle a deeply relatable topic: emotional eating when life feels overwhelming. Whether it's stress, exhaustion, parenting, work, the state of the world—or all of the above—many women turn to food for comfort. Annie and Jen explain why that happens and how to begin shifting out of the emotional eating loop even when your bandwidth feels microscopic. With practical tools and compassionate honesty, this episode offers a new perspective on what it actually looks like to love yourself when life is hard. If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more. Key Points Why emotional eating makes sense when you're exhausted, overwhelmed, and stretched thin Our 3-step process for managing emotional eating (Stop → Identify → Swap) What emotional eating actually feels like (and why it's not always dramatic) How self-compassion—not self-criticism—is key to sustainable change