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    Health & Fitness

    Well On Her Way with Dani Marenburg

    You’ve followed the meal plans, tried the detoxes, downloaded the apps—and still feel overwhelmed, confused, or like something’s missing. I see you. The wellness world is louder than ever—and knowing where to start (or what to trust) can feel like a full-time job.

    Well On Her Way is for the high-achieving, busy woman who wants answers to her symptoms and wants to live proactively–not reactively. You care about your health. You’re showing up for your family, your career, and your life but you’re ready to show up for YOU, too. You want simple tools, honest insight, and small, sustainable steps you can actually follow through on in your real life.

    This isn’t another show shouting trends, shaming your habits, or selling you extremes. We focus on what’s causing your symptoms and give you one practical, evidence-backed habit to try each week. It’s wellness made livable with a side of science, storytelling, and support.

    I’m Dani Marenburg, a nutritionist, new mom and women’s health advocate who has helped thousands of women stop guessing and start building health that lasts. Each episode, we simplify confusing topics, break down the research in a way you’ll actually understand, and give you one habit or mindset shift you can apply that week. 

    Expect honest chats, expert insight that breaks down the jargon, and simple strategies for a healthier, longer, fuller life.

    Whether it’s understanding your gut, optimizing your hormones, or getting to the root of why you just feel “off”—you’ll walk away with a clearer path forward (no health degree required). Hit play now! And let’s get Well On Her Way.

    Popular Guests Include: Ronit & Vida (WeNatal Founders), Dr. Shannon Ritchey (Evlo Fitness Founder), Dr. Thaïs Aliabadi & Mary Alice Haney (hosts of SheMD podcast), Danielle Gronich (Co-Founder of Clearstem) and more.

    Popular Episode Topics Include: Hormonal Imbalance, Gut Health for Women, PCOS Solutions, Perimenopause, Menopause, Postpartum Nutrition, Sustainable Fat Loss, High Protein Meal Prep, Anti-Diet Approach, Mental Load Support, Blood Sugar Balance, Biohacking for Women, Cycle Syncing

    Advertise

    Copyright: © Copyright 2024 Dani Marenburg | Macros, Nutrition and Flexible Dieting Tips

    • Apple Podcasts
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    Latest Episodes:
    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 Apr 23, 2024
    Show notes

    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 series, we delve into our second category of daily energy expenditure with a focus on daily activity—or what I like to call 'TEA,' the thermic effect of activity. I cover the two different categories that fall into it and how much of an impact TEA has on the amount of calories you can burn per day. Spoiler alert: This is going to be pretty surprising! Last but not least, we're going to talk through how you can use TEA or activity in general to your advantage no matter your goal.

    So tune in to find out how increasing your daily movement can be a game-changer for your health and weight loss goals.

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    Head to the Show Notes: [insert trackable link blog post URL here]

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


    42. How to Use Your BMR in Shaping Your Caloric Burn Rate | Calorie Burning Series Apr 16, 2024
    Show notes

    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 help you meet your goals, whether that's fat loss, body recomposition, or just increasing your energy and feeling really good as we head into summer.

    In part one of this series, we're zeroing in on BMR – your Basal Metabolic Rate. You'll discover what it is, the factors that affect it, how you can increase your BMR and why it is important to ensure that you are not eating at or below your BMR. Plus, the surprising truth about how much control you really have over it.

    Let’s dive into today’s episode and start learning what we can and can’t control on our health journey.

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode42

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


    41. Navigating Macros With a Plant-Based Diet with Samara of @nomeatmacros Apr 09, 2024
    Show notes

    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 how to properly nourish her body on a plant-forward diet through a lot of trial and error. She now shares what she has learned along the way to those wanting to feel their absolute best while being plant-based.

    So join us as we share practical tips to effortlessly boost your protein intake on a plant-based diet. We discuss a wide range of protein options for those who do not eat meat, the hierarchy of proteins, and how we should consider plant-based proteins when planning our meals. Whether you're vegetarian, vegan, or even pescatarian, there is something here for you.

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode41

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


    40. If I Wanted to Lose 10lbs By Summer, This is What I'd Do... Apr 02, 2024
    Show notes

    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 the long term.

    So in this episode, I am diving into what I would do if I wanted to lose 10lbs by Summer. I’m sharing how nutrition periodization plays a crucial role, the importance of tuning into your biofeedback, effective ways to gradually increase your daily movement for lasting results and so much more!

    It is a must-listen for anyone wanting to do it the healthier way and not get sucked into another fad diet. So my friends, remember, it's not just about this summer—it's about a lifestyle that supports you year-round.

    Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode40

    🆓 Take my FREE Quiz, Which Macro Phase Should You Begin In: https://mindin-my-wellness.captivate.fm/phase

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


    39. Should You Be Taking Creatine? Mar 26, 2024
    Show notes

    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 definitely be a game changer when it comes to boosting muscle strength and performance. Wondering if creatine could be the boost you're looking for? Tune into today's episode to discover all about this popular supplement and decide for yourself if it's a fit for you!

    Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode39

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


    38. Regulating Blood Sugar For Optimal Health with Jess of @nourishedbynutrition Mar 19, 2024
    Show notes

    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.

    Jess is a Registered Dietitian Nutritionist with a Master's in Nutrition Therapy. She specializes in women's hormone health, blood sugar balance, and helping women optimize their wellness through every season of life without obsession or perfection.

    In this episode, we chat about the signs to watch for that indicate your blood sugar might be taking you for a ride, and delve into why keeping blood sugar levels stable is a key piece of your health puzzle. Jess will share her top tips and tricks for maintaining blood sugar balance and offer insights for those ready to explore this topic even further.

    This is one episode you won't want to miss, as understanding and regulating blood sugar is fundamental to bringing your health into focus. So, tune in and get ready for a conversation that could change the way you think about your day-to-day wellness!

    Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode38

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


    37. SURPRISE... I'm Pregnant!! How We Found Out, The First trimester and More! Mar 12, 2024
    Show notes

    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 health issues, this episode is a deep dive into my experience. From the steps I took to restore my menstrual cycle to the indescribable happiness of finding out we're expecting, I'm sharing the highs and lows we've experienced.

    Join me as I open up about this experience, I can’t wait to share this journey with all of you.

    Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode37

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


    36. Why I Don't Believe in "IIFYM" as a Macro Coach Mar 05, 2024
    Show notes

    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 and promoting overall health and well-being. Plus, I'll introduce you to my 80/20 rule—a practical strategy for enjoying whole foods and the occasional treat without the guilt or sense of restriction often associated with dieting.

    So, my friends, if you are ready for a balanced approach to macros and your health, this episode is for you. Let's dive in.

    Check out Clean Simple Eats and receive a 10% discount by using code: MINDINMYMACROS on checkout

    Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode36

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


    35. Client Spotlight: Transitioning from Keto to Macros and Overcoming the Scale with Christina H. Feb 27, 2024
    Show notes

    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. She soon discovered that it was not a sustainable option when the weight started to pile back on. Once she found weight training, she found herself transitioning from Ketos to Macros to fuel her strength training sessions.

    More than just a diet change, she'll reveal how she manages to maintain her progress while traveling – proving that, yes, it is entirely possible to see results even while enjoying the pleasures of dining out. Additionally, we'll delve into the crucial mindset shifts she's experienced regarding the scale, exploring what success looks like beyond mere numbers.

    If you’re curious about transitioning from a high-fat, intense cardio regimen to a more balanced approach incorporating strength training, this episode is for you.

    Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode35

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


    34. My Hormone Journey: Hypothalamic Amenorrhea, Candida and More! Feb 20, 2024
    Show notes

    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 journey to heal my gut and rebalance my hormones.

    Join me as I share the ins and outs of my journey, offering insights into the strategies that helped me heal and how they might help you too. Whether you're contemplating coming off birth control, thinking about starting it or just seeking to understand your hormonal health better, this episode is packed with valuable takeaways.

    Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode34

    🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

    🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

    🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

    🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

    💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

    ♥️ Let's be Instagram friends: @mindinmymacros

    PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!


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