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 fertility
Key nutrients many women miss (and why eating enough matters)
How calorie and hydration needs shift trimester by trimester
Practical strategies for common pregnancy challenges like nausea, food aversions, and fatigue
Postpartum recovery: fueling for healing, strength, and breastfeeding
Myth-busting on “eating for two,” caffeine, alcohol, and more
If 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 LinkedIn
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 women
If you’re curious about how to eat in a way that supports your training, hormone health, and real life—this is for you.
Learn 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 well
How poor sleep spikes cortisol and affects your mood
Why sleep impacts cravings and blood sugar swings
How your menstrual cycle is affected by your sleep habits
Practical 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:
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 nourished
Whether 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 life
Whether 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 up
How to calculate your real calorie needs (BMR vs. TDEE explained)
Why so many active women are under-eating without realizing it
Signs your body might be under-fueled or over-stressed
How to support your metabolism naturally (no gimmicks required)
A real-life example of a woman’s calorie needs based on her stats
Why 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 action
I 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!
Do you find yourself constantly worrying about what others think? Whether it’s people-pleasing, overanalyzing, or holding yourself back out of fear of judgment, caring too much can be exhausting. In this episode, we’re diving into the psychology and science behind why we care so much—and how to finally break free.
✅ The psychology behind why we crave approval and fear judgment
✅ How social conditioning and evolution play a role in people-pleasing
✅ Why caring less isn’t about being careless—but about building self-trust
✅ Tangible strategies to set boundaries and stop overanalyzing what others think
✅ How my own journey with masculine fashion and queerness helped me let go of external validation
If you’re ready to build unshakable confidence and start living for yourself, this episode is for you.
Ever feel like you’re constantly stressed, no matter how much you try to relax? You’re not alone. In today’s episode, we’re breaking down why stress isn’t actually the enemy—but how you respond to it is everything.
What You’ll Learn:
✅ What stress really does to your brain & body
✅ Why you’re always stuck in fight-or-flight mode
✅ 5 science-backed strategies to manage stress (that actually work)
✅ The mindset shift that instantly changes how you experience stress
✅ Practical, real-life tips to feel calmer starting today
If you’re tired of feeling overwhelmed and want real, tangible ways to finally manage stress without feeling like a total mess—this episode is for you. Hit play, take a deep breath, (we will take a few more together even) and let’s get into it.
🎧 Listen now & share this with someone who needs it!
We often think big changes require big effort—but what if the secret to transformation lies in the smallest daily actions?
In this episode, we’re diving into five science-backed micro-habits that can drastically improve your health, mindset, and productivity with minimal effort and maximum impact.
I’ll break down the psychology behind micro-habits, why they work, and how to seamlessly integrate them into your routine. Plus, I’ll share my own experiences with micro-habits—like 1 -minute nighttime resets, gratitude journaling, and my evening to-do list—so you can see firsthand how small changes create massive results.
By the end of this episode, you’ll have clear, actionable steps to start implementing these habits today!
✨ Let’s connect! Follow me on Instagram @jaclynliveswell for more mindset, wellness, and habit-building tips.
🎧 Listen now & start upgrading your life—one small habit at a time!
Do you ever feel anxious, stressed, or just "off" and wonder if it could be connected to your gut? Science says it probably is.
In this episode, we’re diving into the powerful gut-brain connection—how your digestion impacts your mood, energy, and overall mental well-being.
I’ll break down:
- what your gut actually does (hint: it’s way more than just digesting food)
- how it communicates with your brain
- what signs might indicate your gut health needs some love
- my own experience with IBS and anxiety + what I’ve learned about my triggers
- actionable steps you can take to support your gut and mental health
Connect with me on Instagram: @jaclynliveswell
You're constantly tired, even after a full night's sleep—what gives? In this episode of The Improvement Lab, we’re diving into the science of sleep to uncover why you might always feel exhausted and, more importantly, how to fix it.
We’ll break down:
- The real impact of sleep on your brain and body
- How much sleep you actually need (and why it’s different for men and women)
- The role of light, circadian rhythms, and your routines
- Science-backed strategies to improve sleep quality and wake up feeling refreshed
If you’re ready to stop hitting snooze and start feeling energized, this episode is for you! Tune in for actionable tips you can implement tonight!
Ever feel like no matter how hard you try, your habits just don’t stick? You start strong, but a few weeks in, motivation fades, and you’re back to square one. You’re not alone—and there’s a science-backed reason why this happens.
In this episode, we’re breaking down...
- the psychology of habit formation
- why willpower isn’t enough and why motivation is a myth
- what actually works when it comes to creating routines that last
I’ll share research-backed strategies, common mistakes that sabotage consistency, and simple, tangible steps to help you finally make your habits stick for good.
If you’re ready to stop starting over and start seeing real progress, this episode is for you!
🎧 Tune in and let’s build habits that last. Don’t forget to share your biggest takeaway with me on social media!
Change is uncomfortable. It’s uncertain. And sometimes, it’s downright terrifying. But it’s also the key to growth. In this episode of The Improvement Lab, we’re diving into the science of why change feels so hard—and, more importantly, how to navigate it with confidence.
You’ll learn:
- Why your brain resists change (and how to rewire it)
- How to know when it’s really time for a change
- The biggest changes I’ve faced—career, identity, and more
- Science-backed strategies to embrace change & step into growth
If you’ve been feeling stuck or afraid to take the next step, this episode is for you.
🎙 What’s one change you know you need to make? Let me know on Instagram or share your thoughts in the comments!
Welcome to The Improvement Lab! In this trailer episode, I’m introducing what this podcast is all about—science-backed strategies, mindset shifts, and real-life stories to help you unlock your potential and become your most confident, authentic self. Whether you're here for wellness, personal growth, or just a fresh perspective, you're in the right place. Let's get started!
Join me on IG: https://www.instagram.com/jaclynliveswell/
YouTube: https://www.youtube.com/@jaclynbendt
TikTok: https://www.tiktok.com/@jaclynliveswell
Confidence isn’t something you’re just born with—it’s something you build. In this episode of The Improvement Lab, we’re diving into the science behind confidence, how it shapes your mindset and success, and why it’s the key to becoming your most authentic self. I’ll share my personal journey with confidence, from navigating identity as a more masculine-presenting queer woman to overcoming an eating disorder and learning to truly own my space.
Plus, we’ll break down practical, science-backed strategies—like self-talk, body language, and small daily actions—to help you strengthen your confidence starting today.
If you’ve ever struggled with self-doubt or felt like you were holding yourself back, this episode is for you. Let’s unlock your confidence and step into the person you’re meant to be.
Key Topics:
- The science and psychology of confidence & how it impacts success
- My personal story of self-doubt & self-acceptance
- Actionable steps to build confidence daily
What’s one small step you’ll take today to boost your confidence? Share it with me on Instagram @jaclynliveswell