116. Longevity doctor: Why busy moms are under-fueling & how to fix it - Dr. Valerie Hertzog

Move over Peter Attia.

I know you’re eating sandwich crusts for breakfast and calling it a meal, because I’m a busy parent and I’ve done that! You’re probably skipping meals, forgetting to eat until 3 PM, or you’re finding yourself irritable and anxious mid-afternoon, so this episode is your wake-up call.

Dr. Valerie Hertzog returns to talk about chronic under-fueling. As a longevity-focused medical doctor and coach, Dr. Val breaks down why those "feast or famine" eating patterns are sabotaging your energy, hormones, and long-term health, and what to do about it. Dr. Val also breaks down metabolic health, the protein trend, perimenopause, muscle building, and simple strategies for actually fueling yourself properly without adding another complicated system to your plate.

In this episode, we cover:

• (00:00) Intro

• (02:46) Val's new role at a longevity clinic & what longevity actually means

• (09:27) Metabolic health, hormones, and eating: the connections no one talks about

• (20:40) Perimenopause decoded: what it is and the fear-mongering around it

• (28:07) The protein trend: why we need it and how much strength training you actually need

• (34:11) VO2 max and cardio zones explained

• (38:24) Why busy parents are chronically under-fueling and how to fix it

• (41:47) Simple fueling strategies: the bento box approach and protein at breakfast

• (49:40) Cravings, fake sugars, and Val's final advice

KEY TAKEAWAY

Keep it simple and start small. Focus on eating every 3-4 hours with protein and fibre at breakfast. Think bento box style—simple components you can grab throughout the day. Don't try to overhaul everything at once; sustainable changes happen gradually, not overnight.

About Dr. Valerie Hertzog

Dr. Valerie Hertzog is a family physician with a strong focus on preventive and lifestyle medicine, dedicated to helping patients live better, longer. With a passion for evidence-based care, she empowers individuals to take control of their long-term health through personalized strategies that support vitality, energy, and resilience at every age. She completed her medical training at the University of Toronto and the University of Ottawa and is a Certified Lifestyle Medicine Physician with the American Board of Lifestyle Medicine. She also has training in cognitive behavioural therapy, motivational interviewing, and nutrition, which she integrates into her clinical approach to address the underlying drivers of chronic disease and age-related health challenges. Her interest in longevity and proactive health was shaped by her own medical journey during training, deepening her appreciation for sustainable, preventative care. As a wellness coach and mother of three, she brings both clinical expertise and real-life experience to her work. Dr. Hertzog is committed to helping patients optimize their healthspan so they can feel their best, stay active, and thrive well into the future.

Connect with Dr. Valerie Hertzog

Website | https://valeriehertzog.com/ | https://lifespanmd.ca/

Instagram | https://www.instagram.com/dr.valerie.hertzog

Linkedin | https://www.linkedin.com/in/valeriehertzogmd/

About Andrea Barr, host of All Figured Out:

Andrea is a certified career and life coach for parents. Through her coaching, she supports parents in finding better work-life rhythms so they can continue to grow personally and professionally without sacrificing family time.

Connect with Andrea

Website | ⁠https://www.andreabarr.com/⁠

Instagram | https://www.instagram.com/allfiguredoutandrea | https://www.instagram.com/allfiguredout.podcast