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

Ever wondered what it's really like behind the mic? In this special behind-the-scenes episode, Sarah Chapman-Funston turns the tables and interviews Andrea about the real story of starting and sustaining a podcast as a working mom. From launching in her first trimester to navigating "mama stay" moments, Andrea gets vulnerable about the wins, the struggles, and why she keeps showing up—even when it's not always easy.

In this episode, we cover:

• (00:00) Intro

• (02:22) The audacity of starting a podcast in your first trimester

• (05:05) What's changed in two years (spoiler: she grew an entire human)

• (09:42) The real reason Andrea keeps podcasting (hint: it's not about money)

• (14:37) How she actually makes it work day-to-day with two kids

• (18:01) Rhythms over routines: The 80/20 default system

• (24:05) The heartbreak of "mama stay" and what it's teaching her

• (25:25) What's next: Video, bigger guests, and staying curious

KEY TAKEAWAY

Follow the breadcrumbs. You don't need to have it all figured out to start something meaningful. Test it out, stay flexible, and remember: impact matters more than immediate income. Even one person's transformation makes it worth it.

About Sarah Chapman-Funston

Sarah Chapman-Funston is the founder of SCF Marketing and a seasoned brand and content strategist. After a decade in corporate marketing, she launched her consulting business to work with small businesses and founders in a way that’s strategic, sustainable, and human. She’s also a mom of two and lives in the Vancouver area. Looking for strategic marketing support without the overhead of a full agency? Book an intro call with Sarah or learn more at ⁠scfmarketing.ca⁠

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

📆Download your Ideal Schedule Template → https://andreabarr.myflodesk.com/idealschedule

Ever looked at your calendar and realized it's telling a story you didn't mean to write? This New Year episode is all about the uncomfortable truth: your schedule reveals what you actually value, not what you think you value.

Andrea shares the gut-punch moment when her husband sat her down after returning from maternity leave and said, "You're not happy—and I can feel it." That wake-up call led to a complete audit of how she was spending her time and energy.

In this episode, Andrea walks you through a 3-step process to identify the gap between how you're living and what you truly value, and more importantly, how to close that gap.

In this episode, we cover:

• (00:00) Intro

• (00:34) Why your calendar already tells a story about you and your family

• (03:06) The three steps to audit your life: time, desires, and action

• (04:17) Two real examples: the hockey mom who's burnt out from driving kids everywhere, and Andrea's own return-to-work crisis

• (08:20) Going deeper: what do you REALLY want? (It's not just "less driving")

• (10:29) The action plan: quick wins vs. long-term changes

• (12:43) How hard is this really? Rating your own transformation

• (16:20) The power of enrolling others in your change

• (18:16) Why this isn't a "set it and forget it" exercise

• (19:50) Recalibration sessions: how Andrea and her husband check in weekly

• (20:35) Everything comes down to living your values

KEY TAKEAWAY

Your calendar reveals what you actually value (not what you think you value), and this episode gives you the 3-step process to close the gap between how you're living and what truly matters to you.

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