The Improvement Lab

Jaclyn Bendt
  • 5.0 (4)
  • Self-Improvement
  • Updated Weekly

Welcome to The Improvement Lab—where science meets storytelling. This is your space to explore wellness, mindset, and personal growth, all designed to help you become the person you’re meant to be.

  1. 10/13/2025

    Fertility, Pregnancy, and Postpartum: Real Talk with Anna Busenburg, RD, CSP, LD, CLC

    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 ⁠Learn more from the American Dairy Association⁠⁠ Follow ADA on Instagram

    37 min

  2. 06/30/2025

    Fueling Female Performance with Anna Busenburg, RD, CSP, LD, CLC

    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. Connect with Anna on LinkedIn Learn more from the American Dairy AssociationFollow ADA on Instagram

    48 min

  3. 05/13/2025

    Why Sleep Is the Most Underrated Hormone Hack

    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

    17 min

  4. 05/06/2025

    Redefining Success: Letting Go of Hustle Culture & Perfectionism

    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: Why achievement alone doesn’t equal confidenceThe psychology behind perfectionism and hustle cultureHow to stop tying your worth to productivity or statusTangible mindset shifts to redefine success on your termsWhat real, sustainable fulfillment can look like

    17 min

  5. 04/29/2025

    Fueling Your Brain: The Nutrition-Mood Connection

    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.

    22 min

  6. 04/22/2025

    Building Confidence When You Don’t Fit the Mold

    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.

    18 min

  7. 04/15/2025

    Is Your Metabolism “Broken”? Here’s the Science-Based Truth

    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)

    21 min

  8. 04/08/2025

    From 0 to 13.1: My First Half Marathon Recap

    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.

    24 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

Welcome to The Improvement Lab—where science meets storytelling. This is your space to explore wellness, mindset, and personal growth, all designed to help you become the person you’re meant to be.

Information

  • Creator
    Jaclyn Bendt
  • Years Active
    2K
  • Episodes
    19
  • Rating
    Clean
  • Copyright
    © Jaclyn Bendt
  • Show Website
    The Improvement Lab