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Health & Fitness

Rooted in Resilience

Ashley and Sarah Armstrong

Rooted in Resilience is all about building your strongest, healthiest, most resilient self - without any of the extremes, short cuts, or diet-culture BS!

Podcast hosts & sisters, Ashley & Sarah Armstrong of the @strong.sistas, demystify health, sharing practical tips and experiences for overcoming hypothyroidism, hormonal imbalances, autoimmunity & other metabolic disorders, largely inspired by the work of Dr. Ray Peat.

Plus, they dive into all things optimizing exercise, so you can train with intention, build muscle & lose fat in a sustainable, smart way.

www.armstrongsisters.com

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  • 20 episodes
  • Avg 1 hr 19 min
  • English

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  • July 29 · 1 hr 12 min

    The Truth About Heavy Metals: What the Wellness Industry Gets Wrong

    Everyone seems to be talking about heavy metals, detoxes, microplastics, reverse osmosis water, and “toxic” products. But how much of that fear is actually grounded in good science? In this episode of the Rooted in Resilience Podcast, Ash sits down again with Kaleigh (Nutrition Elements) to discuss where heavy metals actually come from, how the body naturally detoxifies, why nutrient status matters more than most detox protocols, and how fear-based health messaging often distracts us from the fundamentals that actually improve health. We also discuss: • Where heavy metals come from • Lead, mercury, arsenic & what the research actually shows • Why testing methods matter for heavy metal reports • Heavy metal detox products & nutrient depletion • Seafood, selenium & mercury • Reverse osmosis vs. spring water • Heavy metals in supplements • Cookware, water filters & practical recommendations • Why nourishing your body beats chasing perfection • Traditional cooking methods that support health • Is steaming better than grilling? • And Soup Maxxing Rather than obsessing over every potential toxin, we believe the best approach is building a resilient body through nutrient-dense whole foods, good cooking practices, movement, and supporting your body’s natural detoxification systems. ⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻ Time Stamps 00:00 Introduction 00:42 Why fear-based health messaging matters 04:55 Why traditional cultures ate soup every day 15:24 Heavy metals: where they actually come from 20:58 Why most heavy metal testing on social media is misleading 28:12 Food testing, lab accuracy & why good science is expensive 30:59 Mercury in seafood, selenium & supporting natural detox 36:13 The body's natural detox systems vs. detox protocols 40:32 Supplements, processed foods & rebuilding nutrition through real food 51:48 Water, reverse osmosis & choosing better filtration 56:49 Cookware, heavy metals & practical kitchen choices 1:04:12 Peptides, modern health trends & the path back to real food ⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻ Follow Kaleigh: Instagram: @nutrition.elements Patreon: Nutrition Elements Link to Previous Podcast with Kaleigh: ‘When the Health Space Gets Toxic’ https://www.youtube.com/watch?v=0f7X9PYWI1A ⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ______________________________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup ______________________________________________________________________ Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Raw A2 dairy, Low PUFA eggs, chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} https://nourishfoodclub.com/ ______________________________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ X: https://twitter.com/strong_sistas ➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1 ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077

  • July 8 · 1 hr 13 min

    Is Estrogen Really the Answer? A Different Perspective on Menopause | Kate Deering

    Most conversations about menopause begin and end with one conclusion: Low estrogen is the problem. And hormone replacement therapy is the solution. But what if the story is more complicated than that? In this episode, Ashley sits down with nutritionist and author Kate Deering to explore the bioenergetic perspective on estrogen, menopause, metabolism, and women’s health. Together, they discuss why declining estrogen may not be the whole story, how stress physiology and energy production influence menopausal symptoms, what current research actually says about HRT, and why supporting metabolism may be one of the most overlooked pieces of the conversation. This isn’t an anti-HRT discussion. It’s a conversation about asking better questions, understanding the science, and exploring all of the options available to women. In this episode we discuss: • Why menopause symptoms are not the result of low estrogen • Whether there is sufficient evidence to support long term HRT use • The difference between observational studies and randomized clinical trials • Healthy user bias in hormone replacement research• Estrogen, metabolism, thyroid function, metabolic health, and energy production • The role of stress, sleep, nutrition, and lifestyle during menopause • Practical ways to support your body naturally during perimenopause and menopause ____________________________________________________ 📖 Kate’s new book: Better Energy (Now available as an audio book) https://amzn.to/4fotLHy https://www.katedeering.com ____________________________________________________ Timestamps 00:00 - Why menopause symptoms may be more about stress than estrogen 01:03 - Welcome + introducing Kate Deering’s new book Better Energy 03:10 - Kate’s severe Botox reaction that changed her life 08:05 - Why we’re rethinking the mainstream view of estrogen 12:03 - What actually happens to estrogen during menopause 15:40 - Why HRT may improve symptoms, but does that mean estrogen is the answer? 20:54 - Estrogen is more than a blood test: tissue storage & total estrogen load 25:10 - HRT success stories, healthy user bias & what research really shows 32:20 -Why menopause isn’t “just getting older” 37:00 - Short-term benefits vs. long-term health outcomes 41:38 - The biggest takeaways from the current research 44:06 - Natural strategies to support menopause without relying solely on HRT 53:30 - Nutrition, metabolism & supporting healthy energy production 59:00 - Lifestyle habits that reduce menopausal symptoms 1:05:35 - Final advice: supporting your body before making long-term hormone decisions _____________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Raw A2 dairy, Low PUFA eggs, chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _____________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________

  • July 1 · 1 hr 32 min

    The Biggest Fat Loss Mistake: What To Do After Your Diet Ends

    You worked hard to lose the fat. Now comes the part almost nobody prepares you for… Keeping it off. In this episode, Ashley and Kathleen walk through exactly how they help clients transition out of a fat loss phase without immediately regaining weight. Ashley also shares about how she has maintained her 10+ lb fat loss from earlier this year, now 4 months later, using the Transform method. You’ll learn why maintenance is actually harder than dieting, how to slowly increase calories without unnecessary fat gain, why your hunger hormones take months to normalize, what reverse dieting should actually look like, and why most people should spend far more time building maintenance calories than chasing another calorie deficit. If you’ve ever finished a diet only to gain the weight back a few months later, this episode is for you! In this episode we discuss: • Why fat loss isn’t really “finished” when the diet ends • The biggest mistake people make after losing weight • How leptin, ghrelin, and hunger change after dieting • Our week-by-week reverse diet strategy • How to increase calories without panicking over the scale • Why maintenance calories are a range, not a single number • Water weight vs. fat gain • Why maintenance should be your long-term goal • Building muscle after fat loss • When to start another fat loss phase (and when not to) Time Stamps: 00:28 Intro: Fat loss isn’t the hard part 02:10 Why most people regain the weight 05:10 Fat loss isn’t over when the diet ends 07:29 Hormones and lab work after a calorie deficit 16:06 What transitioning back to maintenance actually means 18:50 Our week-by-week reverse diet strategy 24:47 Water weight vs. fat gain after dieting 28:55 Why maintenance is the hardest (and most important) phase 39:46 Why we increase calories slowly instead of all at once 51:22 What to monitor during maintenance 56:08 Why scale weight doesn’t tell the whole story 58:40 The psychology of maintaining weight loss 1:00:42 Choosing your next goal after fat loss 1:11:37 Why strength training matters more than endless cardio 1:30:42 How Transform guides clients through fat loss and maintenance to keep the weight off_____________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________ Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________ Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA eggs, chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _____________________________________________________________ Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 400+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts July 6th, learn more and join the Early Access List here: https://www.armstrongsisters.com/transform

  • June 24 · 1 hr 16 min

    Why Most People Never Reach Their Goals

    Most people don’t fail because they’re doing the wrong things, they fail because they don’t do the right things long enough. The physique they want often requires more time, consistency, and effort than they realize. In this episode, Ashley, Tyler, Kathleen, and Sarah (Team Transform) have an honest conversation about the gap between expectations and reality when it comes to body composition change. They break down why the lean, healthy physique many people aspire to requires more consistency, more daily effort, and more time than social media often suggests. There are no quick fixes, and meaningful body recomposition rarely happens in a matter of weeks. The team discusses the habits that tend to separate different levels of body composition, including daily movement, strength training, nutrition, sleep, and overall lifestyle consistency. They also explain why chasing the next diet, supplement, or fitness program often keeps people stuck, while the people who achieve lasting results learn to embrace the “boring basics” and repeat them for months and years. If you’ve ever felt frustrated that your results aren’t happening fast enough, this episode will help you better understand what it truly takes to build and maintain a healthy, lean physique, and why it’s important to match your expectations to the effort you’re willing to put in. You’ll learn: • How to set realistic expectations for fat loss and muscle gain without falling into the trap of program hopping or supplement obsession • The “boring basics” that drive long-term success: strength training, daily movement, adequate protein, quality sleep, and consistency • Why leaner physiques often require more effort, structure, and intentionality than most people realize • How to stop chasing shortcuts and focus on the habits that actually move the needle • Why sustainable body composition changes are built over months and years, not days and weeks This episode is perfect for anyone tired of chasing the next big hack and ready to focus on what actually works. _____________________________________________________________Timestamps 0:00 - Introduction: Why realistic expectations matter for body composition change 2:35 - Mindset required to achieve your desired results 3:51 - Unrealistic expectations of the time required 6:20 - Matching your expectations with the work you are willing to put in 7:40 - Why you shouldn't change your workouts every few weeks 8:10 - The boring habits you need to master to achieve your goal physique 19:45 - How Tyler is staying committed to his goals while traveling 25:58 - Ashley's update with her physique goals 39:35 - Kathleen's update with her physique goals 53:06 - Sarah life and goal update for her physique 54:00 - Why it's important to consistently weigh yourself 56:45 - How to stop tracking your food 1:01:00 - Changing your expectations and goals in different seasons in life 1:04:50 - Why Transform is not a cookie cutter approach 1:08:00 - Why strength training is a key piece to achieving your physique goals 1:10:00 - A missing piece in the pro-metabolic health space 1:12:50 - Consistency is about finding more ways to win_____________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 350+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts July 6th, learn more and join the Early Access List here: https://www.armstrongsisters.com/transform

  • April 9 · 1 hr 38 min

    Why Getting Sick Might Actually Be GOOD for You (and What It Says About Your Metabolism)

    In this episode of Rooted in Resilience, Ashley sits down with Dr. Alex Orton to challenge one of the most common beliefs in modern health: that getting sick is always a bad thing. What if occasional illness is actually a sign of a resilient, functioning body? Together, they explore how acute illness fits into the bigger picture of metabolic health, why suppressing symptoms may do more harm than good, and how your body’s ability to mount a response (like a fever) is directly tied to your energy production and vitality. They also break down: Why not getting sick for years might not be a flex The connection between metabolism, body temperature, and immune function How modern life suppresses the body’s natural healing processes The role of rest, nourishment, and detox pathways during illness Why true healing isn’t linear and requires patience This episode will shift how you view sickness, symptoms, and what it actually means to be “healthy.” TIMESTAMPS 00:43 – Why getting sick might actually be beneficial 02:20 – How often should you get sick? Is “never” a red flag? 05:00 – Acute vs chronic illness (and how suppression leads to deeper issues) 07:30 – Why energy & metabolism determine your ability to heal 12:20 – The long-term consequences of symptom suppression 18:20 – Fever explained: why higher body temperature is therapeutic 25:30 – Metabolism, body temperature & declining health in modern society 31:30 – “Healing isn’t linear”: understanding symptoms returning over time 46:50 – What to actually do when you’re sick (rest, food, detox, support) 1:07:30 – The real bottleneck in health: mastering the basics 1:30:00 – Why healing takes time (and why quick fixes don’t work) _____________________________________________________________ Link to previous podcast with Dr. Alex Orton, where we discuss the downfalls of modern functional medicine and the four pillars of true health. 'When Holistic Becomes Conventional: Rethinking Naturopathic Medicine with Dr. Alex Orton' https://www.youtube.com/watch?v=H9TU9oL3ENU&t=2738s _____________________________________________________________ Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA, corn- and soy free eggs, chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} https://nourishfoodclub.com/ _____________________________________________________________ ✨Learn more and work with Dr. Alex Orton: https://havenholistichealth.com ^ Schedule your free consult Dr. Alex Orton on socials: https://www.instagram.com/havenholistichealth/ https://www.instagram.com/alexorton.nd/ ✨

  • April 2 · 1 hr 6 min

    It’s Never Too Late: Cheryl’s 52-Pound Transformation at age 70

    Cheryl tried everything: keto, vegan, carnivore, general calorie restriction, and like so many women, she kept losing and regaining the same weight over and over again. At nearly 70 years old and starting at 198 pounds, she decided to try something different.In this episode, Cheryl shares how she lost 52 pounds, improved her metabolism, and (most importantly) learned how to maintain her results for life. We talk about: - Why most fat loss approaches fail long-term - The missing piece almost no one teaches: maintenance - How her mindset, confidence, and identity completely shifted - What she actually eats day-to-day (including carbs 👀) - Why it’s never too late to take control of your health This is more than a weight loss story: it’s a story about taking ownership of your health, rebuilding your metabolism, and showing up fully for your life.If you’ve ever felt stuck, like nothing works, or like it’s “too late”… this episode is for you. Time Stamps 0:00 – Intro 1:38 - Meet Cheryl: background, life story & how she found Transform 7:36 - The Importance of Community 10:31 - Mindset Shifts and Lifestyle Changes 13:26 - Navigating Food Choices and Nutrition 16:28 - The Role of Family in Transform 19:40 - Overcoming Challenges and Building Confidence22:41 - The Impact of Aging on Health and Wellness 25:47 - Self Love and Personal Growth 28:22 - Cheryls Encouraging Message 41:00 - Full Day of Eating for Cheryl 53:00 - Navigating Career Choices and Family Life 59:00 - What Cheryl is Empowered to Work on In Life After Transform 1:01:54 - Importance of A System and Support 1:02 - Why We Don’t Use Meal Plans Join Transform! https://www.armstrongsisters.com/transform _____________________________________________________________ Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup _____________________________________________________________ Support Us & Our Mission to Change the food system! Join Nourish Food Club 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} https://nourishfoodclub.com/ _____________________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ X: https://twitter.com/strong_sistas ➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1 ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ____________________________________________________ ⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️ Join 350+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last. Next group starts April 6th, learn more and join here: https://www.armstrongsisters.com/transform

  • March 25 · 1 hr 9 min

    Why Fat Loss Fails: The Biggest Mistakes Keeping You Stuck

    Why do so many people spin their wheels with fat loss, despite trying so hard? In this episode of the Rooted in Resilience podcast, Ashley, Sarah, Kathleen, and Tyler break down the most common reasons people fail in a fat loss phase: from program hopping and chasing the “secret sauce” to all-or-nothing thinking, supplement distractions, and misreading the scale. After helping hundreds of people improve metabolism, lose fat, and keep it off, we’re sharing the patterns we see over and over again, and the mindset shifts that actually move the needle forward. If you’ve ever felt stuck, inconsistent, or like you’re doing everything right but not seeing progress, this episode is for you. We cover: - program hopping and protocol hopping - chasing the “secret sauce” - all-or-nothing thinking after one off-plan meal - trying new supplements and foods during a fat loss phase - weighing yourself too infrequently and misreading progress Time stamps: 02:00 - Program hopping & lack of consistency 07:30 - Why small habits matter more than hacks 14:30 - The real reason people feel stuck 29:20 - All-or-nothing mindset (one bad meal spiral) 39:15 - Supplements, new foods & fat loss confusion 48:45 - Focusing on the wrong goals at the wrong time 58:45 - How to actually track progress (and what works)_____________________________________________________________ Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________ Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _____________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 6th, learn more and join the Early Access List here: https://www.armstrongsisters.com/transform

  • March 18 · 1 hr 46 min

    The Missing Piece in Most Diets: Micronutrients

    Most people focus on just calories and macronutrients (protein, carbs, and fat) but ignore the micronutrients that actually allow the body to function. Both macros and micros matter. In this episode, we break down why vitamins and minerals are essential for metabolism, energy production, and overall health. Without adequate micronutrients, the body cannot efficiently convert food into energy, regulate hormones, or support detoxification pathways. Many modern diets provide enough calories but fall short in the essential nutrients needed for optimal health. In this episode we discuss: • Why micronutrients are necessary for metabolic function• How vitamin and mineral deficiencies develop • The limitations of focusing only on calories and macros • Why whole foods provide nutrients in ways supplements cannot replicate• Common micronutrient deficiencies today • How to track your micronutrients using tools like Cronometer • Why “detox” is really about supporting your body with nutrients Through the Transform program, we consistently see that individuals who hit their micronutrient targets through whole foods achieve better fat loss results, experience less hunger, and report higher energy levels. Transform helps you dial in both macro and micronutrient targets to support body recomposition, fat loss, and improved metabolic function so you can feel and perform at your best. TIMESTAMPS 0:01:19 Introduction – Why Micronutrients Matter 0:02:47 How Vitamins & Minerals Power Metabolism 0:06:20 Why You Can’t Survive on Macros Alone 0:09:00 The History of RDAs and How They Were Created 0:13:40 Why Whole Foods Beat Supplements for Nutrients 0:20:00 Calories In vs Calories Out (And Why Nutrients Still Matter) 0:26:15 The Most Common Micronutrient Deficiencies Today 0:36:15 How to Track Your Micronutrients Using Cronometer 0:40:10 Symptoms of Micronutrient Deficiencies 1:28:55 Why Micronutrients Matter During Fat Loss 1:36:15 The Truth About “Detoxing” Your Liver_____________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _____________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 6th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

  • March 11 · 1 hr 31 min

    I Lost 10 Pounds in 5 Weeks: Here’s Exactly What I Did (with Kathleen Stewart)

    In this episode of Rooted in Resilience, Ash is joined again by Kathleen Stewart to break down my recent 5-week fat loss phase, where I lost about 10 pounds while maintaining muscle mass and lifts in the gym. We walk through exactly what I did, why it worked, and how we approach fat loss differently inside Transform, so you can use these principles on your own or join us inside the program. We cover why we don’t believe in jumping straight into a calorie deficit, the importance of building maintenance calories first, and why short, strategic fat loss phases tend to work better than staying stuck in long-term restriction. We also dive into the fear around muscle loss during a cut, why strength training, steps, cardio, and adequate protein matter, and how micronutrients play a major role in energy production, satiety, and overall success during a fat loss phase. In this episode, we cover: • why I split my fat loss goals into phases • how I lost 10 pounds in 5 weeks • why maintenance calories matter before cutting • the difference between lean mass loss and muscle loss • how to protect muscle during a calorie deficit • why tracking steps is so important • how Transform structures fat loss phases • why micronutrients matter for metabolism and satiety • the importance of getting in, getting it done, and getting back to maintenance If you’ve been stuck in yo-yo dieting, under-eating during the week, and overdoing it on the weekends, this episode will help you understand a more sustainable and effective way to approach fat loss. TIME STAMPS 01:03 — Intro: How I lost 10 pounds in 5 weeks (fat loss overview) 02:23 — Rapid fat loss vs slow dieting: will you lose muscle?08:03 — Strength training during a fat loss phase 11:33 — Why I split my fat loss goals into two phases 19:03 — Why you should build maintenance calories before dieting 28:33 — Why tracking food intake helps fat loss 31:33 — Volume eating: how to stay full in a calorie deficit 37:03 — How we structure fat loss phases in Transform 51:33 — Why micronutrients matter for metabolism and fat loss 1:08:00 — Fat loss is simple, but consistency is the hard part______________________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _____________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 6, learn more and join the Early Access List here: https://www.armstrongsisters.com/transform

  • March 5 · 18 min

    The One Word Changing My Life in 2026

    In this solo episode of the Rooted in Resilience Podcast, Ashley shares the word she’s carrying into 2026: surrender. For many of us who care deeply about our work, our health, and the people around us, it’s easy to fall into the trap of trying to control everything. We overthink decisions, carry responsibilities that aren’t ours, and constantly search for the next solution. But what if the answer isn’t pushing harder? What if it’s learning to surrender? In this vulnerable and reflective episode, Ashley explores the difference between giving up and surrendering, why letting go of control can actually lead to better outcomes, and how fear and information overload keep many of us stuck in cycles of stress and overthinking. She also shares practical reframes she’s been practicing to help release the pressure of trying to control every outcome: in business, health, and life.If you’ve ever felt like you’re carrying too much responsibility, this conversation will resonate. Because sometimes the most powerful shift isn’t doing more…It’s learning to let go of what was never yours to carry. In this episode, we discuss: • Why Ashley chose “surrender” as her word for 2026 • The hidden mental burden of entrepreneurship and responsibility • The difference between surrender and giving up • How information overload and social media make surrender harder • The role of fear in controlling outcomes • Why uncertainty is required for growth • Practical reframes for releasing pressure and overthinking • How surrender applies to health and healing _____________________________________________________________ Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________ Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________ Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/_____________________________________________________________ Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 250+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 1st, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

  • February 19 · 59 min

    Skinny Culture Is Back, And It’s Not About Health

    Skinny culture is back, and it’s louder than ever. In this episode, we talk honestly about the pressure to be ultra-thin (at all costs!) and why chasing that look can quietly wreck your health, your hormones, and your long-term well-being. Ashley and Sarah share their own stories of growing up in the height of constantly under eating and thinking smaller always meant better. What felt like “discipline” at the time turned into years of physical and emotional consequences, from tanked metabolism to anxiety and body obsession. We unpack how social media has revived the thin ideal, how extreme low-calorie diets are being normalized again, and how trends like GLP-1 medications are shifting the goal from “healthy” to simply “smaller.” We also break down what actually happens inside your body during prolonged under-eating, from muscle loss and hormone disruption to immune suppression and poor detox capacity.But this conversation isn’t just about what’s wrong. We talk about what real health looks like: protecting your metabolism, preserving muscle, supporting your hormones, and building habits that are sustainable. We discuss why short, intentional fat-loss phases are very different from chronic restriction, and why strength, nourishment, and resilience matter more than a number on a scale. If you’ve ever felt caught in the cycle of dieting, comparison, or trying to shrink yourself to feel “enough,” this episode is for you.It’s an honest conversation about breaking the skinny mindset, and building a healthier future for ourselves and the next generation. Timestamps 0:17 – What Is “Skinny Culture” & Why It’s Trending Again 1:02 – The Return of the Ultra-Thin Ideal 2:33 – Extreme Low-Calorie Diets: What Really Happens 3:43 – How Social Media Glorifies Disordered Eating 5:03 – Ozempic & GLP-1 Drugs: What’s Driving the Shift 6:10 – Real-Life Stories & Consequences 8:22 – The Hidden Dangers Behind “Healthy” Diet Trends 10:47 – Lost Menstrual Cycles & Hormonal Disruption 12:56 – Detox Pathways, Metabolism & Autoimmune Risk 14:27 – Body Dysmorphia & the Psychological Toll 19:16 – Long-Term Recovery: What No One Talks About 25:06 – Why Muscle & Metabolic Health Matter 30:22 – Healthier Alternatives to Skinny Culture 35:47 – The Role of Parents & Culture in Body Image 45:13 – Practical Steps to Raise Healthier Generations_______________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_______________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_______________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: Low PUFA eggs/chicken/pork, 100% grass-fed beef and lamb, sourdough, raw dog food, & more https://nourishfoodclub.com/ _______________________________________________________________ Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program Join 250+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 1, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

  • February 12 · 1 hr 25 min

    When Holistic Becomes Conventional: Rethinking Naturopathic Medicine with Dr. Alex Orton

    Has modern naturopathic medicine lost its way? In this episode of Rooted in Resilience, we sit down with Dr. Alex Orton to explore an uncomfortable but important question: as naturopathic medicine has grown in popularity, has it quietly begun to resemble the very conventional system it once sought to challenge? Dr. Orton shares his personal journey into naturopathic medicine, which began after his own health crisis in college. What started as panic attacks and poor lifestyle habits ultimately led him to discover the powerful impact of nutrition, sunlight, meditation, and foundational health practices, and to pursue a career rooted in holistic healing. Together, we unpack common misconceptions around naturopathic and functional medicine, including the assumption that “holistic” automatically means whole-person care. Dr. Orton describes the naturopathic landscape as a kind of “Wild West,” where differing philosophies can leave patients confused and overwhelmed. He also highlights a concerning shift toward lab-driven, supplement-heavy approaches, what he calls “green allopathy”, and explains why this mindset can miss the body’s innate healing intelligence. At the heart of this conversation is the philosophy of vitalism: the belief that the body knows how to heal when given the right conditions. Rather than treating the body like a machine to be fixed, Dr. Orton emphasizes supporting energy production, mental-emotional health, and the foundational pillars of wellness. We also discuss food intolerance testing, the importance of mindset in healing, and why surrender, not force, often plays a key role in recovery. This episode is a thoughtful invitation to rethink what true holistic care looks like, and to reconnect with the body’s natural capacity for healing. Topics covered include: Has naturopathic medicine become too conventional? The rise of “green allopathy” and supplement overload Energy production is crucial for healing. Vitalism and the body’s innate healing intelligence The importance of mental-emotional health Food intolerance testing and personalized care Dr. Alex’s four pillars of health include detoxification, nutrition, lifestyle, and mental-emotional health. Why surrender can be an essential part of healing If you’ve ever felt overwhelmed by protocols, confused by conflicting health advice, or disconnected from your body in the healing process, this conversation offers a refreshing and grounded perspective! TIMESTAMPS 01:20 Introduction to Naturopathic Medicine and Personal Journeys 04:43 The Downfalls of Current Naturopathic Medicine 08:38 The Wild West of Naturopathic Practices 12:26 Functional Medicine vs. True Holistic Healing 16:20 The Importance of Energy in Healing 19:39 Addressing the Mental-Emotional Component 23:07 The Role of Consistency in Health 26:00 Challenging Conventional Medical Perspectives 31:53 Understanding Autoimmune Conditions 35:39 The Four Pillars of Health 42:46 Surrendering to the Healing Process 53:45 Lab Work and Food Intolerance Testing ————————————————— Learn more and work with Dr. Alex Orton: https://havenholistichealth.com Dr. Alex Orton on socials: https://www.instagram.com/havenholistichealth/ https://www.instagram.com/alexorton.nd/

  • February 5 · 1 hr 18 min

    Rethinking Cancer Through Cellular Energy & Metabolism with Georgi Dinkov

    What if cancer is a metabolic problem that can be cured? (Instead of a genetic chronic disease) In this episode, I’m joined by a repeat guest Georgi Dinkov to explore cancer through the lens of cellular energy, metabolism, and mitochondrial function. Instead of framing cancer as a “war” on tumor cells, we discuss a different paradigm: restoring energy, supporting respiration, and addressing systemic metabolic stress. We cover: - Cancer as a reversible metabolic problem, rather than a genetic one - Glycolysis vs oxidative metabolism and why it matters - CO₂, lactic acid, pH, and mitochondrial health - Where Georgi’s views differ from mainstream oncology, and even other researchers (like Dr. Seyfried) who view cancer as a metabolic problem - Georgi's recent surprising research findings and future cancer study directions - How to support his ongoing work This conversation challenges conventional narratives and offers a hopeful, systems-based way of thinking about health, disease, and the future of cancer medicine. **for educational purposes only, not medical advice. Consult with your doctor for best treatment options** TIME STAMPS 0:00 - Intro 1:01 - Welcome & life update with Georgi 2:48 - What is Georgi eating these days 6:00 - Diet perfection, stress, and sustainable eating 13:23 - Update on Georgi's cancer studies 20:00 - Cancer as a metabolic disease vs genetic theory 27:00 - Quorum sensing & cellular decision-making 30:00 - Mitochondria, CO2, and lactic acid 36:00 - Radiation, EMFs, and metabolic suppression 40:30 - Why killing cancer cells may be the wrong strategy 49:00 - Warburg effect: glycolysis vs oxidative metabolism 58:55 - Where Georgi disagrees with some other 'metabolism focused' cancer researchers like Dr. Seyfried 1:00:15 - Future studies with Meldonium (Mildronate) 1:10:30 - PUFAs, saturated fat, and tumor resistance 1:12:30 - How to support Georgi’s research 1:16:40 - Closing thoughts: hope, metabolism, and self-healing _______________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 _______________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup _______________________________________________________ Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club https://nourishfoodclub.com/ 🥚Join waitlist for our low PUFA, corn & soy free, pasture-raised eggs:https://nourishfoodclub.com/pages/why-join-angel-acres-egg-waitlist _______________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ X: https://twitter.com/strong_sistas ➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1 ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ____________________________________________________ ⭐️ The Transform Fat Loss and Metabolic Restoration Program Join 250+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last. Next group starts April 1, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform _______________________________________________________ About Georgi Dinkov: Georgi is a computer scientist, researcher, and biochemist focused on pro-metabolic approaches to health and disease, with an emphasis on mitochondrial function and systemic energy balance. Link to his blog: https://haidut.me Support Georgi’s work at Idea Labs: https://idealabsdc.com/

  • Dec 26, 2025 · 1 hr 14 min

    How to Restore Metabolic Health and Insulin Sensitivity

    In this conversation, we break down what true metabolic health actually means, and how to restore it. We explore how metabolism becomes dysregulated, what truly improves insulin sensitivity, and why many common “health” approaches unintentionally make the problem worse. Drawing from both the science and our hands-on experience working with 200+ individuals inside the Transform program, we share the core lifestyle and nutrition principles we use to help people regain energy, stabilize blood sugar, and rebuild metabolic flexibility. This includes practical, actionable steps around food, movement, recovery, and stress (without hacks, extremes, or quick fixes.) You’ll hear real-world patterns we’ve observed, the most common mistakes that keep people stuck, and what actually works when the goal is long-term metabolic health, not short-term results. Whether you’re navigating insulin resistance, stubborn weight gain, or simply want to better support your metabolism as you age, this episode will leave you with clarity, direction, and a more sustainable framework for health. TIME STAMPS 00:01:16 - Introduction to restoring metabolic health. 00:02:05 - Overview of the Transform approach and its successes. 00:05:23 - Defining metabolic health through proper utilization. 00:06:15 - Restoring proper carbohydrate metabolism. 00:10:13 - Our two-pronged approach to restoring metabolic health. 00:10:48 - Insulin sensitivity as a proxy for cellular energy production. 00:15:00 - The role of micronutrients in metabolic health. 00:16:12 - Summary of macronutrient and food-related insights. 00:37:10 - Our Eight strategies from the Transform program. 00:58:45 - The importance of consuming carbohydrates. ______________________________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ______________________________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup ______________________________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1 ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ➡️ X: https://twitter.com/strong_sistas ____________________________________________________ ⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️ Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last. Next group starts Dec 29th, learn more and join the Early Access List here: https://www.armstrongsisters.com/transform

  • Dec 19, 2025 · 1 hr 37 min

    Your Diet is Changing Your Personality

    Your personality changes based on what you eat. And your constant worry about your health, food obsession, and low energy may not just be “in your head”... they can be direct, physiological symptoms from a Low Energy Availability (LEA) state.In this episode, we dive deep into Chapters 40 & 41 of the Minnesota Starvation Experiment: one of the most revealing studies on what happens to the human mind under LEA, not eating enough food for the body's needs.We break down the shocking data on how semi-starvation systematically changed the subjects' personalities, leading to hypochondria, depression, hysteria, and more.The MSE is a lens to understand the modern dieting struggle, anxiety, and why willpower often fails. We connect the 1944 data to today's health crisis and explain what this means for you.TIME STAMPS1:36 - Welcome & Experiment Overview: Can Diet Change Your Personality?2:49 - The Personality Shift: From Irritable to Introverted4:20 - Is Your Personality Really Fixed? Spoiler: No.7:00 - Your Childhood Trauma Gets Louder in a Calorie Deficit9:00 - The Hidden Cost of Yo-Yo Dieting: Diet Fatigue11:19 - The Scientific Personality Tests (MMPI & Guilford)13:07 - The 3 Biggest Personality Changes in Starvation16:24 - Are You Actually Sick, or Just Undernourished?18:37 - The 7-Month Rule for Real Healing20:36 - Why "Specialists" Fail You (The Holistic View)22:15 - Anxiety, Rumination & Catastrophizing - It's The Deficit24:35 - The Pie Metaphor: Is Your Issue Biochemical or Emotional?27:33 - Paranoia, Distrust & Adrenaline Dumps30:10 - The Proof: It's The Starvation, Not "You"31:52 - Loss of Creativity & "Feminine Interests"33:50 - The Somatic Checklist: "I Feel Weak All Over"37:18 - The Unprofitable Truth: "You Just Need to Eat More"39:25 - The Psychic Checklist: "I Can't Focus or Read"41:48 - Recovery is SLOW: Refeeding & Lingering Symptoms44:29 - Why Maintaining Weight Loss is the Hardest Part47:20 - The Yo-Yo Diet Cycle & Never-Ending Struggle51:10 - Do Supplements & Protein Powder Fix This?53:09 - If You Can Only Eat X Diet Right Now...55:30 - The Light at the End of the Tunnel: 20-Week Recovery57:02 - The "Why" - Mechanistic Theories Behind the Change1:03:43 - Extreme Cases: When Dieting Leads to Self-Harm1:08:28 - Normalize This: You WILL Be Irritable on a Cut1:10:14 - Are You in a Good Life Season to Diet?1:12:44 - The Subject Who THRIVED on the Challenge1:14:11 - Odd Behaviors: 40 Packs of Gum & Eating from Garbage1:17:12 - Chopping Off Fingers: A Cry for Help & Exit Strategy1:20:16 - "Accident Prone" - A Symptom of Undernutrition1:23:24 - The Overweight Subject & The Danger of Long Deficits1:26:26 - Timing: When Do Breakdowns Happen? (Weeks 8-12)1:28:19 - The Transform Solution: A Cut Designed with MSE in Mind1:30:12 - "Why Add Stress?" The Case for Strategic Short Cuts1:32:39 - No Solutions, Only Trade-Offs1:35:03 - Zoom Out: Health is a 3-Year Project, Not a 30-Day Sprint1:36:29 - Conclusion: You're Not Broken, You're Undernourished______________________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/news...______________________________________________________________________On a Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: https://nourishfoodclub.com/ 🥚Low PUFA, corn & soy free, pasture-raised eggshttps://nourishfoodclub.com/collectio...____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts Dec 29th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

  • Dec 17, 2025 · 1 hr 10 min

    The Menopause Myths They Believed, and How They Took Their Power Back

    In this honest and eye-opening episode, we unpack the myths surrounding menopause and the confusion so many women face when trying to care for their health during this stage of life. Ash and Sarah Armstrong are joined by Julie and Keli (who went through the Transform program and are now Transform coaches) who share their personal experiences navigating menopause, unlearning misinformation, and rebuilding trust in their bodies. Together, they talk about the impact of chronic dieting, food rules, and societal pressure on women’s health. And how shifting toward intentional eating, strength training, and supportive habits changed everything. Julie and Keli open up about what they once believed, what actually didn’t work, and the mindset shifts that helped them regain energy, confidence, and control. This conversation highlights the power of education, community, and informed choices, while offering practical insight into why fueling well and building strength matter at any age. If you’ve ever felt confused, frustrated, or stuck in menopause, this episode will leave you feeling seen, empowered, and hopeful. ------------------------------------------------------ A Transform review from ANDREA who is in menopause at age 59 = "I'm 59 and post menopausal, and it seems that weight loss is so much harder than it was when I was young. Before this program, nothing I had done before menopause worked to get rid of the 40 pounds I gained during menopause.... I'm now a year into Transform (2 cuts) and I am down 15 pounds and I am stronger than I have ever been (at age 59!) I had not been able to lose at all in the years before I started this program... What I love about this program is that in between my fat loss phases (once my calories go up) I can live my life. I also like that I can eat carbs and realize how much better I feel when I do... We're making real, lasting changes to our bodies. A true transformation!" ------------------------------------------------------ Time Stamps 00:00:38 - Introduction 00:02:32 - What We All Had for Breakfast 00:06:24 - Introductions and Transformations 00:15:31 - Age and Menopause Experiences 00:25:21 - Debunking Menopause Myths 00:37:01 - Important Lifestyle Habits 00:43:48 - Empowerment Through Knowledge 00:50:12 - Intentional Eating Matters 00:59:58 - What You Would Say to Yourself 10 Years Ago 01:02:45 - Strength Training for All Ages 01:07:43 - Concluding Thoughts to Wrap it Up 01:15:30 - Community Support is Key ------------------------------------------------------ ⭐️ The Transform Fat Loss and Metabolic Restoration Program Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.⭐️ Next group starts Dec 29th, learn more and join the Early Access List here: https://www.armstrongsisters.com/transform

  • Dec 4, 2025 · 2 hr 12 min

    The Shocking Psychological Effects of Undereating (MSE Proof)

    Are you "boring" or are you just in a low energy state? Constantly tired, irritable, and obsessed with food on your diet? It might not be a lack of willpower, it might be physiological starvation. In this episode, we again dive deep into the Minnesota Starvation Experiment (MSE) to uncover the shocking psychological effects of prolonged calorie deficits that mirror modern restrictive diets. We break down chapters 38 & 39 of the MSE, revealing how under-eating leads to: • Crashing sex drive & strained relationships • Loss of humor, motivation, and social initiative • Intense food obsession and bizarre eating habits • The harsh reality that recovery isn't overnight, and can take several months This isn't just about weight loss; it's about why constant dieting can make you hate your life and how to escape the weight-loss and weight-regain cycle with a smarter, more sustainable approach. ______________________________________________________________________ ⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️ Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last. Next group starts Dec 29th, learn more and join the Early Access List here: https://www.armstrongsisters.com/transform-59ff2a5d-46bd-4c0f-b6ac-01512292ccda

  • Nov 26, 2025 · 1 hr 38 min

    The Science of Fat Loss: What you Need to Know

    Join us for a dynamic roundtable as we debunk common fat loss myths and dive into the real complexities of shedding body fat. We break down the fundamentals of calories in versus calories out, the importance of tracking food intake, and how adherence plays a bigger role than many realize. We explore the unique challenges women face during menopause, the pros and cons of rapid fat loss versus prolonged calorie deficits, and the critical roles of muscle mass, micronutrients, and hormonal health in sustainable fat loss. Drawing on insights from the Transform Fat Loss program, which has helped over 150+ people achieve fat loss success, we also discuss the power of community support, redefining health and fitness goals, and why patience and consistency are essential for long-term results. Whether you’re just starting your fat loss journey or looking to refine your approach, this conversation offers practical strategies, actionable advice, and expert insights to help you achieve lasting results. ______________________________________________________________________ Time Stamps: 01:03 Introduction to Fat Loss Myths 03:00 Understanding Calories In vs. Calories Out 08:49 The Importance of Tracking Calories 12:04 Rapid Fat Loss vs. Prolonged Deficit (longer fat loss phases) 23:31 The Role of Muscle and Micronutrients in Fat Loss 34:49 Impact of Energy Availability on Hormones 36:43 Testosterone Levels in Men and Women 38:25 The Debate on Caloric Deficits 40:19 Diet Adherence and Motivation 42:31 The Role of NEAT in Fat Loss 43:23 Lessons from Transform Program 44:46 The Reality of Extreme Dieting 48:45 Dispelling Myths on Muscle Preservation 49:42 Hormonal Changes During Weight Loss 55:29 The Behavioral Side of Dieting 58:24 Understanding Metabolic Adaptation 01:04:02 Building Muscle for Metabolic Health 01:07:02 Menopause and Body Composition Changes 01:09:39 The Importance of Muscle in Physique Improvements 01:12:55 Transforming Through Metabolic Restoration 01:18:03 Community Support in Health Journeys 01:19:39 The Shift from One-on-One to Group Coaching 01:24:33 Redefining Success in Health and Fitness 01:31:18 Empowerment Through Knowledge and Agency ______________________________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} 🥚Our Low PUFA Eggs: https://nourishfoodclub.com/collections/egg {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} ______________________________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ X: https://twitter.com/strong_sistas ➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1 ➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/ ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ______________________________________________________________________ Previous Roundtable Podcast Discussion “Calories In Vs. Calories Out: Fact or Fiction?” https://youtu.be/Tb3plPPlY1c ______________________________________________________________________ ⭐The Transform Fat Loss and Metabolic Restoration Program ⭐ Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last. https://www.armstrongsisters.com/transform-59ff2a5d-46bd-4c0f-b6ac-01512292ccda Link to join the Free Live Q&A on Friday Nov 28 at 2 pm ET: https://us06web.zoom.us/j/83840940726?pwd=ReypaHFAvib2gqLcYrrqeum9zZ8Mav.1

  • Nov 20, 2025 · 1 hr 10 min

    Why You're Always Tired & Irritable (insights from The Minnesota Starvation Experiment)

    Struggling with constant food thoughts, fatigue, and irritability? The Minnesota Starvation Experiment reveals that our personality and psychology is impacted by our energetic state. Always irritable and tired? You might be in a state of physiological starvation (Low Energy Availability - LEA), even with food abundance.We break down how chronic under-eating (often created from diet dogma and extreme diets) leads to: • Obsessive food focus & "food noise" • Loss of joy, increased anger & apathy • A crashed metabolism & hormonal chaos The shocking truth? Your diet may be the reason you feel broken, because metabolism impacts everything. But there's a way out. Learn how to escape the low-energy trap and reclaim your energy, mood, metabolism, and yes, even your personality! ______________________________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐YouTube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ______________________________________________________________________ Keep Up With Us! 🖥️Website: https://www.armstrongsisters.com/ 🗞️Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾Our Farm CoOp, Nourish Food CLub, which delivers to our Food Club members in all 50 states = https://nourishfoodclub.com {Corn- and soy-free eggs, chicken and pork. 100% grass-fed beef and lamb. Raw A2 Cheese. Traditional Sourdough. Heritage and Ancient Grains. & more!} ______________________________________________________________________ Follow Us On Social Media ➡️Instagram: https://www.instagram.com/strong.sistas/ ➡️X: https://twitter.com/strong_sistas ➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1 ➡️LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ______________________________________________________________________ The Transform Fat Loss Program {Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last}. https://www.armstrongsisters.com/transform-59ff2a5d-46bd-4c0f-b6ac-01512292ccda

  • Nov 14, 2025 · 59 min

    Why Keto and Carnivore Aren’t Working for Everyone (And What To Do Instead)

    After a long break, Ash and Sarah are back for a brand-new season of Rooted in Resilience! In this candid, cozy conversation, the sisters catch up on life updates — from moving homes and building the family compound to lessons learned from one of their hardest (and most growth-filled) years yet. Then, they dive into a big topic stirring up conversation online: Why keto and carnivore diets aren’t working for everyone. They discuss what happens when “it works until it doesn’t,” how dogma takes over the wellness space, and why even some of the biggest carnivore influencers are now adding carbs back in. Topics include: Updates on Nourish and their Transform Fat Loss program Seasonal rhythms, fertility, and finding balance in a busy season The emotional rollercoaster of strict diets and food dogma What it really means to listen to your body and eat intuitively How women (including post-menopausal) are thriving with balanced, pro-metabolic eating It’s a refreshingly honest and hopeful conversation about letting go of extremes and finding your own rhythm — in health, food, and life. ______________________________________________________________________00:00 – Welcome back! Life updates and what’s new this season 04:00 – Building the family compound & lessons from a hard year 09:36 – When keto and carnivore stop working 11:30 – “It worked until it didn’t”: our personal stories 13:15 – Reflections from the community: reading a listener letter 17:10 – Dogma in the wellness space: how we got here 22:00 – How carbs became the enemy — and why that’s changing 24:30 – Post-menopausal health and the danger of extremes 32:30 – The Transform Fat Loss Program 36:30 – Listening to your body vs. following the algorithm 43:00 – Returning to Ancestral Wisdom: What Modern Health Forgot 48:00 - How The Transform Fat Loss Program Changed Our Lifes 53:00 – Tuning back into seasonal rhythms ______________________________________________________________________ Subscribe To The Rooted In Resilience Podcast: YouTube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ______________________________________________________________________ Keep Up With Us! Website: https://www.armstrongsisters.com/ Newsletter: https://www.armstrongsisters.com/newsletter-signup Our Farm CoOp, Nourish Food CLub, which delivers to our Food Club members in all 50 states = https://nourishfoodclub.com {Corn- and soy-free eggs, chicken and pork. 100% grass-fed beef and lamb. Raw A2 Cheese. Traditional Sourdough. Heritage and Ancient Grains. & more!} ______________________________________________________________________ Follow Us On Social Media Instagram: https://www.instagram.com/strong.sistas/ X: https://twitter.com/strong_sistas TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1 LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/ FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ______________________________________________________________________ The Transform Fat Loss Program{Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last}.https://www.armstrongsisters.com/transform-59ff2a5d-46bd-4c0f-b6ac-01512292ccda

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