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Gabe shares how he lost about 30 pounds while maintaining muscle and how he feels better than he did in his twenties. They discuss. moving beyond rigid food rules, finding a more balanced approach to nutrition, making tracking manageable, and getting results with less time in the gym. Your best years may still be ahead... ⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 550+ 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 October 5th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transformChapters:00:00 Gabe's Transform Journey Begins 05:50 Diet Evolution and Discovering Balance 11:50 Tracking Progress and Mindset Shifts 19:47 Training Transformation and Muscle Maintenance 22:50 New chapter 25:23 Reflecting on Personal Transformation 27:47 Training Approaches and Frequency 31:50 Finding Balance in Life and Fitness 34:14 Applying Lessons Beyond the Gym 38:06 Establishing New Routines and Habits 40:17 Overcoming Challenges During the Journey 46:16 Encouragement for All: It's Never Too Late_______________________________________________________________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/id1663060063Subscribe To The Recommended Daily Value Podcast___________________________________Youtube: https://youtube.com/playlist?list=PLFXuEpiW3nEKHAr9j_CRja1JScfDOSn_1&si=Ydx4ISzVR-DhfPG8 Apple Podcasts: https://podcasts.apple.com/us/podcast/recommended-daily-value/id1648776356Spotify: https://open.spotify.com/show/3CMIwCeHZdXtuYj5MAPvy5?si=BWK26BxITpKrf5hJRN0Fgw Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: / @strongsistas ⭐ Spotify: https://open.spotify.com/show/3NTIxm2...⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast..._______________________________________________________________Follow Ash & Sarah On Social Media➡️ Instagram: / strong.sistas ➡️ X: / strong_sistas ➡️TIKTOK: https://www.tiktok.com/@strong.sistas...➡️FACEBOOK: https://www.facebook.com/profile.php?..._______________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup➡️ LinkedIn: https://www.linkedin.com/in/dr-farmer-ash-a12a38bb/_______________________________________________________________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 550+ 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 October 5th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

Our Next Round Starts October 5th! Click here to join the Waitlist:https://www.armstrongsisters.com/pl/2...Laura’s Transform journey shows how a balanced, sustainable approach can lead to real progress. After years of conflicting advice and all-or-nothing habits, she lost over 20 pounds, built muscle, and learned to eat, train, and recover in a way that fits her life.Laura, Coach Samantha, and Tyler discuss how tracking helped her make informed nutrition changes, why two strength-training days a week worked better for her, and how rest, sleep, sunlight, and a flexible mindset supported her progress.A practical conversation about fat loss, building consistency, and finding an approach to health that leaves room for real life.Chapters:00:00 Introduction to the Transform Program and Laura's Journey06:46 Laura's Progress and Insights on Training15:30 Nutrition Tracking and Its Impact on Health23:29 Community Support and Personal Growth33:03 Embracing Life Stages and Community Support39:32 Overcoming Sleep Challenges and Mental Health41:51 The Impact of Sunlight and Seasonal Changes55:14 Celebrating Progress and Future Goals_______________________________________________________________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 Subscribe To The Recommended Daily Value Podcast___________________________________ Youtube: https://youtube.com/playlist?list=PLFXuEpiW3nEKHAr9j_CRja1JScfDOSn_1&si=Ydx4ISzVR-DhfPG8 Apple Podcasts: https://podcasts.apple.com/us/podcast/recommended-daily-value/id1648776356 Spotify: https://open.spotify.com/show/3CMIwCeHZdXtuYj5MAPvy5?si=BWK26BxITpKrf5hJRN0Fgw _______________________________________________________________ Follow Ash & Sarah On Social Media ➡️ Instagram: / strong.sistas ➡️ X: / strong_sistas ➡️TIKTOK: https://www.tiktok.com/@strong.sistas... ➡️FACEBOOK: https://www.facebook.com/profile.php?.. .____________________________________________________ Follow Tyler___________________________________ Instagram: https://www.instagram.com/tylerwoodward_fit/ Tiktok: https://www.tiktok.com/@tylerwoodward_fit?lang=en Twitter: https://twitter.com/Tyler_woodward________________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup➡️ LinkedIn: https://www.linkedin.com/in/dr-farmer-ash-a12a38bb/______________________________________________________________________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/ 🥚Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door:https://nourishfoodclub.com/collections/egg______________________________________________________________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 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

⭐️ 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 Transform group starts October 5th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform Steven shares how Transform helped him stop yo-yo dieting, eat for performance, build strength & muscle, and create sustainable habits. Joined by Sarah, Tyler, and Kathleen, he discusses training twice a week, planning nutrition around family life, and learning that food can fuel progress—not restrict it. _______________________________________________________________ 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 _______________________________________________________________ Follow Tyler & His PodcastInstagram: https://www.instagram.com/tylerwoodward_fit/Tiktok: https://www.tiktok.com/@tylerwoodward_fit?lang=enYTwitter: https://twitter.com/Tyler_woodward_outube: https://youtube.com/playlist?list=PLFXuEpiW3nEKHAr9j_CRja1JScfDOSn_1&si=Ydx4ISzVR-DhfPG8 Apple Podcasts: https://podcasts.apple.com/us/podcast/recommended-daily-value/id1648776356Spotify: https://open.spotify.com/show/3CMIwCeHZdXtuYj5MAPvy5?si=BWK26BxITpKrf5hJRN0Fgw _______________________________________________________________ Follow Kathleen Instagram: https://www.instagram.com/recoen/Substack: https://stewartk.substack.com/?r= Buy Kathleen A Coffee: https://buymeacoffee.com/recoen _______________________________________________________________ 🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup ➡️ LinkedIn: https://www.linkedin.com/in/dr-farmer-ash-a12a38bb/ _______________________________________________________________ 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/ 🥚Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door:https://nourishfoodclub.com/collections/egg _______________________________________________________________ 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 ____________________________________________________

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

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____________________________________________________

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

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

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 flexThe connection between metabolism, body temperature, and immune functionHow modern life suppresses the body’s natural healing processesThe role of rest, nourishment, and detox pathways during illnessWhy 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/ ✨

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

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

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

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

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

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

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 overloadEnergy production is crucial for healing.Vitalism and the body’s innate healing intelligenceThe importance of mental-emotional healthFood intolerance testing and personalized careDr. 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 Journeys04:43 The Downfalls of Current Naturopathic Medicine08:38 The Wild West of Naturopathic Practices12:26 Functional Medicine vs. True Holistic Healing16:20 The Importance of Energy in Healing19:39 Addressing the Mental-Emotional Component23:07 The Role of Consistency in Health26:00 Challenging Conventional Medical Perspectives31:53 Understanding Autoimmune Conditions35:39 The Four Pillars of Health42:46 Surrendering to the Healing Process53:45 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/