Rooted in Resilience

Episod

• 
  The Truth About Heavy Metals: What the Wellness Industry Gets Wrong 29.07.2026 1j 12min

  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 MaxxingRather 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 Stamps00:00 Introduction 00:42 Why fear-based health messaging matters04:55 Why traditional cultures ate soup every day15:24 Heavy metals: where they actually come from20:58 Why most heavy metal testing on social media is misleading28:12 Food testing, lab accuracy & why good science is expensive30:59 Mercury in seafood, selenium & supporting natural detox36:13 The body's natural detox systems vs. detox protocols40:32 Supplements, processed foods & rebuilding nutrition through real food51:48 Water, reverse osmosis & choosing better filtration56:49 Cookware, heavy metals & practical kitchen choices1:04:12 Peptides, modern health trends & the path back to real food⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻Follow Kaleigh:Instagram: @nutrition.elementsPatreon: Nutrition ElementsLink 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
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  Is Estrogen Really the Answer? A Different Perspective on Menopause | Kate Deering 08.07.2026 1j 13min

  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/4fotLHyhttps://www.katedeering.com____________________________________________________Timestamps00:00 - Why menopause symptoms may be more about stress than estrogen01:03 - Welcome + introducing Kate Deering’s new book Better Energy03:10 - Kate’s severe Botox reaction that changed her life08:05 - Why we’re rethinking the mainstream view of estrogen12:03 - What actually happens to estrogen during menopause15:40 - 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 load25:10 - HRT success stories, healthy user bias & what research really shows32:20 -Why menopause isn’t “just getting older”37:00 - Short-term benefits vs. long-term health outcomes41:38 - The biggest takeaways from the current research44:06 - Natural strategies to support menopause without relying solely on HRT53:30 - Nutrition, metabolism & supporting healthy energy production59:00 - Lifestyle habits that reduce menopausal symptoms1:05:35 - 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____________________________________________________
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  The Biggest Fat Loss Mistake: What To Do After Your Diet Ends 01.07.2026 1j 32min

  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 part02:10 Why most people regain the weight05:10 Fat loss isn’t over when the diet ends07:29 Hormones and lab work after a calorie deficit16:06 What transitioning back to maintenance actually means18:50 Our week-by-week reverse diet strategy24:47 Water weight vs. fat gain after dieting28:55 Why maintenance is the hardest (and most important) phase39:46 Why we increase calories slowly instead of all at once51:22 What to monitor during maintenance56:08 Why scale weight doesn’t tell the whole story58:40 The psychology of maintaining weight loss1:00:42 Choosing your next goal after fat loss1:11:37 Why strength training matters more than endless cardio1:30:42 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
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  Why Most People Never Reach Their Goals 24.06.2026 1j 16min

  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 weeksThis episode is perfect for anyone tired of chasing the next big hack and ready to focus on what actually works. _____________________________________________________________Timestamps0:00 - Introduction: Why realistic expectations matter for body composition change2:35 - Mindset required to achieve your desired results3:51 - Unrealistic expectations of the time required6:20 - Matching your expectations with the work you are willing to put in7:40 - Why you shouldn't change your workouts every few weeks8:10 - The boring habits you need to master to achieve your goal physique19:45 - How Tyler is staying committed to his goals while traveling25:58 - Ashley's update with her physique goals 39:35 - Kathleen's update with her physique goals53:06 - Sarah life and goal update for her physique 54:00 - Why it's important to consistently weigh yourself56:45 - How to stop tracking your food1:01:00 - Changing your expectations and goals in different seasons in life1:04:50 - Why Transform is not a cookie cutter approach1:08:00 - Why strength training is a key piece to achieving your physique goals1:10:00 - A missing piece in the pro-metabolic health space1:12:50 - 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
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  Why Getting Sick Might Actually Be GOOD for You (and What It Says About Your Metabolism) 09.04.2026 1j 38min

  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 patienceThis episode will shift how you view sickness, symptoms, and what it actually means to be “healthy.”TIMESTAMPS00:43 – Why getting sick might actually be beneficial02:20 – 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 heal12:20 – The long-term consequences of symptom suppression18:20 – Fever explained: why higher body temperature is therapeutic25:30 – Metabolism, body temperature & declining health in modern society31:30 – “Healing isn’t linear”: understanding symptoms returning over time46:50 – What to actually do when you’re sick (rest, food, detox, support)1:07:30 – The real bottleneck in health: mastering the basics1:30:00 – 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-signupSupport 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 consultDr. Alex Orton on socials: https://www.instagram.com/havenholistichealth/https://www.instagram.com/alexorton.nd/ ✨
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  It’s Never Too Late: Cheryl’s 52-Pound Transformation at age 70 02.04.2026 1j 6min

  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 healthThis 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 Stamps0:00 – Intro1:38 - Meet Cheryl: background, life story & how she found Transform 7:36 - The Importance of Community10:31 - Mindset Shifts and Lifestyle Changes13:26 - Navigating Food Choices and Nutrition16:28 - The Role of Family in Transform19:40 - Overcoming Challenges and Building Confidence22:41 - The Impact of Aging on Health and Wellness25:47 - Self Love and Personal Growth28:22 - Cheryls Encouraging Message41:00 - Full Day of Eating for Cheryl53:00 - Navigating Career Choices and Family Life59:00 - What Cheryl is Empowered to Work on In Life After Transform1:01:54 - Importance of A System and Support1:02 - Why We Don’t Use Meal PlansJoin 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
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  Why Fat Loss Fails: The Biggest Mistakes Keeping You Stuck 25.03.2026 1j 9min

  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 progressTime stamps:02:00 - Program hopping & lack of consistency07:30 - Why small habits matter more than hacks14:30 - The real reason people feel stuck29:20 - All-or-nothing mindset (one bad meal spiral)39:15 - Supplements, new foods & fat loss confusion48:45 - Focusing on the wrong goals at the wrong time58:45 - 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
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  The Missing Piece in Most Diets: Micronutrients 18.03.2026 1j 46min

  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 nutrientsThrough 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 Matter0:02:47 How Vitamins & Minerals Power Metabolism0:06:20 Why You Can’t Survive on Macros Alone0:09:00 The History of RDAs and How They Were Created0:13:40 Why Whole Foods Beat Supplements for Nutrients0:20:00 Calories In vs Calories Out (And Why Nutrients Still Matter)0:26:15 The Most Common Micronutrient Deficiencies Today0:36:15 How to Track Your Micronutrients Using Cronometer0:40:10 Symptoms of Micronutrient Deficiencies1:28:55 Why Micronutrients Matter During Fat Loss1:36:15 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
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  I Lost 10 Pounds in 5 Weeks: Here’s Exactly What I Did (with Kathleen Stewart) 11.03.2026 1j 31min

  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 maintenanceIf 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 STAMPS01:03 — 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 phase11:33 — Why I split my fat loss goals into two phases19:03 — Why you should build maintenance calories before dieting28:33 — Why tracking food intake helps fat loss31:33 — Volume eating: how to stay full in a calorie deficit37:03 — How we structure fat loss phases in Transform51:33 — Why micronutrients matter for metabolism and fat loss1:08:00 — 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
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  The One Word Changing My Life in 2026 05.03.2026 18min

  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 Not About Health 19.02.2026 59min

  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.Timestamps0:17 – What Is “Skinny Culture” & Why It’s Trending Again1:02 – The Return of the Ultra-Thin Ideal2:33 – Extreme Low-Calorie Diets: What Really Happens3:43 – How Social Media Glorifies Disordered Eating5:03 – Ozempic & GLP-1 Drugs: What’s Driving the Shift6:10 – Real-Life Stories & Consequences8:22 – The Hidden Dangers Behind “Healthy” Diet Trends10:47 – Lost Menstrual Cycles & Hormonal Disruption12:56 – Detox Pathways, Metabolism & Autoimmune Risk14:27 – Body Dysmorphia & the Psychological Toll19:16 – Long-Term Recovery: What No One Talks About25:06 – Why Muscle & Metabolic Health Matter30:22 – Healthier Alternatives to Skinny Culture35:47 – The Role of Parents & Culture in Body Image45:13 – 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, & morehttps://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
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  When Holistic Becomes Conventional: Rethinking Naturopathic Medicine with Dr. Alex Orton 12.02.2026 1j 25min

  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 healingIf 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!TIMESTAMPS01:20 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.comDr. Alex Orton on socials: https://www.instagram.com/havenholistichealth/https://www.instagram.com/alexorton.nd/ 
• 
  Rethinking Cancer Through Cellular Energy & Metabolism with Georgi Dinkov 05.02.2026 1j 18min

  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 workThis 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 - Intro1:01 - Welcome & life update with Georgi2:48 - What is Georgi eating these days6:00 - Diet perfection, stress, and sustainable eating13:23 - Update on Georgi's cancer studies20:00 - Cancer as a metabolic disease vs genetic theory27:00 - Quorum sensing & cellular decision-making30:00 - Mitochondria, CO2, and lactic acid36:00 - Radiation, EMFs, and metabolic suppression40:30 - Why killing cancer cells may be the wrong strategy 49:00 - Warburg effect: glycolysis vs oxidative metabolism58:55 - 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 resistance1:12:30 - How to support Georgi’s research1:16:40 - 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 Clubhttps://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.meSupport Georgi’s work at Idea Labs:https://idealabsdc.com/
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  How to Restore Metabolic Health and Insulin Sensitivity 26.12.2025 1j 14min

  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 STAMPS00:01:16 - 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
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  Your Diet is Changing Your Personality 19.12.2025 1j 37min

  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
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  The Menopause Myths They Believed, and How They Took Their Power Back 17.12.2025 1j 10min

  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 Stamps00:00:38 - Introduction00:02:32 - What We All Had for Breakfast00:06:24 - Introductions and Transformations00:15:31 - Age and Menopause Experiences00:25:21 - Debunking Menopause Myths00:37:01 - Important Lifestyle Habits00:43:48 - Empowerment Through Knowledge00:50:12 - Intentional Eating Matters00:59:58 - What You Would Say to Yourself 10 Years Ago01:02:45 - Strength Training for All Ages01:07:43 - Concluding Thoughts to Wrap it Up01:15:30 - 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
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  The Shocking Psychological Effects of Undereating (MSE Proof) 04.12.2025 2j 12min

  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 monthsThis 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
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  The Science of Fat Loss: What you Need to Know 26.11.2025 1j 38min

  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 Myths03:00 Understanding Calories In vs. Calories Out08:49 The Importance of Tracking Calories12:04 Rapid Fat Loss vs. Prolonged Deficit (longer fat loss phases)23:31 The Role of Muscle and Micronutrients in Fat Loss34:49 Impact of Energy Availability on Hormones36:43 Testosterone Levels in Men and Women38:25 The Debate on Caloric Deficits40:19 Diet Adherence and Motivation42:31 The Role of NEAT in Fat Loss43:23 Lessons from Transform Program44:46 The Reality of Extreme Dieting48:45 Dispelling Myths on Muscle Preservation49:42 Hormonal Changes During Weight Loss55:29 The Behavioral Side of Dieting58:24 Understanding Metabolic Adaptation01:04:02 Building Muscle for Metabolic Health01:07:02 Menopause and Body Composition Changes01:09:39 The Importance of Muscle in Physique Improvements01:12:55 Transforming Through Metabolic Restoration01:18:03 Community Support in Health Journeys01:19:39 The Shift from One-on-One to Group Coaching01:24:33 Redefining Success in Health and Fitness01:31:18 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-01512292ccdaLink to join the Free Live Q&A on Friday Nov 28 at 2 pm ET: https://us06web.zoom.us/j/83840940726?pwd=ReypaHFAvib2gqLcYrrqeum9zZ8Mav.1 
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  Why You're Always Tired & Irritable (insights from The Minnesota Starvation Experiment) 20.11.2025 1j 10min

  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 chaosThe 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
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  Why Keto and Carnivore Aren’t Working for Everyone (And What To Do Instead) 14.11.2025 59min

  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 programSeasonal rhythms, fertility, and finding balance in a busy seasonThe emotional rollercoaster of strict diets and food dogmaWhat it really means to listen to your body and eat intuitivelyHow women (including post-menopausal) are thriving with balanced, pro-metabolic eatingIt’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 season04:00 – Building the family compound & lessons from a hard year09:36 – When keto and carnivore stop working11:30 – “It worked until it didn’t”: our personal stories13:15 – Reflections from the community: reading a listener letter17:10 – Dogma in the wellness space: how we got here22:00 – How carbs became the enemy — and why that’s changing24:30 – Post-menopausal health and the danger of extremes32:30 – The Transform Fat Loss Program36:30 – Listening to your body vs. following the algorithm43:00 – Returning to Ancestral Wisdom: What Modern Health Forgot48:00 - How The Transform Fat Loss Program Changed Our Lifes53:00 – 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_sistasTIKTOK: 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