Rooted in Resilience

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 overload
Energy production is crucial for healing.
Vitalism and the body’s innate healing intelligence
The importance of mental-emotional health
Food intolerance testing and personalized care
Dr. Alex’s four pillars of health include detoxification, nutrition, lifestyle, and mental-emotional health.
Why surrender can be an essential part of healing

If you’ve ever felt overwhelmed by protocols, confused by conflicting health advice, or disconnected from your body in the healing process, this conversation offers a refreshing and grounded perspective!

TIMESTAMPS
01:20 Introduction to Naturopathic Medicine and Personal Journeys
04:43 The Downfalls of Current Naturopathic Medicine
08:38 The Wild West of Naturopathic Practices
12:26 Functional Medicine vs. True Holistic Healing
16:20 The Importance of Energy in Healing
19:39 Addressing the Mental-Emotional Component
23:07 The Role of Consistency in Health
26:00 Challenging Conventional Medical Perspectives
31:53 Understanding Autoimmune Conditions
35:39 The Four Pillars of Health
42:46 Surrendering to the Healing Process
53:45 Lab Work and Food Intolerance Testing

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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/

What if cancer is a metabolic problem that can be cured? (Instead of a genetic chronic disease)
In this episode, I’m joined by a repeat guest Georgi Dinkov to explore cancer through the lens of cellular energy, metabolism, and mitochondrial function. Instead of framing cancer as a “war” on tumor cells, we discuss a different paradigm: restoring energy, supporting respiration, and addressing systemic metabolic stress.
We cover:
- Cancer as a reversible metabolic problem, rather than a genetic one
- Glycolysis vs oxidative metabolism and why it matters
- CO₂, lactic acid, pH, and mitochondrial health
- Where Georgi’s views differ from mainstream oncology, and even other researchers (like Dr. Seyfried) who view cancer as a metabolic problem
- Georgi's recent surprising research findings and future cancer study directions
- How to support his ongoing work
This conversation challenges conventional narratives and offers a hopeful, systems-based way of thinking about health, disease, and the future of cancer medicine.
**for educational purposes only, not medical advice. Consult with your doctor for best treatment options**

TIME STAMPS
0:00 - Intro
1:01 - Welcome & life update with Georgi
2:48 - What is Georgi eating these days
6:00 - Diet perfection, stress, and sustainable eating
13:23 - Update on Georgi's cancer studies
20:00 - Cancer as a metabolic disease vs genetic theory
27:00 - Quorum sensing & cellular decision-making
30:00 - Mitochondria, CO2, and lactic acid
36:00 - Radiation, EMFs, and metabolic suppression
40:30 - Why killing cancer cells may be the wrong strategy
49:00 - Warburg effect: glycolysis vs oxidative metabolism
58:55 - Where Georgi disagrees with some other 'metabolism focused' cancer researchers like Dr. Seyfried
1:00:15 - Future studies with Meldonium (Mildronate)
1:10:30 - PUFAs, saturated fat, and tumor resistance
1:12:30 - How to support Georgi’s research
1:16:40 - Closing thoughts: hope, metabolism, and self-healing
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Subscribe To The Rooted In Resilience Podcast:
⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g
⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce
⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063
_______________________________________________________
Keep Up With Us!
🖥️ Website: https://www.armstrongsisters.com/
🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup
_______________________________________________________
Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club
https://nourishfoodclub.com/
🥚Join waitlist for our low PUFA, corn & soy free, pasture-raised eggs:https://nourishfoodclub.com/pages/why-join-angel-acres-egg-waitlist
_______________________________________________________
Follow Us On Social Media
➡️ Instagram: https://www.instagram.com/strong.sistas/
➡️ X: https://twitter.com/strong_sistas
➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1
➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077
____________________________________________________
⭐️ The Transform Fat Loss and Metabolic Restoration Program
Join 250+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.
Next group starts April 1, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform
_______________________________________________________
About Georgi Dinkov:
Georgi is a computer scientist, researcher, and biochemist focused on pro-metabolic approaches to health and disease, with an emphasis on mitochondrial function and systemic energy balance.
Link to his blog:
https://haidut.me
Support Georgi’s work at Idea Labs:
https://idealabsdc.com/