Cheers to Your Success!

OVERVIEW:

In this insightful episode, Dr. Romie shares her personal journey through burnout, the neurobiology of stress and hormones, and practical steps for women to optimize their health through lab testing and hormone management. Discover how understanding your brain score and hormone levels can transform your well-being and career.

Inside this episode, Ashley and Dr. Romie discuss:

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In this episode, Ginny Mahar shares her inspiring journey from hypothyroidism diagnosis to becoming a thyroid health advocate and chef. She discusses the importance of personalized nutrition, anti-inflammatory eating, and practical tips for supporting thyroid health through food and lifestyle changes.

Inside this episode, Ashley and Ginny discuss:

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In this insightful interview, Kate Deering shares her 30+ years of experience in health, fitness, and nutrition, emphasizing the importance of metabolic health, energy production, and personalized dietary approaches. Discover how understanding cellular energy can transform your health, improve hormonal balance, and support sustainable wellness practices.

Inside this episode, Ashley and Kate discuss:

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In this solo episode, Ashley shares her journey preparing for a HYROX race, emphasizing the importance of consistency, building a strong foundation, and stepping outside of comfort zones to achieve new fitness goals.

This episode covers: 

HYROX race overview and training strategy

Importance of consistency and foundational strength

Balancing strength training with endurance work

Nutrition and fueling for high performance

Mental resilience and stepping outside comfort zones

VO2 max training and cardiovascular fitness

Avoiding overtraining and hormonal imbalances

Building confidence through challenging oneself

Be sure to subscribe, stream, and download Cheers to Your Success so you never miss an episode.

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Ashley celebrates her 300th episode with an interview with her husband, Adam, exploring her journey, health insights, community building, and future plans. This episode offers honest reflections, practical advice, and inspiration for women prioritizing health, confidence, and personal growth.

Be sure to subscribe, stream, and download Cheers to Your Success so you never miss an episode.

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In this episode, Ashley sits down with guest Holly Bertone to discuss all things related to emotional eating, which can feel like a relentless cycle, one that many of us struggle with daily. Holly Bertone explores the complexities of this issue, drawing on personal experiences and unique insights that can help listeners break free from unhealthy eating patterns.

Inside this episode, Ashley and Holly discuss:

 The Emotional Eating Forensics Framework

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OVERVIEW:

If you have ever entered a fat loss phase feeling motivated, only to realize a few weeks in that it feels harder than you expected, this episode is for you.

In this short solo episode, Ashley breaks down what women should realistically expect during a Results Phase and why normal parts of fat loss can sometimes make you think your plan is not working.

She's talking about hunger, social events, family and friend pressure, scale fluctuations, and why expectation management matters so much when your goal is fat loss.

This episode covers: 

The goal is not to lose weight as fast as possible. The goal is to lose body fat in a way that supports your muscle mass, metabolism, health, and ability to maintain your results long term.

If you are currently in a fat loss phase, or thinking about starting one, this episode will help you go into it with a much clearer understanding of what to expect.

Be sure to subscribe, stream, and download Cheers to Your Success so you never miss an episode.

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OVERVIEW:

In this episode, Ashley and Ali explore the deep emotional roots of eating behaviors, focusing on triggers like fatigue, anxiety, inadequacy, and loneliness. They discuss practical strategies to address these triggers by understanding underlying needs and fostering emotional safety, especially for high-achieving women navigating midlife challenges.

Inside this episode, Ashley and Ali discuss:

Emotional triggers of eating: tiredness, anxiety, inadequacy, loneliness

The role of safety and emotional safety in eating behaviors

Practical strategies to identify and address triggers

The importance of self-awareness and compassion in behavioral change

The impact of relationships and support systems on eating habits

The connection between childhood memories and food choices

Stress management as a tool for emotional regulation

The concept of needs replenishment and resourcing

How midlife hormonal changes affect emotional health and eating

The power of community and group support in healing

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In this episode, Ashley breaks down why women need to be more discerning about who they trust with their body, metabolism, hormones, and long-term health. While personal transformation stories can be inspiring, there is a big difference between sharing what worked for your own body and having the education, experience, and coaching skills to guide someone else through their own journey. 

This conversation is especially important for women over 35, because your body needs more than generic advice like “eat less,” “work harder,” or “cut carbs.” Hormonal shifts, stress, sleep, recovery, dieting history, muscle mass, and metabolic health all matter.

Ashley explains the difference between information and true coaching, why real assessment is essential, what red flags to watch for online, and what women should look for before hiring a coach.

Key Takeaways: 

The rise of self-proclaimed health experts on social media

Why a great body can be inspiring, but does not automatically equal expertise

The difference between sharing a personal journey and coaching others

Why women over 35 need individualized support, not blanket advice

How years of dieting, stress, hormonal shifts, and poor recovery can impact results

The difference between information and real coaching

Why assessment, customization, and biofeedback matter

The value of education, experience, testimonials, and real client results

Red flags to watch for before trusting someone’s advice online

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In this episode, Ashley breaks down what food freedom really looks like after years of dieting, restricting, tracking, and feeling guilty around food. True food freedom is not about ignoring your goals or pretending nutrition does not matter. It is about removing the guilt, shame, fear, and obsession from your relationship with food. 

Ashley explains why food freedom is not the same thing as being “off plan,” lacking discipline, or eating whatever you want without awareness. Instead, it is about building enough knowledge, self-trust, and body awareness to make choices that support your metabolism, hormones, health, and real life.

This episode is especially important for women over 35 who have spent years trying to eat less, cut carbs, track perfectly, or earn their food through exercise. If you feel like you are always bouncing between restriction, guilt, overeating, and starting over, this conversation will help you see food freedom in a completely different way.

Key Takeaways: 

What true food freedom actually means

Why food freedom is not the same as eating whatever you want all the time

How guilt and shame keep women stuck in the restrict-and-overeat cycle

Why tracking can be a helpful tool, but should not feel like a life sentence

The role of biofeedback, hunger, cravings, energy, sleep, digestion, and recovery

Why holidays, vacations, date nights, and higher-carb meals do not have to derail your progress

How to enjoy food without spiraling into guilt or punishment

Why one meal, one dessert, or one vacation does not erase your results

The difference between using food for freedom and using food to cope

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