Cheers to Your Success!

If I wanted to get serious about building muscle after 40, I would get much more intentional about my training, nutrition, recovery, protein intake, and expectations, not just start lifting heavier or more often.

Building muscle requires a very different strategy than fat loss, and one of the biggest mistakes I see women make is trying to build muscle while still eating and training like they are dieting.

In this episode, the second of a three part series, I’m breaking down exactly what I would do if building muscle became one of my top priorities, including the difference between fat loss, body recomposition, and a true muscle-building phase, how much you may need to eat to support muscle growth, how much protein matters, and what progressive overload actually looks like.

If your goal is to build muscle after 40, you need more than random workouts and a little extra protein. You need enough fuel, enough training stimulus, enough recovery, and enough time.

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Are you wondering whether a hormone imbalance is affecting your energy, weight, mood, or overall health? With so much conflicting advice about women's hormone health, cortisol, estrogen, hormone testing, and supplements, it's no wonder so many women feel overwhelmed and confused about where to start.

In this episode of Cheers to Your Success, I'm joined by Dr. Beth Westie, a women's health expert, to break down common hormone health myths, clear up misconceptions, and discuss why a personalized approach to your health is so important.

We dive into the overwhelming amount of information surrounding women's hormonal health, why one-size-fits-all solutions often fall short, and how to become more informed and empowered when making decisions about your health.

Whether you're in your late 30s, navigating your 40s, or simply trying to better understand your body, this conversation will help you cut through the noise and focus on what actually matters.

Why understanding your individual hormonal needs is so important.

How to navigate conflicting advice surrounding hormones, nutrition, and wellness.

Why a personalized approach matters more than following the latest health trends.

The importance of asking questions, understanding your symptoms, and advocating for your health.

How to make more informed decisions that support your long-term health and well-being.

Here's what I want you to remember: Your health isn't one-size-fits-all. What works for another woman, your favorite influencer, or even what worked for you five years ago may not be what your body needs today.

The goal isn't to chase every new wellness trend or overcomplicate your health. It's to better understand your body, recognize your individual needs, and build a sustainable approach that supports you for years to come.

If you've ever felt overwhelmed by all the information surrounding women's hormones and wondered what advice is actually worth following, this is an episode you won't want to miss!

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 If I had to lose 10-20 pounds again today, a lot of the fundamentals I used years ago would stay the same: protein, strength training, walking, a calorie deficit, consistency, and patience.

The difference is that today, after two decades of coaching women, I would approach the process with a much deeper understanding of metabolism, hormones, muscle preservation, recovery, behavior change, and what actually makes fat loss sustainable.

I would also be far less interested in simply getting the weight off as quickly as possible.

In Episode 306, the first part of 3-part series, I’m walking you through exactly how I would approach fat loss today, especially as a woman over 40.

We live in a world with more tools and information than ever before. AI can give you a meal plan. An app can calculate your macros. A wearable can give you data. A GLP-1 or peptide may be a helpful tool for the right person.

The challenge is knowing what you actually need, how to customize the strategy, when to make a change, and when to stay the course.

The goal is not just to lose 10 or 20 pounds. The goal is to lose it in a way that supports your metabolism, hormones, muscle, health, lifestyle, and long-term results.

Sustainable fat loss is not about constantly starting over.

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Ashley shares a solo episode for women over 40 who feel like fat loss is harder than it used to be. She explains why that change is real without meaning your metabolism is “broken,” then breaks down three practical shifts that matter most for sustainable results. In this episode, Ashley focuses on getting more precise with nutrition, prioritizing strength training to protect muscle, and taking recovery seriously so your body can respond. She also clears up common myths about eating less, doing more cardio, and trusting generic macro calculators.

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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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