What if the most productive thing you could do right now… was pause?

In this episode of Fuller Living, Dr. Ashitey invites you into a powerful midyear reset—not a reinvention, but a moment of restoration. If you’ve been running on autopilot, powering through the year without taking a breath, this conversation is your permission slip to slow down.

Inspired by the quote, “Everything will work again if you unplug it for a few minutes,” this episode blends heartfelt reflection, personal stories, and a hands-on reset workshop to help you come back to yourself. Learn why pausing isn’t quitting, how your nervous system (and maybe your Oura ring) responds to rest, and how to craft a realistic, meaningful intention for the second half of the year.

Whether you're walking, journaling, or just breathing for the first time all day, this one’s for you.

Joy isn't a reward for surviving the week—it's part of the plan for living fully. In this special summer episode of Fuller Living, Dr. Ashitey invites you to treat joy like a wellness priority. Building on the reflections from May’s “Permission to Play,” this episode takes a more intentional, seasonal turn—offering listeners a light, heartwarming guide to curating their own “Summer Joy List.”

From spontaneous concert moments to cooking gatherings with loved ones, Dr. Ashitey shares how saying "yes" to fun has reignited her sense of presence and well-being. Learn how to identify your own sources of joy, why small pleasures matter deeply, and how to turn your calendar into a source of energy rather than obligation.

Whether your version of joy is backyard bubbles or barefoot walks, this episode will inspire you to find it—and protect it.

We’ve all heard that relationships matter—but what if they’re just as essential as diet, sleep, and exercise when it comes to our health and longevity? In this episode of Fuller Living with Dr. Ashitey, we explore how meaningful connections protect not just your heart emotionally, but your heart physiologically.

Dr. Ashitey shares the science behind how relationships affect your nervous system, immune health, and even your risk of chronic illness—and why people in the world’s longest-living communities prioritize connection just as much as they prioritize movement and vegetables. From the power of community belonging to the stress-buffering effects of trusted relationships, this episode is a call to reach in, reach out, and reconnect—especially when life feels too busy.

Plus, she’ll walk you through a simple, achievable weekly challenge to help you reconnect with someone in your circle and create a ripple effect of well-being.

Whether you’re building your tribe, recharging an old friendship, or wondering if being more social can really make a difference—this episode is your sign.

The healthiest people in the world don’t go to the gym. In this episode of Fuller Living, we’re rethinking movement—through the lens of longevity and joy. Inspired by the Blue Zones and grounded in clinical insight, we’ll unpack what it really means to “move naturally.”

Dr. Ashitey shares how small, consistent movements—like walking to the store or stretching before bed—have powerful effects on your body and mind. She opens up about her own sedentary workday, how her Oura Ring brought awareness to her activity level, and how a recent trip to Europe revealed just how much natural movement can be built into daily life without overthinking it.

This isn’t about step goals or gym memberships. It’s about simple, sustainable ways to move your body in the flow of your life. From practical habit shifts to a powerful SMART goal for the week, this episode gives you the tools to reconnect with your body—no pressure, just presence.

If you’ve been telling yourself you “should exercise more,” this episode will change how you see movement—and help you start now.

In this installment of June’s Foundations of Longevity series, Dr. Ashitey explores one of the most powerful Blue Zones principles: the plant-slanted diet. Drawing from her personal discovery journey and shining examples set by communities around the globe, she explains how a plant-rich eating pattern isn’t about restriction—it’s about abundance and vitality.

You’ll learn:

• Why 95% of centenarians in Blue Zones follow plant-first diets—rooted in beans, whole grains, fruits, and vegetables 

• Science-backed evidence linking plant-based patterns to lower mortality, reduced cardiovascular risk, and improved cognitive health

• Practical, sustainable ways to build a plant-forward plate that add life and joy—not stress—to your meals

By the end of this episode, you’ll understand why nutrition matters beyond calories—it’s foundational to living longer, thinking more clearly, and feeling more alive. Ready to reclaim your health with every bite? Tune in.

In this kickoff to our June series on longevity, Dr. Ashitey shares an eye-opening look at the Blue Zones—the places where people live the longest and healthiest lives in the world. She shares how simple lifestyle shifts have led to impressive health improvements, from lower smoking rates to better cholesterol levels.

You’ll discover:

• The Power 9 habits these communities share—and why they work

• The science behind why lifestyle, not just genetics, shapes your lifespan

• How to apply these lessons in your own life—no matter where you live

This episode is about more than adding years to your life—it’s about making those years vibrant, purposeful, and joyful.

If you’re ready to learn how small, consistent changes can transform your health and well-being, tune in and let’s get to Fuller Living.

In the final episode of our May Mental Health Series, Dr. Ashitey invites you to return to something essential that many of us left behind: play.

Play isn’t just for kids—it’s a powerful tool for stress relief, emotional healing, and even longevity. But in the busyness of adult life, joy often becomes an afterthought. In this episode, Dr. Ashitey shares a personal story about rediscovering fun on her own terms and explores the science behind why play matters for our nervous systems, our relationships, and our sense of self.

You’ll learn:

• Why play is a core part of emotional and physiological health

• What happens to your brain and body when you stop playing

• How to reconnect with joy in a way that feels true to who you are

• Simple, real-life ways to reintroduce play—no extra time or toys required

This episode is your permission slip to laugh louder, move more freely, and remember what it feels like to be fully alive.

How do you talk to yourself when no one else is listening? Are you your own biggest supporter—or your harshest critic?

In this episode of Fuller Living, Dr. Ashitey takes you on a journey into the world of self-talk—the quiet stories you tell yourself that shape your identity, influence your mood, and impact your mental well-being. Whether you catch yourself saying, "I’m so lazy" or "I always mess up," these aren’t just thoughts. They’re messages—ones you may not even realize you’re repeating.

But here’s the good news: you can change them.

Tune in to learn:

• How your inner dialogue impacts your brain and body

• Why self-compassion isn’t weakness—it’s strength

• The science of neuroplasticity and how to rewire negative thought patterns

• Practical steps to notice, challenge, and transform negative self-talk

If you’re ready to become your own greatest ally, this episode is for you. Because the most important relationship you’ll ever have is the one you have with yourself.

Listen now and start rewriting the story you tell yourself.

#MentalHealthAwareness #FullerLivingPodcast #SelfCompassion #MindsetMatters

Have you ever felt anxious after a sugary snack? Or noticed you’re irritable when you skip a meal? That’s because what you eat doesn’t just fuel your body—it affects your mood, your energy, and your mental clarity.

In this episode of Fuller Living, Dr. Ashitey explores the powerful connection between food and emotions. Discover how blood sugar spikes can trigger anxiety, how your gut health impacts serotonin (your “feel-good” chemical), and why certain nutrient deficiencies can leave you feeling down.

But this isn’t just about what to avoid—it’s about what to add. Learn how to build a diet that supports emotional wellness without stress or restriction.

Tune in to learn:

• How your gut and brain are directly connected

• Why balanced blood sugar means balanced mood

• Which foods to include for better mental clarity and emotional resilience

• Practical, realistic steps you can start today

Your relationship with food is also a relationship with yourself. Let’s make it a nourishing one.

Listen now and discover how to eat for a clearer mind and a calmer mood.

In the first episode of our Mental Health Awareness Month series, Dr. Ashitey explores one of the most powerful and accessible tools for emotional wellness: movement.

You don’t need to sweat or train for a marathon—just moving your body with intention can shift your mindset, reduce anxiety, and support your nervous system in ways many of us overlook. Dr. Ashitey shares personal insights, science-backed research, and simple ways to start (or return to) a movement practice—even if you’re busy or feeling low.

Learn how:

• Movement affects dopamine, serotonin, and cortisol

• A walk, stretch, or dance break can change your entire day

• To reconnect with your body as a source of joy, clarity, and healing

Plus, hear how a 5-minute habit turned into a mental health lifeline—and why Dr. Ashitey’s recent jump rope challenge is about more than fitness.

This episode is your reminder: when you feel stuck, move.