Health Unscripted

In this episode, I’m breaking down my Foundations-First Framework—the five areas I want you to look at before assuming your hormones are the reason fat loss feels difficult. I cover calorie intake, protein and micronutrients, movement, stress and recovery, and sleep, with practical ways to strengthen each foundation.

Timestamps

• 0:00 I introduce the Foundations First Framework
• 1:09 Why I don’t want you to blame hormones first
• 2:45 The five foundations I want you to check
• 3:17 1. Calorie intake and why “healthy” can still add up
• 5:22 Why I recommend tracking portions and macros
• 7:30 2. Protein and micronutrients
• 10:47 3. Movement, strength training, and daily steps
• 13:27 How walks support resilience and blood-sugar regulation
• 14:29 4. Stress management and recovery
• 17:53 Why rest days matter
• 18:23 5. Sleep and simple sleep-hygiene habits
• 21:42 I recap the five foundations
• 22:16 Closing thoughts and my free lifestyle self-assessment

Click here to download the freebie and assessment!

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Check out our wesbite here: TeamBDN Coaching

Apply for coaching here: Book a free discovery call with me!

How the Wellness Industry Made Women’s Health Way Too Complicated

In this episode, I break down why women’s health advice has become a confusing mix of supplements, testing, biohacks, and fear-based marketing. I focus on cutting through the noise and returning to the highest-impact basics first. If you’ve ever felt like your health became a full-time job, this episode is a reality check on what actually moves the needle.

Timestamps

00:00 - Why women’s health has become absurdly overcomplicated
 01:39 - The problem with endless wellness advice and TikTok diagnoses
 02:44 - Why real concepts get turned into fear-based marketing
 04:25 - How I evaluate supplements by asking “why this one?”
 05:41 - Why more testing does not automatically mean better care
 07:19 - The myth of always needing a “root cause” hunt
 08:18 - Why optimization and biohacking can distract from basic health
 09:34 - The unsexy habits that matter more than creatine or cold plunges
 11:01 - What “foundations first” means for food and macros
 12:30 - Protein, carbs, fats, and fiber as the nutrition base
 13:30 - Why resistance training needs structure and progression
 14:30 - Movement outside the gym and why steps still matter
 15:00 - Sleep, recovery, and stress management as health multipliers
 16:12 - Where preventive care, labs, and medication fit in
 17:40 - When deeper investigation is actually warranted
 18:50 - Why health should not become your entire personality
 20:47 - How to build habits without overwhelming yourself
 21:35 - Why GLP-1s still require foundational habits for long-term results

Notable quotes

“Supplements are supplemental.”

“The way that you keep your results is the way that you get them.”

“Your body’s not like a never-ending optimization project.”

Find and Follow on instagram: @dr.dwyer

Check out our wesbite here: TeamBDN Coaching

Apply for coaching here: Book a free discovery call with me!

So Your Blood Work Is Normal, But You Still Feel Like Shit

I break down why “normal” lab results can still leave you feeling exhausted, inflamed, and dismissed. I explain the gap between standard lab ranges and functional ranges, then walk through the markers I see most often miss the real picture, especially for thyroid, blood sugar, iron, vitamin D, cortisol, and sex hormones.In this solo episode of Health Unscripted, I share how I interpret lab values in practice and why symptoms matter as much as numbers. I also show how patterns like fatigue, heavy periods, hair shedding, and stubborn weight gain can point to deeper issues even when your doctor says everything looks fine.

Timestamps

00:00 - Why normal labs can still leave you feeling terrible
 00:57 - Normal ranges versus functional ranges
 01:57 - How lab ranges are created and why that matters
 02:24 - TSH as the clearest example of missed thyroid dysfunction
 03:17 - Symptoms doctors often dismiss when TSH is “normal”
 04:13 - Why patients often do not get enough labs
 05:10 - Common panels doctors order and what gets missed
 06:36 - Why A1C can look fine while insulin resistance is already present
 07:27 - How thyroid, ferritin, and cholesterol are connected
 09:21 - Why a full thyroid panel matters
 10:20 - Iron markers that give a more complete picture
 11:18 - Fasting cortisol and vitamin D as commonly overlooked markers
 12:17 - Why timing matters for sex hormone testing
 13:13 - How progesterone timing changes by cycle length
 14:06 - Why low ferritin and normal labs still miss the real issue
 15:26 - How lifestyle foundations help labs move into better ranges
 15:54 - Estrogen pathways, heavy periods, and gut-liver dysfunction
 17:13 - PCOS patterns and triglyceride to HDL ratio
 18:07 - Why some common fat loss strategies can backfire
 18:52 - Closing thoughts and how to reach me

Find and Follow on instagram: @dr.dwyer

Check out our wesbite here: TeamBDN Coaching

Apply for coaching here: Book a free discovery call with me!

WE'RE SO BACK!!! 

Hello, all! I am superrrrr excited to announce the return of Health Unscripted! It's been far too long since I've yapped on here about all things health and wellness! 

For our first episode back, I want to focus on the most common point of confusion for most women when it comes to achieving their desired goals: "I'm doing all the right things, why am I not seeing the results?!" 

I hope you enjoy this episode! 

If you have any questions, shoot me a DM on instagram @dr.dwyer, and visit our website at teambdncoaching.com to check out how we can help!

Find and Follow on instagram: @dr.dwyer

Check out our wesbite here: TeamBDN Coaching

Apply for coaching here: Book a free discovery call with me!

Hello, Unscriptors!

I have seen a SLEW of content on social media about MLM products being the cure for all kinds of things, so I wanted to give my honest opinion on them!

MLM stands for multilevel marketing, which is essentially a pyramid scheme. Brands like herbalife, beachbody, doterra, monat, amare, and savvi are MLM companies!

Tune in and let me know your thoughts on my thoughts!

If you have any questions, find me on IG @dr.dwyer and slide into my dms!

To work with my team, head to www,teambdncoaching.com

Find and Follow on instagram: @dr.dwyer

Check out our wesbite here: TeamBDN Coaching

Apply for coaching here: Book a free discovery call with me!

Welcome back Health Unscripters! This week I have a really special episode with one of my best friends, Dr. Kasey Jo Orvidas!

Kasey holds a Ph.D. in Psychology and is a certified health and fitness coach, her expertise is in mindset and health behavior change. She has transformed hundreds of lives (and minds) in her coaching career, while also being published in multiple peer-reviewed scientific journals for her research exploring the relationship between our mindset and our health and fitness behaviors. After finding so much success within her own online fitness coaching business, she also created an accredited certification program (The Health Mindset Coaching Certification) teaching other coaches how to effectively use the science of mindset and psychology to develop lasting change with their clients.

We dive into how fixed vs. growth mindsets in this episode, as well as how to tackle summer vacations that make it tricky to stick to your goals! In true "Kasey and Ashley" fashion, we also chat a bit about dating and single life, as well as some astrology!

Hope you enjoy!

To follow Kasey and check out all of her amazingness, find her on IG @coachkaseyjo

Find and Follow on instagram: @dr.dwyer

Check out our wesbite here: TeamBDN Coaching

Apply for coaching here: Book a free discovery call with me!

Hellllooooooooooo, all!

This week I wanted to go over something I see a lot of online, and something I actually had to change my mind around years ago.

In this episode I dive into CICO, my old beliefs, how they've changed, and what it takes to be successful with your goals!

For questions, please message me on IG @dr.dwyer :)

Stay tuned for a special guest episode next week!

Find and Follow on instagram: @dr.dwyer

Check out our wesbite here: TeamBDN Coaching

Apply for coaching here: Book a free discovery call with me!

Where are my single ladies at?! Single men? Those who just enjoy being social???

Dating generally comes with dining out and grabbing some cocktails, so how do we enjoy our time on a date when we're trying to maintain our health, lose body fat, not drink a lot...

This episode will shed light on my dating endeavors, while showcasing the practices I use in order to stay within my health goals and not totally derail my progress while going on multiple dates a week!

Questions or comments? Find me on IG: @dr.dwyer

Find and Follow on instagram: @dr.dwyer

Check out our wesbite here: TeamBDN Coaching

Apply for coaching here: Book a free discovery call with me!

When I was younger, I was able to do, eat, and drink as I wanted and usually felt totally fine. Now? Now I need to do what my body wants, and essentially give it what it needs, in order to feel "totally fine".

This week's episode is short and sweet and gives some food for thought when it comes to goals and what will actually get you what you WANT ;)

To register for my Free macro workshop, #MasteringMacros - CLICK HERE!

If you enjoyed this episode, please like, follow, and share with friends! I'd also really love it if you could give a review, as this helps the podcast get shown to more people!

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Find and Follow on instagram: @dr.dwyer

Check out our wesbite here: TeamBDN Coaching

Apply for coaching here: Book a free discovery call with me!

HELLOOOOO, Listeners! Phew - it has been quite some time since I've released an episode! I'll dive into all that in the coming weeks on a solo episode, but right now I am TOO excited to finally have one of TeamBDN's Assistant Coaches on the pod - Coach Niki!

In this episode you'll get to know Coach Niki a bit, from her health struggles, what made her want to become a coach, as well as tips and tricks for mom's with littles who struggle with putting themselves first.

If you liked this episode, please like, share, follow, and rate the podcast - as it helps get it out to more listeners!

Questions for Coach Niki? Reach out via instagram @Niki_wiseman (you should also follow her for awesome content!)