When was the last time you really tuned in to what your body is trying to tell you—beneath the habits, the hustle, and the health checklists? In Part 2 of my conversation with mindset coach Terry Ludwig, we explore how the body holds energy, emotion, and truth—and how healing often starts with listening differently. We talk about the frequency your body lives on, how fear blocks health, and what it takes to move forward with self-trust.

Terry shares what it means to shift from survival mode into self-leadership, why love and fear can’t coexist, and how to reconnect to your body’s wisdom without shame or guilt. If you’ve ever felt stuck in loops of self-doubt, sabotage, or just “trying harder,” this episode offers a new, more compassionate way forward—one that honors your nervous system, your energy, and your wholeness.

Takeaways from Part 2:

• How your body’s frequency impacts health and healing

• The hidden ways fear drives your habits and self-talk

• Why regulating stress is a pillar of true wellness

• What self-led healing actually looks and feels like

• The mindset shift from fixing to trusting

Don’t miss Part 1 if you haven’t heard it yet—these two conversations work best together.

To Connect with Terry Ludwig:  TerryJoLudwig.com

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!

Ever feel like no matter how hard you try to “get healthy,” something’s still off? Like you’re doing all the right things—but your mind won’t follow? That’s not a you problem. That’s a mindset loop, and today’s guest, Terry Ludwig, is here to help you break free from it for good.

Terry is a certified mindset coach, retreat leader, and founder of Live the Life You Love. In this conversation, we go deep on what’s actually keeping women stuck in cycles of self-sabotage, all-or-nothing thinking, and perfectionism—especially when it comes to our health. She shares the story of how her own trauma shaped her path and explains why healing your mindset is the real starting point for lasting change.

In this episode we explore:

• What a life coach really does (and how to know if you need one)

• Why you’re not your thoughts—or even your body

• How early childhood trauma impacts your health identity

• The difference between numbing and healing

• What happens when you start seeing yourself as the architect of your life

Because the truth is: you don’t need more willpower. You need a mindset that’s safe, supported, and ready to thrive. And that starts here.

Don’t miss Part 2 coming up, where we dive even deeper into how unhealed wounds shape your self-image, how to actually start rewiring your thoughts, and the daily practices that build lifelong self-love.

To Connect with Terry Ludwig:  TerryJoLudwig.com

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!

Summer doesn’t have to derail your health goals. When structure disappears and chaos creeps in, you need smart, doable strategies—not guilt.

Think of this as your no-guilt summer survival guide—with real-life strategies that actually fit your life.

What you'll get:

• The one anchor habit that keeps you grounded

• How to turn travel days into rest days

• Summer swaps for workouts, meals, and movement

• Five-minute wellness habits that make a difference

• Why a “don’t do” list is your summer secret weapon

Because summer may be messy—but your health habits don’t have to be.

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!

Sources:

• Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., ... & Maresh, C. M. (2012). Mild dehydration affects mood in healthy young women. Journal of Nutrition, 142(2), 382–388. https://doi.org/10.3945/jn.111.142000

• Mansour, A., Mohajeri, M., & Mehrabani, M. (2016). Effect of macronutrient composition on leptin and ghrelin secretion: A review. Appetite, 105, 280–290. https://doi.org/10.1016/j.appet.2016.05.033

Headed on vacation but dreading the health hangover? Let’s cut the crap—no guilt workouts, no packing a grill. Just 12 realistic, science-backed ways to stay aligned with your health goals and actually enjoy your trip. Whether you're flying, road-tripping, or cruise-bound, these tips are for women who want balance—not burnout.

From what to eat before you go, to what to pack, to how to ease back in when you return, these are practical, doable hacks to help you travel well, feel good, and still have fun. Because you can have cocktails and consistency—just maybe not in the same hour.

Quick Wins You’ll Learn:

• Eat-before-you-go strategy to avoid hanger at 30,000 feet

• Packable snacks that actually help (RIP to your jarred peanut butter)

• “Core 3” daily habits that keep you grounded

• Walk > workouts: why movement doesn’t have to be intense

• The first-day-back plan that prevents the post-trip spiral

Let’s ditch the all-or-nothing mindset and pack a strategy that lets you live, laugh, and thrive.

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!

If you're anything like me, you’ve probably looked back and thought, “Why didn’t I know this 10 years ago?” That’s exactly what today’s chat is about - my top five health game-changers I wish I had embraced earlier. Whether you’re 25 or 75, these insights can shift the needle in how you feel, look, and thrive. From nutrition tracking without guilt to finally getting that high-quality protein in, these tips aren’t about restriction - they’re about empowerment.

I’m opening up about what’s worked, what didn’t, and why strength training, ditching the processed stuff, and even allowing yourself to be hungry can be revolutionary. This one is packed with real-life examples, scientific backing, and simple steps to get started without getting overwhelmed.

What we're tackling:

• Track your food with intention, not shame.

• Ditch skinny, build strong with progressive overload.

• Prioritize protein without obsessing.

• Phase out processed foods gradually.

• Embrace hunger and stop snacking aimlessly.

Meditation App : Simply Being App

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!

Sources:

Tracking Nutrition

Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: A systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92–102. https://doi.org/10.1016/j.jada.2010.10.008

Raber, M., Patterson, M., & Jia, W. (2021). A systematic review of the use of dietary self-monitoring in behavioral weight-loss interventions: Current practices and future recommendations. Public Health Nutrition, 24(17), 5885–5913. https://doi.org/10.1017/S1368980021002381

Prioritizing High-Quality Protein

Holt, S. H. A., Brand Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675–690.

Ortinau, L. C., Culp, J. M., & Hoertel, H. A. (2014). Effects of high-protein vs. high-fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutrition Journal, 13, 97. https://doi.org/10.1186/1475-2891-13-97

Dhillon, J., Craig, B. A., Leidy, H. J., Amankwaah, A. F., Jacobs, A., Jones, B. L., & Jones, J. B. (2016). The effects of increased protein intake on fullness: A meta-analysis and its limitations. Journal of the Academy of Nutrition and Dietetics, 116(6), 968–983. https://doi.org/10.1016/j.jand.2016.01.003

Zhu, R., et al. (2021). Effect of a high-protein, low-glycemic index diet on hunger and weight maintenance: Results from the PREVIEW study. Frontiers in Nutrition, 8, 649928. https://doi.org/10.3389/fnut.2021.649928

Strength Training vs. Cardio

Saeidifard, F., Medina-Inojosa, J. R., West, C. P., & Lopez-Jimenez, F. (2019). The role of resistance training in the prevention and management of chronic disease. European Journal of Preventive Cardiology, 26(5), 505–515. https://doi.org/10.1177/2047487318822333

Momma, H., et al. (2022). Muscle-strengthening activities and risk of all-cause and cause-specific mortality: A systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 56(10), 755–763. https://doi.org/10.1136/bjsports-2021-105061

Cutting Ultra-Processed Foods

Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L., Rauber, F., ... & Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762

Srour, B., et al. (2019). Ultra-processed food intake and risk of cardiovascular disease: Prospective cohort study (NutriNet-Santé). BMJ, 365, l1451. https://doi.org/10.1136/bmj.l1451

Mindful Hunger / Fasting

Bruce, L. J., & Ricciardelli, L. A. (2016). A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite, 96, 454–472. https://doi.org/10.1016/j.appet.2015.10.012

Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048–1059. https://doi.org/10.1016/j.cmet.2016.06.001

You’ve lost the weight—now what? The real challenge is keeping it off. This episode gets real about what it actually takes to maintain weight loss long term, and it’s simpler than you think: daily movement, not perfection.

Learn how 100 minutes a day of consistent activity (not all gym time!) and better sleep habits are the real secret weapons. If you're ready to stop the yo-yo cycle and make results last, this is the mindset shift you need.

It’s about making the shift from short-term effort to lasting change, and here's how we did it:

• A key habit that makes long-term success more likely
• The overlooked factor that could be sabotaging progress
• Small daily actions that quietly add up
• What might matter more than willpower
• A mindset tweak that changes everything

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!

Think menopause is why you're gaining weight? It’s not. The truth: your metabolism stays stable from age 20 to 60. What does change? Your energy balance—and most women don’t see it happening. In this episode, I unpack the real reason weight loss feels harder now, and what you can do to shift it.

You’ll learn how energy in (food) vs. energy out (movement) drives fat loss, why tracking intake matters more than ever, and how your body subtly burns less as you lose weight—without you even noticing.

What you’ll walk away with:

• Why “calories” are just energy—and why mindset around them matters

• The law of thermodynamics: no one gets around it

• How untracked changes in daily movement stall fat loss

• Why tracking isn’t about judgment—it’s data to guide your goals

• What’s really behind midlife weight gain (and it’s not your hormones)

Cut through the confusion. If weight loss has felt impossible lately, this might be the missing piece.

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!

Sources:

• Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). Energy balance and its components: Implications for body weight regulation. The American Journal of Clinical Nutrition, 95(4), 989–994. https://doi.org/10.3945/ajcn.112.036350

• Thomas, J. G., Bond, D. S., Raynor, H. A., Papandonatos, G. D., & Wing, R. R. (2017). Comparison of smartphone-based behavioral obesity treatment with gold standard group treatment and control: A randomized trial. Obesity, 25(6), 964–972. Chronic intestinal electrical stimulation improves glucose intolerance and insulin resistance in diet‐induced obesity rats

• Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Kesse-Guyot, E., ... & Péneau, S. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. The International Journal of Behavioral Nutrition and Physical Activity, 14(1), 12. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults - International Journal of Behavioral Nutrition and Physical Activity

• Catenacci, V. A., Ogden, L. G., Stuht, J., Phelan, S., Wing, R. R., Hill, J. O., & Wyatt, H. R. (2008). Physical activity patterns in the National Weight Control Registry. Obesity, 16(1), 153–161. Relationship Between Body Mass Index and Gray Matter Volume in 1,428 Healthy Individuals

• Butryn, M. L., Phelan, S., Hill, J. O., & Wing, R. R. (2007). Consistent self-monitoring of weight: A key component of successful weight loss maintenance. Obesity, 15(12), 3091–3096. Consistent Self‐monitoring of Weight: A Key Component of Successful Weight Loss Maintenance

• Wing, R. R., & Phelan, S. (2005). Long-term weight loss maintenance. The American Journal of Clinical Nutrition, 82(1), 222S–225S. https://doi.org/10.1093/ajcn/82.1.222S

• Wing, R. R., Papandonatos, G. D., Fava, J. L., Gorin, A. A., Phelan, S., McCaffery, J., & Tate, D. F. (2008). Maintaining large weight losses: The role of behavioral and psychological factors. Journal of Consulting and Clinical Psychology, 76(6), 1015–1021. APA PsycNet

• Mayo Clinic. (2021). Menopause weight gain: Stop the middle age spread. Mayo Clinic. The reality of menopause weight gain

• Jefferson Health. (n.d.). The truth about menopause: Debunking 6 common misconceptions. Jefferson Health. The Truth About Menopause: Debunking 6 Common Misconceptions | Jefferson Health

• American Heart Association. (n.d.). Food diary – How to keep track of what you eat. AHA Healthy Eating. Food Diary — Keep Track of What You Eat and Drink

• National Weight Control Registry. (n.d.). NWCR Facts. https://www.nwcr.ws

• McGrath, E. (2025, May 29). Using this 'inclusion strategy' can help you lose weight — and means you get to eat dessert. New York Post. Using this 'inclusion strategy' can help you lose weight — and...

If your body feels wired but tired, your weight won't budge, and you're on edge despite clean eating and consistent workouts—there’s something deeper going on. I break down the sneaky ways chronic stress hijacks our hormones, disrupts sleep, mood, and metabolism, and keeps us spinning in circles. You’re not crazy—your body is speaking to you. Let’s decode what it’s saying and give it what it actually needs.

By the end of this episode, you’ll understand why your efforts may not be working—and exactly what to do instead. You’ll learn how to support your hormones, reset your nervous system, and finally start seeing progress with your energy, mood, and weight—without adding more to your already full plate.

What we’re covering:

• One hidden reason your progress feels stuck

• What your body does under pressure—and why it matters

• The real deal with cortisol (it’s not what you think)

• Simple ways to calm your system without overhauling your life

• A mindset shift that changes everything about stress

Meditation App : Simply Being App

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!

Get ready to ditch the guilt and feel empowered in your social life! I’m diving into why social situations challenge our health goals — and more importantly, how you can navigate them with confidence, grace, and a little humor. From mirror neurons and decision fatigue to hormonal shifts, I unpack why it’s so hard to resist that extra glass of wine or the chips at the party — and remind you, you’re not broken, you’re just human. Together, we’ll explore practical tools like “if-then” planning, reframing self-talk, using empowering phrases, and even power posing to help you feel strong, not stressed, in any social setting.

Whether you’re heading into a summer packed with BBQs, vacations, and celebrations or just want to feel more in control at dinner with friends, this conversation is packed with strategies to help you stay intentional without missing out. You’ll walk away feeling seen, supported, and ready to tackle your next gathering with clarity and self-compassion.

✨ Action items for listeners:

• Practice “if-then” planning before events to stay grounded

• Shift your inner dialogue to “I’m choosing” instead of “I can’t”

• Invite friends and family into your health journey — connection matters

• Use visualization and power poses to boost your confidence

• Remember: sometimes, choosing the treat is the empowered choice!

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!

Debunking the Perfect Diet Myth: Let's Get Real About What Works Hey everyone! Ready to cut through the BS on the 'perfect diet'? In this episode, I break down why there’s no one-size-fits-all when it comes to nutrition. We'll chat about the common success factors across popular diets, why ultra-processed foods are the real enemy, and practical tips to help you find a sustainable eating plan that you actually love. Key takeaways include: 

- Why ultra-processed foods are detrimental to your health

- Simple, actionable strategies to clean up your eating habits

- A look at different diets and why they work for some and not for others

- Practical strategies to reduce the consumption of unhealthy foods 

- Importance of whole foods and personalized eating patterns. 

Get ready to transform your approach to nutrition and find what works best for you! 

Get Weekly Health Tips:  thrivehealthcoachllc.com

Let's Connect:@‌ashleythrivehealthcoach or via email: ashl[email protected]

Podcast Produced by Virtually You!