You don’t need more gym time—you need more movement.

In this episode, I break down the critical (and often misunderstood) difference between exercise and daily movement, and why both matter deeply for your long-term health, metabolism, and energy. Because let’s be honest: most of us are sitting all day, crushing a workout, and wondering why our health goals still feel out of reach.

This isn’t about hustling harder. It’s about working with your biology. I’ll show you why your 10,000 steps might matter more than your workout—and how simple movement habits can change everything from your blood sugar to your brain fog.

Here’s what we cover:

• The science behind why movement matters more than you think
• Why even the best workout won’t undo 8 hours of sitting
• How your body was built to move—not just exercise
• What’s really happening in your metabolism between workouts
• 10 easy ways to sneak more movement into your day (without adding time)

Exercise builds strength. Movement builds health. You need both—and you can start right now, without changing your schedule.

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Podcast Produced by Virtually You!

You’ve heard it all: “The truth about carbs,” “The truth about hormones,” “The truth about fasting.” But here’s the real truth—context matters, and no single “truth” out there applies to every woman, every body, or every season of life.

In this episode, I break down why most health advice is only a sliver of the full picture—and why lasting change doesn't come from copying and pasting what worked for someone else. Instead, you’ll learn how to approach your health like a scientist: with curiosity, patience, and small, consistent actions that actually get down into your cells. You’re not broken. You’re just stuck in the wrong story.

Here’s what we cover:

• Why most “truths” about health are missing context
• The real reason your results aren’t changing
• How long it actually takes to see change at the cellular level
• The drip-drip-drip method vs. the bucket approach to health
• 5 evidence-based habits to start today: walk, track, sleep, plan, eat protein
• What your biology needs (and what it doesn’t)

There’s no magic protocol. Just consistent inputs over time. Start anywhere. Because anywhere is better than “someday.”

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Podcast Produced by Virtually You!

Sources:

 • Barrès, R., Yan, J., Egan, B., Treebak, J. T., Rasmussen, M., Fritz, T., & Zierath, J. R. (2012). Acute exercise remodels promoter methylation in human skeletal muscle. Cell Metab, 15(3), 405–411. https://doi.org/10.1016/j.cmet.2012.01.001

 • Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. Penguin.
• Berg, J. M., Tymoczko, J. L., & Gatto, G. J. (2019). Biochemistry (9th ed.). W. H. Freeman.
• Cohen, A. A., Milot, E., Yong, J., Seplaki, C. L., Fülöp, T., & Fried, L. P. (2016). Multi-system physiological dysregulation during aging. Mech Ageing Dev, 156, 86–94.
• Guyton, A. C., & Hall, J. E. (2021). Textbook of medical physiology (14th ed.). Elsevier.
• Lee, I.-M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2020). Steps, intensity, and mortality in older women. JAMA Intern Med, 180(8), 1103–1112.
• Lichtman, S. W., Pisarska, K., Berman, E. R., Pestone, M., Dowling, H., & Heymsfield, S. B. (1992). Self-reported vs actual caloric intake and exercise. N Engl J Med, 327(27), 1893–1898.
• McEwen, B. S. (1998). Protective and damaging effects of stress mediators. N Engl J Med, 338(3), 171–179.
• Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Helms, E., & Phillips, S. M. (2018). Protein supplementation and resistance training. Br J Sports Med, 52(6), 376–384.
• Richter, E. A., & Hargreaves, M. (2013). Exercise, GLUT4, and muscle glucose uptake. Physiol Rev, 93(3), 993–1017.
• Spiegel, K., Tasal

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Podcast Produced by Virtually You!

You’ve been told your metabolism is broken. That carbs are the enemy. That your hormones are making fat loss impossible. Let’s cut the crap.

In this episode, I break down the only scientifically proven way to lose body fat—and why most women are spinning their wheels on all the wrong things. We cover what an energy deficit really is, what it isn’t, and how to actually apply this in your life in a sustainable way (without gimmicks, shame, or extremes). If you've ever felt like you're doing everything “right” and still not seeing results, this episode will help you stop second-guessing your body—and finally take action that works.

Here’s what you’ll learn:

• Why carbs, hormones, and metabolism aren’t the problem
• The truth about exercise and why it’s not a magic fix
• How your body stores and uses energy (and what to do about it)
• Why sustainable deficits beat extreme dieting every time
• 5 no-BS steps you can take today to make real progress

Fat loss is simple—but not always easy. You don’t need to be perfect, you just need a plan that actually respects how your body works.

Sources:

The Lancet, 373(9678), 829–835. https://doi.org/10.1016/S0140-6736(09)60484-2

Proceedings of the National Academy of Sciences, 112(4), 1232–1237. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness | PNAS

The Journal of Clinical Endocrinology & Metabolism, 95(6), 2963–2968. A Single Night of Partial Sleep Deprivation Induces Insulin Resistance in Multiple Metabolic Pathways in Healthy Subjects

Annual Review of Psychology, 66, 143–172. Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective

JAMA, 305(21), 2173–2174. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men

Annals of Internal Medicine, 141(11), 846–850. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite | Annals of Internal Medicine

The Journal of Clinical Investigation, 47(9), 2079–2090. Effects of Adrenergic Receptor Activation and Blockade on the Systolic Preejection Period, Heart Rate, and Arterial Pressure in Man

Annals of the New York Academy of Sciences, 896(1), 254–261. https://doi.org/10.1111/j.1749-6632.1999.tb08117.x

Annual Review of Psychology, 57, 139–166. Sleep, Memory, and Plasticity

Occupational and Environmental Medicine, 57(10), 649–655. https://doi.org/10.1136/oem.57.10.649

Science, 342(6156), 373–377. Sleep Drives Metabolite Cl

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Podcast Produced by Virtually You!

You don’t need to “fix” your metabolism—because it’s probably not broken.

In this episode, I’m cutting through all the BS around metabolism, especially the myths that have kept women stuck, frustrated, and blaming their hormones, their carbs, or their age. Based on game-changing science (yes, real science), you’ll learn what actually influences your metabolism—and how to take back control of your energy, body composition, and long-term health.

Spoiler: it’s not about eating less, working out more, or chasing hacks. It’s about supporting your fat tissue so it supports you.

Here’s what we cover:

• The groundbreaking study that reshaped everything we thought about metabolism
• Why your metabolism likely hasn’t slowed down (even in your 40s or 50s)
• What fat tissue has to do with energy, cravings, and inflammation
• The real impact of carbs, hormones, and “starvation mode”
• 5 foundational shifts that actually improve metabolic health

Your metabolism isn’t the villain. And you’re not broken. You just need to stop fighting your body—and start working with it.

Sources:

Hall, K. D., Kahan, S., & Gallagher, I. H. (2016). Energy balance and its components: Implications for body weight regulation. The American Journal of Clinical Nutrition, 104(4), 989–1003. https://doi.org/10.3945/ajcn.116.133280

Koliaki, C., & Roden, M. (2016). Alterations of mitochondrial function and insulin sensitivity in human obesity and diabetes mellitus. Annual Review of Nutrition, 36, 337–367. Alterations of Mitochondrial Function and Insulin Sensitivity in Human Obesity and Diabetes Mellitus

Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., … & Speakman, J. R. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808–812. Daily energy expenditure through the human life course

Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite | Annals of Internal Medicine

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Podcast Produced by Virtually You!

Think you can out-eat or out-exercise poor sleep? You can’t.
 Sleep isn’t just rest—it’s repair, it’s hormone balance, it’s fat burning, and it’s brain detox. So if you’ve been working hard on your health but still feeling stuck, your sleep might be the reason your results aren’t showing up.

In this episode, I break down what sleep really does for your body—from hormone production and muscle repair to fat metabolism and cognitive function. I explain why just one night of poor sleep can throw your insulin, mood, and metabolism off—and what chronic sleep debt is quietly doing to your body over time. We’re done treating sleep like a luxury. It’s a biological necessity.

What you’ll learn:

• What your "night shift workers" are doing while you sleep (and why they’re striking)
• Why deep and REM sleep are non-negotiable for fat loss and brain function
• How lack of sleep increases cravings, brain fog, and belly fat
• What poor sleep does to your hormones—including cortisol and testosterone
• 5 science-backed habits you can start tonight for better sleep

Sleep is the foundation of every health goal you have—so let’s stop ignoring it.

 Ashley's Favorite Sleep Mask

Sources:Andrews, R. C., Cooper, A. J., Montgomery, A. A., Norcross, A. J., Peters, T. J., Sharp, D. J., ... & Dayan, C. M. (2020). Diet or diet plus physical activity versus usual care in patients with newly diagnosed type 2 diabetes: the Early ACTID randomised controlled trial. The Lancet, 373(9678), 829–835. https://doi.org/10.1016/S0140-6736(09)60484-2

Support the show

Get Weekly Health Tips: thrivehealthcoachllc.com

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

Podcast Produced by Virtually You!

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

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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

Support the show

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.

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

Support the show

Get Weekly Health Tips: thrivehealthcoachllc.com

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Podcast Produced by Virtually You!

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.

Support the show

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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

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 i

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Get Weekly Health Tips: thrivehealthcoachllc.com

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

Podcast Produced by Virtually You!