In this conversation, we break down what true metabolic health actually means, and how to restore it. We explore how metabolism becomes dysregulated, what truly improves insulin sensitivity, and why many common “health” approaches unintentionally make the problem worse.

Drawing from both the science and our hands-on experience working with 200+ individuals inside the Transform program, we share the core lifestyle and nutrition principles we use to help people regain energy, stabilize blood sugar, and rebuild metabolic flexibility. This includes practical, actionable steps around food, movement, recovery, and stress (without hacks, extremes, or quick fixes.)

You’ll hear real-world patterns we’ve observed, the most common mistakes that keep people stuck, and what actually works when the goal is long-term metabolic health, not short-term results. Whether you’re navigating insulin resistance, stubborn weight gain, or simply want to better support your metabolism as you age, this episode will leave you with clarity, direction, and a more sustainable framework for health.

TIME STAMPS

00:01:16 - Introduction to restoring metabolic health.

00:02:05 - Overview of the Transform approach and its successes.

00:05:23 - Defining metabolic health through proper utilization.

00:06:15 - Restoring proper carbohydrate metabolism.

00:10:13 - Our two-pronged approach to restoring metabolic health.

00:10:48 - Insulin sensitivity as a proxy for cellular energy production.

00:15:00 - The role of micronutrients in metabolic health.

00:16:12 - Summary of macronutrient and food-related insights.

00:37:10 - Our Eight strategies from the Transform program.

00:58:45 - The importance of consuming carbohydrates.

______________________________________________________________________

Subscribe To The Rooted In Resilience Podcast:

⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g 

⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce

⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063

______________________________________________________________________

Keep Up With Us!

🖥️ Website: https://www.armstrongsisters.com/

🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup

______________________________________________________________________

Follow Us On Social Media

➡️ Instagram: https://www.instagram.com/strong.sistas/

➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1

➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077

➡️ X: https://twitter.com/strong_sistas

____________________________________________________

⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️

Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.

Next group starts Dec 29th, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform

Your personality changes based on what you eat. And your constant worry about your health, food obsession, and low energy may not just be “in your head”... they can be direct, physiological symptoms from a Low Energy Availability (LEA) state.In this episode, we dive deep into Chapters 40 & 41 of the Minnesota Starvation Experiment: one of the most revealing studies on what happens to the human mind under LEA, not eating enough food for the body's needs.We break down the shocking data on how semi-starvation systematically changed the subjects' personalities, leading to hypochondria, depression, hysteria, and more.The MSE is a lens to understand the modern dieting struggle, anxiety, and why willpower often fails. We connect the 1944 data to today's health crisis and explain what this means for you.TIME STAMPS1:36 - Welcome & Experiment Overview: Can Diet Change Your Personality?2:49 - The Personality Shift: From Irritable to Introverted4:20 - Is Your Personality Really Fixed? Spoiler: No.7:00 - Your Childhood Trauma Gets Louder in a Calorie Deficit9:00 - The Hidden Cost of Yo-Yo Dieting: Diet Fatigue11:19 - The Scientific Personality Tests (MMPI & Guilford)13:07 - The 3 Biggest Personality Changes in Starvation16:24 - Are You Actually Sick, or Just Undernourished?18:37 - The 7-Month Rule for Real Healing20:36 - Why "Specialists" Fail You (The Holistic View)22:15 - Anxiety, Rumination & Catastrophizing - It's The Deficit24:35 - The Pie Metaphor: Is Your Issue Biochemical or Emotional?27:33 - Paranoia, Distrust & Adrenaline Dumps30:10 - The Proof: It's The Starvation, Not "You"31:52 - Loss of Creativity & "Feminine Interests"33:50 - The Somatic Checklist: "I Feel Weak All Over"37:18 - The Unprofitable Truth: "You Just Need to Eat More"39:25 - The Psychic Checklist: "I Can't Focus or Read"41:48 - Recovery is SLOW: Refeeding & Lingering Symptoms44:29 - Why Maintaining Weight Loss is the Hardest Part47:20 - The Yo-Yo Diet Cycle & Never-Ending Struggle51:10 - Do Supplements & Protein Powder Fix This?53:09 - If You Can Only Eat X Diet Right Now...55:30 - The Light at the End of the Tunnel: 20-Week Recovery57:02 - The "Why" - Mechanistic Theories Behind the Change1:03:43 - Extreme Cases: When Dieting Leads to Self-Harm1:08:28 - Normalize This: You WILL Be Irritable on a Cut1:10:14 - Are You in a Good Life Season to Diet?1:12:44 - The Subject Who THRIVED on the Challenge1:14:11 - Odd Behaviors: 40 Packs of Gum & Eating from Garbage1:17:12 - Chopping Off Fingers: A Cry for Help & Exit Strategy1:20:16 - "Accident Prone" - A Symptom of Undernutrition1:23:24 - The Overweight Subject & The Danger of Long Deficits1:26:26 - Timing: When Do Breakdowns Happen? (Weeks 8-12)1:28:19 - The Transform Solution: A Cut Designed with MSE in Mind1:30:12 - "Why Add Stress?" The Case for Strategic Short Cuts1:32:39 - No Solutions, Only Trade-Offs1:35:03 - Zoom Out: Health is a 3-Year Project, Not a 30-Day Sprint1:36:29 - Conclusion: You're Not Broken, You're Undernourished______________________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/news...______________________________________________________________________On a Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: https://nourishfoodclub.com/ 🥚Low PUFA, corn & soy free, pasture-raised eggshttps://nourishfoodclub.com/collectio...____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts Dec 29th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

In this honest and eye-opening episode, we unpack the myths surrounding menopause and the confusion so many women face when trying to care for their health during this stage of life. Ash and Sarah Armstrong are joined by Julie and Keli (who went through the Transform program and are now Transform coaches) who share their personal experiences navigating menopause, unlearning misinformation, and rebuilding trust in their bodies. 

Together, they talk about the impact of chronic dieting, food rules, and societal pressure on women’s health. And how shifting toward intentional eating, strength training, and supportive habits changed everything. 

Julie and Keli open up about what they once believed, what actually didn’t work, and the mindset shifts that helped them regain energy, confidence, and control. This conversation highlights the power of education, community, and informed choices, while offering practical insight into why fueling well and building strength matter at any age. If you’ve ever felt confused, frustrated, or stuck in menopause, this episode will leave you feeling seen, empowered, and hopeful.

------------------------------------------------------

A Transform review from ANDREA who is in menopause at age 59 =

"I'm 59 and post menopausal, and it seems that weight loss is so much harder than it was when I was young. Before this program, nothing I had done before menopause worked to get rid of the 40 pounds I gained during menopause....

I'm now a year into Transform (2 cuts) and I am down 15 pounds and I am stronger than I have ever been (at age 59!) I had not been able to lose at all in the years before I started this program...

What I love about this program is that in between my fat loss phases (once my calories go up) I can live my life. I also like that I can eat carbs and realize how much better I feel when I do...

We're making real, lasting changes to our bodies. A true transformation!"

------------------------------------------------------

Time Stamps

00:00:38 - Introduction

00:02:32 - What We All Had for Breakfast

00:06:24 - Introductions and Transformations

00:15:31 - Age and Menopause Experiences

00:25:21 - Debunking Menopause Myths

00:37:01 - Important Lifestyle Habits

00:43:48 - Empowerment Through Knowledge

00:50:12 - Intentional Eating Matters

00:59:58 - What You Would Say to Yourself 10 Years Ago

01:02:45 - Strength Training for All Ages

01:07:43 - Concluding Thoughts to Wrap it Up

01:15:30 - Community Support is Key

------------------------------------------------------

⭐️ The Transform Fat Loss and Metabolic Restoration Program Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.⭐️ Next group starts Dec 29th, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform

Your personality changes based on what you eat. And your constant worry about your health, food obsession, and low energy may not just be “in your head”... they can be direct, physiological symptoms from a Low Energy Availability (LEA) state.

In this episode, we dive deep into Chapters 40 & 41 of the Minnesota Starvation Experiment: one of the most revealing studies on what happens to the human mind under low energy availability (LEA) - not eating enough food for the body's needs.

We break down the shocking data on how semi-starvation systematically changed the subjects' personalities, leading to hypochondria, depression, hysteria, and more.

This isn't just history. It’s a lens to understand the modern dieting struggle, anxiety, and why willpower often fails.

We connect the 1944 data to today's health crisis and explain what this means for you.

In This Episode, You’ll Discover:

• The 3 personality traits that increased most dramatically during starvation (you’ve likely felt these).

• Why subjects became obsessed with self-diagnosis and “Google doctoring”, and how to reverse it.

• The critical difference between a psychological issue and a physiological signal from an energy-deprived brain.

• What happened during rehabilitation: How long it took for their minds to recover, and the crucial lesson for anyone coming out of a diet.

• Modern application: Why long, drawn-out fat loss phases can be damaging, and what a smarter approach looks like.

This experiment is proof that personality is not static, it changes with your metabolic state.

______________________________________________________________________

Subscribe To The Rooted In Resilience Podcast:

⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g

⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce

⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063

______________________________________________________________________

Keep Up With Us!

🖥️ Website: https://www.armstrongsisters.com/

🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup

➡️ X: https://twitter.com/strong_sistas

➡️ LinkedIn: https://www.linkedin.com/in/dr-farmer-ash-a12a38bb/

______________________________________________________________________

Support Us & Our Mission to Change the food system!

👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: https://nourishfoodclub.com/

{The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}

🥚Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door:

https://nourishfoodclub.com/collections/egg

______________________________________________________________________

Follow Us On Social Media

➡️ Instagram: https://www.instagram.com/strong.sistas/

➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1

➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077

➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2

____________________________________________________

⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts Dec 29th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

Are you "boring" or are you just in a low energy state? Constantly tired, irritable, and obsessed with food on your diet? It might not be a lack of willpower, it might be physiological starvation. In this episode, we again dive deep into the Minnesota Starvation Experiment (MSE) to uncover the shocking psychological effects of prolonged calorie deficits that mirror modern restrictive diets.

We break down chapters 38 & 39 of the MSE, revealing how under-eating leads to:

• Crashing sex drive & strained relationships

• Loss of humor, motivation, and social initiative

• Intense food obsession and bizarre eating habits

• The harsh reality that recovery isn't overnight, and can take several months

This isn't just about weight loss; it's about why constant dieting can make you hate your life and how to escape the weight-loss and weight-regain cycle with a smarter, more sustainable approach.

______________________________________________________________________

⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️

Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.

Next group starts Dec 29th, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform-59ff2a5d-46bd-4c0f-b6ac-01512292ccda

Join us for a dynamic roundtable as we debunk common fat loss myths and dive into the real complexities of shedding body fat. We break down the fundamentals of calories in versus calories out, the importance of tracking food intake, and how adherence plays a bigger role than many realize.

We explore the unique challenges women face during menopause, the pros and cons of rapid fat loss versus prolonged calorie deficits, and the critical roles of muscle mass, micronutrients, and hormonal health in sustainable fat loss.

Drawing on insights from the Transform Fat Loss program, which has helped over 150+ people achieve fat loss success, we also discuss the power of community support, redefining health and fitness goals, and why patience and consistency are essential for long-term results.

Whether you’re just starting your fat loss journey or looking to refine your approach, this conversation offers practical strategies, actionable advice, and expert insights to help you achieve lasting results.

______________________________________________________________________

Time Stamps:

01:03 Introduction to Fat Loss Myths

03:00 Understanding Calories In vs. Calories Out

08:49 The Importance of Tracking Calories

12:04 Rapid Fat Loss vs. Prolonged Deficit (longer fat loss phases)

23:31 The Role of Muscle and Micronutrients in Fat Loss

34:49 Impact of Energy Availability on Hormones

36:43 Testosterone Levels in Men and Women

38:25 The Debate on Caloric Deficits

40:19 Diet Adherence and Motivation

42:31 The Role of NEAT in Fat Loss

43:23 Lessons from Transform Program

44:46 The Reality of Extreme Dieting

48:45 Dispelling Myths on Muscle Preservation

49:42 Hormonal Changes During Weight Loss

55:29 The Behavioral Side of Dieting

58:24 Understanding Metabolic Adaptation

01:04:02 Building Muscle for Metabolic Health

01:07:02 Menopause and Body Composition Changes

01:09:39 The Importance of Muscle in Physique Improvements

01:12:55 Transforming Through Metabolic Restoration

01:18:03 Community Support in Health Journeys

01:19:39 The Shift from One-on-One to Group Coaching

01:24:33 Redefining Success in Health and Fitness

01:31:18 Empowerment Through Knowledge and Agency

______________________________________________________________________

Keep Up With Us!

🖥️ Website: https://www.armstrongsisters.com/

🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup

👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ 

{The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}

🥚Our Low PUFA Eggs: https://nourishfoodclub.com/collections/egg

{Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door}

______________________________________________________________________

Follow Us On Social Media

➡️ Instagram: https://www.instagram.com/strong.sistas/

➡️ X: https://twitter.com/strong_sistas

➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1

➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/

➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077

______________________________________________________________________

Previous Roundtable Podcast Discussion

“Calories In Vs. Calories Out: Fact or Fiction?”

https://youtu.be/Tb3plPPlY1c

______________________________________________________________________

⭐The Transform Fat Loss and Metabolic Restoration Program ⭐

Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.

https://www.armstrongsisters.com/transform-59ff2a5d-46bd-4c0f-b6ac-01512292ccda

Link to join the Free Live Q&A on Friday Nov 28 at 2 pm ET: 

https://us06web.zoom.us/j/83840940726?pwd=ReypaHFAvib2gqLcYrrqeum9zZ8Mav.1 

Struggling with constant food thoughts, fatigue, and irritability? The Minnesota Starvation Experiment reveals that our personality and psychology is impacted by our energetic state.

Always irritable and tired? You might be in a state of physiological starvation (Low Energy Availability - LEA), even with food abundance.We break down how chronic under-eating (often created from diet dogma and extreme diets) leads to:

• Obsessive food focus & "food noise"

• Loss of joy, increased anger & apathy

• A crashed metabolism & hormonal chaos

The shocking truth? Your diet may be the reason you feel broken, because metabolism impacts everything.

But there's a way out. Learn how to escape the low-energy trap and reclaim your energy, mood, metabolism, and yes, even your personality!

______________________________________________________________________

Subscribe To The Rooted In Resilience Podcast:

⭐YouTube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g

⭐Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce

⭐Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063

______________________________________________________________________

Keep Up With Us!

🖥️Website: https://www.armstrongsisters.com/

🗞️Newsletter: https://www.armstrongsisters.com/newsletter-signup

👩🏼‍🌾Our Farm CoOp, Nourish Food CLub, which delivers to our Food Club members in all 50 states =

https://nourishfoodclub.com

{Corn- and soy-free eggs, chicken and pork. 100% grass-fed beef and lamb. Raw A2 Cheese. Traditional Sourdough. Heritage and Ancient Grains. & more!}

______________________________________________________________________

Follow Us On Social Media

➡️Instagram: https://www.instagram.com/strong.sistas/

➡️X: https://twitter.com/strong_sistas

➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1

➡️LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077

______________________________________________________________________

The Transform Fat Loss Program

{Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last}.

https://www.armstrongsisters.com/transform-59ff2a5d-46bd-4c0f-b6ac-01512292ccda

After a long break, Ash and Sarah are back for a brand-new season of Rooted in Resilience! In this candid, cozy conversation, the sisters catch up on life updates — from moving homes and building the family compound to lessons learned from one of their hardest (and most growth-filled) years yet.

Then, they dive into a big topic stirring up conversation online: Why keto and carnivore diets aren’t working for everyone.
 

They discuss what happens when “it works until it doesn’t,” how dogma takes over the wellness space, and why even some of the biggest carnivore influencers are now adding carbs back in.

Topics include:

• Updates on Nourish and their Transform Fat Loss program
• Seasonal rhythms, fertility, and finding balance in a busy season
• The emotional rollercoaster of strict diets and food dogma
• What it really means to listen to your body and eat intuitively
• How women (including post-menopausal) are thriving with balanced, pro-metabolic eating

It’s a refreshingly honest and hopeful conversation about letting go of extremes and finding your own rhythm — in health, food, and life.

______________________________________________________________________00:00 – Welcome back! Life updates and what’s new this season
04:00 – Building the family compound & lessons from a hard year
09:36 – When keto and carnivore stop working
11:30 – “It worked until it didn’t”: our personal stories
13:15 – Reflections from the community: reading a listener letter
17:10 – Dogma in the wellness space: how we got here
22:00 – How carbs became the enemy — and why that’s changing
24:30 – Post-menopausal health and the danger of extremes
32:30 – The Transform Fat Loss Program
36:30 – Listening to your body vs. following the algorithm
43:00 – Returning to Ancestral Wisdom: What Modern Health Forgot
48:00 - How The Transform Fat Loss Program Changed Our Lifes
53:00 – Tuning back into seasonal rhythms
______________________________________________________________________

Subscribe To The Rooted In Resilience Podcast:
 YouTube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g
 Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce
 Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063
______________________________________________________________________

Keep Up With Us!
 Website: https://www.armstrongsisters.com/
 Newsletter: https://www.armstrongsisters.com/newsletter-signup
 Our Farm CoOp, Nourish Food CLub, which delivers to our Food Club members in all 50 states =
https://nourishfoodclub.com
{Corn- and soy-free eggs, chicken and pork. 100% grass-fed beef and lamb. Raw A2 Cheese. Traditional Sourdough. Heritage and Ancient Grains. & more!}
______________________________________________________________________

Follow Us On Social Media
 Instagram: https://www.instagram.com/strong.sistas/
 X: https://twitter.com/strong_sistas
TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1
 LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/
FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077
______________________________________________________________________

The Transform Fat Loss Program{Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last}.https://www.armstrongsisters.com/transform-59ff2a5d-46bd-4c0f-b6ac-01512292ccda

In today’s world, normal habits aren’t serving our health. From processed food to blue light overload, staying healthy means going against the grain—and that can be isolating. In this honest and relatable episode, we talk about what it means to embrace being different, set boundaries, navigate social situations with grace, and support loved ones without judgment. Whether you're dealing with chronic health issues or simply prioritizing wellness, this one’s for you.

______________________________________________________________________

Subscribe To The Rooted In Resilience Podcast:

⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g 

⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce

⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063

______________________________________________________________________

Keep Up With Us!

🖥️ Website: https://www.armstrongsisters.com/

🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup

👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ 

{The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}

🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs

{Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door}

______________________________________________________________________

Follow Us On Social Media

➡️ Instagram: https://www.instagram.com/strong.sistas/

➡️ X: https://twitter.com/strong_sistas

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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077

➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2

____________________________________________________

0:00 – Coming Up

0:46 – Health Habits, Relationships & Modern Life Tensions

1:34 – The Daily Threats: Plastics, Blue Light & Circadian Disruption

2:06 – Seeing the World Through a Different (Healthier) Lens

3:18 – Is It Orthorexia or Just Caring About Real Food?

4:46 – Chronic Illness, Boundaries & Non-Negotiables

5:50 – The Social Stigma of Being Health-Conscious: Embrace Being the Weird One

7:45 – Navigating Social Life with Different Health Priorities

9:22 – Chronic Symptoms as the New Normal

11:29 – Why Healthy Living Requires Effort: Meal Prep, Planning & Avoiding Energy Crashes

12:29 – Setting Boundaries & Owning Your Time

13:24 – Eating Patterns, Stress, and Consistency

15:55 – Planning for Your Health Like You Plan for Livestock

16:30 – Canning, Preserving & Ancestor-Inspired Living

18:08 – Healthy Snacking On-the-Go: Jerky & Fruit Tips

19:13 – Being the Only Healthy Person in the Room

20:26 – The Basics: Nutrition, Movement, Grounding & Sunlight

21:37 – What Influences People to Change?

22:58 – Health Trends vs. Long-Term Consistency

23:27 – The Power of “Boring” Daily Habits

24:15 – You Can’t Force Change, But You Can Model It

24:56 – Start With One Thing (and Invite People In)

25:26 – Navigating Relationships with Different Lifestyles

27:20 – Real Life vs. Wellness Instagram Aesthetic

28:13 – Feeling Isolated in a World That Normalizes Dis-ease

29:08 – Bridging the Health Gap Without Judging

30:09 – Help with Compassion, Not Pressure: Change Still Requires Personal Effort

31:00 – Don’t Burn Out Trying to Save Everyone: Focus on One Thing They’re Ready to Shift

32:03 – Feeling Alone in Your Health Values

33:03 – Protect Your Energy While Staying Open

34:02 – Spend Time with People Who Want Change

34:22 – Speak Their Language: Share Content They’ll Relate To

36:10 – Final Thoughts: Modeling Resilience & Grace

Feeling lost in the maze of hot-flashes, “low-estrogen” headlines and carb confusion after 40?  Functional health coach Kate Deering (author of How to Heal Your Metabolism) joins this episode to bust menopause myths—and explain why carbs, not chronic keto, may be the missing lever for hormone balance, thyroid health and lean body-composition.

Whether you’re perimenopausal, post-menopausal, this deep dive gives you actionable tools to regulate blood sugar, restore progesterone, improve sleep and feel strong—without fearing fruit or sourdough.

______________________________________________________________________

Subscribe To The Rooted In Resilience Podcast:

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0:00 – Coming Up

1:35 – HRT vs MHT: new medical language explained

2:35 – Observational studies, selection bias & the $25 B market

6:00 – Peripheral Estrogen, Prolactin & Why Tests Mislead

8:17 – Stress, Aromatase & Making Estrogen in Fat Tissue

13:40 – Estrogen “Dampens the Alarm” But Doesn’t Fix the Fire

16:45 - Hot-Flashes = Mini Stress Alarms & Estrogen’s “Mute Button”

21:36 – Dr Dalton’s 3-hour Starch Diet & Progesterone Synergy

29:29 – Hot-Flash Relief, “Low-Estrogen” Lore & Hidden Estrogen Overload

36:13 - Practical Ways to Lower Tissue Estrogen, Stress & Hot-Flash Triggers

43:35 - Digital Detox: Cutting Back on Phones & Social Media

47:25 – Smart, Stress-Friendly Exercise: Strength Work + Daily Movement

50:25 - Can a Bioenergetics Approach Delay the Onset of Menopause by Decreasing Hormonal Stress?

56:50 –  Do Certain Types of Carbohydrates Worsen or Improve Typical Menopausal Symptoms Such as Hot Flashes?

1:02:01 - Can You Reverse Insulin Resistance With Carbs?

1:10:55 - Best Workouts for Women 40-Plus 

1:14:30 – Simple, Boring, Consistent: The Real Healing Timeline

1:16:29 – Kate’s Go-to Breakfast (sourdough, eggs & marmalade!)

1:17:58 – New Book Teaser & Where to Find Kate

1:20:34 – Parting Advice: Ketones Aren’t Compulsory, Carbs Aren’t Killers