⭐️ 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 Transform group starts October 5th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

Steven shares how Transform helped him stop yo-yo dieting, eat for performance, build strength & muscle, and create sustainable habits. Joined by Sarah, Tyler, and Kathleen, he discusses training twice a week, planning nutrition around family life, and learning that food can fuel progress—not restrict it.

_______________________________________________________________

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

_______________________________________________________________

Follow Tyler & His PodcastInstagram: https://www.instagram.com/tylerwoodward_fit/Tiktok: https://www.tiktok.com/@tylerwoodward_fit?lang=enYTwitter: https://twitter.com/Tyler_woodward_outube: https://youtube.com/playlist?list=PLFXuEpiW3nEKHAr9j_CRja1JScfDOSn_1&si=Ydx4ISzVR-DhfPG8 Apple Podcasts: https://podcasts.apple.com/us/podcast/recommended-daily-value/id1648776356Spotify: https://open.spotify.com/show/3CMIwCeHZdXtuYj5MAPvy5?si=BWK26BxITpKrf5hJRN0Fgw _______________________________________________________________

Follow Kathleen

Instagram: https://www.instagram.com/recoen/Substack: https://stewartk.substack.com/?r=

Buy Kathleen A Coffee: https://buymeacoffee.com/recoen

_______________________________________________________________

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

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

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Support Us & Our Mission to Change the food system! 👩🏼‍🌾

Our Farm CoOp, Nourish Food Club: {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}https://nourishfoodclub.com/ 🥚Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door:https://nourishfoodclub.com/collections/egg

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

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Everyone seems to be talking about heavy metals, detoxes, microplastics, reverse osmosis water, and “toxic” products.

But how much of that fear is actually grounded in good science?

In this episode of the Rooted in Resilience Podcast, Ash sits down again with Kaleigh (Nutrition Elements) to discuss where heavy metals actually come from, how the body naturally detoxifies, why nutrient status matters more than most detox protocols, and how fear-based health messaging often distracts us from the fundamentals that actually improve health.

We also discuss:

• Where heavy metals come from

• Lead, mercury, arsenic & what the research actually shows

• Why testing methods matter for heavy metal reports

• Heavy metal detox products & nutrient depletion

• Seafood, selenium & mercury

• Reverse osmosis vs. spring water

• Heavy metals in supplements

• Cookware, water filters & practical recommendations

• Why nourishing your body beats chasing perfection

• Traditional cooking methods that support health

• Is steaming better than grilling?

• And Soup Maxxing

Rather than obsessing over every potential toxin, we believe the best approach is building a resilient body through nutrient-dense whole foods, good cooking practices, movement, and supporting your body’s natural detoxification systems.

⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻

Time Stamps

00:00 Introduction 

00:42 Why fear-based health messaging matters

04:55 Why traditional cultures ate soup every day

15:24 Heavy metals: where they actually come from

20:58 Why most heavy metal testing on social media is misleading

28:12 Food testing, lab accuracy & why good science is expensive

30:59 Mercury in seafood, selenium & supporting natural detox

36:13 The body's natural detox systems vs. detox protocols

40:32 Supplements, processed foods & rebuilding nutrition through real food

51:48 Water, reverse osmosis & choosing better filtration

56:49 Cookware, heavy metals & practical kitchen choices

1:04:12 Peptides, modern health trends & the path back to real food

⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻

Follow Kaleigh:

Instagram: @nutrition.elements

Patreon: Nutrition Elements

Link to Previous Podcast with Kaleigh: 

‘When the Health Space Gets Toxic’

https://www.youtube.com/watch?v=0f7X9PYWI1A

⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻⸻

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

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Support Us & Our Mission to Change the food system! 

👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: 

{The highest quality food you can find, delivered directly to your door. Raw A2 dairy, Low PUFA eggs, chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}

https://nourishfoodclub.com/ 

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Follow Us On Social Media

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

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Most conversations about menopause begin and end with one conclusion:

Low estrogen is the problem. And hormone replacement therapy is the solution.

But what if the story is more complicated than that?

In this episode, Ashley sits down with nutritionist and author Kate Deering to explore the bioenergetic perspective on estrogen, menopause, metabolism, and women’s health.

Together, they discuss why declining estrogen may not be the whole story, how stress physiology and energy production influence menopausal symptoms, what current research actually says about HRT, and why supporting metabolism may be one of the most overlooked pieces of the conversation.

This isn’t an anti-HRT discussion.

It’s a conversation about asking better questions, understanding the science, and exploring all of the options available to women.

In this episode we discuss:

• Why menopause symptoms are not the result of low estrogen

• Whether there is sufficient evidence to support long term HRT use

• The difference between observational studies and randomized clinical trials

• Healthy user bias in hormone replacement research• Estrogen, metabolism, thyroid function, metabolic health, and energy production

• The role of stress, sleep, nutrition, and lifestyle during menopause

• Practical ways to support your body naturally during perimenopause and menopause

____________________________________________________

📖 Kate’s new book: Better Energy

(Now available as an audio book)

https://amzn.to/4fotLHy

https://www.katedeering.com

____________________________________________________

Timestamps

00:00 - Why menopause symptoms may be more about stress than estrogen

01:03 - Welcome + introducing Kate Deering’s new book Better Energy

03:10 - Kate’s severe Botox reaction that changed her life

08:05 - Why we’re rethinking the mainstream view of estrogen

12:03 - What actually happens to estrogen during menopause

15:40 - Why HRT may improve symptoms, but does that mean estrogen is the answer?

20:54 - Estrogen is more than a blood test: tissue storage & total estrogen load

25:10 - HRT success stories, healthy user bias & what research really shows

32:20 -Why menopause isn’t “just getting older”

37:00 - Short-term benefits vs. long-term health outcomes

41:38 - The biggest takeaways from the current research

44:06 - Natural strategies to support menopause without relying solely on HRT

53:30 - Nutrition, metabolism & supporting healthy energy production

59:00 - Lifestyle habits that reduce menopausal symptoms

1:05:35 - Final advice: supporting your body before making long-term hormone decisions

_____________________________________________________________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_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Raw A2 dairy, Low PUFA eggs, chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _____________________________________________________________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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________

You worked hard to lose the fat. Now comes the part almost nobody prepares you for… Keeping it off.

In this episode, Ashley and Kathleen walk through exactly how they help clients transition out of a fat loss phase without immediately regaining weight. Ashley also shares about how she has maintained her 10+ lb fat loss from earlier this year, now 4 months later, using the Transform method.

You’ll learn why maintenance is actually harder than dieting, how to slowly increase calories without unnecessary fat gain, why your hunger hormones take months to normalize, what reverse dieting should actually look like, and why most people should spend far more time building maintenance calories than chasing another calorie deficit.

If you’ve ever finished a diet only to gain the weight back a few months later, this episode is for you!

In this episode we discuss:

• Why fat loss isn’t really “finished” when the diet ends

• The biggest mistake people make after losing weight

• How leptin, ghrelin, and hunger change after dieting

• Our week-by-week reverse diet strategy

• How to increase calories without panicking over the scale

• Why maintenance calories are a range, not a single number

• Water weight vs. fat gain

• Why maintenance should be your long-term goal

• Building muscle after fat loss

• When to start another fat loss phase (and when not to)

Time Stamps:

00:28 Intro: Fat loss isn’t the hard part

02:10 Why most people regain the weight

05:10 Fat loss isn’t over when the diet ends

07:29 Hormones and lab work after a calorie deficit

16:06 What transitioning back to maintenance actually means

18:50 Our week-by-week reverse diet strategy

24:47 Water weight vs. fat gain after dieting

28:55 Why maintenance is the hardest (and most important) phase

39:46 Why we increase calories slowly instead of all at once

51:22 What to monitor during maintenance

56:08 Why scale weight doesn’t tell the whole story

58:40 The psychology of maintaining weight loss

1:00:42 Choosing your next goal after fat loss

1:11:37 Why strength training matters more than endless cardio

1:30:42 How Transform guides clients through fat loss and maintenance to keep the weight off_____________________________________________________________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_____________________________________________________________

Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA eggs, chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _____________________________________________________________

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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 400+ 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 July 6th, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform

Most people don’t fail because they’re doing the wrong things, they fail because they don’t do the right things long enough. The physique they want often requires more time, consistency, and effort than they realize.

In this episode, Ashley, Tyler, Kathleen, and Sarah (Team Transform) have an honest conversation about the gap between expectations and reality when it comes to body composition change. They break down why the lean, healthy physique many people aspire to requires more consistency, more daily effort, and more time than social media often suggests. There are no quick fixes, and meaningful body recomposition rarely happens in a matter of weeks.

The team discusses the habits that tend to separate different levels of body composition, including daily movement, strength training, nutrition, sleep, and overall lifestyle consistency. They also explain why chasing the next diet, supplement, or fitness program often keeps people stuck, while the people who achieve lasting results learn to embrace the “boring basics” and repeat them for months and years.

If you’ve ever felt frustrated that your results aren’t happening fast enough, this episode will help you better understand what it truly takes to build and maintain a healthy, lean physique, and why it’s important to match your expectations to the effort you’re willing to put in.

You’ll learn:

• How to set realistic expectations for fat loss and muscle gain without falling into the trap of program hopping or supplement obsession

• The “boring basics” that drive long-term success: strength training, daily movement, adequate protein, quality sleep, and consistency

• Why leaner physiques often require more effort, structure, and intentionality than most people realize

• How to stop chasing shortcuts and focus on the habits that actually move the needle

• Why sustainable body composition changes are built over months and years, not days and weeks

This episode is perfect for anyone tired of chasing the next big hack and ready to focus on what actually works. _____________________________________________________________Timestamps

0:00 - Introduction: Why realistic expectations matter for body composition change

2:35 - Mindset required to achieve your desired results

3:51 - Unrealistic expectations of the time required

6:20 - Matching your expectations with the work you are willing to put in

7:40 - Why you shouldn't change your workouts every few weeks

8:10 - The boring habits you need to master to achieve your goal physique

19:45 - How Tyler is staying committed to his goals while traveling

25:58 - Ashley's update with her physique goals

39:35 - Kathleen's update with her physique goals

53:06 - Sarah life and goal update for her physique

54:00 - Why it's important to consistently weigh yourself

56:45 - How to stop tracking your food

1:01:00 - Changing your expectations and goals in different seasons in life

1:04:50 - Why Transform is not a cookie cutter approach

1:08:00 - Why strength training is a key piece to achieving your physique goals

1:10:00 - A missing piece in the pro-metabolic health space

1:12:50 - Consistency is about finding more ways to win_____________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 350+ 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 July 6th, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform

In this episode of Rooted in Resilience, Ashley sits down with Dr. Alex Orton to challenge one of the most common beliefs in modern health: that getting sick is always a bad thing.

What if occasional illness is actually a sign of a resilient, functioning body?

Together, they explore how acute illness fits into the bigger picture of metabolic health, why suppressing symptoms may do more harm than good, and how your body’s ability to mount a response (like a fever) is directly tied to your energy production and vitality.

They also break down:

• Why not getting sick for years might not be a flex
• The connection between metabolism, body temperature, and immune function
• How modern life suppresses the body’s natural healing processes
• The role of rest, nourishment, and detox pathways during illness
• Why true healing isn’t linear and requires patience

This episode will shift how you view sickness, symptoms, and what it actually means to be “healthy.”

TIMESTAMPS

00:43 – Why getting sick might actually be beneficial

02:20 – How often should you get sick? Is “never” a red flag?

05:00 – Acute vs chronic illness (and how suppression leads to deeper issues)

07:30 – Why energy & metabolism determine your ability to heal

12:20 – The long-term consequences of symptom suppression

18:20 – Fever explained: why higher body temperature is therapeutic

25:30 – Metabolism, body temperature & declining health in modern society

31:30 – “Healing isn’t linear”: understanding symptoms returning over time

46:50 – What to actually do when you’re sick (rest, food, detox, support)

1:07:30 – The real bottleneck in health: mastering the basics

1:30:00 – Why healing takes time (and why quick fixes don’t work)

_____________________________________________________________

Link to previous podcast with Dr. Alex Orton, where we discuss the downfalls of modern functional medicine and the four pillars of true health.

'When Holistic Becomes Conventional: Rethinking Naturopathic Medicine with Dr. Alex Orton'

https://www.youtube.com/watch?v=H9TU9oL3ENU&t=2738s

_____________________________________________________________

Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup

Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA, corn- and soy free eggs, chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}

https://nourishfoodclub.com/

_____________________________________________________________

✨Learn more and work with Dr. Alex Orton:

https://havenholistichealth.com

^ Schedule your free consult

Dr. Alex Orton on socials:

https://www.instagram.com/havenholistichealth/

https://www.instagram.com/alexorton.nd/

✨

Cheryl tried everything: keto, vegan, carnivore, general calorie restriction, and like so many women, she kept losing and regaining the same weight over and over again.

At nearly 70 years old and starting at 198 pounds, she decided to try something different.In this episode, Cheryl shares how she lost 52 pounds, improved her metabolism, and (most importantly) learned how to maintain her results for life.

We talk about:

- Why most fat loss approaches fail long-term

- The missing piece almost no one teaches: maintenance

- How her mindset, confidence, and identity completely shifted

- What she actually eats day-to-day (including carbs 👀)

- Why it’s never too late to take control of your health

This is more than a weight loss story: it’s a story about taking ownership of your health, rebuilding your metabolism, and showing up fully for your life.If you’ve ever felt stuck, like nothing works, or like it’s “too late”… this episode is for you.

Time Stamps

0:00 – Intro

1:38 - Meet Cheryl: background, life story & how she found Transform

7:36 - The Importance of Community

10:31 - Mindset Shifts and Lifestyle Changes

13:26 - Navigating Food Choices and Nutrition

16:28 - The Role of Family in Transform

19:40 - Overcoming Challenges and Building Confidence22:41 - The Impact of Aging on Health and Wellness

25:47 - Self Love and Personal Growth

28:22 - Cheryls Encouraging Message

41:00 - Full Day of Eating for Cheryl

53:00 - Navigating Career Choices and Family Life

59:00 - What Cheryl is Empowered to Work on In Life After Transform

1:01:54 - Importance of A System and Support

1:02 - Why We Don’t Use Meal Plans

Join Transform!

https://www.armstrongsisters.com/transform

_____________________________________________________________

Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup

_____________________________________________________________

Support Us & Our Mission to Change the food system!

Join Nourish Food Club

👩🏼‍🌾 Our Farm CoOp, Nourish Food Club:

{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}

https://nourishfoodclub.com/ _____________________________________________________________

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

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

____________________________________________________

⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️

Join 350+ 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 April 6th, learn more and join here:

https://www.armstrongsisters.com/transform

Why do so many people spin their wheels with fat loss, despite trying so hard?

In this episode of the Rooted in Resilience podcast, Ashley, Sarah, Kathleen, and Tyler break down the most common reasons people fail in a fat loss phase: from program hopping and chasing the “secret sauce” to all-or-nothing thinking, supplement distractions, and misreading the scale.

After helping hundreds of people improve metabolism, lose fat, and keep it off, we’re sharing the patterns we see over and over again, and the mindset shifts that actually move the needle forward.

If you’ve ever felt stuck, inconsistent, or like you’re doing everything right but not seeing progress, this episode is for you.

We cover:

- program hopping and protocol hopping

- chasing the “secret sauce”

- all-or-nothing thinking after one off-plan meal

- trying new supplements and foods during a fat loss phase

- weighing yourself too infrequently and misreading progress

Time stamps:

02:00 - Program hopping & lack of consistency

07:30 - Why small habits matter more than hacks

14:30 - The real reason people feel stuck

29:20 - All-or-nothing mindset (one bad meal spiral)

39:15 - Supplements, new foods & fat loss confusion

48:45 - Focusing on the wrong goals at the wrong time

58:45 - How to actually track progress (and what works)_____________________________________________________________

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_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {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}https://nourishfoodclub.com/ _____________________________________________________________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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ 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 April 6th, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform

Most people focus on just calories and macronutrients (protein, carbs, and fat) but ignore the micronutrients that actually allow the body to function. Both macros and micros matter.

In this episode, we break down why vitamins and minerals are essential for metabolism, energy production, and overall health.

Without adequate micronutrients, the body cannot efficiently convert food into energy, regulate hormones, or support detoxification pathways. Many modern diets provide enough calories but fall short in the essential nutrients needed for optimal health.

In this episode we discuss:

• Why micronutrients are necessary for metabolic function• How vitamin and mineral deficiencies develop

• The limitations of focusing only on calories and macros

• Why whole foods provide nutrients in ways supplements cannot replicate• Common micronutrient deficiencies today

• How to track your micronutrients using tools like Cronometer

• Why “detox” is really about supporting your body with nutrients

Through the Transform program, we consistently see that individuals who hit their micronutrient targets through whole foods achieve better fat loss results, experience less hunger, and report higher energy levels.

Transform helps you dial in both macro and micronutrient targets to support body recomposition, fat loss, and improved metabolic function so you can feel and perform at your best.

TIMESTAMPS

0:01:19 Introduction – Why Micronutrients Matter

0:02:47 How Vitamins & Minerals Power Metabolism

0:06:20 Why You Can’t Survive on Macros Alone

0:09:00 The History of RDAs and How They Were Created

0:13:40 Why Whole Foods Beat Supplements for Nutrients

0:20:00 Calories In vs Calories Out (And Why Nutrients Still Matter)

0:26:15 The Most Common Micronutrient Deficiencies Today

0:36:15 How to Track Your Micronutrients Using Cronometer

0:40:10 Symptoms of Micronutrient Deficiencies

1:28:55 Why Micronutrients Matter During Fat Loss

1:36:15 The Truth About “Detoxing” Your Liver_____________________________________________________________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_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {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}https://nourishfoodclub.com/ _____________________________________________________________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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ 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 April 6th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

In this episode of Rooted in Resilience, Ash is joined again by Kathleen Stewart to break down my recent 5-week fat loss phase, where I lost about 10 pounds while maintaining muscle mass and lifts in the gym.

We walk through exactly what I did, why it worked, and how we approach fat loss differently inside Transform, so you can use these principles on your own or join us inside the program.

We cover why we don’t believe in jumping straight into a calorie deficit, the importance of building maintenance calories first, and why short, strategic fat loss phases tend to work better than staying stuck in long-term restriction.

We also dive into the fear around muscle loss during a cut, why strength training, steps, cardio, and adequate protein matter, and how micronutrients play a major role in energy production, satiety, and overall success during a fat loss phase.

In this episode, we cover:

• why I split my fat loss goals into phases

• how I lost 10 pounds in 5 weeks

• why maintenance calories matter before cutting

• the difference between lean mass loss and muscle loss • how to protect muscle during a calorie deficit

• why tracking steps is so important

• how Transform structures fat loss phases

• why micronutrients matter for metabolism and satiety

• the importance of getting in, getting it done, and getting back to maintenance

If you’ve been stuck in yo-yo dieting, under-eating during the week, and overdoing it on the weekends, this episode will help you understand a more sustainable and effective way to approach fat loss.

TIME STAMPS

01:03 — Intro: How I lost 10 pounds in 5 weeks (fat loss overview)

02:23 — Rapid fat loss vs slow dieting: will you lose muscle?08:03 — Strength training during a fat loss phase

11:33 — Why I split my fat loss goals into two phases

19:03 — Why you should build maintenance calories before dieting

28:33 — Why tracking food intake helps fat loss

31:33 — Volume eating: how to stay full in a calorie deficit

37:03 — How we structure fat loss phases in Transform

51:33 — Why micronutrients matter for metabolism and fat loss

1:08:00 — Fat loss is simple, but consistency is the hard part______________________________________________________________________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_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {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}https://nourishfoodclub.com/ _____________________________________________________________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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ 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 April 6, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform