In this first episode of our calorie and macro series, we dive into the essentials of setting up your nutrition for specific health and fitness goals. Whether you're looking to lose weight or gain lean muscle mass, we’ll guide you through the foundational steps of calculating calories and macros to fit your unique needs. 

This episode is tailored for individuals who are relatively healthy, with no known concerns, and ready to fine-tune their nutrition to reach their fitness goals. 

Join us as we break down practical tips and strategies to help you optimize your results!

Protein Episode, Part 1

Protein Episode, Part 2

Meal Prepping + FREE Meal Plan

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In this episode, we take a deeper dive into the many uses of low-dose naltrexone (LDN), exploring the exciting potential in treating conditions such as autoimmunity, neurological disorders, chronic pain, and even compulsive behaviors like addiction and binge-eating disorder. We also discuss who should avoid taking LDN and why.

Additionally, we provide tips on how to approach your primary care physician (PCP) about LDN in a respectful and informed way. If you're curious about LDN’s broad therapeutic potential, this episode will give you the insights you need!

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In this episode, we dive into the power of meal prepping and why it’s a game-changer for reaching your health and fitness goals. 

We walk you through Ashley’s Pick & Choose Meal Prep Guide, a simple, step-by-step plan that takes the guesswork out of building balanced meals. From picking the right proteins, carbs, and fats to mapping out a sample day of eating, this guide helps you streamline your nutrition with ease. We also tackle some of the most common food pitfalls that can derail your progress. 

Whether you're a meal prep newbie or looking to refine your routine, this episode has you covered!

Grab your FREE Pick & Choose Meal Prep Guide HERE!

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In this episode we’re diving into the kitchen to explore the essentials of cooking that will take your meals from bland to bold without adding unnecessary calories. Whether you’re a seasoned cook or a kitchen newbie, you’ll learn the must-have spices that work for almost any dish, from meats to veggies to starches. We’ll also discuss how to enhance flavor with salsas, chilis, and spice combinations that pack a punch of flavor.

Tune in to get practical cooking tips, flavorful inspiration, and the tools you need to stay on track with your fitness goals. Don’t miss this episode—it’s time to spice up your journey to a healthier you!

WELL FED WEEKNIGHTS

WELL FED

WELL FED 2

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As the vibrant colors of summer give way to the crisp air of autumn, it’s time to shift gears in the garden. In this episode, we dive into everything you need to know for a successful fall gardening season. We'll share tips on how to prepare your garden for an easier fall cleanup, discuss the best crops to plant this season, and explore effective methods to save your harvest through the colder months. Whether you're a seasoned gardener or just getting started, this episode will help you make the most of your garden as the seasons change.

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In the second installment of our sunscreen series, we challenge the common perceptions about sun exposure and its dangers. We delve into a fascinating Swedish study that revealed a surprising link between sun exposure and longevity—finding that participants who avoided the sun were 60% more likely to die from all causes than those who embraced it.

We also break down the different types of skin cancers, discussing which ones require urgent treatment and which might not be as alarming as you think. Additionally, we examine the concerning data from the same study that showed higher melanoma rates among those who used sunscreen the most, even among those who didn’t experience sunburns.

Join us as we uncover the real story behind sun exposure and what it means for your health.

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In this episode, we uncover the hidden dangers in nearly every popular sunscreen on the market today. From endocrine disruption to cancer to the inherent dangers of those popular aerosol formulations; we dive into the data on these chemical-laden concoctions. We also explore safer alternatives that work well no matter your skin type or level of sun exposure.  Join us for this myth-busting conversation and learn safer, more effective strategies for managing sun exposure for you and your family. 

Tune in and begin making safer choices for your skin and health.

Swedish Study:

https://ec.europa.eu/health/scientific_committees/scheer/docs/sunbeds_co158_en.pdf

Astaxanthin

https://amzn.to/3WAXId2

Mineral Sunscreens:

https://www.melaleuca.com/productstore/medicines-and-treatments/sun-shades-mineral-plus-spf-30-sunscreen

https://amzn.to/3AmoOx8

https://amzn.to/3SP0nii

Homemade Tallow Sunscreen:

https://ouramyablefarmhouse.com/natural-sunscreen-a-simple-homemade-recipe/

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In this episode, join us as Andrea, our passionate co-host, dives deep into the world of liver and why she's obsessed with adding this nutrient powerhouse into everyone's diet. Discover the incredible benefits of liver, from its rich vitamin and mineral content to its potential to boost overall health and wellness. Andrea shares her expertise on the best ways to incorporate liver into your meals without the usual repulse, offering practical tips and delicious recipes. Whether you're a liver lover or a hesitant newcomer, this episode is packed with valuable insights and easy-to-follow advice to help you make the most of this superfood. Don't miss out on the liver lowdown!

**We need your help!

How has this podcast impacted you over the last year? What, if anything, have you implemented or changed?

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Show Links:

Organ Meats Delivered

Cod Liver Oil- Nordic Naturals, Orange

Cod Liver Oil- Vital Nutrients

Cod Liver Oil- Pharmax

Cod Liver Oil, Fermented-Green Pastures

Cod Liver Oil- Rosita

Resource for finding local organic farmers

In the second episode of our PCOS series, we focus on actionable strategies to manage and combat PCOS. We'll explore dietary interventions, the role of supplements, and the medications available to help manage the symptoms and underlying causes of PCOS. This episode is packed with practical advice and expert recommendations to empower you or your loved ones in the journey towards better health. Don't miss this essential guide to taking control of PCOS with effective lifestyle and medical approaches.

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