This week's episode is all about setting up your diet for the holidays! We know how easy it can be to get derailed during these festive months, only to find yourself making New Year’s resolutions out of frustration. But it doesn’t have to be that way! In this short and sweet episode, we’re sharing practical tips you can start using today to stay on track, enjoy the season, and set yourself up for success. Tune in now and start the New Year feeling strong!

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In this episode of our diet series, we focus on how to tailor your calories and macros for managing autoimmunity. Whether you're looking to reduce inflammation, support your immune system, or manage symptoms, we’ll guide you through the dietary adjustments that matter most. We also discuss how your exercise routine should complement your nutrition for better results, helping you strike the right balance between recovery and movement. Tune in to learn how to optimize your health and fitness while navigating the challenges of autoimmunity!

LISTEN TO OUR AUTO IMMUNITY EPISODES- 

Episode 1

Episode 2

Episode 3

Episode 4

Episode 5

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In this episode, we tackle the unique challenges and opportunities women face during peri and post menopause. From goal setting to creating realistic expectations, we cover everything you need to know about adjusting your fitness and nutrition strategies during this time of life. We’ll explore what changes to expect, how to tailor your diet for optimal health, and the key areas you should focus on to feel strong and confident as your body transitions. This episode is all about empowering women with the knowledge they need to thrive!

Hormone Episode

Protein Episode

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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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