Rooted in Resilience

Ashley & Sarah Armstrong
Rooted in Resilience

Rooted in Resilience is all about building your strongest, healthiest, most resilient self - without any of the extremes, short cuts, or diet-culture BS! Podcast hosts & sisters, Ashley & Sarah Armstrong of the @strong.sistas, demystify health, sharing practical tips and experiences for overcoming hypothyroidism, hormonal imbalances, autoimmunity & other metabolic disorders, largely inspired by the work of Dr. Ray Peat. Plus, they dive into all things optimizing exercise, so you can train with intention, build muscle & lose fat in a sustainable, smart way. www.armstrongsisters.com

  1. 4 DAYS AGO

    How Ashley Lost 15lbs in 8 Weeks

    In this episode, Ash & Sarah sit down with Kathleen to discuss Ashley's recent fat loss phase. They discuss when fat loss is healthy, how to lose fat successfully & how to keep the fat 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 👩🏼‍🌾 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 ➡️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 ____________________________________________________ Timestamps: 0:00 Intro 1:35 When You Should Lose Fat 5:40 Deserving Your Fat Loss 11:30 Why Ashley Gained Weight 19:45 Fat Loss Strategy 30:10 Fat Loss Tips 36:05 Ending A Fat Loss Phase 38:50 The Beauty Of Maintenance 42:45 Lessons From The Fat Loss Phase & What's Next

    44 min

  2. 11 DEC

    Calories In, Calories Out: Fact or Fiction | Kathleen Stewart & Tyler Woodward

    In this episode Ash & Sarah are joined by Tyler Woodward & Kathleen Stewart to discuss the debate on calories out (CICO) and its relevance to weight management. They explore the nuances of CICO, including the importance of metabolic rate, the role of micronutrients, and the implications of metabolic adaptation. _______________________________________________________________ Get Notified When Transform is released https://www.armstrongsisters.com/opt-in-bacad87f-4e63-4b7f-bf5e-923747f81da5 _______________________________________________________________ Follow Kathleen Substack: https://stewartk.substack.com/?r Instagram: https://www.instagram.com/recoen/ ☕️ Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen _______________________________________________________________ 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 ➡️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 ____________________________________________________ Timestamps: 00:00 Intro 1:40 Understanding Calories In, Calories Out (CICO) 17:08 Debating the Nuances of CICO 29:56 Fat Loss Vs. Water Loss & Metabolic Adaptation 34:17 Issues With Superphysiologic Supplements 42:44 Food First Micronutrients 46:55 CICO & The First Law Of Thermodynamics 56:18 Real-Life Application Of CICO 01:01:34 Understanding Metabolic Adaptation and Weight Loss 01:22:13 Sustainably Building Your Metabolism 01:25:59 Recognizing Body Weight Fluctuations 01:28:00 The Importance Of Lifestyle Change 01:36:10 Understanding Metabolic Adaptation

    1h 42m

  3. 4 DEC

    Why You Don't Want To Be A Fat Burner | Kyle Mamounis

    In this episode, Ash sits down with Kyle Mamounis, PhD, to discuss the implications of low carbohydrate diets. They explore the body's ability to produce carbohydrates through gluconeogenesis, the potential consequences of low carb diets on metabolic health, and the roles of glucose, fats, and proteins in energy production. Kyle Mamounis earned his PhD in nutritional science from Rutgers University in 2017 studying the effects of different types of fatty acids on obesity, glucose metabolism & hypothalamic inflammation _______________________________________________________________ Follow Kyle: Youtube: https://www.youtube.com/@UCHap8dFxGIbE8adFlYNfkbw Instagram: https://www.instagram.com/geniusbits/ Link to Kyle's Paper: https://escholarship.org/uc/item/7236r3t7 _______________________________________________________________ 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! 🥚Low PUFA Angel Acres Eggs: https://angel-acresfarm.com {Low PUFA, corn & soy free, hormonally-balanced, pasture-raised eggs, delivered directly to your door} 🖥️ 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} _______________________________________________________________ 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 ➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2 ____________________________________________________ Time Stamps: 00:00 Intro 01:55 Consequences of Low Carb Dieting 04:46 Understanding Metabolism and Macronutrients 10:04 The Role of Glucose in the Body 14:57 Muscle Energy and Fuel Sources 19:47 Balancing Protein and Carbohydrates 25:02 Survival Mechanisms and Dietary Choices 30:14 Conclusion and Personal Reflections 40:00 Understanding Energy Substrates: Carbohydrates vs. Fats 48:12 The Role of Carbon Dioxide in Metabolism 55:53 Gluconeogenesis: The Cost of Relying on Protein 01:12:05 Stress Pathways and Metabolic Health 01:19:26 Exploring Gluconeogenesis and Ketosis 01:29:22 Metabolic Theories: Fast vs. Slow Metabolism 01:37:22 The Role of Ketones and Stress Pathways 01:51:28 Long-Term Effects of Ketosis on Blood Glucose 01:57:11 The Bigger Picture: Beyond Diets and Macros

    1h 59m

  4. 27 NOV

    The Surprising Link Between Oxalates, Excessive Peeing, and your Energy Levels | Kathleen Stewart

    Ash & Sarah sit back down with Kathleen to discuss the Minnesota Starvation Experiment and the physiological changes observed during periods of low energy availability including kidney function, motor performance & your sensory organs. They also explore the implications of fasting on performance, recovery from the LEA, and the cultural influences on body image and health perceptions. _______________________________________________________________ Make sure to check out all the other episodes in the 'Minnesota Starvation Experiment series' here...https://www.youtube.com/playlist?list=PLalvruAE7sWrmVNBrwNAq2P9QSXkerexc _______________________________________________________________ JOIN WAITLIST TO WORK 1:1 WITH KATHLEENhttps://forms.gle/6TcHdrskCgsj1iDL6 _______________________________________________________________ Follow KathleenSubstack: https://stewartk.substack.com/?rInstagram: https://www.instagram.com/recoen/☕️ Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen _______________________________________________________________ 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 ➡️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 ____________________________________________________ Timestamps: 00:00 Introduction to the Minnesota Starvation Experiment 06:04 Understanding Renal Function and Its Importance 10:04 Electrolytes & Kidney Health 19:15 Water Consumption 24:30 Oxalates 32:00 Water Retention and Edema 38:01 Structured Water 48:03 Refeeding and Kidney Recovery 54:10 Your Sensory Organs in the LEA 59:45 Sensitivity to Sound and Social Isolation 01:05:45 Neuromuscular Functions and Motor Performance 01:19:30 Dealing with Health Issues 01:27:30 Neuropathy and Paresthesia 01:34:56 Motor Performance and Coordination Challenges 01:41:59 The Holistic View on LEA and Recovery

    1h 49m

  5. 20 NOV

    Why You Need Carbs & Cardio Isn't Killing Your Gains | Dr. Alyssa Olenick

    Dr. Alyssa Olenick, an Phd in exercise physiology, discusses why you shouldn't fear carbs, the importance of properly fueling yourself, and the significant role carbs play in both health & athletic performance. Follow Alyssa _______________________________________________________________ ⭐ Youtube: https://www.youtube.com/@UCW4CCAMyceAtaGVKhpUqcfQ ⭐ Instagram: https://www.instagram.com/doclyssfitness?igsh=Y24wM2lhZTV2N2Q= ⭐ Website: https://doclyssfitness.com/ ⭐ The Lyss Method: https://thelyssmethod.com/ _______________________________________________________________ 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 ➡️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 _______________________________________________________________ Timestamps 00:00 Introduction and Background of Dr. Alyssa Olenick 05:07 How Under-fueling Yourself Limits Your Performance 12:20 Alyssa's Training & How To Avoid Over-eating 22:20 Eat To Train, Don't Train To eat 30:05 Understanding Glycogen and Recovery Needs37:08 The Consequences Of Under-eating Carbs 44:30 Health Issues From Under-Eating 48:27 Over-eating & Under-eating 56:40 Debunking Myths: Cardio and Muscle Gains

    1h 5m

  6. 13 NOV

    Are PUFAs Bad For Metabolism? How PUFAs Impact Metabolism with Kyle Mamounis

    In this episode, Ashley and Kyle Mamounis delve into polyunsaturated fatty acids (PUFAs), exploring their impact on metabolism, health, and dietary recommendations. They discuss the differences between omega-3 and omega-6 fatty acids, the historical context of dietary fat research, and the controversies surrounding the health benefits of fish oil and other PUFA sources. ___________________________________________________ Follow Kyle: Youtube: https://www.youtube.com/@UCHap8dFxGIbE8adFlYNfkbw Instagram: https://www.instagram.com/geniusbits/ ___________________________________________________ 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 ➡️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 ___________________________________________________ Time Stamps: 00:00 Introduction to PUFAs and Their Importance 02:55 Understanding Fatty Acids: Types and Sources 05:55 The Research Landscape: PUFAs vs. Saturated Fats 08:50 The Controversy of Omega-3s and Their Benefits 11:52 The Role of PUFAs in Modern Diets 15:13 The Impact of PUFAs on Metabolism and Health 18:07 Debunking Myths: Cholesterol and Heart Disease 20:52 The Evolution of Dietary Recommendations 23:48 Navigating the Fatty Acid Debate 46:18 The Omega-3 & Omega-6 Balance 49:00 Understanding PUFA and Vitamin E 54:14 The Impact of PUFA on Health 01:01:47 Oxidation and Its Implications for Fatty Acids 01:10:42 Dietary Recommendations for Fat Consumption 01:19:56 The Role of PUFAs in Insulin Sensitivity 01:27:09 Choosing the Right Meats for Health

    1h 31m

  7. 6 NOV

    The Basics Of Pro-Metabolic Eating | Dr. Ray Peat

    In this episode, Sarah and Ashley revisit their insightful interview with Dr. Ray Peat, discussing foundational nutrition principles that emphasize the importance of understanding physiology, nutrient balancing, and the body's detoxification processes. Dr. Peat shares his views on the calcium to phosphorus ratio, the significance of amino acid balance, and the role of carbohydrates in nutrition. The conversation also touches on detoxification strategies and the importance of maintaining a healthy metabolism for effective weight loss. _______________________________________________ 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 ➡️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 ___________________________________________________ Chapters 00:00 Introduction 04:00 Excess Iron & Donating Blood 10:30 Parathyroid Hormone & Calcium 16:50 Calcium: Phosphorus Ratio 22:40 Balancing Inflammatory: Non-Inflammatory Amino Acids 29:00 Balancing Carbs, Protein & Fat 38:00 Proper Preparation Of Carbs 44:00 How To Aid Your Body In Detoxification 52:30 Healthy Weight Loss 1:01:20 What Dr. Peat Eats in a Day

    1h 4m

  8. 30 OCT

    Health Habits We Are Good And Bad At

    In this episode, Ashley and Sarah explore the behind-the-scenes of the Strong Sistas and discuss their strengths and weaknesses regarding health habits. ______________________________________________________________________ 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 ➡️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 ____________________________________________________ Time Stamps: 0:00 Introduction 3:00 Being Active 5:50 Food Variety 8:00 Sleep & Nightly Routines 18:00 Putting The Phone Down 24:00 Managing Messages 29:00 Hitting Macros 33:00 Posture 36:00 Meal Timing 39:00 Mobility 42:00 Eating Breakfast 44:00 Getting Sunlight 49:00 Wrapping Up

    53 min
See All (46)

About

Rooted in Resilience is all about building your strongest, healthiest, most resilient self - without any of the extremes, short cuts, or diet-culture BS! Podcast hosts & sisters, Ashley & Sarah Armstrong of the @strong.sistas, demystify health, sharing practical tips and experiences for overcoming hypothyroidism, hormonal imbalances, autoimmunity & other metabolic disorders, largely inspired by the work of Dr. Ray Peat. Plus, they dive into all things optimizing exercise, so you can train with intention, build muscle & lose fat in a sustainable, smart way. www.armstrongsisters.com

Information

  • Creator
    Ashley & Sarah Armstrong
  • Years Active
    2023 - 2024
  • Episodes
    46
  • Rating
    Clean
  • Copyright
    © Ashley & Sarah Armstrong
  • Show Website
    Rooted in Resilience

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