Rooted in Resilience

Ashley & Sarah Armstrong
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  • HEALTH & FITNESS
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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. 13 HR AGO

    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

  2. 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

  3. 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

  4. 23 OCT

    Living a Fit and Healthy Life Without Extremes

    In this episode Ashley and Sarah share personal updates, including Sarah's recent wedding and honeymoon in Italy. They delve into the culinary delights of Italy, discussing traditional food practices and compare the dietary habits and health outcomes of Italians versus Americans. They also reflect on their own health journeys and the importance of enjoying food without fear. ____________________________________________________ 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 and Life Updates 02:46 Wedding Reflections and Honeymoon Adventures 08:46 Cultural Insights on Food and Health 12:00 The Impact of Traditional Food 18:01 Navigating Health Goals and Fat Loss Phases 24:42 Navigating Life Changes and Weight Loss 27:01 The Importance of Reverse Dieting 32:32 Finding Balance in Fitness and Life 35:47 Sustainable Approaches to Weight Management 40:19 Our Passion For Food 46:16 Gratitude

    48 min

  5. 16 OCT

    How Tyler Lost 25lbs, A Fat Loss Journey | Tyler Woodward

    Join Train 2 Change: https://coach.everfit.io/package/CT312562 In this episode of the Rooted in Resilience podcast Ashley sits down Tyler Woodward to discuss how he lost 25lbs in his fat loss journey. They emphasize the importance of a sustainable approach to weight loss, explore the concept of calories in versus calories out and the pro-metabolic approach to nutrition. Ashley & Tyler both share personal experiences with dieting and tracking calories, the importance of post-diet strategies to avoid regaining weight and the role of strength training during fat loss. Follow Tyler ____________________________________________________ Free 1x1 Consultation With Tyler: https://coach.everfit.io/package/CT312562 Instagram: https://www.instagram.com/tylerwoodward_fit/ Twitter/X: https://x.com/Tyler_woodward_ Youtube:  @recommendeddailyvalue  Tyler's Weekly Newsletter: https://tylerwoodwardfit.com/newsletter ____________________________________________________ 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 Tyler's Background 02:58 How Tyler Approached His Fat Loss Phase 06:03 The Pro-Metabolic Approach to Nutrition 08:48 Tracking Progress and Adjusting Diets 12:08 Tyler's Fat Loss Phase: Strategies and Experiences 17:55 Maintaining Activity Levels During a Cut 20:55 Final Thoughts on Sustainable Fat Loss 25:17 Fat Loss Phases: Duration and Strategies 27:28 Understanding Maintenance Calories 29:41 The Importance of Tracking Calories 31:34 Post-Diet Strategies for Success 37:37 Building Muscle during Fat Loss 42:30 Setting Future Goals for Performance 48:00 Cardio For Fat Loss 53:20 Finding The Right Dose

    1h 1m

  6. 2 OCT

    Sugar Doesn’t Cause Cancer | Georgi Dinkov

    In this conversation, Ashley Sarah and Georgi discuss the context of cancer research including Georgi's most recent studies and looking at cancer metabolism through a bioenergetic lens. They explore the role of energy production in cancer, the significance of NAD+, and the potential benefits of B vitamins and aspirin in treatment. They also dive into lifestyle factors beyond supplementation. ____________________________________________________ Follow Georgi Website: https://haidut.me/Twitter: https://x.com/haidut?lang=enIdealLabs: https://idealabs.ecwid.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 ____________________________________________________Chapters: 00:00 Understanding Cancer Metabolism 06:06 The Bioenergetic View of Cancer 14:56 The Importance of NAD+ in Cancer Cells 18:05 Nutrients for Cancer Treatment 21:04 The Role of Aspirin in Cancer Therapy 24:03 The Effectiveness of B Vitamins in Cancer Treatment 30:05 The Role of Diet in Cancer Prevention 36:10 The Future of Cancer Research and Treatment 39:00 Metabolic Pathways and Glucose Utilization 56:45 Aspirin as an Oxidizing Agents 01:00:55 Acidifying Cells and Apoptosis in Cancer Therapy 01:06:43 Exploring 2,6-Dihydroxybenzoic Acid for Cancer Treatment 01:12:51 The Impact of Stress and Environment on Health 01:17:41 How Social Media Affects The Health of Modern Society 01:24:18 The Importance of Small-Scale Farming and Nutrition

    1h 38m

  7. 25 SEPT

    How Under-Eating Impacts The Heart | Kathleen Stewart

    In this episode, Ashley, Sarah & Kathleen delve into the Minnesota Starvation Experiment, focusing on the impact of under-eating on the heart's ability to function. They discuss how energy availability affects cardiovascular health, the risks associated with re-feeding, and the physiological changes observed in the heart, including EKG alterations. The conversation emphasizes the importance of understanding these changes to navigate recovery safely and effectively. ____________________________________________________ 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 KATHLEEN https://forms.gle/6TcHdrskCgsj1iDL6 ____________________________________________________ Follow Kathleen Substack: https://stewartk.substack.com/?r Instagram: https://www.instagram.com/recoen/ ☕️ Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen Patreon: ____________________________________________________ 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 ____________________________________________________ References: Biology Of Human Starvation -https://archive.org/details/cftri.1102biologyofhumanst0000ance_a5l1/page/79/mode/1up ____________________________________________________ Timestamps: 00:00 Understanding the Minnesota Starvation Experiment 08:25 The Heart's Response to Malnutrition 14:44 Refeeding: Risks and Recommendations 37:14 Fainting and Cardiovascular Responses 44:53 EKG Changes in Low Energy Availability52:00 Structural Changes To The Heart 56:30 Adding in Exercise

    1h 9m

  8. 18 SEPT

    When The Health Space Gets Toxic | Kaleigh Mason

    In this episode, Ash & Sarah sit down with Kaleigh to discuss the fear-based marketing tactics used in the health industry.  Kaleigh shares her journey of discovering the truth about natural products and nutraceuticals. She emphasizes the importance of being cautious and aware of the potential side effects of natural products and highlights the lack of regulation in the nutraceutical industry. They also dive into the best source of water, avoiding the latest trends, and getting back to basics when it comes to their health. _______________________________________________ Follow Kaleigh Patreon: https://www.patreon.com/nutritionelements/posts Instagram: https://www.instagram.com/nutrition.elements/ ____________________________________________________ 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 Fear-Based Marketing in the Health Industry 01:00 Kayleigh’s Journey in the Health Industry 03:24 Being Cautious of Natural Products 08:37 The Truth About Tap Water  17:20 Tap Vs. Reverse Osmosis Water 23:27 Understanding Water: Reverse Osmosis vs. Spring Water 28:29 The Dangers of Certain Products in the Wellness Industry 34:52 The Danger of the Herxheimer Reaction 40:05 The Power of Whole Foods 53:26 The Importance of Time-Tested Health Practices 57:46 The Benefits of Oatmeal 01:03:33 Getting Back to Basics with Soups and Stews 01:09:10 Trusting Your Intuition for Better Health

    1h 16m
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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
    41
  • Rating
    Clean
  • Copyright
    © Ashley & Sarah Armstrong
  • Show Website
    Rooted in Resilience

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