Ladies, Cut the Crap! : Women’s health made simple: hormones, fatigue, weight, and wellness

Ashely Bagni
  • 5.0 (16)
  • Nutrition
  • Updated Biweekly

Ladies, Cut the Crap! is your direct approach to help women in their 40’s, unpack and demystify their health so that they can finally look and feel the way they want without feeling like it's so hard. Learn how the body works, so you can to take yourself to the next level, whether your trying to lose weight, get your energy back, or improve your health.You will get practical tip and ideas that you can actually implement in your busy life. Join me!

  1. Sep 8

    Over 40? It’s Time to Rethink Your Workout — with Kim Samari (Mase Fitness)

    If you're still exercising primarily to burn calories, it may be time to rethink what you're actually training for. Strength training isn't just about changing how your body looks—it's about building a body that can support you for decades to come. I'm joined by Kim Samari from MASE Fitness, who has spent more than 25 years in health and wellness. We talk about why muscle becomes increasingly important as women move through their 40s, 50s, and beyond—and why effective strength training doesn't require hours in the gym. You'll learn: Why building muscle matters for metabolism, blood sugar, function, and long-term healthWhat progressive overload actually means—and how to know if you're lifting enoughWhy common beliefs about getting “bulky,” needing more cardio, and being sore after every workout can keep women stuckHow to make strength training work in real life, even if you only have 5–10 minutesWhy recovery, proper form, and measuring progress beyond the scale are just as important as the workout itselfThe goal isn't to punish your body with more exercise. It's to build strength that helps you move better, stay independent, support your health, and keep doing the things you want to do as you age. I know it's not that easy, but it really is that simple. Learn more about Mase Fitness: www.masefitness.com Support the show Get Weekly Health Tips:  thrivehealthcoachllc.com Join the Thrive Collective Facebook group and submit any questions Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

  2. Aug 25

    67 - Why Am I So Hungry? How Perimenopause Changes Your Appetite

    Why am I suddenly so hungry—and why don't I feel satisfied even after I eat? If you've hit perimenopause and feel like your appetite, cravings, or thoughts about food have changed, it may not be a sudden lack of discipline. Hunger isn't just about willpower. It's an ongoing conversation between your gut, brain, hormones, and stored energy—and estrogen is part of that conversation. As estrogen becomes more unpredictable during perimenopause, the way your brain responds to hunger and fullness signals may change too. I experienced this myself, and understanding the biology completely changed how I approached it. You'll learn: Why your brain—not just your stomach—plays a major role in hunger and fullnessHow hormones like ghrelin, GLP-1, PYY, CCK, and leptin communicate with your brainHow changing estrogen levels may influence hunger and satiety during perimenopauseWhy feeling hungrier doesn't automatically mean you've lost your willpowerHow satisfying, high-volume meals with adequate protein and fiber can helpWhy sleep, strength training, and consistency belong in the appetite conversationWhat to ask yourself when you feel like you're constantly hungry or thinking about foodYour appetite isn't controlled by one hormone, and perimenopause doesn't mean you're powerless over it. Understanding what's changing gives you better information so you can stop fighting your body and start working with it. Got a health question you want me to answer? Ask Ashley! This week, I’m tackling protein powders—what to look for, whey vs. plant-based, and what I personally use. Join the Ladies Cut the Crap Facebook community, submit your question, and you might hear it answered on an upcoming show. Support the show Get Weekly Health Tips:  thrivehealthcoachllc.com Join the Thrive Collective Facebook group and submit any questions Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

  3. Aug 11

    66 - This Is Your Brain on Perimenopause

    If you've suddenly become more forgetful, easily overwhelmed, anxious, irritable, or feel like your brain simply isn't working the way it used to, there's a physiological reason. Perimenopause isn't just about periods, hot flashes, or fertility. It's a major neurological and metabolic transition. Estradiol and progesterone influence your brain, nervous system, neurotransmitters, sleep, mood, memory, focus, and even how you respond to stress. When those hormones become unpredictable, your brain has to adapt too. You'll learn: Why perimenopause can feel like "PMS on steroids"How fluctuating estradiol affects memory, focus, mood, and motivationWhy word-finding, brain fog, anxiety, and overwhelm can suddenly show upHow progesterone and GABA influence that feeling of calmWhy these symptoms have real physiological explanationsSix foundational areas that can support your brain and body through this transition: nutrition, exercise, sleep, stress regulation, connection, and reducing toxin exposureUnderstanding what's happening won't make every symptom disappear, but it can replace some of the confusion with context—and help you better support your body through this season. I'm also sharing details about our FREE community screening of The M Factor II: Before the Pause on August 29 in the Jacksonville area. Join us as we continue breaking the silence and creating better conversations around perimenopause. Register through the link in the show notes. I know it's not that easy, but it really is that simple. RSVP Now to secure your seat at the screening of M Factor II: Before The Pause Check out the Facebook Event: M Factor II: Before The Pause Support the show Get Weekly Health Tips:  thrivehealthcoachllc.com Join the Thrive Collective Facebook group and submit any questions Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

  4. Jul 28

    65 - Why Every Woman Should Watch The M Factor II: A Conversation About Perimenopause

    Perimenopause isn't a disease. It isn't something to fear. And you're certainly not alone. Too many women spend years wondering why they suddenly feel different—struggling with anxiety, sleep changes, weight gain, low energy, or simply feeling "off"—without realizing their bodies are doing exactly what they're designed to do. The problem isn't that women are broken. The problem is that no one taught us what to expect. Today, I'm joined by my podcast manager, Tiffany Mason, for an honest conversation about what we've learned, what surprised us most, and why it's time to stop treating perimenopause like a taboo subject. We also share why we're bringing the documentaryThe M Factor: Before the Pause to our local community and why these conversations matter. RSVP Now to secure your seat at the screening of M Factor II: Before The Pause Check out the Facevbook Event: M Factor II: Before The Pause Support the show Get Weekly Health Tips:  thrivehealthcoachllc.com Join the Thrive Collective Facebook group and submit any questions Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

  5. Jul 14

    64 - Signal vs. Noise: The Secret to Lasting Health

    There's no shortage of health advice these days—but more information doesn't always lead to better results. Every day we're told to try a new diet, buy another supplement, follow the latest trend, or completely change the way we eat. The problem isn't that all of the advice is wrong. It's that most of it is just noise. In this episode, I break down one of the most important lessons I've learned on my own health journey: how to separate the signal from the noise. We also explore what decades of research on successful weight maintenance reveal about the habits that actually move the needle—and why consistency will always beat perfection. In this episode:  What "signal vs. noise" means for your health  Why more information isn't always the answer  The common habits of people who lose weight and keep it off  Why quick recovery is more important than perfect consistency  How to stop letting one off-plan meal turn into weeks off track  The role of nutrition, movement, sleep, and self-monitoring  Why focusing on the fundamentals leads to lasting success Key Takeaways:  Prioritize nutritious foods most of the time.  Move your body consistently.  Pay attention to your habits without becoming obsessive.  Protect your sleep and recovery.  When life happens, get back to your routine as quickly as possible. You don't need another diet, another supplement, or another health hack. You need a better filter. When you learn to tune out the noise and focus on the habits that truly matter, sustainable health becomes much simpler. References  National Weight Control Registry. Long-term studies of successful weight-loss maintainers.Rena R. Wing & James O. Hill. Research on long-term weight-loss maintenance behaviors.Arlet V. Nedeltcheva et al. (2010). Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Annals of Internal Medicine.American College of Sports Medicine. Physical activity recommendations for adults.Centers for Disease Control and Prevention. Adult sleep and healthy lifestyle recommendations.RSVP Now to secure your seat at the screening of M Factor II: Before The Pause Check out the Facevbook Event: M Factor II: Before The Pause Support the show Get Weekly Health Tips:  thrivehealthcoachllc.com Join the Thrive Collective Facebook group and submit any questions Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

  6. Jun 30

    63 - Could Sleep Be Sabotaging Your Health?

    Think eating better is the key to better health? It might actually start with getting better sleep. Sleep isn't just about feeling rested; It influences your hunger hormones, food choices, metabolism, stress, blood sugar, and even your ability to maintain a healthy weight. If you've been struggling with cravings, low energy, or feeling like your nutrition plan just isn't working, poor sleep may be the missing piece. In this episode, I break down the science behind the powerful relationship between sleep and nutrition, explain why your body craves more sugar when you're sleep deprived, and share simple, evidence-based strategies to improve your sleep, without supplements or complicated routines. In this episode:  How sleep affects hunger hormones like GLP-1, leptin, and ghrelin  Why poor sleep increases cravings for sugar and ultra-processed foods  The surprising link between sleep and weight management  Why better sleep naturally improves food choices  The impact of sleep during perimenopause and menopause  Five simple strategies to improve your sleep quality  Why health habits don't exist in isolationThe 5 Sleep Strategies: Keep a consistent wake timeGet morning sunlightLimit caffeine later in the dayCreate a relaxing bedtime routineKeep your bedroom cool and dark Because when you sleep better, making healthy choices becomes easier.  RSVP Now to secure your seat at the screening of M Factor II: Before The Pause Check out the Facevbook Event: M Factor II: Before The Pause Support the show Get Weekly Health Tips:  thrivehealthcoachllc.com Join the Thrive Collective Facebook group and submit any questions Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

  7. Jun 16

    62 - The Secret to Staying on Track This Summer

    Summer is supposed to be fun—not a season where you lose all the progress you've worked so hard to build. Yet every year, many women find themselves caught in the same cycle: vacations, cookouts, busy schedules, and one small deviation that turns into weeks of feeling "off track." The problem isn't summer. It's the all-or-nothing mindset that tells you if you can't do everything perfectly, you might as well do nothing at all. In this episode, I share one of my favorite coaching strategies: Summer Minimums. These simple, non-negotiable habits help you maintain momentum during busy seasons so you can stop starting over every fall. Because health isn't built through perfection—it's built through consistency. In this episode: -Why summer often derails health goals  - The hidden danger of the all-or-nothing mindset  - Why preventing weight gain is easier than losing it later  - How to create "minimums" that work in real life  - What to focus on during vacations and busy seasons  - Why maintenance is sometimes the goal  My 3 Summer Minimums: -Move your body every day -Hit your protein minimum - Build one balanced plate daily You'll also learn: - Why you should never "miss twice"  - How to maintain progress without tracking everything - The difference between a growth season and a maintenance season - Why consistency always beats intensity  The goal isn't perfection. The goal is to keep the ball moving forward—even when life gets busy. Because one meal doesn't ruin your progress. One missed workout doesn't erase your results. And one imperfect season doesn't mean you have to start over. Support the show Get Weekly Health Tips:  thrivehealthcoachllc.com Join the Thrive Collective Facebook group and submit any questions Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

  8. Jun 2

    61 - You Work Out Every Day… So Why Are You Still Sedentary?

    You can hit the gym every morning, crush your workout, and still be considered sedentary. Surprised? So was I. Like many women, I thought checking the exercise box meant I was active. But when I took a closer look at the rest of my day—working at a computer, driving, sitting in meetings, and running kids around—I realized something important: an hour of exercise doesn’t erase 10+ hours of sitting. In this episode, we unpack the surprising science behind sedentary behavior, why it matters for your health, and what research says about the difference between intentional exercise and everyday movement. You'll learn why movement throughout the day may be one of the most overlooked pieces of the health puzzle—and how small changes can have a big impact on your long-term health. In this episode:  The difference between exercise and sedentary behavior  Why you can be active and sedentary at the same time  The role of NEAT (non-exercise activity thermogenesis)  How prolonged sitting affects metabolism and health  Why step count matters—but isn't the whole story  The importance of interrupting sitting throughout the day  Simple ways to increase movement without adding another workout 5 Practical Takeaways:  Set a movement timer every 30 minutes  Stack movement into things you're already doing  Create movement anchors throughout your day  Set a minimum daily step floor  Design your environment to make movement easier The goal isn't to exercise more. The goal is to sit less and move more often. Because health isn't built during one workout—it's built through the choices you make all day long. Support the show Get Weekly Health Tips:  thrivehealthcoachllc.com Join the Thrive Collective Facebook group and submit any questions Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

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5
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Ladies, Cut the Crap! is your direct approach to help women in their 40’s, unpack and demystify their health so that they can finally look and feel the way they want without feeling like it's so hard. Learn how the body works, so you can to take yourself to the next level, whether your trying to lose weight, get your energy back, or improve your health.You will get practical tip and ideas that you can actually implement in your busy life. Join me!

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