Fuller Living With Dr. Ashitey

dr.ash2010
  • 5.0 (9)
  • Health & Fitness
  • Updated Weekly

Step into a world of health and well-being with 'Fuller Living,' hosted by Dr. Sarah Ashitey. This podcast offers listeners a unique blend of practical health tips, empowering insights, and relatable stories that inspire and guide toward a life of vibrant health. Dr. Ashitey, a board-certified family medicine physician and life coach, provides a treasure trove of knowledge, from nutritional fundamentals to strategies for mental wellness and stress reduction. Each episode is designed to be accessible and actionable, making it easier for anyone, anywhere, to make positive changes in their lives.

  1. 4d ago

    Perimenopause: The Basics

    In this episode of Fuller Living, Dr. Ashitey sets the foundation for understanding perimenopause, the transition that can quietly reshape a decade of a woman's life. You'll learn: What perimenopause isSymptoms women frequently experienceOther conditions that mimic perimenopauseWhy labs are not the primary way of diagnosing itOne simple SMART goal to help you walk into your next appointment with clarityIf something feels off, you are not imagining it, and you are not alone. Tune in and learn where to start in your personal journey or the one a loved one may be walking.

  2. Aug 10

    Gut Health and Your Mood: How Your Microbiome Shapes Digestion, Brain, and Wellbeing

    There are trillions of living organisms inside you right now, and they have more to do with how you feel than most people realize. In this episode of Fuller Living, Dr. Ashitey reframes something you've been carrying your whole life: your gut isn't just plumbing, it's a living ecosystem called the microbiome. And that ecosystem is in constant, two-way conversation with your brain. To make it real, she follows one relatable character, Maya, a busy professional whose grab-and-go meals and rising stress have left her bloated, sluggish, and low, without realizing the two might be connected. Through Maya's story, Dr. Ashitey shows what these trillions of organisms actually do for you, why diversity is the whole game, and how the gut and brain talk through a direct line that runs both ways. Then she turns to the part you can act on today: how the food on your fork tends this inner garden, one meal at a time. You'll learn: Why your gut is best understood as an ecosystem, not a tubeWhat the trillions of organisms in your microbiome actually do for your bodyWhy diversity is the key to a resilient, healthy gutHow the gut-brain connection works, and why stress and digestion travel togetherWhy fiber and a variety of plants are the most powerful tools you haveOne simple SMART goal to start feeding your gut this weekThis isn't a conversation about pills or quick fixes. It's about understanding the living world inside you, and realizing you get to tend it three times a day.

  3. Aug 3

    Maximize Your Doctor Visit: How to Get the Most From Your 15 Minutes

    The average doctor visit lasts about fifteen minutes. Here is how to make every one of them work for you. In this episode of Fuller Living, Dr. Ashitey takes you behind the exam room door and shows you what is actually happening on the other side of the desk. Patients everywhere say the same thing: I wish I had more time with my doctor. And they are right. Research shows a visit needs to be at least twenty minutes to truly involve you in decisions about your own care, yet most visits fall well short of that, and a portion of that time is gone before your doctor even walks in. But here is the good news. You cannot fix the system from the exam table, but you can absolutely change what happens in your fifteen minutes. Dr. Ashitey shares real stories from practice, including the patient who saved the most important thing for the very end, and the one who taught her that a guarded patient is often a hurt one. Along the way, she reveals the simple moves that help your doctor give you the care you actually came for. You'll learn: Why your visit is shorter than the number on your appointment reminderThe "doorknob moment" and why saying the big thing first changes everythingHow bringing a long list can quietly work against you, and what to do insteadThe information your doctor most needs from you, and why your history is a head start rather than a report cardWhy you are the only expert on your body in the roomOne simple SMART goal to walk into your next appointment preparedThis is not a conversation about a broken system. It is about standing on the same side of it as your doctor, and walking in ready to make your time count.

  4. Jul 26

    ER, Urgent Care, or Your Doctor: Where to go when you are sick.

    It's nine o'clock at night, something's wrong, and you're standing in your kitchen wondering: is this an emergency, or am I about to overreact? If you've ever frozen on that decision, this episode is for you. Dr. Ashitey walks you through one of the most common and most stressful questions in health. Where do you actually go when something's wrong? No medical chart to memorize. Just a simple, clear way to think it through so you can act with confidence instead of panic. In this episode, you'll learn: Why this decision feels so hard, and why that's not your faultThe three doors of care (ER, urgent care, and your own doctor) and how to tell them apartThe red flag symptoms where you don't wait and don't weigh the cost, you call 911A simple one question rule of thumb for the moment you can't think straightWhat to do in the gray zone, when you honestly can't tellWhy your own doctor matters even after an urgent care visit, and what to bring with youOne five minute SMART goal that takes the panic out of a future emergencyKnowing where to go isn't about how scared you feel. It's about matching the problem to the right place, and that's a skill you can build. If this episode helped you see that decision differently, share it with someone you love. Chances are, they've stood in that kitchen too.

  5. Jul 20

    Muscle Matters: How Building Muscle Supports Your Brain, Blood Sugar, and Longevity

    Most of us were taught that muscle is about how we look. It isn't. In this episode of Fuller Living, Dr. Ashitey reframes something you've been carrying your whole life: your muscle is an organ. In fact, it's the largest endocrine organ in your body, and every time it contracts, it releases hundreds of chemical messages, called myokines, that talk to your brain, your immune system, your blood sugar, your bones, and more. But here's the catch that changes everything. Unlike every other organ you have, this one only speaks when you use it. Dr. Ashitey shares the story of a patient with an A1c of 13 who transformed his health by building muscle, and unpacks the growing body of research on why strength may matter far more than we ever realized. You'll learn: Why muscle is considered an endocrine organ, not just tissue that moves youHow working muscle sends signals that support memory, mood, and brain healthWhat the research shows about muscle, immune function, and even cancer cell growthWhy muscle is one of your body's most powerful tools for blood sugar controlHow low muscle mass affects longevity, independent of your weight or BMIOne simple SMART goal to switch this organ back on this week This isn't a conversation about aesthetics. It's about understanding a part of your body you've been underestimating your entire life, and realizing it's never too late to change that. If this episode shifted how you think about your body, share it with someone you love and follow this podcast!

  6. Jul 13

    The Power of Your Breath: The Science of Breathwork for Better Health

    Your breath is your body's free medicine. It's the only automatic function you can consciously control, which makes it one of the most powerful and underused health tools you already own. In this episode of Fuller Living, Dr. Ashitey breaks down the science of slow breathing in clear, practical terms. Why is breath different from every other system in your body? What actually happens when you slow it down? And how can something this simple move real health markers your doctor can track? You'll learn: Why breath is the one automatic system you can steer, and how it bridges your body's "accelerator" and "brake"What slow breathing does inside you, and why the exhale matters more than the inhaleHow slow breathing can help lower blood pressure and support your heartThe connection between breath, deeper sleep, and your long-term cardiovascular and metabolic healthHow breathing changes your body's experience of pain, from chronic back pain to laborOne simple SMART goal to put it all into practice this weekWhether you're feeling stretched thin, struggling to wind down at night, or just curious about what the research really shows, this episode gives you a free, portable tool you can start using today. If this episode helped you breathe a little differently, share it with someone who's been carrying a lot lately, and follow the podcast so you don't miss what's next.

  7. Jul 6

    The Power of Belief: How the Placebo Effect, Mindset, and Self-Belief Shape Your Health

    A tiny island nation of 525,000 people just became the smallest country ever to reach theWorld Cup knockout stage — and it got Dr. Ashitey thinking about one overlookedforce in health: belief. In this episode of Fuller Living, we explore thescience of how belief shapes your body and your behavior. Is belief justwishful thinking, or does it actually change your physiology? Drawing on theplacebo effect, the nocebo effect, and the research on self-efficacy, Dr.Ashitey makes the case that belief is one of the most powerful, and mostunderestimated, tools in your health. You'll learn: ·      Howthe placebo effect proves that expectation alone can create real, measurablechanges in the body ·      Thenocebo effect — how negative expectations and the words we hear can causegenuine harm ·      Whybelieving you're capable of change is one of the strongest predictors ofwhether you actually follow through ·      Thehonest nuance: why belief is an amplifier, not a substitute for medicine — andnever a reason to blame yourself ·      Onesimple SMART goal to challenge a limiting health belief this week This is aconversation about mindset, behavior change, and the mind-body connection —grounded in science, not slogans. If this episodeshifted how you think about the power of belief, share it with someone whoneeds the reminder that they're more capable than they think, and follow thepodcast so you don't miss what's next.

  8. Jun 29

    Accountability, Community & Identity: What the World Cup Teaches Us About Lasting Health Change

    A goalkeeper nobody expected. A coach who steadied a team.Fans who refused to stop singing. As the World Cup captures the world'sattention, Dr. Ashitey borrows three moments from the tournament to revealsomething surprising about lasting health change. In this episode of Fuller Living, we explore why almost noone transforms their health completely alone, and what the science of behaviorchange has to say about the people we surround ourselves with. You'll learn: ·     Why having a"coach" in your corner dramatically increases your odds of followingthrough ·     How connection andcommunity shape your health, and why loneliness has become a serious healthconcern ·     The identity shift behindlasting change: why we don't rise to our goals, we fall to our identity ·     One simple SMART goal tostart building your own team this week Whether you've been quietly counting yourself out, or youjust feel like you've been doing this alone, this is your reminder: you mightbe a hero who simply hasn't had their moment yet. If this episode encouraged you, share it with someone who'sbeen trying to get healthier on their own, and follow the podcast so you don'tmiss what's next.

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About

Step into a world of health and well-being with 'Fuller Living,' hosted by Dr. Sarah Ashitey. This podcast offers listeners a unique blend of practical health tips, empowering insights, and relatable stories that inspire and guide toward a life of vibrant health. Dr. Ashitey, a board-certified family medicine physician and life coach, provides a treasure trove of knowledge, from nutritional fundamentals to strategies for mental wellness and stress reduction. Each episode is designed to be accessible and actionable, making it easier for anyone, anywhere, to make positive changes in their lives.

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