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

Ashely Bagni
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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!

  1. 12월 2일

    Tired of Gaining Weight Every Holiday? Try This Instead

    In this episode, I break down five simple, realistic, science-backed strategies that will help you enjoy the season without falling into the cycle of restriction, regret, and starting over in January. You’ll learn how your body responds to food based on volume—not just calories, why snacking might be secretly derailing your goals, and how to be intentional without being obsessive. Spoiler: you're going to eat 3–5 pounds of food per day no matter what. The power comes from choosing what that food is and the order in which you eat it. Here’s what we cover: The “3–5 pound rule” and how your body actually registers fullnessThe difference between energy-dense vs. high-volume foodsWhy how you move during the holidays matters more than you thinkFive practical levers to enjoy indulgences without guiltWhat really causes holiday weight gain (and how to prevent it)This isn’t about being perfect. It’s about having a plan that works with your biology—and lets you enjoy the eggnog latte without starting from scratch in January. Support the show Get Weekly Health Tips: thrivehealthcoachllc.com Join the Thrive Collective Facebook group Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

    26분

  2. 11월 18일

    Doing Cardio but Still Stuck? Here’s What You’re Missing

    You don’t need more gym time—you need more movement. In this episode, I break down the critical (and often misunderstood) difference between exercise and daily movement, and why both matter deeply for your long-term health, metabolism, and energy. Because let’s be honest: most of us are sitting all day, crushing a workout, and wondering why our health goals still feel out of reach. This isn’t about hustling harder. It’s about working with your biology. I’ll show you why your 10,000 steps might matter more than your workout—and how simple movement habits can change everything from your blood sugar to your brain fog. Here’s what we cover: The science behind why movement matters more than you thinkWhy even the best workout won’t undo 8 hours of sittingHow your body was built to move—not just exerciseWhat’s really happening in your metabolism between workouts10 easy ways to sneak more movement into your day (without adding time)Exercise builds strength. Movement builds health. You need both—and you can start right now, without changing your schedule. Support the show Get Weekly Health Tips: thrivehealthcoachllc.com Join the Thrive Collective Facebook group Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

    23분

  3. 10월 28일

    The Health Truth No One Else Is Talking About

    You’ve heard it all: “The truth about carbs,” “The truth about hormones,” “The truth about fasting.” But here’s the real truth—context matters, and no single “truth” out there applies to every woman, every body, or every season of life. In this episode, I break down why most health advice is only a sliver of the full picture—and why lasting change doesn't come from copying and pasting what worked for someone else. Instead, you’ll learn how to approach your health like a scientist: with curiosity, patience, and small, consistent actions that actually get down into your cells. You’re not broken. You’re just stuck in the wrong story. Here’s what we cover: Why most “truths” about health are missing contextThe real reason your results aren’t changingHow long it actually takes to see change at the cellular levelThe drip-drip-drip method vs. the bucket approach to health5 evidence-based habits to start today: walk, track, sleep, plan, eat proteinWhat your biology needs (and what it doesn’t)There’s no magic protocol. Just consistent inputs over time. Start anywhere. Because anywhere is better than “someday.” Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You! Sources:  • Barrès, R., Yan, J., Egan, B., Treebak, J. T., Rasmussen, M., Fritz, T., & Zierath, J. R. (2012). Acute exercise remodels promoter methylation in human skeletal muscle. Cell Metab, 15(3), 405–411. https://doi.org/10.1016/j.cmet.2012.01.001  • Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. Penguin. • Berg, J. M., Tymoczko, J. L., & Gatto, G. J. (2019). Biochemistry (9th ed.). W. H. Freeman. • Cohen, A. A., Milot, E., Yong, J., Seplaki, C. L., Fülöp, T., & Fried, L. P. (2016). Multi-system physiological dysregulation during aging. Mech Ageing Dev, 156, 86–94. • Guyton, A. C., & Hall, J. E. (2021). Textbook of medical physiology (14th ed.). Elsevier. • Lee, I.-M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2020). Steps, intensity, and mortality in older women. JAMA Intern Med, 180(8), 1103–1112. • Lichtman, S. W., Pisarska, K., Berman, E. R., Pestone, M., Dowling, H., & Heymsfield, S. B. (1992). Self-reported vs actual caloric intake and exercise. N Engl J Med, 327(27), 1893–1898. • McEwen, B. S. (1998). Protective and damaging effects of stress mediators. N Engl J Med, 338(3), 171–179. • Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Helms, E., & Phillips, S. M. (2018). Protein supplementation and resistance training. Br J Sports Med, 52(6), 376–384. • Richter, E Support the show Get Weekly Health Tips: thrivehealthcoachllc.com Join the Thrive Collective Facebook group Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

    26분

  4. 10월 14일

    Why You’re Not Losing Weight—And What Actually Works

    You’ve been told your metabolism is broken. That carbs are the enemy. That your hormones are making fat loss impossible. Let’s cut the crap. In this episode, I break down the only scientifically proven way to lose body fat—and why most women are spinning their wheels on all the wrong things. We cover what an energy deficit really is, what it isn’t, and how to actually apply this in your life in a sustainable way (without gimmicks, shame, or extremes). If you've ever felt like you're doing everything “right” and still not seeing results, this episode will help you stop second-guessing your body—and finally take action that works. Here’s what you’ll learn: Why carbs, hormones, and metabolism aren’t the problemThe truth about exercise and why it’s not a magic fixHow your body stores and uses energy (and what to do about it)Why sustainable deficits beat extreme dieting every time5 no-BS steps you can take today to make real progressFat loss is simple—but not always easy. You don’t need to be perfect, you just need a plan that actually respects how your body works. Sources: The Lancet, 373(9678), 829–835. https://doi.org/10.1016/S0140-6736(09)60484-2 Proceedings of the National Academy of Sciences, 112(4), 1232–1237. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness | PNAS The Journal of Clinical Endocrinology & Metabolism, 95(6), 2963–2968. A Single Night of Partial Sleep Deprivation Induces Insulin Resistance in Multiple Metabolic Pathways in Healthy Subjects Annual Review of Psychology, 66, 143–172. Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective JAMA, 305(21), 2173–2174. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men Annals of Internal Medicine, 141(11), 846–850. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite | Annals of Internal Medicine The Journal of Clinical Investigation, 47(9), 2079–2090. Effects of Adrenergic Receptor Activation and Blockade on the Systolic Preejection Period, Heart Rate, and Arterial Pressure in Man Annals of the New York Academy of Sciences, 896(1), 254–261. https://doi.org/10.1111/j.1749-6632.1999.tb08117.x Annual Review of Psychology, 57, 139–166. Sleep, Memory, and Plasticity Occupational and Environmental Medicine, 57(10), 649–655. https://doi.org/10.1136 Support the show Get Weekly Health Tips: thrivehealthcoachllc.com Join the Thrive Collective Facebook group Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

    32분

  5. 9월 30일

    The Truth About Metabolism, Fat Loss, and Midlife Weight Gain

    You don’t need to “fix” your metabolism—because it’s probably not broken. In this episode, I’m cutting through all the BS around metabolism, especially the myths that have kept women stuck, frustrated, and blaming their hormones, their carbs, or their age. Based on game-changing science (yes, real science), you’ll learn what actually influences your metabolism—and how to take back control of your energy, body composition, and long-term health. Spoiler: it’s not about eating less, working out more, or chasing hacks. It’s about supporting your fat tissue so it supports you. Here’s what we cover: The groundbreaking study that reshaped everything we thought about metabolismWhy your metabolism likely hasn’t slowed down (even in your 40s or 50s)What fat tissue has to do with energy, cravings, and inflammationThe real impact of carbs, hormones, and “starvation mode”5 foundational shifts that actually improve metabolic healthYour metabolism isn’t the villain. And you’re not broken. You just need to stop fighting your body—and start working with it. Sources: Hall, K. D., Kahan, S., & Gallagher, I. H. (2016). Energy balance and its components: Implications for body weight regulation. The American Journal of Clinical Nutrition, 104(4), 989–1003. https://doi.org/10.3945/ajcn.116.133280 Koliaki, C., & Roden, M. (2016). Alterations of mitochondrial function and insulin sensitivity in human obesity and diabetes mellitus. Annual Review of Nutrition, 36, 337–367. Alterations of Mitochondrial Function and Insulin Sensitivity in Human Obesity and Diabetes Mellitus Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., … & Speakman, J. R. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808–812. Daily energy expenditure through the human life course Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite | Annals of Internal Medicine Support the show Get Weekly Health Tips: thrivehealthcoachllc.com Join the Thrive Collective Facebook group Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

    16분

  6. 9월 16일

    Still Tired, Stuck, or Gaining Weight? Fix Your Sleep First

    Think you can out-eat or out-exercise poor sleep? You can’t.  Sleep isn’t just rest—it’s repair, it’s hormone balance, it’s fat burning, and it’s brain detox. So if you’ve been working hard on your health but still feeling stuck, your sleep might be the reason your results aren’t showing up. In this episode, I break down what sleep really does for your body—from hormone production and muscle repair to fat metabolism and cognitive function. I explain why just one night of poor sleep can throw your insulin, mood, and metabolism off—and what chronic sleep debt is quietly doing to your body over time. We’re done treating sleep like a luxury. It’s a biological necessity. What you’ll learn: What your "night shift workers" are doing while you sleep (and why they’re striking)Why deep and REM sleep are non-negotiable for fat loss and brain functionHow lack of sleep increases cravings, brain fog, and belly fatWhat poor sleep does to your hormones—including cortisol and testosterone5 science-backed habits you can start tonight for better sleepSleep is the foundation of every health goal you have—so let’s stop ignoring it.    Ashley's Favorite Sleep Mask Sources:Andrews, R. C., Cooper, A. J., Montgomery, A. A., Norcross, A. J., Peters, T. J., Sharp, D. J., ... & Dayan, C. M. (2020). Diet or diet plus physical activity versus usual care in patients with newly diagnosed type 2 diabetes: the Early ACTID randomised controlled trial. The Lancet, 373(9678), 829–835. https://doi.org/10.1016/S0140-6736(09)60484-2 Support the show Get Weekly Health Tips: thrivehealthcoachllc.com Join the Thrive Collective Facebook group Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

    26분

  7. 9월 2일

    From Stuck to Strong: The Mindset Shift Every Woman Needs with Terry Ludwig Part 2

    When was the last time you really tuned in to what your body is trying to tell you—beneath the habits, the hustle, and the health checklists? In Part 2 of my conversation with mindset coach Terry Ludwig, we explore how the body holds energy, emotion, and truth—and how healing often starts with listening differently. We talk about the frequency your body lives on, how fear blocks health, and what it takes to move forward with self-trust. Terry shares what it means to shift from survival mode into self-leadership, why love and fear can’t coexist, and how to reconnect to your body’s wisdom without shame or guilt. If you’ve ever felt stuck in loops of self-doubt, sabotage, or just “trying harder,” this episode offers a new, more compassionate way forward—one that honors your nervous system, your energy, and your wholeness. Takeaways from Part 2: How your body’s frequency impacts health and healingThe hidden ways fear drives your habits and self-talkWhy regulating stress is a pillar of true wellnessWhat self-led healing actually looks and feels likeThe mindset shift from fixing to trustingDon’t miss Part 1 if you haven’t heard it yet—these two conversations work best together. To Connect with Terry Ludwig:  TerryJoLudwig.com Support the show Get Weekly Health Tips: thrivehealthcoachllc.com Join the Thrive Collective Facebook group Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

    20분

  8. 8월 19일

    From Stuck to Strong: The Mindset Shift Every Woman Needs with Terry Ludwig Part 1

    Ever feel like no matter how hard you try to “get healthy,” something’s still off? Like you’re doing all the right things—but your mind won’t follow? That’s not a you problem. That’s a mindset loop, and today’s guest, Terry Ludwig, is here to help you break free from it for good. Terry is a certified mindset coach, retreat leader, and founder of Live the Life You Love. In this conversation, we go deep on what’s actually keeping women stuck in cycles of self-sabotage, all-or-nothing thinking, and perfectionism—especially when it comes to our health. She shares the story of how her own trauma shaped her path and explains why healing your mindset is the real starting point for lasting change. In this episode we explore: What a life coach really does (and how to know if you need one)Why you’re not your thoughts—or even your bodyHow early childhood trauma impacts your health identityThe difference between numbing and healingWhat happens when you start seeing yourself as the architect of your lifeBecause the truth is: you don’t need more willpower. You need a mindset that’s safe, supported, and ready to thrive. And that starts here. Don’t miss Part 2 coming up, where we dive even deeper into how unhealed wounds shape your self-image, how to actually start rewiring your thoughts, and the daily practices that build lifelong self-love. To Connect with Terry Ludwig:  TerryJoLudwig.com Support the show Get Weekly Health Tips: thrivehealthcoachllc.com Join the Thrive Collective Facebook group Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

    25분
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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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