Rooted in Resilience

It’s Never Too Late: Cheryl’s 52-Pound Transformation at age 70

Cheryl tried everything: keto, vegan, carnivore, general calorie restriction, and like so many women, she kept losing and regaining the same weight over and over again. At nearly 70 years old and starting at 198 pounds, she decided to try something different.In this episode, Cheryl shares how she lost 52 pounds, improved her metabolism, and (most importantly) learned how to maintain her results for life. We talk about: - Why most fat loss approaches fail long-term - The missing piece almost no one teaches: maintenance - How her mindset, confidence, and identity completely shifted - What she actually eats day-to-day (including carbs 👀) - Why it’s never too late to take control of your health This is more than a weight loss story: it’s a story about taking ownership of your health, rebuilding your metabolism, and showing up fully for your life.If you’ve ever felt stuck, like nothing works, or like it’s “too late”… this episode is for you. Time Stamps 0:00 – Intro 1:38 - Meet Cheryl: background, life story & how she found Transform 7:36 - The Importance of Community 10:31 - Mindset Shifts and Lifestyle Changes 13:26 - Navigating Food Choices and Nutrition 16:28 - The Role of Family in Transform 19:40 - Overcoming Challenges and Building Confidence22:41 - The Impact of Aging on Health and Wellness 25:47 - Self Love and Personal Growth 28:22 - Cheryls Encouraging Message 41:00 - Full Day of Eating for Cheryl 53:00 - Navigating Career Choices and Family Life 59:00 - What Cheryl is Empowered to Work on In Life After Transform 1:01:54 - Importance of A System and Support 1:02 - Why We Don’t Use Meal Plans Join Transform! https://www.armstrongsisters.com/transform _____________________________________________________________ Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup _____________________________________________________________ Support Us & Our Mission to Change the food system! Join Nourish Food Club 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {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} https://nourishfoodclub.com/ _____________________________________________________________ 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 ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ____________________________________________________ ⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️ Join 350+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last. Next group starts April 6th, learn more and join here: https://www.armstrongsisters.com/transform

Why Fat Loss Fails: The Biggest Mistakes Keeping You Stuck

Why do so many people spin their wheels with fat loss, despite trying so hard? In this episode of the Rooted in Resilience podcast, Ashley, Sarah, Kathleen, and Tyler break down the most common reasons people fail in a fat loss phase: from program hopping and chasing the “secret sauce” to all-or-nothing thinking, supplement distractions, and misreading the scale. After helping hundreds of people improve metabolism, lose fat, and keep it off, we’re sharing the patterns we see over and over again, and the mindset shifts that actually move the needle forward. If you’ve ever felt stuck, inconsistent, or like you’re doing everything right but not seeing progress, this episode is for you. We cover: - program hopping and protocol hopping - chasing the “secret sauce” - all-or-nothing thinking after one off-plan meal - trying new supplements and foods during a fat loss phase - weighing yourself too infrequently and misreading progress Time stamps: 02:00 - Program hopping & lack of consistency 07:30 - Why small habits matter more than hacks 14:30 - The real reason people feel stuck 29:20 - All-or-nothing mindset (one bad meal spiral) 39:15 - Supplements, new foods & fat loss confusion 48:45 - Focusing on the wrong goals at the wrong time 58:45 - How to actually track progress (and what works)_____________________________________________________________ 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_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {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}https://nourishfoodclub.com/ _____________________________________________________________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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 6th, learn more and join the Early Access List here: https://www.armstrongsisters.com/transform

The Missing Piece in Most Diets: Micronutrients

Most people focus on just calories and macronutrients (protein, carbs, and fat) but ignore the micronutrients that actually allow the body to function. Both macros and micros matter. In this episode, we break down why vitamins and minerals are essential for metabolism, energy production, and overall health. Without adequate micronutrients, the body cannot efficiently convert food into energy, regulate hormones, or support detoxification pathways. Many modern diets provide enough calories but fall short in the essential nutrients needed for optimal health. In this episode we discuss: • Why micronutrients are necessary for metabolic function• How vitamin and mineral deficiencies develop • The limitations of focusing only on calories and macros • Why whole foods provide nutrients in ways supplements cannot replicate• Common micronutrient deficiencies today • How to track your micronutrients using tools like Cronometer • Why “detox” is really about supporting your body with nutrients Through the Transform program, we consistently see that individuals who hit their micronutrient targets through whole foods achieve better fat loss results, experience less hunger, and report higher energy levels. Transform helps you dial in both macro and micronutrient targets to support body recomposition, fat loss, and improved metabolic function so you can feel and perform at your best. TIMESTAMPS 0:01:19 Introduction – Why Micronutrients Matter 0:02:47 How Vitamins & Minerals Power Metabolism 0:06:20 Why You Can’t Survive on Macros Alone 0:09:00 The History of RDAs and How They Were Created 0:13:40 Why Whole Foods Beat Supplements for Nutrients 0:20:00 Calories In vs Calories Out (And Why Nutrients Still Matter) 0:26:15 The Most Common Micronutrient Deficiencies Today 0:36:15 How to Track Your Micronutrients Using Cronometer 0:40:10 Symptoms of Micronutrient Deficiencies 1:28:55 Why Micronutrients Matter During Fat Loss 1:36:15 The Truth About “Detoxing” Your Liver_____________________________________________________________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_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {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}https://nourishfoodclub.com/ _____________________________________________________________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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 6th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

I Lost 10 Pounds in 5 Weeks: Here’s Exactly What I Did (with Kathleen Stewart)

In this episode of Rooted in Resilience, Ash is joined again by Kathleen Stewart to break down my recent 5-week fat loss phase, where I lost about 10 pounds while maintaining muscle mass and lifts in the gym. We walk through exactly what I did, why it worked, and how we approach fat loss differently inside Transform, so you can use these principles on your own or join us inside the program. We cover why we don’t believe in jumping straight into a calorie deficit, the importance of building maintenance calories first, and why short, strategic fat loss phases tend to work better than staying stuck in long-term restriction. We also dive into the fear around muscle loss during a cut, why strength training, steps, cardio, and adequate protein matter, and how micronutrients play a major role in energy production, satiety, and overall success during a fat loss phase. In this episode, we cover: • why I split my fat loss goals into phases • how I lost 10 pounds in 5 weeks • why maintenance calories matter before cutting • the difference between lean mass loss and muscle loss • how to protect muscle during a calorie deficit • why tracking steps is so important • how Transform structures fat loss phases • why micronutrients matter for metabolism and satiety • the importance of getting in, getting it done, and getting back to maintenance If you’ve been stuck in yo-yo dieting, under-eating during the week, and overdoing it on the weekends, this episode will help you understand a more sustainable and effective way to approach fat loss. TIME STAMPS 01:03 — Intro: How I lost 10 pounds in 5 weeks (fat loss overview) 02:23 — Rapid fat loss vs slow dieting: will you lose muscle?08:03 — Strength training during a fat loss phase 11:33 — Why I split my fat loss goals into two phases 19:03 — Why you should build maintenance calories before dieting 28:33 — Why tracking food intake helps fat loss 31:33 — Volume eating: how to stay full in a calorie deficit 37:03 — How we structure fat loss phases in Transform 51:33 — Why micronutrients matter for metabolism and fat loss 1:08:00 — Fat loss is simple, but consistency is the hard part______________________________________________________________________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_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {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}https://nourishfoodclub.com/ _____________________________________________________________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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 6, learn more and join the Early Access List here: https://www.armstrongsisters.com/transform

The One Word Changing My Life in 2026

In this solo episode of the Rooted in Resilience Podcast, Ashley shares the word she’s carrying into 2026: surrender. For many of us who care deeply about our work, our health, and the people around us, it’s easy to fall into the trap of trying to control everything. We overthink decisions, carry responsibilities that aren’t ours, and constantly search for the next solution. But what if the answer isn’t pushing harder? What if it’s learning to surrender? In this vulnerable and reflective episode, Ashley explores the difference between giving up and surrendering, why letting go of control can actually lead to better outcomes, and how fear and information overload keep many of us stuck in cycles of stress and overthinking. She also shares practical reframes she’s been practicing to help release the pressure of trying to control every outcome: in business, health, and life.If you’ve ever felt like you’re carrying too much responsibility, this conversation will resonate. Because sometimes the most powerful shift isn’t doing more…It’s learning to let go of what was never yours to carry. In this episode, we discuss: • Why Ashley chose “surrender” as her word for 2026 • The hidden mental burden of entrepreneurship and responsibility • The difference between surrender and giving up • How information overload and social media make surrender harder • The role of fear in controlling outcomes • Why uncertainty is required for growth • Practical reframes for releasing pressure and overthinking • How surrender applies to health and healing _____________________________________________________________ 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_____________________________________________________________ Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {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}https://nourishfoodclub.com/_____________________________________________________________ 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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 250+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 1st, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform