Lift Weights, Live Better: Strength Training for Women with Samantha Fox, DPT

Strength, Self-Trust & a Better Relationship with Exercise with Gwen Swanson

Exercise shouldn't be punishment—it should be something that helps you feel stronger, more confident, and more at home in your body. In this episode of On The Ascent: Health, Dr. Laura Peterson Wright sits down with Gwen Swanson, movement coach and founder of Mind + Muscle, to discuss how women can build a healthier relationship with exercise—one focused on strength, confidence, and longevity rather than guilt or chasing a certain body size. They cover: * Why women should strength train at every age * How to build a healthier relationship with exercise * Moving beyond diet culture and exercising to "get skinny" * The benefits of strength training for longevity, bone health, and everyday life * Why mobility, foam rolling, and walking still matter * How to know if you're lifting enough weight * The difference between discomfort, soreness, and pain * Recovery and why getting stronger happens between workouts * Why form matters—but perfection isn't the goal * Building confidence and self-trust through movement * Simple ways to create an effective full-body workout * How to stay motivated when you don't feel like exercising * Why movement should be a lifelong practice, not a 12-week challenge This episode is for women who: * Feel intimidated by lifting weights * Have struggled with consistency or motivation * Want to build strength without obsessing over the scale * Are looking for a sustainable approach to fitness * Want to feel stronger, more capable, and more confident in their bodies Whether you're just getting started or have been exercising for years, this conversation offers practical advice and a refreshing perspective on making movement something you enjoy—not something you have to endure. Connect with Gwen & Mind + Muscle Website: https://mindmuscleak.com [https://mindmuscleak.com/] https://app.arketa.co/mindmuscle Instagram: @gwendianne [https://www.instagram.com/gwendianne] On The Ascent: Health is produced by Ascent Health & Performance in Anchorage, Alaska—a clinic dedicated to helping people stay strong, active, and adventurous for life. Connect with Dr. Laura & Ascent Health & Performance Website: https://ascentak.com [https://ascentak.com/] Podcast: https://ascentak.com/podcast [https://ascentak.com/podcast] Instagram: @ascenthealth_ak

Lift Weights, Live Better: Strength Training for Women with Samantha Fox, DPT

Strength training might be one of the most powerful tools we have for long-term health—yet it’s still one of the most overlooked. In this episode, Dr. Laura is joined by Dr. Samantha Fox, Doctor of Physical Therapy and founder of Breakout PT & Wellness, to break down why resistance training matters and how it supports everything from injury prevention to longevity. We talk about what strength training actually is (and isn’t), why it’s especially important for women as we age, and how building muscle impacts your body on a cellular level—not just how you look, but how you function. This conversation is for anyone who wants to stay active, strong, and capable for the long run—whether that means hiking, skiing, lifting your kids, or simply moving through life with confidence. 💪 Join Us: Ladies Learn to LiftWant to learn how to strength train in a supportive, hands-on environment? We’re hosting a Ladies Learn to Lift workshop + series at Ascent Health & Performance to teach you the fundamentals of lifting with confidence. 👉 https://ascentak.com/ladies-learn-to-lift/ [https://ascentak.com/ladies-learn-to-lift/] In this episode, we cover: * What counts as resistance training (and how it differs from cardio) * Why strength training is critical for injury prevention * The connection between muscle, metabolism, and bone density * Mental health benefits and building confidence through strength * Why women are unlikely to “bulk up” * How much strength training you actually need (hint: it’s doable) * Common mistakes people make when starting * Practical ways to start—even if you don’t have a gym It doesn’t matter what you’ve done in the past—what matters is that you start now. Strength training helps you build a body that supports the life you want to live. Connect with Samantha Fox, DPT & Breakout PT & Wellness Instagram: @BreakoutPTandWellness [https://www.instagram.com/breakoutptandwellness/] Website: BreakoutPTandWellness.com [https://www.breakoutptandwellness.com/] On The Ascent: Health is produced by Ascent Health & Performance in Anchorage, Alaska — a clinic dedicated to helping people stay strong, active, and adventurous for life. Connect with Dr. Laura & Ascent Health & Performance Website: ⁠⁠https://ascentak.com/⁠⁠ [https://ascentak.com/] Podcast : ⁠⁠ascentak.com/podcast⁠⁠ [https://ascentak.com/podcast/] Instagram: ⁠⁠@ascenthealth_ak⁠ [https://www.instagram.com/ascenthealth_ak/]

Weight Resistance: Why Fat Loss Gets Harder With Age—and How to Support Metabolic Health with EB Osara

If you’re exercising, eating well, and doing everything you know to do—but your body composition still isn’t changing—this episode is for you. In this conversation, Dr. Laura Peterson Wright sits down with EB, an integrative nurse practitioner at Eden Health Alaska, to unpack what’s often called weight resistance—and why fat loss becomes harder with age, stress, hormonal shifts, and metabolic changes. Rather than focusing on the number on the scale, this episode dives into body composition, energy, and longevity. We explore how sleep, insulin resistance, cortisol, gut health, and hormonal balance all interact—and why tools like intermittent fasting can be powerful or counterproductive depending on timing, stress levels, and where you are in life. You’ll learn: * What weight resistance really is and why “doing everything right” may no longer work * How chronic stress, poor sleep, and insulin resistance stall fat loss * Why intermittent fasting isn’t one-size-fits-all—especially for women * How cortisol and thyroid function influence metabolism and energy * The role of gut health and cravings in body composition * Simple, sustainable habits that actually support metabolic health This episode is about working with your physiology—not fighting it—and building strength, resilience, and long-term health. Connect with EB Osara, Integrative Nurse Practitioner 🌐 Website: https://www.edenhealthak.com [https://www.edenhealthak.com/] 📸 Instagram: @eden_health_ak 📞 Office: 907-302-3006 Connect With Us: On the Ascent: Health is brought to you by Ascent Health & Performance — a multidisciplinary clinic in Anchorage, Alaska offering chiropractic care, physical therapy, shockwave therapy, personal training, and small-group fitness. 🌐 ⁠https://www.ascenthealthak.com⁠ [https://www.ascenthealthak.com/] 📸 Instagram: @ascenthealth_ak

Why Your Energy, Mood, and Workouts Change Day to Day & How to Work with Your Cycle with Anne McLeary

Most women were never taught how their menstrual cycle actually works — or how deeply it affects energy, mood, stress tolerance, workouts, and overall health. In this episode of On The Ascent: Health, Dr. Laura Peterson Wright is joined by functional hormone specialist Anne McLeary for a practical, eye-opening conversation about hormones, stress, and learning to work with your cycle instead of constantly pushing through it. Anne explains why so many women experience heavy or painful periods, PMS, irregular cycles, or burnout, and how modern stress, blood sugar dysregulation, and environmental toxins can disrupt ovulation and hormone balance. We break down the four phases of the menstrual cycle in a simple, approachable way and discuss how energy, motivation, and resilience naturally change throughout the month. This episode also covers: * Why ovulation quality matters — even if you’re not trying to conceive * The connection between stress, estrogen dominance, and progesterone * What cycle syncing actually means for workouts, nutrition, sleep, and social plans * Why symptoms like PMS and extreme fatigue aren’t “just normal” * Simple, actionable steps women can take right now to better support their hormones * How understanding your cycle now can support a healthier transition into menopause Workshop Anne McLeary will be hosting an in-person women’s hormone workshop at Ascent Health & Performance on February 3rd at 6:00 PM, where she’ll dive deeper into understanding your menstrual cycle and supporting hormone balance naturally. 🔗 Learn more and register here: https://ascentak.com/workshop-womens-hormones/ [https://ascentak.com/workshop-womens-hormones/] Connect Anne McLeary Instagram: @mcleary.anne Website: https://www.annemcleary.com [https://www.annemcleary.com/] Ascent Health & Performance Instagram: @ascenthealth_ak Website: https://www.ascentak.com [https://www.ascentak.com/] About the Podcast: On The Ascent: Health explores evidence-based conversations around women’s health, performance, longevity, and living well — hosted by Dr. Laura Peterson Wright of Ascent Health & Performance in Anchorage, Alaska. If you enjoyed this episode, please subscribe, share it with a friend, and leave a review — it helps more people discover the show.

Why Gut Health Matters -and How to Use Testing Wisely with Dr. Breana Hauskins

In this episode of On the Ascent: Health, Dr. Laura Peterson Wright sits down with Dr. Breana Hauskins, a licensed naturopathic physician practicing in Alaska and Montana, to break down gut health in a clear, practical way. We cover what gut health actually means, why it plays such a foundational role in energy, hormones, immunity, and inflammation, and how food sensitivity testing and functional lab work can be used as tools to guide healing. This episode also includes a real-life look at Dr. Laura’s own food sensitivity results and why unexpected foods can sometimes show up, while common offenders don’t. Description)In this episode, we discuss: * What “gut health” really includes (beyond just digestion) * The role of stomach acid, enzymes, motility, and absorption * The gut microbiome and why it matters * How the standard American diet impacts gut balance and inflammation * Keto and carnivore diets — potential benefits, limitations, and context * Processed foods, preservatives, and agricultural chemicals * Fermented foods and why modern diets are missing them * Food sensitivity testing (IgG vs IgE) and how to interpret results * Common mistakes people make when trying to fix gut health on their own * Why extreme diets and supplement overload often backfire * When probiotics, enzymes, or testing may actually be helpful Dr. Bre emphasizes a “test, don’t guess” approach—using objective data, thoughtful diet changes, and realistic lifestyle strategies rather than extremes. If you’ve ever wondered why your gut symptoms don’t seem to make sense—or why fixing them feels overwhelming—this episode brings clarity and balance to a very noisy topic. 🔗 Learn More About Dr. Bre Northern Lights Natural Medicine 🌿 Website: https://www.northernlightsnaturalmedicine.com/ [https://www.northernlightsnaturalmedicine.com/] 🤍 Connect With Us: On the Ascent: Health is brought to you by Ascent Health & Performance — a multidisciplinary clinic in Anchorage, Alaska offering chiropractic care, physical therapy, shockwave therapy, personal training, and small-group fitness. 📍 Anchorage, Alaska 🌐 https://www.ascenthealthak.com [https://www.ascenthealthak.com/] 📸 Instagram: @ascenthealth_ak