Strength training and varied cardio for mitochondria

In this conversation, we break down what true metabolic health actually means, and how to restore it. We explore how metabolism becomes dysregulated, what truly improves insulin sensitivity, and why many common “health” approaches unintentionally make the problem worse.

Drawing from both the science and our hands-on experience working with 200+ individuals inside the Transform program, we share the core lifestyle and nutrition principles we use to help people regain energy, stabilize blood sugar, and rebuild metabolic flexibility. This includes practical, actionable steps around food, movement, recovery, and stress (without hacks, extremes, or quick fixes.)

You’ll hear real-world patterns we’ve observed, the most common mistakes that keep people stuck, and what actually works when the goal is long-term metabolic health, not short-term results. Whether you’re navigating insulin resistance, stubborn weight gain, or simply want to better support your metabolism as you age, this episode will leave you with clarity, direction, and a more sustainable framework for health.

TIME STAMPS

00:01:16 - Introduction to restoring metabolic health.

00:02:05 - Overview of the Transform approach and its successes.

00:05:23 - Defining metabolic health through proper utilization.

00:06:15 - Restoring proper carbohydrate metabolism.

00:10:13 - Our two-pronged approach to restoring metabolic health.

00:10:48 - Insulin sensitivity as a proxy for cellular energy production.

00:15:00 - The role of micronutrients in metabolic health.

00:16:12 - Summary of macronutrient and food-related insights.

00:37:10 - Our Eight strategies from the Transform program.

00:58:45 - The importance of consuming carbohydrates.

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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

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Keep Up With Us!

🖥️ Website: https://www.armstrongsisters.com/

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⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️

Join 150+ 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 Dec 29th, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform