Rooted in Resilience

Join us for a dynamic roundtable as we debunk common fat loss myths and dive into the real complexities of shedding body fat. We break down the fundamentals of calories in versus calories out, the importance of tracking food intake, and how adherence plays a bigger role than many realize.We explore the unique challenges women face during menopause, the pros and cons of rapid fat loss versus prolonged calorie deficits, and the critical roles of muscle mass, micronutrients, and hormonal health in sustainable fat loss.Drawing on insights from the Transform Fat Loss program, which has helped over 150+ people achieve fat loss success, we also discuss the power of community support, redefining health and fitness goals, and why patience and consistency are essential for long-term results.Whether you’re just starting your fat loss journey or looking to refine your approach, this conversation offers practical strategies, actionable advice, and expert insights to help you achieve lasting results.______________________________________________________________________Time Stamps:01:03 Introduction to Fat Loss Myths03:00 Understanding Calories In vs. Calories Out08:49 The Importance of Tracking Calories12:04 Rapid Fat Loss vs. Prolonged Deficit (longer fat loss phases)23:31 The Role of Muscle and Micronutrients in Fat Loss34:49 Impact of Energy Availability on Hormones36:43 Testosterone Levels in Men and Women38:25 The Debate on Caloric Deficits40:19 Diet Adherence and Motivation42:31 The Role of NEAT in Fat Loss43:23 Lessons from Transform Program44:46 The Reality of Extreme Dieting48:45 Dispelling Myths on Muscle Preservation49:42 Hormonal Changes During Weight Loss55:29 The Behavioral Side of Dieting58:24 Understanding Metabolic Adaptation01:04:02 Building Muscle for Metabolic Health01:07:02 Menopause and Body Composition Changes01:09:39 The Importance of Muscle in Physique Improvements01:12:55 Transforming Through Metabolic Restoration01:18:03 Community Support in Health Journeys01:19:39 The Shift from One-on-One to Group Coaching01:24:33 Redefining Success in Health and Fitness01:31:18 Empowerment Through Knowledge and Agency______________________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {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}🥚Our Low PUFA Eggs: https://nourishfoodclub.com/collections/egg{Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door}______________________________________________________________________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➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077______________________________________________________________________Previous Roundtable Podcast Discussion“Calories In Vs. Calories Out: Fact or Fiction?”https://youtu.be/Tb3plPPlY1c______________________________________________________________________⭐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.https://www.armstrongsisters.com/transform-59ff2a5d-46bd-4c0f-b6ac-01512292ccdaLink to join the Free Live Q&A on Friday Nov 28 at 2 pm ET: https://us06web.zoom.us/j/83840940726?pwd=ReypaHFAvib2gqLcYrrqeum9zZ8Mav.1 

Explore how the Minnesota Starvation Experiment exposes the hidden effects of low energy availability on mood and behavior. Chronic under-eating can lead to obsessive food thoughts, irritability, and metabolic chaos, even amidst food abundance. Discover the slow process of recovery and how starvation reshapes personality and cognitive function. Insights connect historical famine experiences to modern dieting practices, highlighting the need for patience and a compassionate approach to nutrition and health.

In this engaging conversation, the hosts explore why keto and carnivore diets aren't suitable for everyone long-term. They share personal experiences of initial success followed by failures, and discuss the struggles of diet dogma in the wellness community. The importance of balanced, pro-metabolic eating is emphasized, especially for post-menopausal women. They also reflect on the shift of popular influencers adding carbs back into their diets and advocate for integrating lessons from various dietary traditions for a more personalized approach.

In today’s world, normal habits aren’t serving our health. From processed food to blue light overload, staying healthy means going against the grain—and that can be isolating. In this honest and relatable episode, we talk about what it means to embrace being different, set boundaries, navigate social situations with grace, and support loved ones without judgment. Whether you're dealing with chronic health issues or simply prioritizing wellness, this one’s for you.______________________________________________________________________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👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {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}🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs{Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door}______________________________________________________________________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➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2____________________________________________________0:00 – Coming Up0:46 – Health Habits, Relationships & Modern Life Tensions1:34 – The Daily Threats: Plastics, Blue Light & Circadian Disruption2:06 – Seeing the World Through a Different (Healthier) Lens3:18 – Is It Orthorexia or Just Caring About Real Food?4:46 – Chronic Illness, Boundaries & Non-Negotiables5:50 – The Social Stigma of Being Health-Conscious: Embrace Being the Weird One7:45 – Navigating Social Life with Different Health Priorities9:22 – Chronic Symptoms as the New Normal11:29 – Why Healthy Living Requires Effort: Meal Prep, Planning & Avoiding Energy Crashes12:29 – Setting Boundaries & Owning Your Time13:24 – Eating Patterns, Stress, and Consistency15:55 – Planning for Your Health Like You Plan for Livestock16:30 – Canning, Preserving & Ancestor-Inspired Living18:08 – Healthy Snacking On-the-Go: Jerky & Fruit Tips19:13 – Being the Only Healthy Person in the Room20:26 – The Basics: Nutrition, Movement, Grounding & Sunlight21:37 – What Influences People to Change?22:58 – Health Trends vs. Long-Term Consistency23:27 – The Power of “Boring” Daily Habits24:15 – You Can’t Force Change, But You Can Model It24:56 – Start With One Thing (and Invite People In)25:26 – Navigating Relationships with Different Lifestyles27:20 – Real Life vs. Wellness Instagram Aesthetic28:13 – Feeling Isolated in a World That Normalizes Dis-ease29:08 – Bridging the Health Gap Without Judging30:09 – Help with Compassion, Not Pressure: Change Still Requires Personal Effort31:00 – Don’t Burn Out Trying to Save Everyone: Focus on One Thing They’re Ready to Shift32:03 – Feeling Alone in Your Health Values33:03 – Protect Your Energy While Staying Open34:02 – Spend Time with People Who Want Change34:22 – Speak Their Language: Share Content They’ll Relate To36:10 – Final Thoughts: Modeling Resilience & Grace

Functional health coach Kate Deering, author of "How to Heal Your Metabolism," joins to discuss the complexities of menopause and the often misunderstood role of carbohydrates. She busts myths surrounding hormone therapy and emphasizes why women, particularly those over 40, should consider carbs for better hormonal balance. Deering shares strategies for managing symptoms like hot flashes, regulating blood sugar, and improving sleep, empowering women to embrace a diet rich in nutrient-dense foods and challenge societal narratives around aging and health.

In this deep-dive episode, Ashley and Sarah sits down with Mike Fave — fertility and metabolic health coach — to unpack the overlooked foundations of male fertility and testosterone.Mike shares how he and his wife are preparing to start a family, the key labs they ran before trying to conceive, and what really drags testosterone down today — plus how to fix it naturally.They discuss why excess body fat disrupts hormone balance, how gut health secretly affects sperm quality, and why modern dairy isn’t always your friend.  They also cover the crucial connection between stress, thyroid health, and male hormones, the hidden dangers of PUFAs and micronutrient gaps, and Mike’s practical approach to losing fat, improving labs, and dialing in nutrition that actually works.If you or your partner want to raise testosterone naturally, plan for a healthy pregnancy, or just get smarter about men’s health, you’ll love this one.______________________________________________________________________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👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {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}🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs{Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door}______________________________________________________________________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➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2____________________________________________________0:00 — Coming Up0:51 — Welcome Mike Pavone: Male Fertility & Preparing for Pregnancy2:30 — The Labs Mike & His Wife Ran Before Trying for a Baby6:14 — Copper Deficiency: Mike’s Surprising Personal Fix7:39 — High Prolactin: Hidden Roadblock for Female Fertility10:00 — Early Testing: Why Waiting 6–12 Months Can Waste Time11:55 — What to Look for in Male Hormone Labs14:00 — How LH, FSH, and Testicular Function Work15:30 — Estradiol & DHT: Finding the Hormone Balance Sweet Spot16:50 — Fixing Low Testosterone: It’s Not Just About TRT19:14 — Too Much Body Fat: The #1 Testosterone Killer20:24 — Body Fat: It’s Active Tissue, Not Just Storage25:10 — How Mike Coaches Clients to Lose Fat & Keep Hormones Healthy30:30 — Why Body Recomposition Works Better Than Extreme Dieting32:21 — Carbs, Fats & Protein: How They Impact Hormones37:05 — Gut Health: Another Silent Testosterone Saboteur39:20 — Common Foods That Secretly Wreck Your Gut42:26 — Dairy & Casein: Surprising Hormone Impacts47:58 — Why Modern Dairy Isn’t Like Ancestral Dairy53:20 — Low Thyroid: Another Big Testosterone Killer57:30 — High Cholesterol, Low Carbs & Hormone Confusion1:03:30 — PUFAs & Bad Fats: Damage Testes & Reduce Sperm Quality1:08:00 — Micronutrients: Small Deficiencies, Big Hormone Problems1:10:45 — The Value of Food Tracking & Real Testing1:16:05 — Why a Coach Can Save You Years of Trial & Error1:17:30 — Micronutrients & Stress1:21:50 — Final Takeaway1:22:30 — Where to Find Mike & How to Work with Him

Is Infertility Actually the Man’s Fault? Did you know male fertility plays an equally important role in conception and pregnancy success? In this powerful and eye-opening episode, we dive into the hidden half of the fertility equation: male sperm health. Learn how modern lifestyle, diet, and environmental factors are silently impacting testosterone, sperm quality, and even miscarriage rates.From estrogen-like compounds in your food to the real effect of PUFAs and EMFs, we're breaking down 6 overlooked causes of male infertility—and exactly what you can do about them. Whether you're planning for pregnancy or simply want to optimize your health, this episode is packed with insights, studies, and actionable steps.______________________________________________________________________Chapters: 0:00 – Coming up0:42 – Male Hormonal Decline: A Century of Change3:07 - Preparing for Pregnancy: Sarah’s Journey Begins4:14 – Why Male Fertility Deserves More Attention5:45 – Sperm's Role in Placenta Formation and Miscarriages7:20 – Sperm DNA Fragmentation and Recurrent Miscarriages9:04 – Spiritual Perspectives on Pregnancy9:42 – Modern Diets & Lifestyle: Root Causes of Fertility Decline10:55 – #1: Estrogen-Like Compounds & Environmental Toxins12:50 – Soy, Flax & the Phytoestrogen Problem14:18 – Estrogen in Tap Water & Heated Plastics16:19 – Estrogen Dominance & 'Man Boobs'17:28 – Easy Fixes to Lower Estrogen Exposure19:36 – #2: Low Muscle Mass & Lack of Strength Training22:15 – Train to Change: Efficient Training for Men23:05 – #3: PUFAs & The War on Healthy Fats24:35 – Oxidative Stress & Sperm Damage26:25 – Progesterone, 2-AG & Fertilization Mechanisms29:20 – Saturated Fats & Lipid Peroxidation: The Real Fertility Villain32:20 – Real-Life Diet Tips to Cut PUFA34:55 – #4: Infertility as a Metabolic Problem36:05 – ATP, Mitochondria & the Sperm Energy Crisis38:05 – Subclinical Hibernation & Low Metabolism39:05 – The Body is Always Listening: Metabolic Signals40:00 – #5: Carbs Are Crucial for Testosterone41:11 – Why Low-Carb + High Protein Can Backfire42:47 – PUFA Past & Present: Fat Stores & Testosterone43:33 – Carbs, Cortisol & Hormonal Balance44:40 – Energy Availability & Testosterone Production45:20 – Oxidizing Carbs Properly for Hormonal Health46:30 – #6: EMFs & Phones in Pockets47:15 – Create Distance: How to Reduce EMF Exposure49:45 – Laptops & Wi-Fi: The Sperm Mobility Killer50:06 – Lifestyle Fixes: Body Fat, Sleep, and Stress51:10 – Summary: Your Three-Month Tune-Up Plan52:16 – Hidden PUFA in Seeds & Practical Swaps53:18 – Shared Responsibility in Preconception Health55:28 – Evaluate Daily Habits, Not Rare Behaviors56:50 – Navigating Health Journeys as a Couple 01:01:10 – Sign-Off: Keep Learning & Empowering

In this eye-opening episode, we sit down with Frank von Hippel to uncover the dark history of pesticides—from the Irish Potato Famine to modern-day endocrine disruptors. We explore how chemicals like DDT, glyphosate, and neonicotinoids are wreaking havoc on fertility, metabolism, and child development. Plus, practical tips to detox your home, avoid obesogenic chemicals, and protect your family. If you care about food, health, or the future of our planet, don’t miss this deep dive!______________________________________________________________________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👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {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}🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs{Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door}______________________________________________________________________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➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2____________________________________________________0:00 – Coming Up1:05 - The Potato Famine & Origins of Pesticides4:58 - The Deadly Nightshade Family & Early Pesticide Resistance7:29 - Rachel Carson’s Silent Spring & Environmental Warnings12:45 - Endocrine Disruption: How Pesticides Mess With Hormones14:56 - Fertility Crisis: Pesticides & Reproductive Health17:38 - The Science Behind Hormone Disruption20:10 - Male Fertility Decline & Sperm Count Collapse22:13 - Estrogen Dominance & Women’s Health Risks24:21 - Phytoestrogens in Food: Soy, Flax & Hidden Dangers27:55 - How to Reduce Chemical Exposure at Home30:16 - Toxic Homes: VOCs, Paint, & Building Materials35:05 - The Chemical Age: From Warfare to Agriculture40:29 - DDT: From Miracle Chemical to Banned Toxin48:10 - Neonicotinoids: The New Pesticide Threat49:55 - Glyphosate (Roundup) & Gut Microbiome Destruction52:46 - Regulatory Failure: Who’s Really in Control?57:26 - How to Fight Back: Clean Water, Food & Home Tips1:11:40 - Integrated Pest Management: A Solution for the Future1:19:40 - Obesity, Autism & Chemical Connections1:25:08 - Italy vs. America: Why Traditional Diets Win1:36:02 - Final Thoughts

Georgi Dinkov, a pioneering cancer researcher, shares groundbreaking insights from his self-funded studies that challenge conventional cancer treatments. He discusses the surprising roles of hormones like estrogen and androgens in cancer progression, advocating for a metabolic approach to therapy. Listeners will learn about the potential benefits of vitamins and aspirin in cancer management, as well as the risks associated with toxic therapies. Dinkov emphasizes the need for innovation and independence in cancer research, pushing for a paradigm shift in understanding treatment methods.

In this empowering follow-up to their previous episode on breast milk, Sarah and Ashley take a deep dive into how the modern diet has transformed the fatty acid composition of breast milk—and what that means for a child’s lifelong health. From allergies and immune suppression to metabolic issues, cognitive development, and even cancer risk, the girls explore how polyunsaturated fats (PUFAs) are impacting babies from day one. But it’s not all doom and gloom. They break down the science behind breast milk composition, share real studies, and most importantly, offer practical, hopeful strategies for how moms (and future moms) can shift their diet—even within days—to radically improve their baby’s nourishment and resilience. Whether you're already breastfeeding, planning for pregnancy, or just curious about food’s generational impact, this episode will leave you informed and inspired.00:00 – Coming Up00:47 – Mother's Breast Milk Has Undergone a Radical Transformation02:31 – Explanation of How Breast Milk Now Mimics Formula in Fatty Acid Profile04:14 – Historical Data on Rise of Linoleic Acid in Breast Milk05:53 – Allergies and Breast Milk Composition09:20 – Metabolic Suppression and PUFAs as Immunosuppressants11:59 – Consequences of PUFAs in Milk: Cognitive Impairments, Autism, and ADHD14:03 – Childhood Obesity and Early-Life PUFA Exposure16:30 – Body Fat and Metabolic Impact of High PUFA Diets18:14 – Trans Fats in Breast Milk20:00 – Breast Milk: Fat- vs Mineral-Derived Content22:04 – Linoleic Acid and Mammary Tumors24:14 – 1985 Study: Diet Changes Breast Milk Fat in 3 Days25:38 – Low-Calorie Diets During Breastfeeding and Fat Stores27:52 – How to Optimize Fat Quality in the Maternal Diet29:10 – Saturated Fat vs Carbs During Breastfeeding31:57 – Beneficial Saturated Fats: CLA and C15:0 From Dairy34:10 – Raw Milk, History, and Ancestral Practices36:42 – Milk vs Milk Replacements: Nutrient Comparison39:00 – Fast Shifts in Milk Composition—Encouraging Data41:00 – Central Nervous System Risks From High PUFA Exposure42:21 – Prioritizing Whole Food Fats Over Added Fats44:25 – Calorie Balance and Metabolic Consequences48:22 – Total Fat, Type of Fat, and Weight Timing Matters49:57 – Fertility Focus: Prepping Body and Family Health51:32 – Closing Message: Empowerment Through Better Food Sourcing