Rooted in Resilience

Your personality changes based on what you eat. And your constant worry about your health, food obsession, and low energy may not just be “in your head”... they can be direct, physiological symptoms from a Low Energy Availability (LEA) state.In this episode, we dive deep into Chapters 40 & 41 of the Minnesota Starvation Experiment: one of the most revealing studies on what happens to the human mind under LEA, not eating enough food for the body's needs.We break down the shocking data on how semi-starvation systematically changed the subjects' personalities, leading to hypochondria, depression, hysteria, and more.This isn't just history. It’s a lens to understand the modern dieting struggle, anxiety, and why willpower often fails. We connect the 1944 data to today's health crisis and explain what this means for you.In This Episode, You’ll Discover:• The 3 personality traits that increased most dramatically during starvation (you’ve likely felt these).• Why subjects became obsessed with self-diagnosis and “Google doctoring”, and how to reverse it.• The critical difference between a psychological issue and a physiological signal from an energy-deprived brain.• What happened during rehabilitation: How long it took for their minds to recover, and the crucial lesson for anyone coming out of a diet.• Modern application: Why long, drawn-out fat loss phases can be damaging, and what a smarter approach looks like.This experiment is proof that personality is not static, it changes with your metabolic state.______________________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube:    / @strongsistas   ⭐ Spotify: https://open.spotify.com/show/3NTIxm2...⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast...______________________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/news...______________________________________________________________________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/ 🥚Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door:https://nourishfoodclub.com/collectio...______________________________________________________________________Follow Us On Social Media➡️ Instagram:   / strong.sistas  ➡️ X:   / strong_sistas  ➡️TIKTOK: https://www.tiktok.com/@strong.sistas...➡️FACEBOOK: https://www.facebook.com/profile.php?...____________________________________________________⭐️ 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

In this honest and eye-opening episode, we unpack the myths surrounding menopause and the confusion so many women face when trying to care for their health during this stage of life. Ash and Sarah Armstrong are joined by Julie and Keli (who went through the Transform program and are now Transform coaches) who share their personal experiences navigating menopause, unlearning misinformation, and rebuilding trust in their bodies. Together, they talk about the impact of chronic dieting, food rules, and societal pressure on women’s health. And how shifting toward intentional eating, strength training, and supportive habits changed everything. Julie and Keli open up about what they once believed, what actually didn’t work, and the mindset shifts that helped them regain energy, confidence, and control. This conversation highlights the power of education, community, and informed choices, while offering practical insight into why fueling well and building strength matter at any age. If you’ve ever felt confused, frustrated, or stuck in menopause, this episode will leave you feeling seen, empowered, and hopeful.------------------------------------------------------A Transform review from ANDREA who is in menopause at age 59 = "I'm 59 and post menopausal, and it seems that weight loss is so much harder than it was when I was young. Before this program, nothing I had done before menopause worked to get rid of the 40 pounds I gained during menopause....I'm now a year into Transform (2 cuts) and I am down 15 pounds and I am stronger than I have ever been (at age 59!) I had not been able to lose at all in the years before I started this program...What I love about this program is that in between my fat loss phases (once my calories go up) I can live my life. I also like that I can eat carbs and realize how much better I feel when I do...We're making real, lasting changes to our bodies. A true transformation!"------------------------------------------------------Time Stamps00:00:38 - Introduction00:02:32 - What We All Had for Breakfast00:06:24 - Introductions and Transformations00:15:31 - Age and Menopause Experiences00:25:21 - Debunking Menopause Myths00:37:01 - Important Lifestyle Habits00:43:48 - Empowerment Through Knowledge00:50:12 - Intentional Eating Matters00:59:58 - What You Would Say to Yourself 10 Years Ago01:02:45 - Strength Training for All Ages01:07:43 - Concluding Thoughts to Wrap it Up01:15:30 - Community Support is Key------------------------------------------------------⭐️ 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

Explore the chilling psychological effects of prolonged calorie deficits, as revealed by the Minnesota Starvation Experiment. Discover how under-eating leads to irritability, reduced sex drive, and strange eating behaviors. The discussion highlights low energy states and their impact on social life, humor, and motivation. Learn about the slow and challenging process of recovery from nutritional deprivation, emphasizing that mental endurance can decline while IQ remains intact. The conversation also critiques extreme dieting behaviors and the importance of adequate caloric intake for mental and physical well-being.

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