Rooted in Resilience

In this episode, Sarah & Ashley bring back Kathleen Stewart to continue their discussion of the Minnesota starvation experiment and the importance of eating enough food. It highlights the consequences of under-eating and the need to increase calorie intake. The conversation emphasizes the significance of the experiment's findings and their relevance to modern health issues, the normalization of low-calorie diets, and the need to find the high end of one's maintenance calorie range. Takeaways: Under-eating can have severe long-term consequences on various body systems. Prolonged calorie restriction can have severe repercussions on the body, including damage to organs and intestinal health. Finding the high end of one's maintenance calorie range is vital for optimal health. Gradually increasing calorie intake and focusing on nourishment is important for overall health and well-being. Longer periods between dieting phases are necessary to allow the body to recover and avoid weight oscillation. Chapters: 00:00 Introduction and the Impact of Under-Eating 02:45 The Significance of the Minnesota Starvation Experiment 09:36 Sex Differences when Under-Eating 13:19 Determining Adequate Calorie Intake 24:27 Physical Symptoms of Under-Eating 33:01 The Consequences of Prolonged Calorie Restriction 37:16 Prioritizing Nourishment Over Restriction 45:11 The Importance of Longer Breaks Between Dieting Phases ____________________________________________________ Follow Kathleen Substack: https://stewartk.substack.com/?r Instagram: https://www.instagram.com/recoen/ ☕️ Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen ____________________________________________________ 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/ ➡️ Twitter: https://twitter.com/strong_sistas

In this conversation, Ashley and Sarah sit down with Tyler Woodward to discuss what they wish they knew when they started exercising. They reflect on their own fitness journeys, the lessons and mistakes they made along the way. Join Train 2 Change!: Women's Sign-Up Link: https://coach.everfit.io/package/CT312562 Men's Sign-Up Link: https://coach.everfit.io/package/BD646286 Takeaways: Smart exercise selection is important to building muscle groups while avoiding injury. Overexercising can be detrimental to health and lead to worse results. Focus on progressive overload and proper form to build muscle effectively. Don't compare weights used by different individuals; focus on your own progress. The pursuit of perfection in fitness can be detrimental to mental health. It is important to have realistic expectations and love and accept yourself throughout the journey. Hormonal balance is important for optimal muscle building and physique. Restrictive diets and low calorie intake can have long-term negative effects on metabolism and health. Chapters: 00:00 Introduction to Train to Change 05:46 The Dangers of Extreme Exercise 08:33 How We Got Into Fitness 11:53 Advice to Their Younger Selves 15:37 Lessons Learned 20:29 The Importance of Rest 36:14 Influencers and Misinformation 44:11 Newbie Gains 50:06 The Sweet Spot of Intensity and Rep Ranges 57:24 The Fallacy of Comparing Weights 01:03:09 The Importance of Consistency and Avoiding Program Hopping 01:15:17 The Long Road to Progress 01:21:01 The Role of Hormonal Balance in Building Muscle 01:30:03 Regrets and Lessons Learned 01:37:23 Train to Change ____________________________________________________ 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/ ➡️ Twitter: https://twitter.com/strong_sistas

In this episode, Ashley & Sarah sit down with Suzanne Alexander where she details her experiences visiting indigenous tribes throughout Australia. They dive into the traditional diets in the cultures, how they're being affected by Westernization and much more... Timestamps: 0:00 Trailer 1:10 Introduction 19:33 Suzanne's Trip 31:29 The Dani Tribes 49:45 The Wamena 58:05 The Salomon Islands 1:02:17 The Samoa 1:16:40 The Vanatu 1:26:04 FIJI 1:35:01 Wrapping Up Follow Suzanne ____________________________________________________ Instagram: https://www.instagram.com/suzanne.alexander.104/ Amazon- The Ancestorial Diet Revolution ____________________________________________________ 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/ ➡️ Twitter: https://twitter.com/strong_sistas

In this episode, the Strong Sistas sit down with Kathleen Stewart to tell her story of recovery including regaining her ability to walk, fighting through MCAS, POTS, serotonin syndrome, Rhabdo, frozen shoulder and much more... Timestamps: 0:00 Introduction 2:26 Kathleen's Backstory 9:30 The Importance Of Increasing Calories 13:30 Kathleen's Downfall 22:20 Hitting Ground Zero 28:30 The Importance Of Building Muscle 30:05 Balancing Life & Recovery 36:20 Moving Forward 39:50 Life Changing Supplements 45:00 Realistic Timeline Of Healing 47:05 Kathleen's Calorie Recommendations __________________________________________________________ Follow Kathleen: Instagram: https://www.instagram.com/recoen/ Substack: https://stewartk.substack.com/?r= ☕️ Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen __________________________________________________________ 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/ ➡️ Twitter: https://twitter.com/strong_sistas

In this episode Sarah & Ashley sit down to discuss navigating the changes of life & how to move on. They dive into purging Sarah's wardrobe and embrace your body as it changes throughout your life, problems caused by dieting, & regaining your metabolism. Takeaways: - How To Embrace Your Body As It Evolves Throughout Life - The Issues With Cutting Calories - How Your Metabolism Affects The Amount Of Calories You Burn - How To Regain Your Health References: PUFAs are Harming Your Health with Dr. Chris Knobbe | Rooted In Resilience Podcast #12: https://www.youtube.com/watch?v=aq3odqRMLww&pp=ygUcZHIgY2hyaXMga25vYmJlIHN0cm9uZyBzaXN0YQ%3D%3D __________________________________________________________ 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/ ➡️ Twitter: https://twitter.com/strong_sistas Timestamps: 0:00 Intro 3:00 Diet Culture 7:45 Calorie Restriction Decreases Metabolism 16:30 Importance Of Eating Enough 24:00 Improving Your Metabolism & Changing Your Mindset Around Your Body 30:00 Boosting Metabolic Rate 39:00 Overexercising 41:40 What Is A Healthy Female Body 47:00 Unrealistic Body Expectations 53:45 The Importance Of Fertility

In this episode Sarah & Ashley sit down to discuss finding the balance between health & fulfillment including: eating out, finding ways to relax and the enjoyment of creation.(We had some issues with the video recording , but we've fixed it for all future episodes :). __________________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https: //www.youtube.com/@StrongSistas ⭐ 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/ ➡️ Twitter: https://twitter.com/strong_sistas Time Stamps: 0:00 Introduction 1:30 To Eat Or Not To Eat Game 7:30 Health Shouldn't Be Hard 12:50 The Importance Of Creation 19:30 Real Vs. Fake Food 22:30 Going Out To Eat 33:34 Striving For Diet Imperfection 43:30 The Importance Of Mindset 49:20 Brain Training & Meditation 57:00 Building A Community 103:14 Discussing Diet Trends

In this solo cast Ashley & Sarah sit down to recap their lives the last few months and dive into issues with modern diet culture, how to stop fearing food, and finding joy in life again.Subscribe To The Rooted In Resilience Podcast___________________________________Youtube: https://www.youtube.com/ @StrongSistas  Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ceApple 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-signupNewsletter SignupOur Farm CoOp, Nourish(the highest quality food, delivered): 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 Low PUFA Eggs, delivered to your door: https://angel-acresfarm.com/pages/waitlist-for-eggsFollow Us On Social Media___________________________________ Instagram: https://www.instagram.com/strong.sistas/ Twitter: https://twitter.com/strong_sistas

Ash enjoyed sitting down with our friend, Dr. Chris Knobbe, to discuss PUFAs (polyunsaturated fatty acids). We dive into the specific health consequences that occur when PUFAs become a high % of your diet. These fats aren’t toxins, but the dose makes the poison. We discuss why you should not try to increase your Omega 6 or Omega 3 consumption - prioritize saturated fats! Chris Knobbe, MD, is a physician, researcher, ophthalmologist, public health advocate, and Associate Clinical Professor Emeritus, formerly of the University of Texas Southwestern Medical Center in Dallas, Texas.   Dr. Knobbe’s research has focused greatly on the “vegetable oil hypothesis” as the primary driver of overweight and chronic disease.  In 2016, Knobbe formally introduced the hypothesis that processed foods and vegetable oils are the primary drivers of AMD, which is the leading cause of irreversible vision loss and blindness in people over the age of 50, worldwide.   Time Stamps 0:00 - Intro 1:30 - Dr. Chris Knobbe’s background 5:50 - Nutrition courses in med school & challenges with publishing research  8:50 - what are PUFAs and history of our fat consumption 23:50 - health consequences of PUFA consumption  35:30 - Chris’s 4 pillars of hazard with high Omega 6 consumption  41:00 - what is oxidation 49:00 - what about Omega 3s? 1:01:35 - summary of 4 health consequences of high PUFA consumption 1:05 - Vitamin E 1:08:20 - Tips to reduce PUFA consumption, fatty acid analysis of our chicken eggs and meat, nuts & seeds 1:36:25 - how to find and support Dr. Chris Knobbe’s work Links: https://www.CureAMD.org http://www.AncestralHealthFoundation.org (pending activation) Links to Recent Presentations: https://www.youtube.com/watch?v=-te509vqnFs https://www.youtube.com/watch?v=H0bRGsev4fI Dariush Mozaffarian paper about calories going down and obesity rate going up https://academic.oup.com/ajcn/article/115/6/1445/6572830  Contact  Chris A. Knobbe, MD Ancestral Health Foundation Cure AMD Foundation PO Box 3768 Boulder, CO 80307 United States cknobbe@me.com ck@CureAMD.org 

We were blessed to sit down and talk with Kate Kavanaugh today, the founder of Western Daughters Butcher Shop in Colorado, the host of Mind, Body and Soil Podcast, and an overall badass farmer/butcher/woman - you’re going to want to hear her story! The bulk of the conversation is centered around the idea that farming, butchering, and every step of the process of “farm to table” is not without hardships. Kate shares her own struggles keeping Western Daughters afloat, and brings up important considerations regarding the food and farming systems in America, and the struggles this not only brings upon the farmer, but the consumer. Learn how you can do your part to support local farmers with smaller, more realistic steps that go a long ways. We also talk about community, how most of us are seeking to “find our tribe” and feel a part of something greater, which involve the food that is placed at our tables. The importance of having conversations, being open minded, and finding individuals whom seek to evolve and expand their horizons with you cannot be overlooked. We hope you enjoy this candid conversation and we’ll absolutely have Kate back on to talk more about her dietary influences and her perspective on healing. KATE’S INSTAGRAM: https://www.instagram.com/kate_kavanaugh/ KATE’S PODCAST: https://tr.ee/fWs1KMBtNc KATE’S SUBSTACK: https://katekavanaugh.substack.com/?r=6gzp&utm_campaign=pub-share-checklist WESTERN DAUGHTERS: https://westerndaughters.square.site GROUND WORK COLLECTIVE: https://groundworkcollective.com

We had the pleasure of talking with Dr. Tom Cowan in this episode intended to challenge your current beliefs about the human body, what makes us sick, and consider a new outlook on healing. It may seem simple, but in Dr. Tom’s eyes, it is. Or at least, things are not as complex (or maybe more complex) than what we’ve been led to believe. Basically, Dr. Tom challenges us all to question everything, and in doing so, we are prompted to look at beliefs we’ve formed based on evidence that may not be substantial enough to warrant entire theories or our working knowledge on topics to stem from. Tune in to learn more why Dr. Tom gave up his medical license, whether he believes “viruses” are indeed what makes us sick, whether the heart is a pump, his thoughts on cellular structures within the body (you know, like the endoplasmic reticulum pictures you’ve seen in your high school textbooks), genetics, cancer, structured water, immune system, EMFs, light, etc… At the end, we try to simplify this discussion down into what Dr. Tom believes is crucial for the human body to heal. It was a refreshing outlook when things can seem so complex and scary at times.  Hope you enjoy! You can find Dr. Cowan at: https://drtomcowan.com