She Thrives

If your body feels wired but tired, your weight won't budge, and you're on edge despite clean eating and consistent workouts—there's something deeper going on. I break down the sneaky ways chronic stress hijacks our hormones, disrupts sleep, mood, and metabolism, and keeps us spinning in circles. You're not crazy—your body is speaking to you. Let's decode what it's saying and give it what it actually needs. By the end of this episode, you'll understand why your efforts may not be working—and exactly what to do instead. You'll learn how to support your hormones, reset your nervous system, and finally start seeing progress with your energy, mood, and weight—without adding more to your already full plate. What we're covering: One hidden reason your progress feels stuck What your body does under pressure—and why it matters The real deal with cortisol (it's not what you think) Simple ways to calm your system without overhauling your life A mindset shift that changes everything about stress Meditation App : Simply Being App

Get ready to ditch the guilt and feel empowered in your social life! I'm diving into why social situations challenge our health goals — and more importantly, how you can navigate them with confidence, grace, and a little humor. From mirror neurons and decision fatigue to hormonal shifts, I unpack why it's so hard to resist that extra glass of wine or the chips at the party — and remind you, you're not broken, you're just human. Together, we'll explore practical tools like “if-then” planning, reframing self-talk, using empowering phrases, and even power posing to help you feel strong, not stressed, in any social setting. Whether you're heading into a summer packed with BBQs, vacations, and celebrations or just want to feel more in control at dinner with friends, this conversation is packed with strategies to help you stay intentional without missing out. You'll walk away feeling seen, supported, and ready to tackle your next gathering with clarity and self-compassion. ✨ Action items for listeners: Practice “if-then” planning before events to stay grounded Shift your inner dialogue to “I'm choosing” instead of “I can't” Invite friends and family into your health journey — connection matters Use visualization and power poses to boost your confidence Remember: sometimes, choosing the treat is the empowered choice! Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Debunking the Perfect Diet Myth: Let's Get Real About What Works Hey everyone! Ready to cut through the BS on the 'perfect diet'? In this episode, I break down why there's no one-size-fits-all when it comes to nutrition. We'll chat about the common success factors across popular diets, why ultra-processed foods are the real enemy, and practical tips to help you find a sustainable eating plan that you actually love. Key takeaways include:  - Why ultra-processed foods are detrimental to your health - Simple, actionable strategies to clean up your eating habits - A look at different diets and why they work for some and not for others - Practical strategies to reduce the consumption of unhealthy foods  - Importance of whole foods and personalized eating patterns.  Get ready to transform your approach to nutrition and find what works best for you!  Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Have you heard of Siwa Murti? Part 2 with Janelle Marra and she's telling us all about the healing possibilities of Siwa Murti. She's a talented practitioner of this unique Balinese energy healing. I shared two personal stories of the healing my family has experienced. She's truly amazing!!  Listen to learn about the amazing ways it can address various health challenges. We talked about the power of being open-minded, the effectiveness of targeted energy healing, and how it fits beautifully alongside traditional treatments. Don't miss out on these captivating stories (yes AI picked the word captivating but I think that's a word Janelle would use too)! Connect with Janelle Marra: @JanelleMarraHealing Sign up for your 7 Day Free Trial of Soul Sway virtual classes Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

My guest today is Janelle Mara, co-founder of Soul Sway and a Siwa Murti practitioner. We talked about her unique practices in movement and healing and how they can truly transform our health and well-being. We talked about common misconceptions about movement and discussed how Soul Sway's blend of somatic movement, mindfulness, music, and meditation helps us connect deeply with our bodies. Discover the benefits of Soul Sway, such as improved body awareness, enhanced emotional well-being, and greater physical flexibility.  If you're tired of conventional fitness routines and looking to rediscover your body's potential, you'll love hearing about how mindful and intentional movement can offer so much more than just physical benefits. Plus, you'll get all the details on how to join Soul Sway's virtual studio and various programs to start your holistic movement journey. Connect with Janelle Marra: @soulswaypractice Sign up for your 7 Day Free Trial of Soul Sway virtual classes Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Learn why protein is not just for building muscle - it's the cornerstone of your overall health! As omnivores, humans need a balance of nutrients, and the amino acids we get from both protein sources play a crucial role. From supporting your metabolism to regulating hormones and boosting immune function, protein and its building blocks, amino acids, are vital to keeping your body in optimal condition. I'm explaining why you should focus on getting enough protein can make a significant difference in your well-being, what are good sources of protein, and how much is enough. Your takeaways: Key benefits of protein beyond muscle building How protein supports metabolism, hormones, and immune function  The essential role of amino acids Tips to ensure you're getting enough protein in your diet. Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Fat has been blamed for so many things it never actually did—like making us fat. But here's the truth: fat is essential for our bodies, and avoiding it can do more harm than good. I'm breaking down the myths surrounding dietary fat and explaining why fat is a crucial macronutrient. And the role of fat in women's health, especially as we navigate midlife hormone shifts. If you've been avoiding fat because of outdated advice, it's time to rethink everything you thought you knew. What You'll Learn: ✔ Why fat doesn't make you fat—excess energy does ✔ The different types of fat and their impact on health ✔ How fat supports hormones, brain function, and metabolism ✔ Why processed foods and sugar are bigger culprits for weight gain than fat Let's stop fearing fat and start using it to fuel our bodies the right way.  Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Carbs have been called the enemy for years—but is that really true? It's time to cut the crap and get to the facts. Some carbs fuel your body, while others sabotage your energy, hormones, and metabolism. Knowing the difference can change everything. Diving into the biggest myths, what science actually says, and how to eat carbs without wrecking your health or weight. Low-carb diets aren't always the answer, especially in midlife. Want to know which carbs to embrace, which to ditch, and how to find the right balance? Hit play and get the facts! Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Tired of feeling stuck in your health goals? It's time to cut the crap and take control of what's on your plate! Did you know that 80% of grocery store items aren't truly food? They're edible imposters that sabotage your energy and vitality. This episode dives into how to break free from the processed food trap and make nourishing, sustainable choices that fuel your body for the long haul. Action Items: Cut the crap by shopping the perimeter of the grocery store for whole, real foods. Replace sugary drinks with sparkling water or plain tea to start reducing inflammation. Focus on adding nutrient-dense foods—think veggies, lean proteins, and whole grains—to your meals. Make small, intentional swaps, like using olive oil instead of vegetable oil, to support long-term health. Take one step today to fuel your health and feel amazing—because you deserve it! Click play to start cutting the crap for good. Resourses: Harvard Health Publishing. (2020). Endocrine disruptors: What to know. https://www.health.harvard.edu/staying-healthy/endocrine-disruptors Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J.-C., Louzada, M. L., Rauber, F., ... & Jaime, P. C. (2018). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 21(1), 5–10. National Institutes of Health. (2021). What is food? National Institutes of Health (NIH) U.S. Department of Agriculture. (2020). ChooseMyPlate: The importance of whole foods. MyPlate | U.S. Department of Agriculture Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Ever frustrated by the slow pace of health improvements? Dive into the truth about why true, sustainable health changes take time and how unrealistic expectations can damage your mindset and overall wellness. Discover the myths perpetuated by diet culture and social media, and why patience and consistency are key to achieving your goals. Spoiler: You're not going to see sustainable results in 30 days. Join us as we debunk these myths and set you on a realistic path to success. Learn to  Banish the mindset of overnight transformations Understand the broader impacts of dietary and lifestyle changes on your body Embrace consistency and realistic timelines for long-term success.  Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Have you ever considered the physical impact of toxic thoughts on your health? Discover how negative self-talk and limiting beliefs can weigh you down more than you realize. Ashley shares her personal journey and provides actionable tips to identify and reframe these harmful thoughts. You will learn the power of thought journaling, the magic of gratitude practices, and the game-changing effects of mindfulness techniques. Tune in to start your thought detox journey and unlock a healthier, happier you! Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

We are discussing the hidden toxins in our homes and personal care products and why you should care. I offered practical tips to help women or really anyone to reduce their exposure to these toxins. Learn simple swaps such as using essential oils instead of synthetic fragrances, choosing glass over plastic, and making natural home cleaners, regularly vacuum and dust your home, and an awesome app to find cleaner personal care products and household items. Small, manageable changes can make a significant impact on your health and wellness.  Listen. Learn. Episode Links and References: Environmental Health Perspectives – Phthalates and Hormone Imbalance The Journal of Environmental Health – Indoor Air Quality and VOCs EPA Safer Choice Certification for Cleaners Parabens and Estrogen Disruption – Journal of Applied Toxicology Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!  

Did you know that hidden toxins in the food we eat every day could be affecting your energy and hormone balance, especially if you're in you're in perimenopause? I want to help you to understand food toxins and how they impact your body over time. Discover the truth about artificial sweeteners, preservatives, and pesticides lurking in your produce and meals and learn actionable, easy changes to make your diet cleaner and healthier. these small but powerful tips will help you feel better and more energized without drastic changes. What can you do?  Focus on organic options  Know the "dirty dozen" Make homemade snacks EWG's Dirty Dozen List Artificial Sweeteners and Gut Health – The Journal of Nutritional Biochemistry Endocrine Disruptors in Processed Foods – Environmental Health Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Welcome to a new series focused on the various toxins that impact our lives. We'll debunk the common misconception that toxins are just industrial chemicals, and uncover their surprising sources in everyday items like food additives, plastics, and even fragrances. Understanding how these toxins mimic hormones and disrupt our body's natural processes, especially in women, is key to making informed health decisions. There's so much overwhelming information, don't worry I'm breading it down into manageable bite-sized pieces, so you won't feel like you need to bubble-wrap your lifestyle. We'll also go over practical steps you can take to reduce your toxin exposure without breaking the bank or adding stress. Join me on this journey to understanding and mitigating toxins, and let's thrive together by making conscious, health-boosting choices.  Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Are you ready learn the science and mindset behind why the number on the scale is not an accurate reflection of health? I'm offering practical and tangible ways to measure your progress without relying on the scale!  I explain what the scale actually measures and why it's critical to focus on body composition and metabolic health instead. There are various factors that can cause daily weight fluctuations and how they don't necessarily correlate with your true health status, wait till you hear alllllllllllll of them. I also have had my own struggles with daily weigh-ins and how it negatively impacted my self-esteem and well-being. By ditching the scale, I've found freedom and fulfillment in listening to my body's true signals.  I asked a very important question in the end and I'd also like to challenge you to:  Use a measuring tape for more accurate body composition tracking.  Pay attention to how your clothes fit as a marker of progress. Track energy levels and physical performance to gauge true wellness.  Ditch the daily weigh-ins and focus on holistic health over mere weight.Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Enjoy this heartfelt chat with Tiffany Mason, my friend and client, to explore what women in their forties need to thrive through perimenopause, AKA, 'second puberty'. And learn how our bodies change inside and out. It's sad how many women don't even know about perimenopause. Why is this piece of education left out for women?  Tiffany shared some of the "ah ha's" she's had throughout learning about how she can best support her body. The rules change as you get older. And, she touched on the importance of self-care, nutrition, embracing new roles, and finding joy in hobbies like crochet and scrapbooking, as well as the power of volunteering in this second phase of life. This episode is packed with relatable experiences and practical advice to help you feel informed and ready to thrive through this stage of life. Tune in to learn how to make small, sustainable changes that will lead to long-lasting improvements in your well-being. Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Join me as I chat with my client and actually podcast manager, Tiffany Mason, about her inspiring health journey and the confusion many women face about being as their bodies change and need to rely on nutrition. We share stories about making health a priority, understanding body changes during perimenopause, and the importance of small, consistent changes in our lives. Tiffany opens up about her struggles with food and how our work together has reignited her health passion. We're all about breaking down the barriers around nutrition and stress to not just survive but thrive. Tune in for a conversation filled with laughs, honest insights, and actionable tips!   Get Your Free Weekly Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

"Most of us don't have the luxury of not planning for our health." This is a huge powerful pillar of health: Sleep. It has an incredible impact on our health and well-being. As someone who has experienced firsthand the transformative power of quality sleep, it's so important for me to share the critical insights and practical tips that can help you unlock the full potential of your rest. When you fall asleep your cells go to work!  I explained why sleep is not just a luxury but a fundamental necessity, especially for women in their forties and older, and how neglecting it can have detrimental effects on our physical and mental health. Are you ready to discover the secrets to a rejuvenating night's sleep and take the first step towards a healthier, happier you? Listen to the episode and learn: - The negative effects of sleep deprivation on weight gain, hormonal balance, and cognitive function - Practical steps to enhance your sleep quality, such as establishing a consistent sleep routine and creating a conducive sleep environment - The impact of sleep on memory consolidation, hormone regulation, and cellular repair. Join me as we uncover the secrets to a rejuvenating night's sleep and take the first step towards a healthier, happier you. Click to listen now! Sleep Mask: Get Your Free Weekly Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

"Don't disappoint yourself so that you're not disappointing others." - Dr. Heidi Ashbaugh Glad to have you back for the end of my conversation with the amazing Dr. Heidi Ashbaugh about the power of “No”. She shared some fantastic insights on how to not just survive, but thrive in life by setting boundaries and prioritizing self-care even if it means scheduling an appointment with yourself. I can't wait for you to hear all the wisdom she has to offer. Here are some key takeaways for you to apply in your own life: - Define your non-negotiables to avoid constantly disappointing yourself - Prioritize your own well-being and happiness over pleasing others - Practice saying no Don't miss out on this episode filled with actionable tips to help you live your best life guilt-free.  To Connect with Dr. Heidi Ashbaugh and get your free guide The Power of saying no Guilt-Free visit: empoweredcoachingHA.com or @‌empoweredcoachingHA Get Your Free Weekly Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

"The power of no is probably our biggest superpower that we don't utilize." - Ashley Bagni Today, the transformative power of setting boundaries and reclaiming your time and self-esteem through the simple yet impactful act of saying no. Are you tired of constantly putting others' needs before your own? Do you struggle with guilt and societal pressure when it comes to prioritizing yourself? Join me as we explore how saying no can be a form of self-care rather than selfishness, and learn how to break free from negative thoughts and judgments to empower yourself and make a positive impact on your life and those around you. We're Talkin': - The emotional challenges and guilt that can follow saying no - Identifying guilt triggers and reframing the power of saying no as self-care - Strategies for challenging societal norms and personal beliefs to prioritize your well-being - The importance of mindset work in health coaching to unlock new possibilities for personal growth - Specific struggles faced by working moms and how to set boundaries without guilt - Actionable steps to regain control over your time, boundaries, and self-esteem through mindset shifts and self-reflection.   Tune in now to discover how saying no can be your key to empowerment and self-preservation! To Connect with Dr. Heidi Ashbaugh: empoweredcoachingHA.com or @‌empoweredcoachingHA Get Your Free Weekly Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

"Piss poor planning will derail you in every single way when it comes to your health." The pillar of movement, There are three typles of movement to plan into your week, strength training, daily movement, and high intensity impact training (HIIT), with a special emphasis on the importance of incorporating strength training into your routine. Join me as I explain how movement can slow down the effects of aging, hormonal changes, and diseases like sarcopenia, while also sculpting a lean, strong physique...not bulky! I'm also highlight movements ability to improve metabolism, bone density, and overall strength and balance.  Get ready to shift your perspective on exercise and embark on a journey of self-discovery through the transformative power of movement...through planning!! LMNT (Electrolyte Replacement Drink) Discount Code: Get Your Free Weekly Tips:  thrivehealthcoachllc.com, Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

"If you are consistently giving your body the language that it speaks, it will consistently understand what you want it to do and it will work with you." - Ashley Bagni  Ever wondered how your food choices can impact your health on a cellular level? Due to my own journey of overcoming severe gastrointestinal issues through nutrition, highlighting the profound impact of nutrient-dense foods on our overall well-being I learned the importance and effects of what we eat. Get ready to challenge traditional diet culture and empower yourself to view nutrition as a tool for effective bodily communication. At 44 I feel the better than I did in my 20's and you can too! So, what can you expect from this episode? - Understanding your own nutritional philosophy - Why calorie counting is in effective - How to talk to your body in your body's language Tune in now to unlock the secrets of nutrition philosophy and take your health to the next level! Get Your Free Weekly Tips:  thrivehealthcoachllc.com, Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

"This is a new frontier. Like, the tides are changing, and there's going to be so much shift in women's health because of that." - Dr. Rodriguez Welcome back to the conclusion of this conversation with the Dr. Rodriguez, a functional medicine specialist, focusing on root cause medicine, who had lots to say about the world of female hormones and hormone replacement therapy. Dr. Rodriguez sheds light on how women's bodies are like finely tuned instruments, constantly sending signals that we often overlook. She stresses the importance of getting your hormone levels checked, especially if you're experiencing symptoms like brain fog or fatigue. We reveled in the American College of Obstetrics and Gynecology changing their stance on hormone replacement therapy. And here's the kicker - she reveals the game-changing benefits of bioidentical hormone replacement therapy that could revolutionize how we approach women's health. Get ready to be blown away by the transformative power of understanding and managing your nuanced hormone health. LIsten to learn... - Schedule a hormone level check with your healthcare provider - Consider the potential benefits of bioidentical hormone replacement therapy - Ensure your longevity To Connect with Dr. Liana Rodriguez: @DrLianaRodriguez or www.DrLiana.com Get Your Free Guides:  thrivehealthcoachllc.com, Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

"If we can do that, we're such powerful creators of our reality, why can't we also create health." - Dr. Liana Rodriguez Dr. Liana Rodriguez and I talked in depth about the power of mindset when it comes to transforming your health. We uncovered how our language and self-talk can either propel us forward or keep us stuck in a cycle of frustration. From discussing the importance of having a coach to reveal our blind spots to exploring the concept of manifesting health, we left no stone unturned in this eye-opening conversation. So, if you're ready to take charge of your well-being and unlock your full potential, here are some key takeaways to get you started: - Shift your focus from the scale to other markers of progress like energy levels and sleep quality. - Embrace the idea of manifesting health and explore the limitless possibilities of creating the life you desire. - Stay open to new ideas and information to expand your knowledge and see what's truly possible for your health journey.  Don't miss out on discovering how a simple shift in mindset can lead to profound changes in your health and overall well-being. Listen now! To Connect with Dr. Liana Rodriguez: @DrLianaRodriguez or www.DrLiana.com Get Your Free Guides:  thrivehealthcoachllc.com, Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com  

"I really hope that I have emphasized the importance of stress management for your health. It, in your mindset around your health, it is truly the lost pillar!"  Hey there! Today's podcast episode is all about stress management and how it can totally change the game when it comes to reaching your health goals. I'm super excited to share with you the power of mindset in transforming your health and well-being. It's not just about positive affirmations, but truly believing in yourself and your ability to stay healthy. I'm offering a fresh take on achieving lasting change in your health journey. Let's dive in and discover how managing stress can be the missing piece in your health puzzle! How to actually get unstuck: - Embrace the power of mindset in achieving your health goals - Prioritize stress management as a crucial component of your well-being - Explore stress-reduction techniques like meditation, breathwork, and qigong - Reflect on your beliefs about your health potential National Library of Medicine: Effects of Stress Article Get Your Free Guides:  thrivehealthcoachllc.com, Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

"So many of us get trapped or stuck in thinking that if you're thin, that means that you're healthy. And those two things could not be more untrue." - Ashley Bagni This is a transformative episode where I dig into the six pillars of health. Imagine viewing your well-being as you would a car - each component needing attention for optimal function. A shift in your perspective will revolutionize your approach to health, emphasizing the interconnected nature of nutrition, movement, mindset, sleep, relationships, and toxins.  I'm uncovering the secrets to longevity and well-being through this dynamic and holistic journey towards better health.

Are you battling with your body fat and feeling like your metabolism might just not be on your side anymore? Did you know there are three types of fat? I'm diving deep into the myths about body fat, metabolism, and how they drastically affect our health, especially for women over 40. I debunked pervasive myths around metabolism and introduced groundbreaking research that reveals the true nature of our body's metabolic phases. I'm challenging the beliefs many of us have held for years and provide a fresh perspective backed by scientific findings. Excited yet? I lay out actionable strategies to help you turn fat on its head and start tapping into your body's true potential. And here's a peek at some actions you might take to rebalance and revitalize your health: - Understand why you should cherish your sleep. - Shift away from an ultra-processed diet. - Embrace strength training to boost your metabolism. - Manage stress and what that means for your fat storage. This isn't about quick fixes but nurturing a sustainable, healthy relationship with your body. Unlock the secrets to not just surviving in your forties but thriving. Whether you're dealing with stubborn body fat or looking to tune up your metabolism, this episode is your guide to making peace with your biological processes in the most empowering way. Get Your Free Guides:  thrivehealthcoachllc.com, Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Do you find yourself starting a new health routine with the best of intentions, only to lose momentum and feel worse than before? You're not alone, and this episode is just what you need. In "How to Really Change Habits," I dive deep into the secrets of sustainable habit formation. Whether it's tweaking your diet, embarking on a new exercise regimen, or cutting down on sugar. Learn why "going big" might make you go home sooner than expected when trying to change habits. And the real scoop on the "21-day myth" to habit formation and what science actually says about changing behaviors. In order to make new habits you need: An Epiphany  ("cold turkey" change) Change in life such as friends, work, lifestyle (fairly difficult or unrealistic) Micro Baby Steps towards new habits (the focus of this episode!) If you're tired of the cycle of starting health routines and not sticking with them, this podcast lays down an achievable plan that respects your pace of life and circumstances. Ashley's personal anecdotes from her own health journey, combined with actionable advice, make  Rediscover your motivation and equip yourself with the tools to succeed in your wellness journey. Turn your intentions into actions that last with "How to Really Change Habits!" Start listening now and take the first step towards a healthier, happier you. Let's Connect: thrivehealthcoachllc.com, @‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

You hear you should eat nutrient-dense food right? But what does that mean?  We have been so programmed to read the nutrition label but it's become more about the ingredient list!  I felt like it was time to share the 4 important ingredients to avoid when purchasing food in the grocery store! And why is everyone talking about whole nutrient-dense foods?  Nutrient Dense Foods Are... Produce • Meats • Seafood • Eggs • Dairy(some exceptions) • Olive/Avocado Oils and Herbs  This is how Dr. Terry Whals put it " We need to eat in a way to support how cells run the chemistry of our lives." Food provides communication for our bodies to carry on life-sustaining processes. I explained how food is your super weapon but keep in mind we can use it to further our health goals or let it be our demise. But don't get me wrong I'm not on the podium teaching perfection...towards the end of the episode I share how I am not perfect all the time and meal math. Meal math? Yup listen to better understand! Let's Connect: thrivehealthcoachllc.com, @‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

The final frontier is all about finding a new equilibrium. Why? Well, listen in to learn the official definition of Menopause, common symptoms, and about decreased Estrogen production in your body during this massive transformation. Did you know Menopause is actually only one day? And majority of women in other countries do not experience the common symptoms American women do! Estrogen is so important to our body, not just as a sex and reproduction hormone, but to your whole body; bones, brain, cardio, microbiome and all other systems. Learn how you can best support your body as it ceases the production of Estrogen in Menopause and Post Menopause. Strength Training - muscle is a metabalic powerhouse Protein consumption  Become aware of and avoid Toxins Stress Management Let's Connect: thrivehealthcoachllc.com, @‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Perimenopause, say what? The days of hosting the dinner parties are winding down and you are in Perimenopause. Perimenopause is roughly the last 10 years before you are in Menopause. Seems like you are headed to a good place with no more periods right? But then cue the slowing production of estrogen and your hormone equilibrium goes haywire. Most of you may not have even heard of Perimenopause before because as it turns out 50% of all women don't know they are in perimenopause. And sadly that is because only 4% of all the research and development dollars are spent on women's hormonal health. I shared more shocking stats in this episode. Join me in this episode as I explain Perimenopause, common symptoms you may be experiencing, and better explained these tips to help you while you are on Mr. Toad's Wildride. Nutrition Strength Training Sleep Stress ManagementL Let's Connect: thrivehealthcoachllc.com, @‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

We have finally made it to the 4th part of our dinner party! Everyone is rejuvenated from resting and ready for some dessert! Our dominant party guest is Progesterone and she's a sweet gentle kind soul. Find out how you can best support her and who she does not get along with. I really hope this 4 part series has helped you to know how to be the best dinner party hostess you can be and has given you a better understanding of what is going on during this cycle. Let's Connect: thrivehealthcoachllc.com, @‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Girlfriend needs a break! We've gotten the dinner party started and this is phase three of the party where everyone has full bellies and decides to chills out on the couch! Our hormones take a break in preparation for progesterone. I'm explaining what to expect and how you may be feeling. It still shocks me that no one really tells women what their bodies are actually doing. We just figure it out through conversations with our girlfriends, what people find out when they get sick, or seeking out our own information and drawing conclusions from there. Wonder no more! Let's Connect: thrivehealthcoachllc.com, @‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com  

So you were mindful of insulin during the first phase of the party which lasts 10 days. But Estrogen is ready to take the spotlight off of her because for the next 5 days a different dinner guest becomes dominant. Who could it be and why don't they like cortisol? In this episode, I will share ways of keeping cortisol at bay so Testosterone effectively do what it's suppose to do, and learn what that is. Let's Connect: thrivehealthcoachllc.com, @‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com          

Have you ever held a dinner party? There is so much prep, entertaining, and then the clean up. As women we figuratively are always hosting a dinner party for our hormones. It's like we become “women” with no thorough explanation and it just keeps going for roughly the next 40 years. There are four phases to this perpetual dinner party and over the next 4 episodes I'm going to explain who is the dominant dinner guest and break down what is going on with your hormones to help you better understand how to best support and nurture your body. Let's Connect: thrivehealthcoachllc.com, @‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com