Skinny culture is back, and it’s louder than ever.

In this episode, we talk honestly about the pressure to be ultra-thin (at all costs!) and why chasing that look can quietly wreck your health, your hormones, and your long-term well-being.

Ashley and Sarah share their own stories of growing up in the height of constantly under eating and thinking smaller always meant better. What felt like “discipline” at the time turned into years of physical and emotional consequences, from tanked metabolism to anxiety and body obsession.

We unpack how social media has revived the thin ideal, how extreme low-calorie diets are being normalized again, and how trends like GLP-1 medications are shifting the goal from “healthy” to simply “smaller.”

We also break down what actually happens inside your body during prolonged under-eating, from muscle loss and hormone disruption to immune suppression and poor detox capacity.But this conversation isn’t just about what’s wrong. We talk about what real health looks like: protecting your metabolism, preserving muscle, supporting your hormones, and building habits that are sustainable. We discuss why short, intentional fat-loss phases are very different from chronic restriction, and why strength, nourishment, and resilience matter more than a number on a scale.

If you’ve ever felt caught in the cycle of dieting, comparison, or trying to shrink yourself to feel “enough,” this episode is for you.It’s an honest conversation about breaking the skinny mindset, and building a healthier future for ourselves and the next generation.

Timestamps

0:17 – What Is “Skinny Culture” & Why It’s Trending Again

1:02 – The Return of the Ultra-Thin Ideal

2:33 – Extreme Low-Calorie Diets: What Really Happens

3:43 – How Social Media Glorifies Disordered Eating

5:03 – Ozempic & GLP-1 Drugs: What’s Driving the Shift

6:10 – Real-Life Stories & Consequences

8:22 – The Hidden Dangers Behind “Healthy” Diet Trends

10:47 – Lost Menstrual Cycles & Hormonal Disruption

12:56 – Detox Pathways, Metabolism & Autoimmune Risk

14:27 – Body Dysmorphia & the Psychological Toll

19:16 – Long-Term Recovery: What No One Talks About

25:06 – Why Muscle & Metabolic Health Matter

30:22 – Healthier Alternatives to Skinny Culture

35:47 – The Role of Parents & Culture in Body Image

45:13 – Practical Steps to Raise Healthier Generations_______________________________________________________________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_______________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: Low PUFA eggs/chicken/pork, 100% grass-fed beef and lamb, sourdough, raw dog food, & more

https://nourishfoodclub.com/ _______________________________________________________________

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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program Join 250+ 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 April 1, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

Has modern naturopathic medicine lost its way? In this episode of Rooted in Resilience, we sit down with Dr. Alex Orton to explore an uncomfortable but important question: as naturopathic medicine has grown in popularity, has it quietly begun to resemble the very conventional system it once sought to challenge?

Dr. Orton shares his personal journey into naturopathic medicine, which began after his own health crisis in college. What started as panic attacks and poor lifestyle habits ultimately led him to discover the powerful impact of nutrition, sunlight, meditation, and foundational health practices, and to pursue a career rooted in holistic healing.

Together, we unpack common misconceptions around naturopathic and functional medicine, including the assumption that “holistic” automatically means whole-person care.

Dr. Orton describes the naturopathic landscape as a kind of “Wild West,” where differing philosophies can leave patients confused and overwhelmed. He also highlights a concerning shift toward lab-driven, supplement-heavy approaches, what he calls “green allopathy”, and explains why this mindset can miss the body’s innate healing intelligence.

At the heart of this conversation is the philosophy of vitalism: the belief that the body knows how to heal when given the right conditions. Rather than treating the body like a machine to be fixed, Dr. Orton emphasizes supporting energy production, mental-emotional health, and the foundational pillars of wellness. We also discuss food intolerance testing, the importance of mindset in healing, and why surrender, not force, often plays a key role in recovery.

This episode is a thoughtful invitation to rethink what true holistic care looks like, and to reconnect with the body’s natural capacity for healing.

Topics covered include:

• Has naturopathic medicine become too conventional?
• The rise of “green allopathy” and supplement overload
• Energy production is crucial for healing.
• Vitalism and the body’s innate healing intelligence
• The importance of mental-emotional health
• Food intolerance testing and personalized care
• Dr. Alex’s four pillars of health include detoxification, nutrition, lifestyle, and mental-emotional health.
• Why surrender can be an essential part of healing

If you’ve ever felt overwhelmed by protocols, confused by conflicting health advice, or disconnected from your body in the healing process, this conversation offers a refreshing and grounded perspective!

TIMESTAMPS

• 01:20 Introduction to Naturopathic Medicine and Personal Journeys
• 04:43 The Downfalls of Current Naturopathic Medicine
• 08:38 The Wild West of Naturopathic Practices
• 12:26 Functional Medicine vs. True Holistic Healing
• 16:20 The Importance of Energy in Healing
• 19:39 Addressing the Mental-Emotional Component
• 23:07 The Role of Consistency in Health
• 26:00 Challenging Conventional Medical Perspectives
• 31:53 Understanding Autoimmune Conditions
• 35:39 The Four Pillars of Health
• 42:46 Surrendering to the Healing Process
• 53:45 Lab Work and Food Intolerance Testing

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Learn more and work with Dr. Alex Orton:

https://havenholistichealth.com

Dr. Alex Orton on socials:

https://www.instagram.com/havenholistichealth/

https://www.instagram.com/alexorton.nd/

What if cancer is a metabolic problem that can be cured? (Instead of a genetic chronic disease)

In this episode, I’m joined by a repeat guest Georgi Dinkov to explore cancer through the lens of cellular energy, metabolism, and mitochondrial function. Instead of framing cancer as a “war” on tumor cells, we discuss a different paradigm: restoring energy, supporting respiration, and addressing systemic metabolic stress.

We cover:

- Cancer as a reversible metabolic problem, rather than a genetic one

- Glycolysis vs oxidative metabolism and why it matters

- CO₂, lactic acid, pH, and mitochondrial health

- Where Georgi’s views differ from mainstream oncology, and even other researchers (like Dr. Seyfried) who view cancer as a metabolic problem

- Georgi's recent surprising research findings and future cancer study directions

- How to support his ongoing work

This conversation challenges conventional narratives and offers a hopeful, systems-based way of thinking about health, disease, and the future of cancer medicine.

**for educational purposes only, not medical advice. Consult with your doctor for best treatment options**

TIME STAMPS

0:00 - Intro

1:01 - Welcome & life update with Georgi

2:48 - What is Georgi eating these days

6:00 - Diet perfection, stress, and sustainable eating

13:23 - Update on Georgi's cancer studies

20:00 - Cancer as a metabolic disease vs genetic theory

27:00 - Quorum sensing & cellular decision-making

30:00 - Mitochondria, CO2, and lactic acid

36:00 - Radiation, EMFs, and metabolic suppression

40:30 - Why killing cancer cells may be the wrong strategy

49:00 - Warburg effect: glycolysis vs oxidative metabolism

58:55 - Where Georgi disagrees with some other 'metabolism focused' cancer researchers like Dr. Seyfried

1:00:15 - Future studies with Meldonium (Mildronate)

1:10:30 - PUFAs, saturated fat, and tumor resistance

1:12:30 - How to support Georgi’s research

1:16:40 - Closing thoughts: hope, metabolism, and self-healing

_______________________________________________________

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

_______________________________________________________

Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club

https://nourishfoodclub.com/

🥚Join waitlist for our low PUFA, corn & soy free, pasture-raised eggs:https://nourishfoodclub.com/pages/why-join-angel-acres-egg-waitlist

_______________________________________________________

Follow Us On Social Media

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➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077

____________________________________________________

⭐️ The Transform Fat Loss and Metabolic Restoration Program

Join 250+ 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 April 1, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

_______________________________________________________

About Georgi Dinkov:

Georgi is a computer scientist, researcher, and biochemist focused on pro-metabolic approaches to health and disease, with an emphasis on mitochondrial function and systemic energy balance.

Link to his blog:

https://haidut.me

Support Georgi’s work at Idea Labs:

https://idealabsdc.com/

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

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

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

TIME STAMPS

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

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

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

00:06:15 - Restoring proper carbohydrate metabolism.

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

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

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

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

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

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

______________________________________________________________________

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

______________________________________________________________________

Follow Us On Social Media

➡️ Instagram: https://www.instagram.com/strong.sistas/

➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1

➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077

➡️ X: https://twitter.com/strong_sistas

____________________________________________________

⭐️ 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.

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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!"

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Time Stamps

00:00:38 - Introduction

00:02:32 - What We All Had for Breakfast

00:06:24 - Introductions and Transformations

00:15:31 - Age and Menopause Experiences

00:25:21 - Debunking Menopause Myths

00:37:01 - Important Lifestyle Habits

00:43:48 - Empowerment Through Knowledge

00:50:12 - Intentional Eating Matters

00:59:58 - What You Would Say to Yourself 10 Years Ago

01:02:45 - Strength Training for All Ages

01:07:43 - Concluding Thoughts to Wrap it Up

01:15:30 - Community Support is Key

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⭐️ The Transform Fat Loss and Metabolic Restoration Program Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.⭐️ Next group starts Dec 29th, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform

Are you "boring" or are you just in a low energy state? Constantly tired, irritable, and obsessed with food on your diet? It might not be a lack of willpower, it might be physiological starvation. In this episode, we again dive deep into the Minnesota Starvation Experiment (MSE) to uncover the shocking psychological effects of prolonged calorie deficits that mirror modern restrictive diets.

We break down chapters 38 & 39 of the MSE, revealing how under-eating leads to:

• Crashing sex drive & strained relationships

• Loss of humor, motivation, and social initiative

• Intense food obsession and bizarre eating habits

• The harsh reality that recovery isn't overnight, and can take several months

This isn't just about weight loss; it's about why constant dieting can make you hate your life and how to escape the weight-loss and weight-regain cycle with a smarter, more sustainable approach.

______________________________________________________________________

⭐️ 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-59ff2a5d-46bd-4c0f-b6ac-01512292ccda

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 Myths

03:00 Understanding Calories In vs. Calories Out

08:49 The Importance of Tracking Calories

12:04 Rapid Fat Loss vs. Prolonged Deficit (longer fat loss phases)

23:31 The Role of Muscle and Micronutrients in Fat Loss

34:49 Impact of Energy Availability on Hormones

36:43 Testosterone Levels in Men and Women

38:25 The Debate on Caloric Deficits

40:19 Diet Adherence and Motivation

42:31 The Role of NEAT in Fat Loss

43:23 Lessons from Transform Program

44:46 The Reality of Extreme Dieting

48:45 Dispelling Myths on Muscle Preservation

49:42 Hormonal Changes During Weight Loss

55:29 The Behavioral Side of Dieting

58:24 Understanding Metabolic Adaptation

01:04:02 Building Muscle for Metabolic Health

01:07:02 Menopause and Body Composition Changes

01:09:39 The Importance of Muscle in Physique Improvements

01:12:55 Transforming Through Metabolic Restoration

01:18:03 Community Support in Health Journeys

01:19:39 The Shift from One-on-One to Group Coaching

01:24:33 Redefining Success in Health and Fitness

01:31:18 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

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➡️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-01512292ccda

Link to join the Free Live Q&A on Friday Nov 28 at 2 pm ET:

https://us06web.zoom.us/j/83840940726?pwd=ReypaHFAvib2gqLcYrrqeum9zZ8Mav.1