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.

______________________________________________________________________

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⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce

⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063

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{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}

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____________________________________________________

0:00 – Coming Up

0:46 – Health Habits, Relationships & Modern Life Tensions

1:34 – The Daily Threats: Plastics, Blue Light & Circadian Disruption

2:06 – Seeing the World Through a Different (Healthier) Lens

3:18 – Is It Orthorexia or Just Caring About Real Food?

4:46 – Chronic Illness, Boundaries & Non-Negotiables

5:50 – The Social Stigma of Being Health-Conscious: Embrace Being the Weird One

7:45 – Navigating Social Life with Different Health Priorities

9:22 – Chronic Symptoms as the New Normal

11:29 – Why Healthy Living Requires Effort: Meal Prep, Planning & Avoiding Energy Crashes

12:29 – Setting Boundaries & Owning Your Time

13:24 – Eating Patterns, Stress, and Consistency

15:55 – Planning for Your Health Like You Plan for Livestock

16:30 – Canning, Preserving & Ancestor-Inspired Living

18:08 – Healthy Snacking On-the-Go: Jerky & Fruit Tips

19:13 – Being the Only Healthy Person in the Room

20:26 – The Basics: Nutrition, Movement, Grounding & Sunlight

21:37 – What Influences People to Change?

22:58 – Health Trends vs. Long-Term Consistency

23:27 – The Power of “Boring” Daily Habits

24:15 – You Can’t Force Change, But You Can Model It

24:56 – Start With One Thing (and Invite People In)

25:26 – Navigating Relationships with Different Lifestyles

27:20 – Real Life vs. Wellness Instagram Aesthetic

28:13 – Feeling Isolated in a World That Normalizes Dis-ease

29:08 – Bridging the Health Gap Without Judging

30:09 – Help with Compassion, Not Pressure: Change Still Requires Personal Effort

31:00 – Don’t Burn Out Trying to Save Everyone: Focus on One Thing They’re Ready to Shift

32:03 – Feeling Alone in Your Health Values

33:03 – Protect Your Energy While Staying Open

34:02 – Spend Time with People Who Want Change

34:22 – Speak Their Language: Share Content They’ll Relate To

36:10 – Final Thoughts: Modeling Resilience & Grace

Feeling lost in the maze of hot-flashes, “low-estrogen” headlines and carb confusion after 40?  Functional health coach Kate Deering (author of How to Heal Your Metabolism) joins this episode to bust menopause myths—and explain why carbs, not chronic keto, may be the missing lever for hormone balance, thyroid health and lean body-composition.

Whether you’re perimenopausal, post-menopausal, this deep dive gives you actionable tools to regulate blood sugar, restore progesterone, improve sleep and feel strong—without fearing fruit or sourdough.

______________________________________________________________________

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}

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____________________________________________________

0:00 – Coming Up

1:35 – HRT vs MHT: new medical language explained

2:35 – Observational studies, selection bias & the $25 B market

6:00 – Peripheral Estrogen, Prolactin & Why Tests Mislead

8:17 – Stress, Aromatase & Making Estrogen in Fat Tissue

13:40 – Estrogen “Dampens the Alarm” But Doesn’t Fix the Fire

16:45 - Hot-Flashes = Mini Stress Alarms & Estrogen’s “Mute Button”

21:36 – Dr Dalton’s 3-hour Starch Diet & Progesterone Synergy

29:29 – Hot-Flash Relief, “Low-Estrogen” Lore & Hidden Estrogen Overload

36:13 - Practical Ways to Lower Tissue Estrogen, Stress & Hot-Flash Triggers

43:35 - Digital Detox: Cutting Back on Phones & Social Media

47:25 – Smart, Stress-Friendly Exercise: Strength Work + Daily Movement

50:25 - Can a Bioenergetics Approach Delay the Onset of Menopause by Decreasing Hormonal Stress?

56:50 –  Do Certain Types of Carbohydrates Worsen or Improve Typical Menopausal Symptoms Such as Hot Flashes?

1:02:01 - Can You Reverse Insulin Resistance With Carbs?

1:10:55 - Best Workouts for Women 40-Plus 

1:14:30 – Simple, Boring, Consistent: The Real Healing Timeline

1:16:29 – Kate’s Go-to Breakfast (sourdough, eggs & marmalade!)

1:17:58 – New Book Teaser & Where to Find Kate

1:20:34 – Parting Advice: Ketones Aren’t Compulsory, Carbs Aren’t Killers

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}

______________________________________________________________________

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____________________________________________________

0:00 — Coming Up

0:51 — Welcome Mike Pavone: Male Fertility & Preparing for Pregnancy

2:30 — The Labs Mike & His Wife Ran Before Trying for a Baby

6:14 — Copper Deficiency: Mike’s Surprising Personal Fix

7:39 — High Prolactin: Hidden Roadblock for Female Fertility

10:00 — Early Testing: Why Waiting 6–12 Months Can Waste Time

11:55 — What to Look for in Male Hormone Labs

14:00 — How LH, FSH, and Testicular Function Work

15:30 — Estradiol & DHT: Finding the Hormone Balance Sweet Spot

16:50 — Fixing Low Testosterone: It’s Not Just About TRT

19:14 — Too Much Body Fat: The #1 Testosterone Killer

20:24 — Body Fat: It’s Active Tissue, Not Just Storage

25:10 — How Mike Coaches Clients to Lose Fat & Keep Hormones Healthy

30:30 — Why Body Recomposition Works Better Than Extreme Dieting

32:21 — Carbs, Fats & Protein: How They Impact Hormones

37:05 — Gut Health: Another Silent Testosterone Saboteur

39:20 — Common Foods That Secretly Wreck Your Gut

42:26 — Dairy & Casein: Surprising Hormone Impacts

47:58 — Why Modern Dairy Isn’t Like Ancestral Dairy

53:20 — Low Thyroid: Another Big Testosterone Killer

57:30 — High Cholesterol, Low Carbs & Hormone Confusion

1:03:30 — PUFAs & Bad Fats: Damage Testes & Reduce Sperm Quality

1:08:00 — Micronutrients: Small Deficiencies, Big Hormone Problems

1:10:45 — The Value of Food Tracking & Real Testing

1:16:05 — Why a Coach Can Save You Years of Trial & Error

1:17:30 — Micronutrients & Stress

1:21:50 — Final Takeaway

1:22:30 — Where to Find Mike & How to Work with Him

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

In this eye-opening episode, we sit down with Frank von Hippel to uncover the dark history of pesticides—from the Irish Potato Famine to modern-day endocrine disruptors. We explore how chemicals like DDT, glyphosate, and neonicotinoids are wreaking havoc on fertility, metabolism, and child development. Plus, practical tips to detox your home, avoid obesogenic chemicals, and protect your family. If you care about food, health, or the future of our planet, don’t miss this deep dive!

______________________________________________________________________

Subscribe To The Rooted In Resilience Podcast:

⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g 

⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce

⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063

______________________________________________________________________

Keep Up With Us!

🖥️ Website: https://www.armstrongsisters.com/

🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup

👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ 

{The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}

🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs

{Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door}

______________________________________________________________________

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____________________________________________________

0:00 – Coming Up

1:05 - The Potato Famine & Origins of Pesticides

4:58 - The Deadly Nightshade Family & Early Pesticide Resistance

7:29 - Rachel Carson’s Silent Spring & Environmental Warnings

12:45 - Endocrine Disruption: How Pesticides Mess With Hormones

14:56 - Fertility Crisis: Pesticides & Reproductive Health

17:38 - The Science Behind Hormone Disruption

20:10 - Male Fertility Decline & Sperm Count Collapse

22:13 - Estrogen Dominance & Women’s Health Risks

24:21 - Phytoestrogens in Food: Soy, Flax & Hidden Dangers

27:55 - How to Reduce Chemical Exposure at Home

30:16 - Toxic Homes: VOCs, Paint, & Building Materials

35:05 - The Chemical Age: From Warfare to Agriculture

40:29 - DDT: From Miracle Chemical to Banned Toxin

48:10 - Neonicotinoids: The New Pesticide Threat

49:55 - Glyphosate (Roundup) & Gut Microbiome Destruction

52:46 - Regulatory Failure: Who’s Really in Control?

57:26 - How to Fight Back: Clean Water, Food & Home Tips

1:11:40 - Integrated Pest Management: A Solution for the Future

1:19:40 - Obesity, Autism & Chemical Connections

1:25:08 - Italy vs. America: Why Traditional Diets Win

1:36:02 - Final Thoughts

In this groundbreaking episode, Georgi Dinkov shares astonishing updates on his cancer research that directly challenges the mainstream cancer treatment model. We dive deep into the real role of estrogen and androgens in cancer development, why modern treatments may be doing more harm than good, and how Georgi’s self-funded studies are showing tumor regression — without relying on toxic therapies. If you're interested in true root-cause healing, bioenergetics, and the future of cancer therapy, this conversation is a must-listen. Stay tuned for how vitamins, aspirin, pregnenolone, progesterone, and a different perspective on energy metabolism are changing everything we thought we knew.

👉 Support Georgi’s research by visiting idealabsdc.com.

______________________________________________________________________

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}

______________________________________________________________________

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____________________________________________________

0:00 – Coming Up

0:54 – Catching Up With Georgie: How Are Things Going?

2:50 – Why Georgi Self-Funds His Cancer Studies

5:24 – Bioenergetic View of Cancer Explained

7:00 – Wound Healing, Glycolysis, and Cancer Metabolism

9:30 – Aspirin’s Role in Cancer Metabolism

14:04 – Cancer as a Regression to Primitive Life

16:00 - How Blue Light Damages Mitochondria and Fuels Cancer

18:52 – Updates on Breast and Prostate Cancer Studies

20:11 – How Pregnenolone Reverses Cancer Metabolism

24:50 – Estrogen Dominance and Energy Blockage

28:58 – The Problem with Lactate and Cancer Growth

30:00 – Pyruvate, NAD+, and Energy Blockage in Cancer

32:58 – How Killing Cancer Cells May Can Promote Metastasis

37:02 – How Pregnenolone and Progesterone Combat Cancer

38:50 – Human Equivalent Dosing for Pregnenolone

42:50 – PUFA’s Role in Estrogen Detox Impairment

44:18 – Pregnenolone vs Progesterone for Cancer Support

46:54 – Progesterone’s Protective Effects Against Cancer

48:29 – Prostate Cancer and the Myth of Androgens

51:01 – Androgens Are Crucial for Male and Female Health

54:10 – Estrogen’s Correlation with Aging and Disease

55:00 – Skyrocketing Cancer Rates in Young Adults

58:17 – Reversing Prostate Cancer With DHT and Aromatase Inhibitors

1:00:20 – Proving the Mainstream Model Completely Wrong

1:03:40 – The Profit Motive Behind Estrogen Therapy

1:07:14 – Why Watchful Waiting Has Become Standard

1:09:08 – Understanding Why Cancer Rates Are Rising

1:11:27 – Publishing Challenges and Growing Grassroots Support

1:14:00 – How to Support Georgi’s Research and IdealabsDC

In this empowering follow-up to their previous episode on breast milk, Sarah and Ashley take a deep dive into how the modern diet has transformed the fatty acid composition of breast milk—and what that means for a child’s lifelong health. From allergies and immune suppression to metabolic issues, cognitive development, and even cancer risk, the girls explore how polyunsaturated fats (PUFAs) are impacting babies from day one. But it’s not all doom and gloom. They break down the science behind breast milk composition, share real studies, and most importantly, offer practical, hopeful strategies for how moms (and future moms) can shift their diet—even within days—to radically improve their baby’s nourishment and resilience. Whether you're already breastfeeding, planning for pregnancy, or just curious about food’s generational impact, this episode will leave you informed and inspired.

00:00 – Coming Up

00:47 – Mother's Breast Milk Has Undergone a Radical Transformation

02:31 – Explanation of How Breast Milk Now Mimics Formula in Fatty Acid Profile

04:14 – Historical Data on Rise of Linoleic Acid in Breast Milk

05:53 – Allergies and Breast Milk Composition

09:20 – Metabolic Suppression and PUFAs as Immunosuppressants

11:59 – Consequences of PUFAs in Milk: Cognitive Impairments, Autism, and ADHD

14:03 – Childhood Obesity and Early-Life PUFA Exposure

16:30 – Body Fat and Metabolic Impact of High PUFA Diets

18:14 – Trans Fats in Breast Milk

20:00 – Breast Milk: Fat- vs Mineral-Derived Content

22:04 – Linoleic Acid and Mammary Tumors

24:14 – 1985 Study: Diet Changes Breast Milk Fat in 3 Days

25:38 – Low-Calorie Diets During Breastfeeding and Fat Stores

27:52 – How to Optimize Fat Quality in the Maternal Diet

29:10 – Saturated Fat vs Carbs During Breastfeeding

31:57 – Beneficial Saturated Fats: CLA and C15:0 From Dairy

34:10 – Raw Milk, History, and Ancestral Practices

36:42 – Milk vs Milk Replacements: Nutrient Comparison

39:00 – Fast Shifts in Milk Composition—Encouraging Data

41:00 – Central Nervous System Risks From High PUFA Exposure

42:21 – Prioritizing Whole Food Fats Over Added Fats

44:25 – Calorie Balance and Metabolic Consequences

48:22 – Total Fat, Type of Fat, and Weight Timing Matters

49:57 – Fertility Focus: Prepping Body and Family Health

51:32 – Closing Message: Empowerment Through Better Food Sourcing

In this powerful episode, Ashley and Sarah dive deep into the science behind breast milk and how a mother’s nutrition—*before and during pregnancy*—can shape the gut health, cognitive development, and immune system of her baby. From Human Milk Oligosaccharides (HMOs) to the rise of PUFAs (polyunsaturated fatty acids) in modern diets, they explore how we got so far from nature, and what we can do to get back.Discover why breast milk composition isn't fixed, how the fatty acids in your body impact your child, and what recent research is saying about the connections between diet, autism, metabolism, and more.Whether you're already a parent, planning for the future, or just passionate about reclaiming real health—this conversation will leave you informed and inspired.________________________________________________________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____________________________________________________**00:00 – Coming up****00:37 – How Diet Shapes Breast Milk Composition****02:01 – It’s Not Just About What You Eat While Pregnant****03:44 – The Pharmaceutical Narrative and Gene Blame****05:05 – Infant Formula vs. Breastfeeding and PUFA Concerns****05:51 – Raw Milk, Microbes & Baby Gut Health****08:01 – The Body Knows When Not to Reproduce****09:33 – HMOs: Fueling Your Baby’s Microbiome****11:05 – HMO Supplements vs. Natural Formation****13:06 – Running on Adrenaline During Pregnancy? Not Ideal****14:10 – Diet Type Affects HMO Variety and Baby's Microbiome****16:20 – The Natural Role of Carbs in Breast Milk****18:04 – Why Fat Type Matters****20:22 – PUFA could be Everywhere: Chicken, Pork, Even in Restaurants****22:00 – Breast Milk Is Made from What’s In You****23:19 – Linoleic Acid in Breast Milk Over Time****24:35 – Autism Links and PUFA Breakdown Byproducts****26:50 – Metabolism, Enzymes, and Fat Conversion****29:05 – Your Brain Runs on Your Metabolism****29:35 – PUFA and Child Cognitive Outcomes****32:15 – Global Rise in PUFA and Cognitive Decline****34:01 – 70% of Breast Milk Fat Comes from Body Fat Stores****35:58 – Historical Insight: Food Scarcity and Breast Milk****36:28 – PUFA and Autism Rates Over Time****37:41 – Why PUFAs Disrupt Metabolism and Cause Damage****40:28 – We've Been Poofed: 25% of Calories Now Come from PUFAs****42:05 – PUFA in Animal Products from Feed Changes****45:29 – Fat-Pharma Connection: Cholesterol and PUFA****46:08 – Un-Poof Yourself: Why This Conversation Matters****47:18 – Sneaky PUFA in “Health” Foods****49:15 – What About the Dad's Role in All This?****52:38 – Final Takeaways: You Build Your Baby with Food****54:25 – Fun Fact: Cow Horns, Detox, and Breast Milk****55:41 – Join the Low PUFA Food Movement at Nourish**

In this episode of *Rooted in Resilience*, we welcome our first guest of the season—health coach and bioenergetic researcher Jay Feldman—for a deep dive into the world of ice baths, hormesis, and stress-driven health trends. From the truth about fat burning and cold exposure to how our metabolism adapts (or shuts down) under chronic stress, we unpack the biochemical realities behind popular biohacks. We also explore how short-term boosts might come at the cost of long-term metabolic health—and what a truly sustainable health approach looks like.Whether you’re a cold plunge fan or someone navigating the aftermath of restrictive diets, this episode is a must-listen.

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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

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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}

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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

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0:00 - Fuel, Energy & Stress Hormones0:34 - Meet Jay Feldman1:15 - Jay's Health Journey & Ray Peat's Influence3:53 - Introduction to Hormesis & Biohacking5:42 - Mainstream Claims vs. Hidden Costs of Ice Baths7:32 - Can Stress Make You Healthier?9:25 - Fat Burning ≠ Fat Loss11:53 - Long-Term Effects of Chronic Stressors16:50 - PUFAs: The Hidden Danger in Fat Oxidation20:16 – Common Biohacking Hormesis Examples22:02 - How to Actually Lose Fat25:48 – The Cost of Boosting Metabolism Through Stress28:57 - Metabolic Debt & The Body’s Adaptive Response31:25 - Constrained Energy Expenditure Research by Herman Pontzer32:55 - Recovery & Rebound: Refeeding After Restriction35:50 - Redefining Health & Sustainable Metabolism37:25 - Is all stress bad? The Hans Selye distinction42:25 – Positive Adaptation: What Stressors Actually Help You Thrive43:57 - Find What Fuels You45:24 - PUFA 101: The fats that slow us down46:08 - Squirrels, Hibernation & Metabolism Downregulation48:00 – Wrap-up + Where to find Jay’s work

In this episode of the Rooted in Resilience podcast, we dive deep into the Make America Healthy Again (MAHA) movement. We explore the tension between top-down government policies and bottom-up grassroots action, the real story behind food fortification, the dangers of seed oils, and how regenerative agriculture can shift the future of health and sustainability. From politics and USDA corruption to personal empowerment and local food systems—this is a must-listen for anyone rethinking what it means to be healthy in America today.______________________________________________________________________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____________________________________________________Chapters: 0:00 – Coming Up1:32 – Raw Milk and the Politics of Health4:05 – The Hidden Costs of Food Fortification7:03 – When Food Becomes Pharma8:42 – The Ideas Behind Maha9:30 – Disempowerment Through Government Systems15:04 – Top-Down vs Bottom-Up Health Approaches17:10 - Proposition 12 and the Fight for Animal Welfare21:25 - The Seed Oil Lobby and PUFA Nation24:00 – The Way Out: Support Local Farmers27:14 - Behind the Bird Flu Panic32:50 – Factory Farming and Animal Welfare33:55 - Why Supporting Local Farmers Matters38:33 - Label Logic: Rethinking Organic Certification39:42 - Final Thoughts & Takeaways41:16 – The Seed Oil Lobby and PUFA Nation42:14 - Reclaiming Sovereignty Through Food44:41 – This is Why We Created Nourish Food Club

In this episode of Rooted in Resilience, sisters Sarah and Ashley go deep into the world of raw dairy—a topic that stirs up plenty of passion, confusion, and controversy. They unpack the history and science behind pasteurization, explore the nutritional differences between raw and processed milk, and reveal what most food labels aren’t telling you.

Whether you’re dairy-sensitive, raw-curious, or already hooked on the cream-top life, this episode is filled with info to help you navigate the world of milk with confidence. From ancient practices to the hidden ingredients in fortified milk, nothing is off-limits (including Pip the bird’s podcast debut).

Chapters:

0:00 - Coming up
0:45 - Welcome & Why Raw Dairy Is Better for You?
1:50 - Meet Pip, the Podcast Bird
2:48 - What is Raw Milk, Really?
3:37 - Can You Heat Raw Milk?
5:25 - Types of Pasteurization Explained
7:09 - Nature Isn’t Dangerous: The Bacteria Conversation
11:03 - Fortification & Food Matrix Myths
12:40 - What’s REALLY in That Vitamin D Packet?
15:06 - Why Raw Milk Has a Microbiome Advantage
16:14 –Milk Labels Decoded: Fortification, Additives & Hidden Ingredients
22:08 - You Can’t Outsmart Nature—Stop Trying
24:13 - Raw Milk: Mother Nature’s Original Probiotic
27:30 - Centralized Milk = Centralized Control
29:00 - Is Raw Milk Dangerous or Just Misunderstood?
32:15 - Why Some Cheeses Are Easier to Digest
34:48 - How Urban Dairies Created the Need for Pasteurization
36:29 - Is Dairy Intolerance... Actually an Additive Intolerance?
40:31 - Drinking Raw Milk Is a Vote for Regenerative Agriculture
43:04 - The Forgotten Wulzen Factor & Other Raw Benefits
48:14 - Nature’s Digestive Package: Raw Dairy
50:21 - Healing with Raw Milk: Beyond the Basics
51:38 - The Wonder Molecule: Lactoferrin and Why Pasteurization Destroys It
52:50 - From Fortified Cereal to Iron Shards: What Are We Eating?
56:16 - Finding Safe Raw Milk: Tips, Brands & Resources
59:37 - Raw Milk Beauty Hacks
01:01:01 - Websites for High-Quality Raw Dairy
01:01:34 - Final Thoughts: Question the System, Trust Nature

In this episode of the Rooted in Resilience podcast, Ash & Sarah return after a few months off with updates on their lives, business ventures, and what's next. They discuss life transitions, including Sarah’s path toward starting a family and possibly buying a house, and reflect on their journey building Nourish Food Club and running Angel Acres. From the realities of homesteading and animal care to the dream of creating a family compound, they share the highs, lows, and everything in between. The sisters also open up about redefining what “functional” and “funny” farming means to them, the challenges of running a farm as a startup, and why they’re bringing more personal stories into this next season.

Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/

Timestamps

0:00 - Welcome Back to the Podcast
02:33 - Catching Up Since the Holidays
04:53 - Sacrifices to Build the Dream
07:03 - Sarah's Personal Update: House Hunting
08:33 - The Compound Vision & Homesteading Goals
10:33 - Sisters’ Personality Differences
11:03 - Strong Sistas Going Back to Their Roots
13:13 - Living with Passion & Purpose
14:13 - Homesteading Q&A Begins
14:51 - Best & Worst Parts of Farming Together
19:48 - The “Funny Farm” vs. Functional Farm
20:44 - Sarah’s VIC & VIP Zone
23:57 - Sarah’s Emu Chronicles
26:03 - When Homesteading Gets Tough
28:38 - How Our Farm Works
29:50 - Naming Our (Imaginary) Farm TV Show
30:36 - Is Homesteading as Romantic as Instagram Makes It Look?
33:58 - Hard Lessons from Loss on the Farm
38:01 - Why Farm Life Is No Joke
42:00 - What’s Coming Next & Final Thoughts

In this episode, Ash & Sarah sit down with Kathleen Stewart to discuss how Sarah lost 20lbs for her wedding. They discuss when to enter a fat loss phase, how fat loss can help your hormones & PMS, being under-muscled, & reverse dieting. _______________________________________________________________ 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 ____________________________________________________ Timestamps 0:00 Why Sarah Chose to Lose Fat 6:35 Setting Yourself Up For Fat Loss 14:00 Being Under-Muscled 15:00 Reverse Dieting 19:00 Why Slow Is Better 23:40 When To Enter a Fat Loss Phase 25:20 When Fat Loss Is Healthy31:05 Wrapping Up Fat-Free Mass Index Calculator ____________________________________________________ https://mennohenselmans.com/ffmi-calculator/

In this episode, Ash & Sarah sit down with Kathleen to discuss Ashley's recent fat loss phase. They discuss when fat loss is healthy, how to lose fat successfully & how to keep the fat off. _______________________________________________________________ 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 ____________________________________________________ Timestamps: 0:00 Intro 1:35 When You Should Lose Fat 5:40 Deserving Your Fat Loss 11:30 Why Ashley Gained Weight 19:45 Fat Loss Strategy 30:10 Fat Loss Tips 36:05 Ending A Fat Loss Phase 38:50 The Beauty Of Maintenance 42:45 Lessons From The Fat Loss Phase & What's Next

In this episode Ash & Sarah are joined by Tyler Woodward & Kathleen Stewart to discuss the debate on calories out (CICO) and its relevance to weight management. They explore the nuances of CICO, including the importance of metabolic rate, the role of micronutrients, and the implications of metabolic adaptation. _______________________________________________________________ Get Notified When Transform is released

https://www.armstrongsisters.com/opt-in-bacad87f-4e63-4b7f-bf5e-923747f81da5 _______________________________________________________________ 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/ ➡️ 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 ____________________________________________________ Timestamps:

00:00 Intro 1:40 Understanding Calories In, Calories Out (CICO) 17:08 Debating the Nuances of CICO 29:56 Fat Loss Vs. Water Loss & Metabolic Adaptation 34:17 Issues With Superphysiologic Supplements 42:44 Food First Micronutrients 46:55 CICO & The First Law Of Thermodynamics 56:18 Real-Life Application Of CICO 01:01:34 Understanding Metabolic Adaptation and Weight Loss 01:22:13 Sustainably Building Your Metabolism 01:25:59 Recognizing Body Weight Fluctuations 01:28:00 The Importance Of Lifestyle Change 01:36:10 Understanding Metabolic Adaptation

In this episode, Ash sits down with Kyle Mamounis, PhD, to discuss the implications of low carbohydrate diets. They explore the body's ability to produce carbohydrates through gluconeogenesis, the potential consequences of low carb diets on metabolic health, and the roles of glucose, fats, and proteins in energy production.

Kyle Mamounis earned his PhD in nutritional science from Rutgers University in 2017 studying the effects of different types of fatty acids on obesity, glucose metabolism & hypothalamic inflammation _______________________________________________________________

Follow Kyle: Youtube: https://www.youtube.com/@UCHap8dFxGIbE8adFlYNfkbw Instagram: https://www.instagram.com/geniusbits/

Link to Kyle's Paper: https://escholarship.org/uc/item/7236r3t7 _______________________________________________________________ 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! 🥚Low PUFA Angel Acres Eggs: https://angel-acresfarm.com {Low PUFA, corn & soy free, hormonally-balanced, pasture-raised eggs, delivered directly to your door} 🖥️ 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} _______________________________________________________________ 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 ____________________________________________________ Time Stamps:

00:00 Intro

01:55 Consequences of Low Carb Dieting

04:46 Understanding Metabolism and Macronutrients

10:04 The Role of Glucose in the Body

14:57 Muscle Energy and Fuel Sources

19:47 Balancing Protein and Carbohydrates

25:02 Survival Mechanisms and Dietary Choices

30:14 Conclusion and Personal Reflections

40:00 Understanding Energy Substrates: Carbohydrates vs. Fats

48:12 The Role of Carbon Dioxide in Metabolism

55:53 Gluconeogenesis: The Cost of Relying on Protein

01:12:05 Stress Pathways and Metabolic Health

01:19:26 Exploring Gluconeogenesis and Ketosis

01:29:22 Metabolic Theories: Fast vs. Slow Metabolism

01:37:22 The Role of Ketones and Stress Pathways

01:51:28 Long-Term Effects of Ketosis on Blood Glucose

01:57:11 The Bigger Picture: Beyond Diets and Macros

Ash & Sarah sit back down with Kathleen to discuss the Minnesota Starvation Experiment and the physiological changes observed during periods of low energy availability including kidney function, motor performance & your sensory organs. They also explore the implications of fasting on performance, recovery from the LEA, and the cultural influences on body image and health perceptions.

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Make sure to check out all the other episodes in the 'Minnesota Starvation Experiment series' here...https://www.youtube.com/playlist?list=PLalvruAE7sWrmVNBrwNAq2P9QSXkerexc

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JOIN WAITLIST TO WORK 1:1 WITH KATHLEENhttps://forms.gle/6TcHdrskCgsj1iDL6

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Follow KathleenSubstack: https://stewartk.substack.com/?rInstagram: 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/ ➡️ 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 ____________________________________________________

Timestamps:

00:00 Introduction to the Minnesota Starvation Experiment

06:04 Understanding Renal Function and Its Importance

10:04 Electrolytes & Kidney Health

19:15 Water Consumption

24:30 Oxalates

32:00 Water Retention and Edema

38:01 Structured Water

48:03 Refeeding and Kidney Recovery

54:10 Your Sensory Organs in the LEA

59:45 Sensitivity to Sound and Social Isolation

01:05:45 Neuromuscular Functions and Motor Performance

01:19:30 Dealing with Health Issues

01:27:30 Neuropathy and Paresthesia

01:34:56 Motor Performance and Coordination Challenges

01:41:59 The Holistic View on LEA and Recovery

Dr. Alyssa Olenick, an Phd in exercise physiology, discusses why you shouldn't fear carbs, the importance of properly fueling yourself, and the significant role carbs play in both health & athletic performance. Follow Alyssa _______________________________________________________________ ⭐ Youtube: https://www.youtube.com/@UCW4CCAMyceAtaGVKhpUqcfQ ⭐ Instagram: https://www.instagram.com/doclyssfitness?igsh=Y24wM2lhZTV2N2Q= ⭐ Website: https://doclyssfitness.com/ ⭐ The Lyss Method: https://thelyssmethod.com/ _______________________________________________________________ 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 _______________________________________________________________ Timestamps 00:00 Introduction and Background of Dr. Alyssa Olenick 05:07 How Under-fueling Yourself Limits Your Performance 12:20 Alyssa's Training & How To Avoid Over-eating

22:20 Eat To Train, Don't Train To eat 30:05 Understanding Glycogen and Recovery

Needs37:08 The Consequences Of Under-eating Carbs

44:30 Health Issues From Under-Eating

48:27 Over-eating & Under-eating 56:40 Debunking Myths: Cardio and Muscle Gains

In this episode, Ashley and Kyle Mamounis delve into polyunsaturated fatty acids (PUFAs), exploring their impact on metabolism, health, and dietary recommendations. They discuss the differences between omega-3 and omega-6 fatty acids, the historical context of dietary fat research, and the controversies surrounding the health benefits of fish oil and other PUFA sources. ___________________________________________________ Follow Kyle: Youtube: https://www.youtube.com/@UCHap8dFxGIbE8adFlYNfkbw Instagram: https://www.instagram.com/geniusbits/ ___________________________________________________ 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 ___________________________________________________ Time Stamps: 00:00 Introduction to PUFAs and Their Importance 02:55 Understanding Fatty Acids: Types and Sources 05:55 The Research Landscape: PUFAs vs. Saturated Fats 08:50 The Controversy of Omega-3s and Their Benefits 11:52 The Role of PUFAs in Modern Diets 15:13 The Impact of PUFAs on Metabolism and Health 18:07 Debunking Myths: Cholesterol and Heart Disease 20:52 The Evolution of Dietary Recommendations 23:48 Navigating the Fatty Acid Debate 46:18 The Omega-3 & Omega-6 Balance 49:00 Understanding PUFA and Vitamin E 54:14 The Impact of PUFA on Health 01:01:47 Oxidation and Its Implications for Fatty Acids 01:10:42 Dietary Recommendations for Fat Consumption 01:19:56 The Role of PUFAs in Insulin Sensitivity 01:27:09 Choosing the Right Meats for Health

In this episode, Sarah and Ashley revisit their insightful interview with Dr. Ray Peat, discussing foundational nutrition principles that emphasize the importance of understanding physiology, nutrient balancing, and the body's detoxification processes. Dr. Peat shares his views on the calcium to phosphorus ratio, the significance of amino acid balance, and the role of carbohydrates in nutrition. The conversation also touches on detoxification strategies and the importance of maintaining a healthy metabolism for effective weight loss.

_______________________________________________ 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 ___________________________________________________

Chapters

00:00 Introduction

04:00 Excess Iron & Donating Blood

10:30 Parathyroid Hormone & Calcium 16:50 Calcium: Phosphorus Ratio

22:40 Balancing Inflammatory: Non-Inflammatory Amino Acids

29:00 Balancing Carbs, Protein & Fat

38:00 Proper Preparation Of Carbs

44:00 How To Aid Your Body In Detoxification

52:30 Healthy Weight Loss

1:01:20 What Dr. Peat Eats in a Day