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Explore every episode of the podcast Cheers to Your Success!

Dive into the complete episode list for Cheers to Your Success!. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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1–50 of 286

TitlePub. DateDuration
283: Why AI generated workouts are not enough 11 May 202600:17:00

OVERVIEW:

In this episode of Cheers to Your Success, Ashley Fillmore breaks down why AI-generated workout plans are not enough if you want real, lasting results.

So many women are downloading workouts, asking AI to build them a plan, or piecing things together from social media, and then wondering why they are not seeing progress.

The truth is, it is not that these workouts are bad.

It is that they are not built for you.

If you feel like you are doing all the things but still not seeing results, this episode will help you understand why, and what to focus on instead.

Because real transformation is not about doing more. It is about doing what actually works for your body.

RESOURCES: 

282:Changing Your Relationship with Alcohol Without Relying on Willpower with Sherry Price 04 May 202600:50:35

OVERVIEW:

If you’ve ever told yourself, “I just need more willpower,” this episode is going to shift your perspective in the best way.

Because the truth is… willpower is not the reason you feel stuck.

In this episode, I’m breaking down what is actually going on when it comes to your habits, your relationship with alcohol, and why midlife fat loss feels so much harder than it used to.

We are not talking about extremes. This is not about cutting everything out or being perfect. This is about helping you build awareness, make better choices, and create a lifestyle that actually supports your goals long term.

Key Takeaways: 

  • Why willpower alone is not enough to change your habits
  • What is really driving your desire to drink and how to shift your relationship with alcohol
  • How alcohol impacts your metabolism, fat loss, and overall health, especially in your 30s and 40s
  • The connection between stress, emotions, and your daily choices
  • Why midlife women need a different approach to fat loss and metabolic health
  • How to create sustainable habits without relying on all-or-nothing thinking

RESOURCES:

281:GLP 1s and Fat Loss, How to Protect Your Metabolism, Muscle, and Long Term Results27 Apr 202600:26:50

OVERVIEW:

GLP 1s are everywhere right now, especially for women in their late 30s, 40s, and beyond.

While these medications can be a helpful tool, they are not the strategy.

In this episode, I am breaking down what I am seeing behind the scenes with my clients and why so many women. Eating less without a plan is how you lose muscle, not just fat, so having a strategy is KEY.

When you lose muscle,  your metabolism slows down, your energy drops, and maintaining your results becomes that much harder.

If you are currently using GLP 1s or considering them, this episode will help you understand exactly what you need to focus on to protect your metabolism and get results you can actually keep.

We are talking about the non-negotiables that most women are missing, including protein, calories, and strength training.

This is not about doing more. It is about doing the right things in the right order for your body.

What We Cover in This Episode:

  • Why eating less without a plan can lead to muscle loss and a slower metabolism
  • The role muscle plays in fat loss, metabolism, and long-term health
  • How much protein you should be aiming for and how to make it realistic
  • Why calories still matter even if your appetite is lower
  • The importance of strength training and progressive overload
  • Why one-size-fits-all approaches do not work, especially after 35
  • How to shift your focus from quick weight loss to sustainable results

RESOURCES:

280:Reparenting the Inner Child: Breaking Cycles With Food, Fitness, and Consistency with Dr. Nicole LePera20 Apr 202601:03:09

OVERVIEW:

In this episode of Cheers to Your Success, host Ashley Fillmore sits down with Dr. Nicole LePera to discuss her new book, Reparenting the Inner Child. If you feel like you’re constantly starting over with your health, this episode will hit home. In this episode, we talk about what’s really driving those patterns. We dive into how early experiences can influence perfectionism, all-or-nothing thinking, and how you respond to and process stress. We also talk about how these patterns show up in your nutrition, your workouts, and your ability to stay consistent.

In this episode, we cover: 

  • Why so many women feel stuck in cycles of starting over
  • How perfectionism and all-or-nothing thinking impact your consistency
  • What “reparenting the inner child” actually means in a practical way
  • How unmet needs and past patterns show up in your daily habits
  • The connection between emotional patterns, stress, and your physical results
  • Why awareness is the first step, but not the only step, to change
  • How to begin shifting your patterns to support long-term results

To receive a FREE copy of her book, Reparenting the Inner Child, please tag me:@ashley_fillmore1 and Dr. Nicole at:@theholisticpsychologist with one takeaway from the podcast. We will personally send you a copy of her brand new book.

RESOURCES:

279: Unlocking the Secrets to Longevity with Dr. Forbes13 Apr 202600:47:13

OVERVIEW:

In this episode of Cheers to Your Success, host Ashley Fillmore sits down with Dr. Forbes, a board-certified physician and the medical director of Forbes Longevity Center, to explore the transformative power of personalized medicine in enhancing both lifespan and health span.

Key Takeaways: 


1. Understanding Longevity:
Dr. Forbes begins by discussing the importance of longevity and how it extends beyond just living longer. She emphasizes the significance of health span, which refers to the period of life spent in good health. This concept is particularly crucial as it highlights that quality of life is just as important as the quantity of years lived.

2. Personalized Medicine:
The discussion transitions into the realm of personalized medicine, where Dr. Forbes shares her approach to creating tailored health plans for her patients. She explains that each individual has unique health needs based on genetics, lifestyle, and environment. By utilizing advanced diagnostics, Dr. Forbes is able to identify specific areas for improvement and develop a customized strategy to optimize health.

3. The Role of Nutrition:
Nutrition plays a pivotal role in longevity, and Dr. Forbes blends functional nutrition with her medical expertise. She provides examples of how certain dietary choices can impact overall health, including the benefits of a balanced diet rich in antioxidants and essential nutrients. This section offers listeners practical tips on how to make healthier food choices that support longevity.

4. Advanced Diagnostics:
Another critical aspect discussed is advanced diagnostics. Dr. Forbes highlights how cutting-edge technology allows her to assess metabolic health and identify potential risks before they become serious issues. This proactive approach empowers patients to take control of their health and make informed decisions about their well-being.

5. Integrating Longevity Science:
As the conversation progresses, Dr. Forbes shares insights into some of the latest advancements in longevity science. She elaborates on regenerative health and restorative medicine, providing listeners with a glimpse into how these innovative practices can help extend both lifespan and health span. Examples include therapies that promote cellular repair and enhance overall vitality.

RESOURCES:

278:Five Simple Strategies to Stay Fit During Life's Busy Seasons06 Apr 202600:29:12

OVERVIEW:

In this episode of Cheers to Your Success, Ashley Fillmore shares practical strategies for maintaining health and fitness during busy seasons and travel, emphasizing consistency, basic habits, and self-compassion.  

Key Takeaways: 

  • Sustainable workout routines during travel
  • Importance of sleep and nutrition for metabolic health
  • Avoiding an all-or-nothing mindset in fitness
  • Simple, effective strategies for busy women
  • Balancing family, work, and health

RESOURCES:

277: Why Your Old Fat Loss Strategies Stop Working in Your 40s With Sarah Thomas 30 Mar 202600:41:03

OVERVIEW:

In this episode of Cheers to Your Success, Ashley has a conversation with Sarah Thomas. We dive into some of the biggest misconceptions women face when it comes to fat loss during perimenopause, and why many traditional dieting strategies actually backfire during this phase of life.

We also talk about why calorie counting and low-carb diets aren’t always the answer, why weight loss can feel harder during perimenopause, and how strength training and proper nutrition can help support metabolism, muscle mass, and long-term health.

If you’re navigating hormonal shifts, feeling frustrated with your progress, or wondering how to adapt your nutrition and workouts as you move through perimenopause, this episode will give you a fresh perspective and practical insights.

 

Key Takeaways: 

  • Why traditional calorie restriction often stops working for women in perimenopause
  • The real reason fat loss can become more challenging during hormonal transitions
  • How chronic dieting and over-exercising can negatively impact metabolism
  • Why strength training is one of the most powerful tools for women over 35
  • The role of nutrition strategies like carb cycling and feast days
  • How mindset plays a major role in sustainable results

RESOURCES:

276: Evidence Based Strategies To Build Muscle With Holly Baxter 23 Mar 202600:59:20

OVERVIEW:

In this episode of Cheers to Your Success, host Ashley interviews Holly Baxter, a physique coach and expert in evidence-based nutrition and training. Holly shares her personal journey through an eating disorder and how she found balance in her life and bodybuilding career. The conversation delves into evidence-based strategies for muscle growth, the importance of energy availability, and the role of nutrition in achieving fitness goals. Holly emphasizes the significance of understanding individual needs and finding a sustainable approach to health and fitness, especially for women navigating hormonal changes.

Key Takeaways: 

  • Training intensity and volume are key for muscle growth.
  • Women often need to eat more to support muscle building.
  • Energy availability is crucial for performance and recovery.
  • Nutrition plays a significant role in muscle growth.
  • Sustainability in nutrition leads to better adherence and results.

RESOURCES:

275:Understanding Hashimoto's: Unraveling the Mystery of Thyroid Health for Women With Sophie Shepherd16 Mar 202600:56:23

OVERVIEW:

In the latest episode of 'Cheers to Your Success',  Ashley has a conversation with functional health practitioner Sophie Shepherd. Together, they delve into the complexities of thyroid health, specifically focusing on Hashimoto's and hypothyroidism, conditions that affect countless women yet often go undiagnosed. This blog post will summarize their discussion, providing valuable insights and practical advice for women experiencing mystery symptoms.

Key Takeaways: 

  • Understanding Hashimoto's and Hypothyroidism:  This autoimmune condition arises when the immune system mistakenly attacks the thyroid gland, leading to inflammation and diminished hormone production. Women are disproportionately affected, making awareness and early diagnosis crucial. Hashimoto's can manifest through various symptoms such as fatigue, weight gain, hair loss, and digestive issues, which can be easily overlooked or misattributed to stress or aging.
  • Recognizing Symptoms: When to Seek Help- Sophie emphasizes the importance of recognizing abnormal fatigue. Unlike regular tiredness from a busy lifestyle, the fatigue experienced by those with thyroid issues feels overwhelming, akin to carrying a heavy weight. Symptoms such as sluggish digestion, cold intolerance, irregular menstrual cycles, and significant weight fluctuations are telltale signs that warrant further investigation. Women are encouraged to advocate for their health, seeking second opinions if they feel dismissed by their healthcare providers.
  • The Impact of Thyroid Health on Overall Well-being: Sophie highlights that the thyroid is a master metabolism hormone, influencing various bodily functions, including energy production, digestion, and mood regulation. Understanding this connection can help women address their symptoms more holistically rather than simply treating them in isolation. For instance, weight gain might prompt a focus on diet, when the underlying issue could be thyroid dysfunction.

 

RESOURCES:

274:Finding Balance in the Hustle of Life With Gabe Cox09 Mar 202600:54:45

OVERVIEW:

In this episode, Ashley and Gabe Cox discuss the intricacies of goal planning, balancing personal and professional life, and the importance of defining one's 'why' in the pursuit of success. Gabe shares her three-part system for achieving goals: See it, Plan it, and Do it, emphasizing the need for flexibility and self-care throughout the process. The conversation highlights the challenges faced by high-achieving women and the necessity of setting boundaries to maintain mental health and well-being while striving for personal and professional goals.

Takeaways

  • It's essential to define your 'why' to stay committed to your goals.
  • Balance looks different for everyone; it's about finding peace in your priorities.
  • Action builds confidence; you can't gain confidence without taking steps.
  • Planning is crucial, but be prepared for flexibility in your approach.
  • Embrace discomfort as a sign of growth and progress.
  • Set boundaries to protect your time and energy.
  • Recognize that change is hard, but it's a necessary part of growth.
  • Focus on one to three main goals to avoid overwhelm.
  • Celebrate small victories to maintain motivation.
  • Self-care is not a luxury; it's a necessity for sustainable success.

RESOURCES:

273: Why Macro Plans Fail Women in Midlife (and What Works Instead)02 Mar 202600:18:49

OVERVIEW:

If you’ve ever thought, “I just need my macros adjusted,” this episode is for you.

So many women—especially over 35—believe the missing piece to their results is a new macro plan. But here’s the hard truth: if macros were the solution, and you’ve already been tracking for years, you wouldn’t still feel stuck.

In today’s episode, Ashley breaks down why another macro plan isn’t the answer—and what actually does move the needle for sustainable fat loss, strength, and confidence in midlife.

You’ll learn why tracking calories and macros can stop working, how years of dieting and stress impact your metabolism, and why customization—not more discipline—is the key to long-term results.

Ashley also shares the philosophy behind Metabolic Fix, her Three Phases of Transformation, and why lasting change requires more than a spreadsheet of numbers.

What We Cover in This Episode:

  • Why most women think they need another macro plan—and where that belief comes from

  • The real reason macros stop working after 35

  • Why knowing how to track doesn’t mean your body can respond to tracking

  • The difference between following numbers and following a strategy

  • How stress, recovery, hormones, and training style impact fat loss

  • The Repair, Rebuild, Results framework—and how to know which phase you’re in

  • Why sustainable results require time, feedback, and customization

  • What makes a 90-day approach different from quick fixes and resets

RESOURCES:

272: The Long Game of Health: Sustainable Weight Loss, Mindset & Muscle with Healthy Emmie23 Feb 202600:45:06

OVERVIEW:

In this episode, Ashley welcomes Healthy Emmie, a nutritionist and holistic health coach, to discuss sustainable weight loss, particularly for women navigating perimenopause and menopause. Emmie shares her journey from being a teacher to a health coach, emphasizing the importance of whole foods and strength training. The conversation highlights the significance of mindset, commitment, and finding a deeper 'why' for health goals. They explore the pitfalls of quick fixes and the necessity of lifestyle changes for long-term health and wellness.


Takeaways

  • Emmie's journey from teaching to health coaching was driven by her passion for wellness.
  • Sustainable weight loss is about simplicity and understanding basic nutrition.
  • Whole foods are essential for long-term health and weight management.
  • Stress and rigidity around dieting can hinder weight loss efforts.
  • Strength training is crucial for women, especially as they age.
  • Finding a deeper 'why' is essential for lasting motivation.
  • Quick fixes often lead to rebound weight gain and frustration.
  • Lifestyle changes should be gradual and manageable for success.
  • Mindset and commitment are key to achieving health goals.
  • Investing time in food preparation is vital for maintaining a healthy diet.

 

RESOURCES:

271: All-or-Nothing Is Killing Your Progress16 Feb 202600:19:59

OVERVIEW:

If you’ve ever felt like you need to be perfect to see results—and when you can’t be, you fall completely off—this episode is for you.

So many women approach their health journey with an all-or-nothing mindset:
100% effort or nothing at all.
Perfect weeks or complete burnout.
Strict plans followed by starting over… again.

In today’s episode, Ashley breaks down why this mindset is one of the biggest reasons women stay stuck, especially after 35—and why consistency at 40% is far more powerful than 100% followed by zero.

You’ll learn how chasing perfection sabotages fat loss, increases stress, and keeps you trapped in a cycle of extremes—and how shifting your mindset can finally unlock sustainable progress.

What We Cover in This Episode:

  • What the all-or-nothing mindset actually looks like in real life

  • Why perfection feels productive—but rarely produces results

  • How “on plan vs off plan” thinking fuels burnout and inconsistency

  • Why showing up at 40% still counts—and compounds over time

  • How stress, guilt, and unrealistic expectations impact progress

  • What consistency really looks like in a busy, full life

  • How to build momentum without waiting for the “perfect” week

RESOURCES:

270: Longevity by Design: Muscle, Metabolism & Functional Medicine with Kristin Oja09 Feb 202600:40:25

OVERVIEW:

In this episode, Ashley welcomes Kristin Oja, CEO and founder of Stat Wellness, to discuss the importance of longevity through functional medicine. They explore key topics such as inflammation, blood sugar regulation, and the significance of muscle mass in maintaining health as we age. Kristin emphasizes the need for a holistic approach to wellness, focusing on lifestyle changes, nutrition, and the importance of consistency over perfection in health practices.


Takeaways

  • Functional medicine focuses on root causes rather than just symptoms
  • Chronic low-grade inflammation is a major health issue.
  • Sleep, stress, and diet are key drivers of inflammation.
  • Blood sugar regulation is crucial for weight loss and overall health
  • Muscle mass is essential for metabolic health and longevity.
  • Strength training should be prioritized to prevent muscle loss with age.
  • Carbohydrates are important for muscle recovery and growth.
  • Small, consistent changes can lead to significant health improvements.
  • Avoid added sugars in food for better health outcomes.
  • It's never too late to start strength training.

RESOURCES:

269: 30 Pounds Down, 24 Inches Gone: Abby’s Metabolic Fix Transformation02 Feb 202600:49:27

OVERVIEW:

In today’s episode of Cheers to Your Success, I’m sitting down with one of my incredible clients, Abby, to share her full transformation journey inside Metabolic Fix—and it’s about so much more than weight loss.

Abby has officially lost 30 pounds and nearly 24 inches, but what makes her story so powerful is how she got there. This wasn’t about extremes, quick fixes, or perfection. It was about learning how to fuel her body properly, train smarter, stay consistent, and trust the process—even when progress felt slow.

In this episode, we talk about:

  • What Abby struggled with before starting Metabolic Fix
  • The mindset shifts that made the biggest difference
  • Why sustainable fat loss required more than just “trying harder”
  • How focusing on metabolism, muscle, and consistency changed everything
  • What kept her going during plateaus, busy seasons, and hard weeks
  • Why this transformation feels different—and sustainable

If you’ve ever felt stuck despite putting in effort…
If you’ve wondered whether sustainable results are actually possible…
Or if you need proof that consistency beats perfection every single time—

This episode is for you.

RESOURCES:

268:JJ Virgin on Muscle, Metabolism & the Truth About Aging Powerfully26 Jan 202600:51:11

OVERVIEW:

In this episode of Cheers to Your Success, I’m joined by JJ Virgin—Triple Board Certified Nutrition Expert, Fitness Hall of Famer, and 4-time New York Times bestselling author—for a conversation every woman over 35 needs to hear.

JJ is leading a global movement away from outdated weight-loss dogma and toward what actually works in midlife: building muscle, increasing strength, and improving metabolic health. Together, we break down what it really means to age powerfully—not gracefully—and why so many women feel stuck despite “doing everything right.”

We dive deep into:

  • Why muscle mass is the foundation of metabolism, fat loss, and longevity

  • The biggest mistakes women make when trying to lose weight in their late 30s, 40s, and beyond

  • Why chasing the scale, calories burned, or endless cardio is holding you back

  • What to focus on instead if you want a strong, energized, resilient body

  • How to shift your mindset from shrinking your body to building it

This is an empowering, science-backed conversation that cuts through the noise and gives you clarity on where to put your energy if you want results that last.

If you’re tired of dieting harder, training more, and feeling frustrated with your body, this episode will change how you think about health, fitness, and aging.

RESOURCES:

267: Become Her First: The Mindset Shift That Changes Everything21 Jan 202600:24:25

OVERVIEW:

We talk a lot about nutrition.
We talk about workouts.
We talk about sleep, stress, hormones, and lifestyle habits.

But there’s one piece of the transformation puzzle that doesn’t get nearly enough attention—and it’s often the real reason women stay stuck.

 Mindset.

In today’s episode, I’m diving into the identity and mindset shifts that must happen before lasting change can take place. Because the truth is, most women don’t struggle because they don’t know what to eat or how to train. They struggle because their thoughts, habits, and self-identity haven’t caught up with the version of themselves they want to become.

This episode is all about learning how to think, act, and make decisions as the future version of you—before the results show up.

What We Cover in This Episode:

  • Why knowing what to do isn’t the problem for most women
  • The difference between following a plan and becoming the person who follows through
  • How identity drives behavior (and why action alone isn’t enough)
  • Real-life examples of how mindset shows up around food choices and habits
  • Why “motivation” isn’t the answer—and what works instead
  • The uncomfortable truth about personal development and physical transformation
  • How avoiding mindset work keeps people stuck in the same cycle
  • Powerful questions to help you define the version of yourself you’re becoming

RESOURCES:

266:Why Dieting Year-Round Is Keeping You Stuck (And What to Do Instead)12 Jan 202600:26:10

OVERVIEW:

So many women come into the new year feeling frustrated, confused, and ready to “try harder” — even though they’ve already been dieting, training, and pushing for years.

In this episode, I’m breaking down one of the biggest mistakes I see women make in their 30s and 40s: staying in a calorie deficit year-round and assuming the answer is always more restriction, more cardio, or more discipline.

Here’s the truth — that approach doesn’t create results. It creates dysfunction.

I’m walking you through why chronic dieting keeps your body stuck, how your metabolism adapts to long-term under-fueling, and why fat loss becomes harder when your body doesn’t feel supported.

Most importantly, I’m explaining the Three Phases of Transformation we use at Metabolic Fix — and why understanding which phase your body actually needs is the key to sustainable progress.

In this episode, we cover:

  • Why living in a calorie deficit long-term backfires
  • How under-fueling impacts hormones, recovery, and metabolism
  • Why many women need to start in the Repair Phase, not fat loss
  • What the Rebuild Phase actually looks like and why it’s essential
  • Why the Results Phase only works when the foundation is in place
  • How to stop guessing and start working with your body instead of against it
  • If you’ve ever felt like you’re doing everything right but still not seeing results, this episode will help you understand why — and what to do differently moving forward.

This isn’t about being more disciplined.
It’s about being in the right phase.

 

RESOURCES:

  1. Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930
  2. Email us at: Support@metabolicfix.com
  3. Weight Loss Calculator: https://www.metabolicfix.com/weight-loss-calculator
265:The Highs, The Lows & What I’m Carrying Into 202606 Jan 202600:34:06

OVERVIEW:

As we step into a brand-new year, I wanted to pause and do something a little different.

In this solo episode, I’m reflecting on 2025 — the highs, the lows, the lessons, and the moments that stretched me both personally and professionally. I’m sharing what worked, what challenged me, and how those experiences shaped the clarity I’m stepping into for 2026.

I also take time to revisit the mission behind Metabolic Fix,  why this work matters, who I’m here to serve, and what I believe sustainable health, fat loss, and longevity truly require (especially for women 35+ who are done with extremes).

This episode is equal parts reflection and intention-setting. I walk you through a simple but powerful goal-setting exercise you can do alongside me, not rooted in pressure or perfection, but in alignment, strategy, and self-respect.

If you’ve ever felt:

  • Proud of how far you’ve come, but unsure about what’s next
  • Burned out by doing “all the right things” with little return
  • Ready for a more intentional, sustainable approach to your health and life

…this episode is for you.

In this episode, we cover:

A real reflection on my highs and lows from 2025

  • The evolution of Metabolic Fix and why the mission matters more than ever
  • What I’ve learned after nearly two decades in this industry
  • How to think differently about goals (especially in midlife)
  • A guided goal-setting exercise you can use for 2026
  • Ways you can work with me if you’re ready for personalized support
  • My hope is that this episode leaves you feeling grounded, motivated, and clear — not rushed into change, but confident in your next steps.

If this episode resonates, please share it with a friend, leave a review, or message me on Instagram to let me know what your biggest takeaway was.

Here’s to growth, alignment, and doing things differently. Cheers to your success in 2026.

RESOURCES:

  1. Click here to schedule your FREE alignment call to see if my 90 Experience coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930
  2. Signup for RISE here: https://www.metabolicfix.com/rise
  3. Signup for my 7-Day Reset  here: https://www.metabolicfix.com/reset
  4. Email us at: Support@metabolicfix.com
  5. Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz
  6. Follow Ashley on Instagram: @ashley_fillmore1
  7. Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
  8. Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
  9. Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz
264: [REPOST] I’m Doing Everything Right… Why Am I Not Losing Weight?29 Dec 202500:13:19

OVERVIEW:

You’re tracking your food. Hitting your workouts. Getting your steps in. Doing “everything right.”
So why isn’t the scale moving?

In this episode, I’m unpacking one of the most frustrating experiences I hear from the women I coach—and sharing the honest truth about why your fat loss efforts may be stalling, even when you’re putting in the work.

Spoiler alert: It’s not your fault. Your hormones, metabolism, and nervous system play a much bigger role than most people realize, especially after 35. I’ll share the most common hidden root causes I see in my clients, what actually works when your body feels stuck, and how to shift from frustration to real progress.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
263: [REPOST]Staying Balanced: How I Approach Nutrition and Workouts During the Holidays22 Dec 202500:29:17

OVERVIEW: In this episode of Cheers to Your Success!

The holiday season is here! With its festivities, delicious treats, and busy schedules, staying on track with your health goals can feel like a challenge. But what if I told you it doesn’t have to be all or nothing? In this episode, I share my personal approach to navigating the holidays in terms of nutrition, workouts, and maintaining a balanced mindset.

Here’s what I cover in this episode:

  • Mindset Matters: Why progress, not perfection, is the key to thriving during the holidays.

  • Nutrition Tips: My go-to strategies for prioritizing protein, enjoying indulgences without guilt, and planning ahead for success.

  • Workout Hacks: How I stay consistent with movement, even with a packed schedule—plus, my non-negotiables for strength training.

  • Stress and Sleep Management: Simple ways to manage holiday stress and protect your energy levels.

  • Family and Fun: How I make movement and healthy choices a part of our family traditions without sacrificing enjoyment.

Whether you’re aiming to maintain your progress, keep up your energy, or simply enjoy the season without stress, this episode will give you practical tips to do just that. Tune in and learn how to make the holidays a season of balance and joy!

RESOURCES:

  1. Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930
  2. Email us at: Support@metabolicfix.com
  3. Click Here to learn more about my 1:1 coaching program https://metabolicfix.com/one
  4. Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz
  5. Follow Ashley on Instagram: @ashley_fillmore1
  6. Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
  7. Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
  8. Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz

 

262: [REPOST]Sustainable Fat Loss: Uncovering the Truth About Effort and Maintenance15 Dec 202500:29:04

OVERVIEW: In this episode of Cheers to Your Success! In this comprehensive solo episode, Ashley chats about the intricacies of fat loss, demystifying common misconceptions, and highlighting the continuous effort required. Ashley emphasizes the importance of realistic goal-setting and shares personal stories that underscore the commitment necessary for long-term success. The concept of 'cruise control' in weight maintenance is critically examined, encouraging listeners to remain vigilant and proactive in their journey. 

Key Topics Covered:

  • Understanding the importance of sustained effort throughout the fat loss journey
  • Is  'cruise control' something you should strive for? 
  • Do you always have to work to maintain your results? 
  • Does everyone really work hard to reach their goals? 

RESOURCES:

  1. Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930
  2. Email us at: Support@metabolicfix.com
  3. Click Here to learn more about my 1:1 coaching program https://metabolicfix.com/one
  4. Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz
  5. Follow Ashley on Instagram: @ashley_fillmore1
  6. Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
  7. Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
  8. Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz
261: [REPOST] Why Strength Training Is the Ultimate Midlife Biohack08 Dec 202500:15:03

OVERVIEW:

If you’re still stuck in the cardio-every-day cycle and wondering why your body feels softer, puffier, or weaker with age, this episode is your wake-up call.

Today, I’m sharing why strength training is non-negotiable for women over 35. We’ll cover how hormones like estrogen, progesterone, and cortisol impact your muscle mass, metabolism, and body composition—and why lifting weights is one of the best tools you have for fat loss, hormonal balance, and longevity.

Whether you’re brand new to strength training or need a reminder to stop underestimating your power, this episode will fire you up and give you a clear direction forward.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
260: [REPOST] Do This Exercise To Have The Most Transformative Year01 Dec 202500:21:54

OVERVIEW: In this episode of Cheers to Your Success! Ashley dives into the transformative power of setting intentions for 2025, particularly how this practice can be a game-changer for those aiming to achieve weight-loss and body-composition goals. She explores the psychology behind intention setting, how it differs from mere resolutions, and its profound impact on motivation and behavior. You'll hear expert insights and practical tips on crafting effective intentions that align with your health and fitness aspirations.

 

RESOURCES:

  1. Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930
  2. Email us at: Support@metabolicfix.com
  3. Click Here to learn more about my 1:1 coaching program https://metabolicfix.com/one
  4. Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz
  5. Follow Ashley on Instagram: @ashley_fillmore1
  6. Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
  7. Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
  8. Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz
259:Feel Energized, Less Bloated, And More Confident In Seven Days...28 Nov 202500:16:40

OVERVIEW:

If you’ve been feeling off lately—bloated, tired, unmotivated, or stuck in that frustrating cycle of doing “everything right” but not seeing results—this episode is for you.

As we head into the busiest season of the year, it’s easy to let healthy habits slide, eat on autopilot, and wake up each morning feeling more drained than the last. But the truth is, you don’t need to wait until January to feel better.

  • In this episode, I’m breaking down exactly how you can:
  • Reignite your energy — even if you’re running on fumes
  • Reduce bloating without cutting carbs or restricting food
  •  Reset your metabolism in just one week
  • Feel more confident in your body without extremes

We’ll talk about why short, structured resets work so well for women 35+, especially when your hormones, metabolism, and stress levels are shifting. You’ll learn what’s keeping your body stuck—and what to do this week to turn things around.

If you’re ready to stop feeling sluggish and start feeling strong, confident, and in control again, this is your episode.


My 7-Day Reset — a simple, science-based plan designed to help you reduce bloat, boost energy, and feel your best before the holidays.
Normally part of my $475 coaching framework, it’s available this week only for $47 during my special Black Friday event.


👉 Join the 7-Day Reset HERE!

Don’t wait until the new year to feel like yourself again—you can start seeing and feeling results in just seven days.

RESOURCES: 

258: Why Your Body Needs a Reset (Not Another Diet)24 Nov 202500:25:16

OVERVIEW:

If you’ve been thinking you need to diet harder, cut carbs, or push through more workouts to finally see results, you’re not alone. I used to do the same thing, especially before the holidays. But the truth? Restriction and extremes only leave you more tired, bloated, and frustrated.

In this episode, I’m breaking down:

  • Why dieting harder backfires on your metabolism and hormones

  • What your body actually needs when it feels stuck

  • The difference between punishment and a true reset

  • Simple, actionable shifts you can start today to feel better without extremes

✨ Here’s the good news: you don’t need another diet. You need a reset.

That’s why I created my 7-Day Reset—a simple, structured plan that helps women 35+ reduce bloating, boost energy, and feel in control again in just one week. And for Black Friday, you can grab it for only $47 for a limited time! 

👉 Don’t wait—this special offer is only available for a limited time.
Click here to join the 7-Day Reset today.

RESOURCES: 

257: GLP-1s, Dieting, and Metabolic Health: What Every Woman Over 35 Needs to Know19 Nov 202500:26:47

OVERVIEW:

If you’re currently dieting, trying to lose weight, or using a GLP-1, this episode is for you.

I’m opening up about my own journey — from years of crash dieting and overtraining in my 20s to finally repairing my metabolism and hormones so I could feel strong, healthy, and confident again. I’ve been there: eating as little as possible, chasing smaller numbers on the scale, and feeling terrified to stop dieting because I didn’t want to regain the weight.

In this episode, I’m sharing what I’ve learned after nearly two decades of helping women heal their metabolism and achieve sustainable results. Whether you’re counting macros, eating “clean,” or taking a GLP-1, you’ll hear exactly why how you approach your fat loss journey matters just as much as what you’re doing.

Here’s what we’ll cover:

  • Why your metabolic health is the foundation of everything — fat loss, energy, hormones, and long-term results.

  • The truth about GLP-1s and why you still need to eat enough, strength train, and support your metabolism.

  • The signs of metabolic adaptation and what to do if you’ve been chronically under-eating.

  • Why simply hitting your protein goal isn’t enough if your total calories are too low.

  • How I use the Three Phases of Transformation — Repair, Rebuild, and Results — to help women feel and look their best.

  • The connection between muscle mass and longevity, and why your goal should always be to maintain and build muscle.

If you’ve ever felt like you’re “doing everything right” but still not seeing results, this episode will help you understand why — and what you can do differently to finally make progress that lasts.

Your metabolism is the foundation for everything. It determines how your body uses the food you eat — whether you’re burning it efficiently or storing it. If you don’t take care of it, no diet, workout plan, or medication will give you sustainable results.

I want you to know there’s a better way — one that doesn’t involve starving yourself or living in fear of food. You deserve to feel good, look strong, and sustain your results long-term.

 

RESOURCES:

  1. Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930
  2. Email us at: Support@metabolicfix.com
  3. Click Here to learn more about my 1:1 coaching program https://metabolicfix.com/one
  4. Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz
  5. Follow Ashley on Instagram: @ashley_fillmore1
  6. Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
  7. Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
  8. Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz
256:The Best Investment You’ll Ever Make10 Nov 202500:18:59

OVERVIEW:

The best investment you’ll ever make isn’t in another pair of workout pants, a vacation, or even your house—it’s in you.

In this episode, I’m sharing why investing in your health and personal growth gives you the highest return: more energy, more confidence, better results, and a stronger future. Unlike the temporary high of a new pair of shoes or a weekend away, the work you put into your health creates a ripple effect that lasts a lifetime.

RESOURCES:

 

255:One Small Shift That Changes Everything03 Nov 202500:12:45

OVERVIEW:

Feeling stuck because you think you need to do all the things to see results? In today’s quickie episode, I’m breaking down how one small, intentional shift—like increasing your protein or getting your steps in—can create a ripple effect that transforms your energy, metabolism, and fat loss results.

The secret? You don’t need a complete overhaul. You need consistency with one habit that actually supports your hormones and lifestyle.

RESOURCES: 

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
254: Food Noise vs. True Hunger: Tips to Make Better Nutrition Choices27 Oct 202500:24:20

OVERVIEW:

Have you ever found yourself standing in front of the fridge, not really hungry but wanting something? Or maybe you’ve eaten something in the moment only to regret it later? That, my friend, is food noise — and you’re not alone in experiencing it.

In this episode of Cheers to Your Success, I’m diving into what food noise really is, why it happens, and most importantly, how to manage it so you can make better choices, support your hormones, and feel your best.

I’ll walk you through:
✨ The difference between true hunger and food noise
✨ Why food noise tends to show up (biological + emotional triggers)
✨ Practical tips to quiet food noise so you don’t eat out of stress, boredom, or habit
✨ Simple strategies to set yourself up for success and avoid regretful choices

Food noise will always be there, but you can learn how to turn down the volume. Whether you’ve been dieting for years, navigating midlife hormone shifts, or simply want to feel more in control around food, this episode will give you tools you can start using today.

RESOURCES: 

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
253:Breaking the All-or-Nothing Mindset: Amanda Nighbert’s Approach to Midlife Nutrition20 Oct 202500:51:42

OVERVIEW:

In this episode of Cheers to Your Success, I’m joined by registered dietitian Amanda Nighbert. At 48 years old, Amanda brings over 20 years of experience in weight loss nutrition and has made it her mission to help women break free from the all-or-nothing mindset and create sustainable health habits that actually last.

Together, we dive into:

The unique nutrition strategies for weight loss after 40

Supplements that truly support women’s health in midlife

Why focusing on body composition (not just the scale) is essential for long-term success

Amanda shares practical, cutting-edge insights that can help you feel stronger, healthier, and more confident in every season of life.

  RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
252: Three Simple Shifts That Unlock Real, Sustainable Results13 Oct 202500:20:51

OVERVIEW:

Sometimes it’s not just about what you’re eating or how you’re training—it’s the mindset behind your actions that determines whether or not you’ll see lasting results.

In this episode of Cheers to Your Success, I’m sharing three powerful mindset shifts that can truly make or break your progress. These aren’t just nice-to-have tips—they’re the big a-ha moments that separate clients who thrive from those who stay stuck.

You’ll learn:

  • The 3 mindset shifts every woman needs to embrace for sustainable success

  • Why these shifts have such a huge impact on results

  • How to start applying them right away to feel empowered, consistent, and in control of your journey

If you’ve ever felt like you’re doing “all the right things” but still not getting where you want to be, these mindset changes may be the missing link.

RESOURCES: 

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
251: Tips To Help You Thrive At Macro Tracking 06 Oct 202500:19:44

OVERVIEW:

Macro tracking doesn’t have to feel confusing or overwhelming—it can actually be one of the most empowering tools for reaching your health and fitness goals when done the right way. In this episode of Cheers to Your Success, I’m breaking down simple, implementable tips to help you thrive with macro tracking.

Whether you’re brand new to tracking or you’ve tried it before and felt stuck, these strategies will help you understand how to track, what to focus on, and how to get the most out of the process without overcomplicating things.

If you’re ready to feel confident, stay consistent, and finally use macro tracking as a tool (not a burden), this episode is for you.

 

RESOURCES: 

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
250: The Power of Anti-Inflammatory Foods29 Sep 202500:29:29

OVERVIEW:

Have you ever wondered why you feel bloated, sluggish, or stuck despite eating “healthy”? The answer might be hidden in your body’s inflammatory response.

In today’s episode, I’m breaking down the difference between short-term inflammation (the kind that helps you heal after a cut, a cold, or even a tough workout) and chronic inflammation — the silent disruptor behind stubborn weight gain, hormonal imbalances, fatigue, and so much more.

We’ll dive into:

  • What inflammation actually is — and when it’s good vs. harmful
  • The most powerful anti-inflammatory foods you should be eating daily
  • Everyday foods and habits that fuel chronic inflammation (and what to swap instead)
  • How inflammation impacts your metabolism, hormones, and fat loss goals — especially for women 35
  • Simple, practical ways to “crowd in” nourishing foods without overcomplicating your routine

My goal in this episode is to help you understand that the small, consistent choices you make with your food every single day are what keep your hormones balanced, your metabolism thriving, and your energy high.

✨ Whether you’re a busy mom, a professional, or simply ready to feel better in your own skin, this conversation will empower you to take back control and start reducing inflammation one plate at a time.

RESOURCES: 

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
249:Cutting Through the Noise: Trustworthy Health & Wellness with Natalie Tysdal22 Sep 202500:50:18

OVERVIEW:

Have you ever felt overwhelmed by all the conflicting health advice out there? One expert says “do this,” another says “never do that”… and you’re left wondering who to trust.

In today’s episode, I’m joined by Natalie Tysdal—a veteran journalist, health expert, and host of The Natalie Tysdal Podcast. With over 30 years of experience as a TV anchor and interviewer, Natalie has spoken with thousands of experts and now uses her platform to help women cut through misinformation and focus on what truly matters: wellness, family, and faith.

We dive into:

How to recognize reliable health information in a world full of noise.

What it really takes to juggle career, family, and self-care without burning out.

The impact of social media on stress and mental health—and simple ways to protect your peace.

Natalie’s gift is her ability to take complicated topics and break them down into practical steps you can actually use in your daily life. If you’ve been craving more balance and clarity in your health journey, this conversation will leave you feeling empowered and supported.

  RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
248: Walking the Fine Line Between Discipline and Obsession15 Sep 202500:28:06

OVERVIEW:

In this episode of Cheers to Your Success, I’m diving into an important conversation that doesn’t get talked about enough: when healthy habits cross the line into unhealthy obsessions.

It’s easy to start with good intentions—tracking steps, logging macros, or following nutrition and fitness tips online—but somewhere along the way, those habits can shift from supportive to consuming. Instead of feeling empowered, you may find yourself stressed, overwhelmed, or even trapped by your own routine.

Here’s what we’ll cover in today’s episode:

  • How discipline can quietly turn into an obsession without you realizing it.
  • The signs your “healthy” routine is starting to steal your energy instead of fueling your life.
  • Real-life examples of when tracking, logging, and implementing every tip backfires.
  • Why balance—not perfection—is the true marker of health.
  • How to reset your mindset so your habits support your life, not consume it.

If your current approach to health feels like a never-ending to-do list, this episode will help you take a step back, breathe, and find freedom again. Because true health isn’t about control—it’s about balance.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz

 

247: Prioritizing Self-Care & Health with Tessa08 Sep 202500:44:05

OVERVIEW:

In this powerful conversation, I’m joined by Tessa—mom, wife, APRN, breast cancer thriver, nutritional therapist, and the inspiring host of The Soul Over Role Podcast. Tessa’s passion lies in helping women understand how their bodies are designed to work and empowering them with the tools to support hormonal and gut health through lifestyle, nutrition, and supplement strategies.

Together, we dive into:

Why self-care is not selfish and how it directly impacts hormonal and overall health 🧘‍♀️

Practical tips for busy moms to keep themselves on their own priority list while managing family life 👩‍👧‍👦

How feeling through trauma can help you heal and step into your best self ✨

Simple nutritional shifts every woman can make to feel more energized and balanced 🥗

This episode is full of wisdom, encouragement, and actionable takeaways to help you reclaim your health and show up as the best version of yourself.

  RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
246: Travel Smart: How to Eat Well, Beat Bloat, and Come Home Feeling Amazing01 Sep 202500:18:02

OVERVIEW:

Do you ever come back from a trip feeling sluggish, bloated, or like you need a “reset” from vacation? In this episode, I’m sharing my best travel-tested strategies for enjoying food, staying healthy, and returning home feeling just as good—if not better—than when you left.

You’ll learn:

  • Simple ways to navigate airport and road trip food choices
  • How to balance indulgence with nourishing meals (without restriction)
  • My go-to travel snacks and essentials to pack
  • Tips for staying hydrated and supporting digestion on the go
  • Mindset shifts that let you enjoy every moment of your trip guilt-free

Whether you’re traveling for business, family vacations, or a weekend getaway, these tips will help you feel empowered, stay on track, and avoid that post-trip crash.

✨ Hit play and get ready to travel bloat-free, energized, and confident!

RESOURCES: 

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
245: From Stuck to Empowered: Takeaways That Will Change How You Show Up25 Aug 202500:29:48

OVERVIEW:

In this episode of Cheers to Your Success, I’m recapping my experience at the Powerhouse Women Conference—an event that left me inspired, challenged, and ready to rise to my next level. ✨

I’m pulling back the curtain and sharing some of my biggest takeaways that will help YOU:

  • Recognize and stop self-sabotaging patterns that hold you back
  • Shift your mindset so you can finally get out of your own way
  • Step into confidence and start showing up as the woman you’re meant to be
  • Take action on your goals—even when fear, comparison, or doubt tries to creep in

This isn’t just about business or personal development—it’s about building the life and health you truly want, one bold step at a time. 

You’ll walk away from this conversation feeling empowered, confident, and ready to tackle your goals with a fresh perspective.

If you’ve been waiting for a sign to stop playing small and start stepping into your potential… this is it.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz

 

244:Aging Well with Purpose: How Health Coaches Are Transforming Midlife & Beyond with Dr. Sandra Scheinbaum18 Aug 202500:55:04

OVERVIEW:

Aging doesn’t have to mean decline—it can be a time of energy, clarity, and purpose. In this inspiring episode, I’m joined by Dr. Sandra Scheinbaum, Founder and CEO of the Functional Medicine Coaching Academy (FMCA), to talk about what it really means to age well, and why health coaches are leading the charge.

With over 40 years of experience as a clinical psychologist, educator, and now advocate for functional medicine health coaching, Dr. Sandra shares her personal passion for healthy aging, what it means to thrive in your 40s, 50s, and beyond, and how coaching can help people create meaningful lifestyle changes that last.

We also dive into her own journey of launching FMCA at 65 (when most people are retiring!) and how her work is shaping the future of healthcare.

  RESOURCES:

    • Follow Jess on Instagram HERE:@drsandi @functionalmedcoach
    • Check out her website here: functionalmedicinecoaching.org
    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
243: Five Hard Sustainable Fat Loss Truths You Need To Hear(but may not want to hear)11 Aug 202500:21:58

OVERVIEW:

Let’s get real—fat loss isn’t just about eating perfectly clean meals and living in the gym. In this episode, I’m breaking down what true sustainable fat loss looks like (and it might surprise you).

If you’ve ever felt like you’re doing “all the right things” but still not seeing results—or if you’ve been stuck in a cycle of restrictive dieting and burnout—this conversation is for you.

We’ll discuss why the slow, steady approach is often the most effective, how to avoid chasing quick fixes, and what it actually takes to lose fat and keep it off.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
242: Why Real Results Take Time: The Truth About Sustainable Fat Loss04 Aug 202500:26:06

OVERVIEW:

If you’ve ever found yourself thinking, “Why is this taking so long?!”—this episode is for you.

Today, I’m diving into a conversation that’s been coming up again and again with my 1:1 clients: the frustration that can come with making sustainable changes and not seeing results as fast as we’ve been conditioned to expect.

From social media highlight reels to quick-fix diet programs, we’ve been sold the idea that weight loss should be fast, dramatic, and easy. But when you choose a sustainable, hormone-friendly approach—where you’re not starving, overtraining, or cutting out major food groups—the journey looks very different.

In this episode, I break down:

  • Why so many women feel frustrated with their pace of progress

  • How misinformation from the diet industry warps our expectations

  • The three biggest mistakes I see when it comes to timelines and transformation

  • Why true, lasting change takes longer—but is so much more worth it

  • How to reframe your journey so you stop comparing it to the crash diets of your past

If you’ve ever questioned whether your hard work is paying off—listen in. This episode is your reminder that you’re not behind, you’re not broken, and you’re doing it right.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
241: Health Isn’t “Set It and Forget It”: A Conversation with Dr. Jannine Krause28 Jul 202500:37:39

OVERVIEW:

In this episode, I had the pleasure of sitting down with Dr. Jannine Krause—a naturopathic doctor, acupuncturist, and host of The Health Fix Podcast—to talk all about aging well, hormonal health, and how to support your body through perimenopause and beyond.

Dr. Jannine also shares the common nutrient deficiencies she sees in women over 40 and how your specific phase of perimenopause or menopause can influence what your body actually needs nutritionally. This is a powerful conversation that blends ancient wisdom with modern functional medicine to help you feel empowered—not confused—about your next steps.

  RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
240: Coach’s Corner: The Truth About Sustainable Health & Why It’s Worth It21 Jul 202500:21:40

OVERVIEW:

In this episode, I’m diving into what sustainable really means when it comes to your health, nutrition, and fitness journey. So often we hear that sustainability is the goal, but let’s be honest, that doesn’t mean it’s easy. I’m breaking down why sustainable results require effort, consistency, and a mindset shift, especially if you’re used to chasing quick fixes.

I’m also talking about the importance of daily movement, how to stay in your own lane instead of falling into the comparison trap, and why redefining what “hard” means is the key to real change. If you’ve ever felt like giving up because it’s not happening fast enough—or you’re overwhelmed watching other people’s journeys—this episode is for you.

Let’s reframe what success really looks like and focus on building habits that actually stick.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz

 

239: Eat for Your Mind: The Gut-Brain Connection with Dr. Uma Naidoo14 Jul 202500:42:09

OVERVIEW:

In this powerful episode, I sit down with Dr. Uma Naidoo—Harvard-trained nutritional psychiatrist, professional chef, and author of the international bestseller This Is Your Brain on Food. Dr. Naidoo is a pioneer in the field of Nutritional Psychiatry, and she’s on a mission to show the world how what we eat directly impacts how we feel.

We dive into the science behind the gut-brain connection and how food can be a powerful tool to support mental health. Dr. Naidoo breaks down key insights from her book, sharing how certain foods can help reduce symptoms of anxiety, depression, brain fog, and even sleep issues. She also offers practical tips on how to start eating to support your mood, focus, and emotional well-being—without overcomplicating things.

What We Cover in This Episode:

The real science behind the gut-brain connection—and why your gut is often called your “second brain”

How specific nutrients and foods influence mood, memory, and mental clarity

Common foods that may be triggering anxiety or depressive symptoms (and what to swap them for)

How inflammation, sugar, and processed foods impact brain health

Key foods to support mental health—from leafy greens to fermented foods

Why food is one of the most underutilized tools in mental health care today

Dr. Naidoo’s personal journey as a psychiatrist and chef—and how her passion for food meets science

 

  RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
238: How to Spot Hormonal Red Flags Before They Derail Your Progress07 Jul 202500:15:39

OVERVIEW:

Do you feel like something is off in your body, but your labs come back “normal”? Maybe you're gaining weight without changing anything, struggling to sleep, or feeling more anxious than usual—and you're being told it's just aging or stress.

In this episode, I’m breaking down the hormonal red flags that are often dismissed or overlooked, especially in women in their late 30s, 40s, and 50s. These early signs can sabotage your fat loss, energy, and mental clarity if left unchecked.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
237: Mindset, Self-Care & Wellness Pairing with Jess Iturzaeta30 Jun 202500:45:04

OVERVIEW:

In this episode, I’m joined by Jess Iturzaeta—founder of Simply Jess Natural Skincare, wellness coach, and host of the Learning to Glow podcast. Jess brings over 20 years of experience in the spa and wellness industry, and in our conversation, we dive into the power of mindset in your health journey, how to “wellness pair” habits for lasting change, and what self-care really looks like for busy women.

This episode is a reminder that wellness isn’t just about what you eat or how you move—it’s also about how you think, how you feel, and how you support yourself daily.

  RESOURCES:

    • Follow Jess on Instagram HERE: @simplyjessskincare
    • Learn more about her programs here: www.learningtoglow.com
    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
236:Why Strength Training Is the Ultimate Midlife Biohack23 Jun 202500:15:03

OVERVIEW:

If you’re still stuck in the cardio-every-day cycle and wondering why your body feels softer, puffier, or weaker with age, this episode is your wake-up call.

Today, I’m sharing why strength training is non-negotiable for women over 35. We’ll cover how hormones like estrogen, progesterone, and cortisol impact your muscle mass, metabolism, and body composition—and why lifting weights is one of the best tools you have for fat loss, hormonal balance, and longevity.

Whether you’re brand new to strength training or need a reminder to stop underestimating your power, this episode will fire you up and give you a clear direction forward.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
235: I’m Doing Everything Right… Why Am I Not Losing Weight?16 Jun 202500:13:19

OVERVIEW:

You’re tracking your food. Hitting your workouts. Getting your steps in. Doing “everything right.”
So why isn’t the scale moving?

In this episode, I’m unpacking one of the most frustrating experiences I hear from the women I coach—and sharing the honest truth about why your fat loss efforts may be stalling, even when you’re putting in the work.

Spoiler alert: It’s not your fault. Your hormones, metabolism, and nervous system play a much bigger role than most people realize, especially after 35. I’ll share the most common hidden root causes I see in my clients, what actually works when your body feels stuck, and how to shift from frustration to real progress.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
234: Perimenopause 101 — What’s Happening to My Body?11 Jun 202500:27:37

OVERVIEW:

If you’ve ever thought, “What is going on with my body?”—this episode is for you. In today’s quick and empowering conversation, I’m breaking down what perimenopause actually is, when it typically starts, what causes it, and the key signs your body might be transitioning into this new hormonal phase.

From unpredictable periods and stubborn belly fat to sleep struggles and mood swings, I walk you through how perimenopause can show up in real life, and most importantly, what you can do to support your body through it.

You’ll walk away from this episode with clarity, confidence, and a better understanding of why things feel different after 35, and how to take control instead of feeling blindsided.

RESOURCES:

    • Follow Ashley on Instagram: @ashley_fillmore1
    • Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527

    • Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz
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