Rooted in Resilience – Details, episodes & analysis

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Rooted in Resilience

Ashley & Sarah Armstrong

Health & Fitness

Frequency: 1 episode/19d. Total Eps: 34

Rooted in Resilience is all about building your strongest, healthiest, most resilient self - without any of the extremes, short cuts, or diet-culture BS! Podcast hosts & sisters, Ashley & Sarah Armstrong of the @strong.sistas, demystify health, sharing practical tips and experiences for overcoming hypothyroidism, hormonal imbalances, autoimmunity & other metabolic disorders, largely inspired by the work of Dr. Ray Peat. Plus, they dive into all things optimizing exercise, so you can train with intention, build muscle & lose fat in a sustainable, smart way. www.armstrongsisters.com

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Apple Podcasts

🇺🇸 USA - healthAndFitness
21/09/2024
#89
🇺🇸 USA - healthAndFitness
20/09/2024
#80

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https://nourishcooperative.com/
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https://www.armstrongsisters.com/
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When The Health Space Gets Toxic | Kaleigh Mason

Wednesday, September 18, 2024 • Duration 01:15:49

In this episode, Ash & Sarah sit down with Kaleigh to discuss the fear-based marketing tactics used in the health industry. Kaleigh shares her journey of discovering the truth about natural products and nutraceuticals. She emphasizes the importance of being cautious and aware of the potential side effects of natural products and highlights the lack of regulation in the nutraceutical industry. They also dive into the best source of water, avoiding the latest trends, and getting back to basics when it comes to their health.

_______________________________________________

Follow Kaleigh

Patreon: https://www.patreon.com/nutritionelements/posts

Instagram: https://www.instagram.com/nutrition.elements/

____________________________________________________

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}

____________________________________________________

➡️ 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 Fear-Based Marketing in the Health Industry

01:00 Kayleigh’s Journey in the Health Industry

03:24 Being Cautious of Natural Products

08:37 The Truth About Tap Water

17:20 Tap Vs. Reverse Osmosis Water

23:27 Understanding Water: Reverse Osmosis vs. Spring Water

28:29 The Dangers of Certain Products in the Wellness Industry

34:52 The Danger of the Herxheimer Reaction

40:05 The Power of Whole Foods

53:26 The Importance of Time-Tested Health Practices

57:46 The Benefits of Oatmeal

01:03:33 Getting Back to Basics with Soups and Stews

01:09:10 Trusting Your Intuition for Better Health

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Not Eating Enough Is Killing Your Gut Health | Kathleen Stewart

Wednesday, September 11, 2024 • Duration 01:13:37

In this episode Ashley, Sarah and Kathleen discuss the health implications of undereating and low-calorie diets. They dive into the Minessota starvation experiment and the effects of the Low Energy Availability State on the gut & respiratory systems.

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

____________________________________________________

JOIN WAITLIST TO WORK 1:1 WITH KATHLEEN

https://forms.gle/6TcHdrskCgsj1iDL6

____________________________________________________Follow Kathleen's Substack: 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?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_app➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077&mibextid=LQQJ4d➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2 ____________________________________________________

The Low Energy Availability State | Kathleen Stewart

Season 2 · Episode 12

Wednesday, May 29, 2024 • Duration 01:48:12

Ashley, Kathleen, & Sarah continue the dive into the Minnesota starvation experiment, the health consequences of prolonged under-eating & how this affects nearly everyone today.

Notes: “The Bronzing (skin discoloration discussed in today’s episode) in addisons and Cushings is from acth and msh” ~ Kathleen Chapters: 00:00 Introduction and Importance of Eating Enough 03:00 The Impact on Muscle 09:05 The Effects on the Digestive Tract and Liver 15:22 The Consequences for the Heart and Other Organs 27:50 The Brain's Response to Starvation 34:51 The Importance of Proper Glucose Metabolism 37:32 The Low Energy Availability State 45:15 The Effects of Low Energy Availability on the Immune System 51:53 Restoring Energy Metabolism for Optimal Health 55:42 The Consequences of Low Energy Availability on Skin and Hair Health 01:14:07 The Rise of Autoimmune Conditions and Low Energy Availability 01:19:09 Shifting the Perspective on the Body's Response to Low Energy Availability 01:23:29 Finding a Personalized Approach to Healing

References:

Biology Of Human Starvation -https://archive.org/details/cftri.1102biologyofhumanst0000ance_a5l1/page/79/mode/1uphttps://archive.org/details/cftri.1103biologyofhumanst0000ance/page/n8/mode/1up?view=theater ____________________________________________________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/ ➡️ Twitter: https://twitter.com/strong_sistas

You're Not Fat You're Starving | Kathleen Stewart

Wednesday, May 22, 2024 • Duration 01:45:37

In this episode, Kathleen (the legend) discusses The Minnesota Starvation Experiment (MSE) with Ashley & Sarah. They dive into the physical consequences of a low energy availability state including edema, weight swings, postural changes & much more...

Timestamps:

00:00 Introduction to the Minnesota Starvation Experiment

15:56 Morphological Data and Body Weight Changes

37:47 Water Retention

41:07 Listening to Your Body's Cravings

44:44 The Fear of Weight Gain

55:28 The Challenges of Low Calorie and Refeeding

01:05:01 The Importance of Body Weight Changes

01:09:22 The Long-Term Effects of Low Energy Availability

01:14:16 The Importance of a Slow and Gradual Approach

01:23:18 Getting to Know Your Body

01:29:15 Physical Changes During Refeeding

____________________________________________________Follow Kathleen

Substack: https://stewartk.substack.com/?r

Instagram: https://www.instagram.com/recoen/☕️

Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen ____________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ____________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} ____________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ Twitter: https://twitter.com/strong_sistasReferences:Biology Of Human Starvation -https://archive.org/details/cftri.1102biologyofhumanst0000ance_a5l1/page/79/mode/1uphttps://archive.org/details/cftri.1103biologyofhumanst0000ance/page/n8/mode/1up?view=theater

How To Unblock Your Metabolism | Georgi Dinkov

Tuesday, May 7, 2024 • Duration 02:09:26

In this episode Ashley & Sarah host Georgi Dinkov where they dive deep into metabolism, where metabolism gets blocked and how to fix it.
________________________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ______________________________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} ______________________________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ Twitter: https://twitter.com/strong_sistas

Research:

"Biggest Loser" (BL) study and how it tanked their metabolic rate.https://raypeatforum.com/community/threads/biggest-loser-contestants-regained-weight-peat-perspective.10856/post-143661https://raypeatforum.com/community/threads/obesity-is-estrogen-driven-chronic-fasting-burns-mostly-muscle-not-fat.52177/https://raypeatforum.com/community/threads/exercise-fasting-is-stress-causes-obesity-and-ir-and-requires-cortisol-blockade-to-reverse.20121/http://haidut.me/?p=2394http://haidut.me/?p=2482http://haidut.me/?p=2396http://haidut.me/?p=2399http://haidut.me/?p=2347http://haidut.me/?p=1409http://haidut.me/?p=434

Chapters:

00:00 Introduction and Background

01:15 The Results of Georgi's Studies

07:07 The Connection Between Cancer and Diabetes

09:59 The Role of Insulin in Cancer Treatment

Visiting the Massai - The Last Hunter Gatherers Pt. 2 | Suzanne Alexander

Wednesday, April 17, 2024 • Duration 55:29

In this conversation, Suz shares her experiences visiting indigenous tribes in Africa, specifically the Maasai. She discusses their traditional diet and lifestyle including: the importance of their healing soup, made from special tree branches, their strong sense of community and deep connection to nature and traditional practices. Takeaways The Maasai tribe follows a traditional diet that includes milk, meat, and blood during the warrior stage, and transitions to a milk-based diet afterwards. The Maasai tribe values community and sharing, often giving portions of their slaughtered animals to neighbors and family members. Their deep connection to nature is evident in their traditional practices and their respect for the environment. Movement is an essential part of the Maasai lifestyle, and they believe it is necessary for maintaining good health. The tribe is concerned about being forced out of their land, which could impact their diet and way of life. Timestamps: 00:00 Introduction and Suze's Personal Experience 06:21 Daily Life of the Maasai Tribe 26:10 The Warrior Stage 36:29 Concerns about the Future Of The Maasai

Follow Suzanne ___________________________________________________

Instagram: https://www.instagram.com/suzanne.alexander.104/Amazon- The Ancestorial Diet Revolution ____________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ____________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} ____________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ Twitter: https://twitter.com/strong_sistas

Lessons From The Last Hunter-Gatherers | Suzanne Alexander

Wednesday, April 10, 2024 • Duration 01:28:10

Ashley & Sarah sit back down with Suzanne Alexander to hear about her most recent trip to Tanzania. Suz details her trip visiting the Hadzabe and Datoga tribe and shares her memories, experiences and concerns regarding the last remaining hunter-gatherer tribes.

Time Stamps:

0:00 Intro & Background

5:30 What The Indigenous Actually Eat

9:00 Why Suz Does It1

9:45 Do The Indigenous Get Depressed

28:00 What Do The Hadzabe Eat

42:00 Buying The Hadazabe Dinner

1:03:00 The Datoga Tribe

1:09:00 What The Datoga Eat

1:23:51 How Grains Affect Their Health

1:26:15 Wrapping Up

Follow Suzanne ____________________________________________________ Instagram: https://www.instagram.com/suzanne.alexander.104/ Amazon- The Ancestorial Diet Revolution ____________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ____________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} ____________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ Twitter: https://twitter.com/strong_sistas

The Importance of Eating Enough: Insights from the Minnesota Starvation Experiment | Kathleen Stewart

Wednesday, April 3, 2024 • Duration 55:22

In this episode, Sarah & Ashley bring back Kathleen Stewart to continue their discussion of the Minnesota starvation experiment and the importance of eating enough food. It highlights the consequences of under-eating and the need to increase calorie intake. The conversation emphasizes the significance of the experiment's findings and their relevance to modern health issues, the normalization of low-calorie diets, and the need to find the high end of one's maintenance calorie range.

Takeaways:

Under-eating can have severe long-term consequences on various body systems.

Prolonged calorie restriction can have severe repercussions on the body, including damage to organs and intestinal health. Finding the high end of one's maintenance calorie range is vital for optimal health.

Gradually increasing calorie intake and focusing on nourishment is important for overall health and well-being.

Longer periods between dieting phases are necessary to allow the body to recover and avoid weight oscillation.

Chapters:

00:00 Introduction and the Impact of Under-Eating

02:45 The Significance of the Minnesota Starvation Experiment

09:36 Sex Differences when Under-Eating

13:19 Determining Adequate Calorie Intake

24:27 Physical Symptoms of Under-Eating

33:01 The Consequences of Prolonged Calorie Restriction

37:16 Prioritizing Nourishment Over Restriction

45:11 The Importance of Longer Breaks Between Dieting Phases

____________________________________________________

Follow Kathleen

Substack: https://stewartk.substack.com/?r

What We Wish We Knew When We Started Exercising | Tyler Woodward

Season 2 · Episode 6

Wednesday, March 27, 2024 • Duration 01:35:37

In this conversation, Ashley and Sarah sit down with Tyler Woodward to discuss what they wish they knew when they started exercising. They reflect on their own fitness journeys, the lessons and mistakes they made along the way.

Join Train 2 Change!:

Women's Sign-Up Link: https://coach.everfit.io/package/CT312562

Men's Sign-Up Link: https://coach.everfit.io/package/BD646286

Takeaways:

Smart exercise selection is important to building muscle groups while avoiding injury.

Overexercising can be detrimental to health and lead to worse results.

Focus on progressive overload and proper form to build muscle effectively.

Don't compare weights used by different individuals; focus on your own progress.

The pursuit of perfection in fitness can be detrimental to mental health. It is important to have realistic expectations and love and accept yourself throughout the journey.

Hormonal balance is important for optimal muscle building and physique.

Restrictive diets and low calorie intake can have long-term negative effects on metabolism and health.

Chapters:

00:00 Introduction to Train to Change

05:46 The Dangers of Extreme Exercise

08:33 How We Got Into Fitness

11:53 Advice to Their Younger Selves

15:37 Lessons Learned

20:29 The Importance of Rest

36:14 Influencers and Misinformation

44:11 Newbie Gains

When The Indigenous Eat Seed Oils | Suzanne Alexander

Wednesday, March 20, 2024 • Duration 01:43:59

In this episode, Ashley & Sarah sit down with Suzanne Alexander where she details her experiences visiting indigenous tribes throughout Australia. They dive into the traditional diets in the cultures, how they're being affected by Westernization and much more... Timestamps: 0:00 Trailer 1:10 Introduction 19:33 Suzanne's Trip 31:29 The Dani Tribes 49:45 The Wamena 58:05 The Salomon Islands 1:02:17 The Samoa 1:16:40 The Vanatu 1:26:04 FIJI 1:35:01 Wrapping Up Follow Suzanne ____________________________________________________ Instagram: https://www.instagram.com/suzanne.alexander.104/ Amazon- The Ancestorial Diet Revolution ____________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ______________________________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} ______________________________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ Twitter: https://twitter.com/strong_sistas

Rooted in Resilience – Details, episodes & analysis

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Rooted in Resilience – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

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