If you're anything like me, you’ve probably looked back and thought, “Why didn’t I know this 10 years ago?” That’s exactly what today’s chat is about - my top five health game-changers I wish I had embraced earlier. Whether you’re 25 or 75, these insights can shift the needle in how you feel, look, and thrive. From nutrition tracking without guilt to finally getting that high-quality protein in, these tips aren’t about restriction - they’re about empowerment. I’m opening up about what’s worked, ...
Jul 01, 2025•33 min•Ep. 38
You’ve lost the weight—now what? The real challenge is keeping it off. This episode gets real about what it actually takes to maintain weight loss long term, and it’s simpler than you think: daily movement, not perfection. Learn how 100 minutes a day of consistent activity (not all gym time!) and better sleep habits are the real secret weapons. If you're ready to stop the yo-yo cycle and make results last, this is the mindset shift you need. It’s about making the shift from short-term effort to ...
Jun 17, 2025•13 min•Ep. 37
Think menopause is why you're gaining weight? It’s not. The truth: your metabolism stays stable from age 20 to 60. What does change? Your energy balance—and most women don’t see it happening. In this episode, I unpack the real reason weight loss feels harder now, and what you can do to shift it. You’ll learn how energy in (food) vs. energy out (movement) drives fat loss, why tracking intake matters more than ever, and how your body subtly burns less as you lose weight—without you even noticing. ...
Jun 03, 2025•26 min•Ep. 36
If your body feels wired but tired, your weight won't budge, and you're on edge despite clean eating and consistent workouts—there’s something deeper going on. I break down the sneaky ways chronic stress hijacks our hormones, disrupts sleep, mood, and metabolism, and keeps us spinning in circles. You’re not crazy—your body is speaking to you. Let’s decode what it’s saying and give it what it actually needs. By the end of this episode, you’ll understand why your efforts may not be working—and exa...
May 20, 2025•17 min•Ep. 35
Get ready to ditch the guilt and feel empowered in your social life! I’m diving into why social situations challenge our health goals — and more importantly, how you can navigate them with confidence, grace, and a little humor. From mirror neurons and decision fatigue to hormonal shifts, I unpack why it’s so hard to resist that extra glass of wine or the chips at the party — and remind you, you’re not broken, you’re just human. Together, we’ll explore practical tools like “if-then” planning, ref...
May 06, 2025•31 min
Debunking the Perfect Diet Myth: Let's Get Real About What Works Hey everyone! Ready to cut through the BS on the 'perfect diet'? In this episode, I break down why there’s no one-size-fits-all when it comes to nutrition. We'll chat about the common success factors across popular diets, why ultra-processed foods are the real enemy, and practical tips to help you find a sustainable eating plan that you actually love. Key takeaways include: - Why ultra-processed foods are detrimental to your health...
Apr 22, 2025•41 min
Have you heard of Siwa Murti? Part 2 with Janelle Marra and she's telling us all about the healing possibilities of Siwa Murti. She's a talented practitioner of this unique Balinese energy healing. I shared two personal stories of the healing my family has experienced. She's truly amazing!! Listen to learn about the amazing ways it can address various health challenges. We talked about the power of being open-minded, the effectiveness of targeted energy healing, and how it fits beautifully along...
Apr 08, 2025•26 min
My guest today is Janelle Mara, co-founder of Soul Sway and a Siwa Murti practitioner. We talked about her unique practices in movement and healing and how they can truly transform our health and well-being. We talked about common misconceptions about movement and discussed how Soul Sway’s blend of somatic movement, mindfulness, music, and meditation helps us connect deeply with our bodies. Discover the benefits of Soul Sway, such as improved body awareness, enhanced emotional well-being, and gr...
Mar 25, 2025•23 min
Learn why protein is not just for building muscle - it's the cornerstone of your overall health! As omnivores, humans need a balance of nutrients, and the amino acids we get from both protein sources play a crucial role. From supporting your metabolism to regulating hormones and boosting immune function, protein and its building blocks, amino acids, are vital to keeping your body in optimal condition. I'm explaining why you should focus on getting enough protein can make a significant difference...
Mar 11, 2025•22 min
Fat has been blamed for so many things it never actually did—like making us fat. But here’s the truth: fat is essential for our bodies, and avoiding it can do more harm than good. I’m breaking down the myths surrounding dietary fat and explaining why fat is a crucial macronutrient. And the role of fat in women’s health, especially as we navigate midlife hormone shifts. If you’ve been avoiding fat because of outdated advice, it’s time to rethink everything you thought you knew. What You’ll Learn:...
Feb 25, 2025•24 min
Carbs have been called the enemy for years—but is that really true? It’s time to cut the crap and get to the facts. Some carbs fuel your body, while others sabotage your energy, hormones, and metabolism. Knowing the difference can change everything. Diving into the biggest myths, what science actually says, and how to eat carbs without wrecking your health or weight. Low-carb diets aren’t always the answer, especially in midlife. Want to know which carbs to embrace, which to ditch, and how to fi...
Feb 11, 2025•32 min
Tired of feeling stuck in your health goals? It's time to cut the crap and take control of what’s on your plate! Did you know that 80% of grocery store items aren't truly food? They're edible imposters that sabotage your energy and vitality. This episode dives into how to break free from the processed food trap and make nourishing, sustainable choices that fuel your body for the long haul. Action Items: Cut the crap by shopping the perimeter of the grocery store for whole, real foods. Replace su...
Jan 28, 2025•45 min
Ever frustrated by the slow pace of health improvements? Dive into the truth about why true, sustainable health changes take time and how unrealistic expectations can damage your mindset and overall wellness. Discover the myths perpetuated by diet culture and social media, and why patience and consistency are key to achieving your goals. Spoiler: You're not going to see sustainable results in 30 days. Join us as we debunk these myths and set you on a realistic path to success. Learn to Banish th...
Jan 21, 2025•22 min
Have you ever considered the physical impact of toxic thoughts on your health? Discover how negative self-talk and limiting beliefs can weigh you down more than you realize. Ashley shares her personal journey and provides actionable tips to identify and reframe these harmful thoughts. You will learn the power of thought journaling, the magic of gratitude practices, and the game-changing effects of mindfulness techniques. Tune in to start your thought detox journey and unlock a healthier, happier...
Dec 31, 2024•28 min
We are discussing the hidden toxins in our homes and personal care products and why you should care. I offered practical tips to help women or really anyone to reduce their exposure to these toxins. Learn simple swaps such as using essential oils instead of synthetic fragrances, choosing glass over plastic, and making natural home cleaners, regularly vacuum and dust your home, and an awesome app to find cleaner personal care products and household items. Small, manageable changes can make a sign...
Dec 17, 2024•31 min
Did you know that hidden toxins in the food we eat every day could be affecting your energy and hormone balance, especially if you're in you're in perimenopause? I want to help you to understand food toxins and how they impact your body over time. Discover the truth about artificial sweeteners, preservatives, and pesticides lurking in your produce and meals and learn actionable, easy changes to make your diet cleaner and healthier. these small but powerful tips will help you feel better and more...
Dec 03, 2024•42 min
Welcome to a new series focused on the various toxins that impact our lives. We’ll debunk the common misconception that toxins are just industrial chemicals, and uncover their surprising sources in everyday items like food additives, plastics, and even fragrances. Understanding how these toxins mimic hormones and disrupt our body’s natural processes, especially in women, is key to making informed health decisions. There's so much overwhelming information, don't worry I'm breading it down into ma...
Nov 19, 2024•21 min
Are you ready learn the science and mindset behind why the number on the scale is not an accurate reflection of health? I'm offering practical and tangible ways to measure your progress without relying on the scale! I explain what the scale actually measures and why it's critical to focus on body composition and metabolic health instead. There are various factors that can cause daily weight fluctuations and how they don't necessarily correlate with your true health status, wait till you hear all...
Nov 05, 2024•31 min
Enjoy this heartfelt chat with Tiffany Mason, my friend and client, to explore what women in their forties need to thrive through perimenopause, AKA, 'second puberty'. And learn how our bodies change inside and out. It's sad how many women don't even know about perimenopause. Why is this piece of education left out for women? Tiffany shared some of the "ah ha's" she's had throughout learning about how she can best support her body. The rules change as you get older. And, she touched on the impor...
Oct 22, 2024•33 min
Join me as I chat with my client and actually podcast manager, Tiffany Mason, about her inspiring health journey and the confusion many women face about being as their bodies change and need to rely on nutrition. We share stories about making health a priority, understanding body changes during perimenopause, and the importance of small, consistent changes in our lives. Tiffany opens up about her struggles with food and how our work together has reignited her health passion. We're all about brea...
Oct 08, 2024•32 min
"Most of us don't have the luxury of not planning for our health." This is a huge powerful pillar of health: Sleep. It has an incredible impact on our health and well-being. As someone who has experienced firsthand the transformative power of quality sleep, it's so important for me to share the critical insights and practical tips that can help you unlock the full potential of your rest. When you fall asleep your cells go to work! I explained why sleep is not just a luxury but a fundamental nece...
Sep 24, 2024•30 min
"Don't disappoint yourself so that you're not disappointing others." - Dr. Heidi Ashbaugh Glad to have you back for the end of my conversation with the amazing Dr. Heidi Ashbaugh about the power of “No”. She shared some fantastic insights on how to not just survive, but thrive in life by setting boundaries and prioritizing self-care even if it means scheduling an appointment with yourself. I can't wait for you to hear all the wisdom she has to offer. Here are some key takeaways for you to apply ...
Sep 10, 2024•28 min
"The power of no is probably our biggest superpower that we don't utilize." - Ashley Bagni Today, the transformative power of setting boundaries and reclaiming your time and self-esteem through the simple yet impactful act of saying no. Are you tired of constantly putting others' needs before your own? Do you struggle with guilt and societal pressure when it comes to prioritizing yourself? Join me as we explore how saying no can be a form of self-care rather than selfishness, and learn how to br...
Aug 27, 2024•30 min
"Piss poor planning will derail you in every single way when it comes to your health." The pillar of movement, There are three typles of movement to plan into your week, strength training, daily movement, and high intensity impact training (HIIT), with a special emphasis on the importance of incorporating strength training into your routine. Join me as I explain how movement can slow down the effects of aging, hormonal changes, and diseases like sarcopenia, while also sculpting a lean, strong ph...
Aug 13, 2024•35 min
"If you are consistently giving your body the language that it speaks, it will consistently understand what you want it to do and it will work with you." - Ashley Bagni Ever wondered how your food choices can impact your health on a cellular level? Due to my own journey of overcoming severe gastrointestinal issues through nutrition, highlighting the profound impact of nutrient-dense foods on our overall well-being I learned the importance and effects of what we eat. Get ready to challenge tradit...
Jul 30, 2024•27 min•Ep. 14
"This is a new frontier. Like, the tides are changing, and there's going to be so much shift in women's health because of that." - Dr. Rodriguez Welcome back to the conclusion of this conversation with the Dr. Rodriguez, a functional medicine specialist, focusing on root cause medicine, who had lots to say about the world of female hormones and hormone replacement therapy. Dr. Rodriguez sheds light on how women's bodies are like finely tuned instruments, constantly sending signals that we often ...
Jul 09, 2024•28 min•Ep. 13
"If we can do that, we're such powerful creators of our reality, why can't we also create health." - Dr. Liana Rodriguez Dr. Liana Rodriguez and I talked in depth about the power of mindset when it comes to transforming your health. We uncovered how our language and self-talk can either propel us forward or keep us stuck in a cycle of frustration. From discussing the importance of having a coach to reveal our blind spots to exploring the concept of manifesting health, we left no stone unturned i...
Jun 25, 2024•35 min•Ep. 12
"I really hope that I have emphasized the importance of stress management for your health. It, in your mindset around your health, it is truly the lost pillar!" Hey there! Today's podcast episode is all about stress management and how it can totally change the game when it comes to reaching your health goals. I'm super excited to share with you the power of mindset in transforming your health and well-being. It's not just about positive affirmations, but truly believing in yourself and your abil...
Jun 11, 2024•25 min•Ep. 11
"So many of us get trapped or stuck in thinking that if you're thin, that means that you're healthy. And those two things could not be more untrue." - Ashley Bagni This is a transformative episode where I dig into the six pillars of health. Imagine viewing your well-being as you would a car - each component needing attention for optimal function. A shift in your perspective will revolutionize your approach to health, emphasizing the interconnected nature of nutrition, movement, mindset, sleep, r...
May 28, 2024•16 min•Ep. 10
Are you battling with your body fat and feeling like your metabolism might just not be on your side anymore? Did you know there are three types of fat? I'm diving deep into the myths about body fat, metabolism, and how they drastically affect our health, especially for women over 40. I debunked pervasive myths around metabolism and introduced groundbreaking research that reveals the true nature of our body’s metabolic phases. I'm challenging the beliefs many of us have held for years and provide...
May 14, 2024•28 min•Ep. 9
