Summary In this episode of Wellness Hustle, host Sasha discusses how weekend routines can sabotage health and energy levels. She emphasizes the importance of maintaining a balanced approach to nutrition and offers practical tips for making healthier choices over the weekend. The conversation highlights the significance of protein intake, structured meals, and a positive mindset to ensure that weekends enhance rather than hinder wellness goals. Takeaways Weekends can disrupt your routine and ener...
May 23, 2025•9 min•Season 2Ep. 26
Summary In this episode of The Wellness Hustle, host Sasha discusses the profound impact of supportive relationships on personal wellness. She emphasizes the importance of surrounding oneself with positive influences, particularly women who uplift and encourage. The conversation explores the dynamics of energy in relationships, distinguishing between 'expanders' who energize and 'drainers' who deplete. Sasha shares actionable steps to cultivate a supportive circle and encourages listeners to act...
May 22, 2025•9 min•Season 2Ep. 25
Summary In this episode of The Wellness Hustle, host Sasha discusses the importance of a clean pantry as a foundation for health and wellness. She guides listeners through a spring pantry cleanup, emphasizing what to toss and what to keep for a balanced diet. The conversation covers the impact of pantry organization on meal preparation and overall wellness, providing practical tips for creating a supportive food environment. Takeaways A clean pantry is essential for maintaining healthy eating ha...
May 21, 2025•13 min•Season 2Ep. 24
Summary In this episode of Wellness Hustle, host Sasha discusses the importance of being unapologetically healthy, especially in social situations where food choices can be challenging. She emphasizes the need to make empowered choices without guilt, navigate social dynamics with confidence, and embrace personal growth and change. Sasha provides practical strategies for maintaining wellness in the face of societal pressures and encourages listeners to lead by example in their wellness journeys. ...
May 20, 2025•14 min•Season 2Ep. 23
Summary In this episode of Wellness Hustle, host Sasha discusses five key things high-achieving women should stop doing to enhance their wellness journey. The conversation emphasizes the importance of removing stressors from one's life, such as skipping breakfast, overcommitting, chasing wellness trends, neglecting sleep, and attempting to achieve wellness goals alone. Sasha encourages listeners to prioritize their health and well-being by making mindful choices and seeking support from their co...
May 19, 2025•14 min•Season 2Ep. 22
Summary In this episode of Wellness Hustle, host Sasha discusses her journey of breaking free from the nightly wine habit and how it was affecting her health. She shares insights on the impact of alcohol on sleep, motivation, and overall well-being. Sasha introduces the concept of 'glow tails', healthier mocktail alternatives that support wellness goals. The episode emphasizes the importance of replacing unhealthy habits with positive rituals and encourages listeners to embrace change for a bett...
May 16, 2025•9 min•Season 2Ep. 21
Summary In this episode of Wellness Hustle, host Sasha discusses the common struggles women face in their wellness journeys, emphasizing that feelings of being 'broken' are often due to misalignment rather than actual issues with the body. She encourages listeners to shift from a victim mentality to one of accountability and empowerment, providing practical alignment questions and a mantra to help reset habits. The episode concludes with an invitation to join a free five-day blood sugar reset ch...
May 15, 2025•8 min•Season 2Ep. 20
Summary In this episode, Sasha discusses natural methods to manage appetite and cravings without relying on stimulants or extreme diets. She shares five effective appetite suppressants, including the importance of protein, hydration, fiber, and managing sleep and stress. Additionally, she touches on GLP-1 medications, explaining how they work and their effects on appetite and metabolism. The episode concludes with practical tips for sustainable wellness and an invitation to join a free blood sug...
May 14, 2025•13 min•Season 2Ep. 19
Summary In this episode of Wellness Hustle, host Sasha shares practical strategies for maintaining wellness amidst life's chaos. She emphasizes the importance of establishing a morning routine, adopting a flexible mindset, and preparing crisis meals to stay on track with health goals. The conversation highlights that consistency and small efforts can lead to significant progress, even during challenging times. Takeaways Life will get messy again; prepare for it. Staying well requires tools and a...
May 13, 2025•11 min•Season 2Ep. 18
Summary In this episode of Wellness Hustle, host Sasha discusses the importance of maintaining a balanced approach to wellness, especially when life throws challenges your way. She emphasizes that falling off track is not a failure but an opportunity for feedback and growth. Sasha shares practical steps for resetting your wellness journey, including focusing on nutrition, gentle movement, and self-compassion. The episode encourages listeners to embrace their journey without guilt and to support ...
May 12, 2025•9 min•Season 2Ep. 17
Summary In this episode of Wellness Hustle, host Sasha discusses the common mistakes women make when trying intermittent fasting. She emphasizes the importance of understanding metabolic switching, the need for balanced nutrition during eating windows, and the critical role of sleep and blood sugar stability in successful fasting. Sasha provides actionable tips to avoid these pitfalls and encourages listeners to approach fasting in a way that supports their individual biology and lifestyle. Take...
May 09, 2025•14 min•Season 2Ep. 16
Summary In this episode of Wellness Hustle, host Sasha discusses the impact of afternoon coffee on energy levels and sleep quality. She explains how caffeine can disrupt sleep and offers alternative strategies for maintaining energy throughout the day, such as hydration, protein-based snacks, and light physical activity. The episode emphasizes the importance of making small changes to improve overall wellness and productivity. Takeaways Caffeine has a half-life of about five to six hours. Drinki...
May 08, 2025•7 min•Season 2Ep. 15
Muscle: Your Metabolic Goldmine Summary In this episode of *The Wellness Hustle*, Sasha dives into one of the most underrated secrets to long-term health, energy, and a strong metabolism: **muscle**. If you’ve ever thought muscle is just for bodybuilders or gym rats, this episode will shift your perspective. Whether you’re in your 30s, 40s, 50s or beyond, maintaining and building muscle is a non-negotiable for aging well, regulating blood sugar, and staying energized. What you will learn 🔥 Why ...
May 07, 2025•6 min•Season 2Ep. 14
Summary In this episode of Wellness Hustle, host Sasha discusses the common issue of the 3 PM energy crash, exploring its causes such as blood sugar levels, dehydration, cortisol drops, and sleep deprivation. She provides practical strategies to combat this fatigue, emphasizing the importance of a balanced diet, hydration, and morning habits that include protein intake and movement. The episode concludes with a recap of actionable steps to improve energy levels throughout the day. Takeaways The ...
May 06, 2025•8 min•Season 2Ep. 13
Summary In this episode of Wellness Hustle, host Sasha discusses the importance of time management in relation to wellness. She emphasizes that it's not about having enough time, but rather about prioritizing wellness in our daily lives. Sasha encourages listeners to create time for self-care and wellness activities, suggesting that even small changes can lead to significant improvements in overall well-being. The episode concludes with a call to action for listeners to make time for themselves ...
May 05, 2025•9 min•Season 2Ep. 12
Summary In this episode of Wellness Hustle, host Sasha discusses the common struggle of maintaining motivation for workouts, especially on low-energy days. She emphasizes the importance of showing up for oneself, even when motivation is lacking, and provides practical tips for overcoming resistance to movement. Sasha encourages listeners to shift their mindset, create energy through movement, and establish a bare minimum workout routine to build self-trust and discipline in their wellness journe...
May 02, 2025•12 min•Season 2Ep. 11
Summary In this episode of Wellness Hustle, host Sasha discusses the importance of rituals over motivation in achieving personal growth and wellness. She emphasizes that motivation is often unreliable, while rituals provide a consistent and sensory-rich experience that can anchor one's day. Sasha shares personal examples of her rituals and encourages listeners to create their own meaningful practices to support their wellness goals. The episode concludes with a challenge to commit to one small r...
May 01, 2025•10 min•Season 2Ep. 10
Summary In this episode of Wellness Hustle, host Sasha shares simple dietary swaps that can significantly improve energy levels, blood sugar stability, and cravings without requiring a complete diet overhaul. The conversation covers practical alternatives for breakfast, snacks, beverages, and carbohydrates, emphasizing the importance of making small, manageable changes for long-term wellness success. Takeaways Wellness should be real, effective, and doable. Greek yogurt is a better breakfast opt...
Apr 30, 2025•7 min•Season 2Ep. 9
Summary In this episode of Wellness Hustle, host Sasha discusses the importance of refreshing your wellness routine for spring. She emphasizes the need to lighten meals, embrace natural movement, and refresh morning routines to align with the season's energy. Sasha shares practical tips for incorporating fresh herbs, enjoying outdoor activities, and making small adjustments to daily habits for a more vibrant lifestyle. Takeaways Spring is a time for a wellness reset. Lighten up meals with fresh,...
Apr 29, 2025•5 min•Season 2Ep. 8
Summary In this episode of the Wellness Hustle, Sasha discusses the pitfalls of information overload in the wellness space and emphasizes the importance of taking action over merely acquiring knowledge. She highlights how many people fall into the trap of procrastination disguised as productivity, and encourages listeners to commit to consistent actions that lead to real transformation. The episode concludes with a challenge to pick one simple, effective wellness practice to commit to daily, rei...
Apr 28, 2025•9 min•Season 2Ep. 7
summary In this episode of Wellness Hustle, host Sasha discusses two powerful supplements, creatine and essential amino acids (EAAs), that have significantly improved her performance and recovery. She shares her personal experiences and the benefits these supplements offer, including increased strength, faster recovery, and convenience in meeting protein needs. Sasha emphasizes the importance of consistency in supplement use and encourages listeners to consider these tools for enhancing their fi...
Apr 25, 2025•12 min•Season 2Ep. 6
Summary In this episode of Coffee Break with Sasha, the host discusses the pervasive issue of self-sabotage, particularly the inner critic that many individuals face when pursuing personal growth and wellness. Through personal anecdotes and relatable examples, Sasha emphasizes the importance of recognizing and confronting this negative self-talk, encouraging listeners to embrace their journey and support one another in overcoming these mental barriers. Takeaways Self-sabotage often manifests as ...
Apr 24, 2025•7 min•Season 2Ep. 5
Welcome to Wellness Hustle — the podcast for high-achieving women who want to feel vibrant, strong, and balanced while building a life they love. I’m your host, Sasha, Nutritional Therapy Practitioner, Personal Trainer, and wellness mentor with over 20 years in the game. If you're chasing your goals but feeling drained, overwhelmed, or like you're always behind… this show is your new secret weapon. Every week, you’ll get real talk, quick tips, and sustainable strategies for energy, fitness, food...
Apr 23, 2025•2 min
In this episode of Wellness Hustle, host Sasha discusses the importance of recognizing personal growth and the journey of building towards wellness. She emphasizes that everyone is at their own pace and that comparing oneself to others can be misleading. Sasha shares her personal experiences and offers a three-step prep talk to help listeners reframe their mindset about progress and building habits. Takeaways You are not behind, you are building. Most of us are not behind; we're just mid-chapter...
Apr 23, 2025•6 min•Season 2Ep. 4
In this episode of Wellness Hustle, host Sasha discusses the importance of a wellness routine that supports rather than depletes individuals. She emphasizes the need for wellness to create energy, focus, and confidence, rather than becoming another source of pressure. Sasha introduces the concept of bio individuality, encouraging listeners to find what truly works for them in their wellness journey. The episode concludes with a reminder that wellness should feel good and supportive, not punishin...
Apr 22, 2025•5 min•Season 2Ep. 3
In this episode of Wellness Hustle, host Sasha discusses a transformative mindset shift from setting goals to making commitments. She emphasizes that while goals can provide direction, they often come with an end date that can lead to demotivation. Instead, commitments are tied to personal values and identity, fostering a sustainable approach to wellness. Sasha shares her personal experiences and encourages listeners to focus on daily commitments that build a fulfilling life, rather than tempora...
Apr 21, 2025•7 min•Season 2Ep. 2
What You Missed, Why I Paused, and Where We’re Headed"** Episode Summary: In this quick comeback episode, I’m sharing why *The Wellness Hustle* hit pause — from a personal family health scare to my co-host navigating big life changes — and why I’m more fired up than ever to be back behind the mic. You’ll hear what’s changing, what’s staying, and why this podcast still means everything to me (and maybe to you, too). --- What You’ll Hear in 5 Minutes or Less: - The honest reason behind the break -...
Apr 20, 2025•4 min•Season 2Ep. 1
In this episode of the Wellness Hustle, the hosts dive deep into the world of eggs, exploring their nutritional value, various types, and how to incorporate them into a healthy diet. They discuss the differences between egg varieties, the importance of sourcing quality eggs, and address common concerns such as allergies and cholesterol. The conversation also highlights creative ways to enjoy eggs in meals and provides alternatives for those who cannot consume them. Overall, the episode emphasize...
Feb 12, 2025•34 min•Season 1Ep. 18
In this episode of The Wellness Hustle, Sasha and Brit discuss the relationship between fitness and weight loss, emphasizing the importance of understanding fat loss versus fat loss. They explore various types of exercises, the significance of daily movement, and how to create a sustainable workout plan without overtraining. The conversation highlights the role of strength training, walking, and non-exercise activity thermogenesis (NEAT) in achieving fitness goals. #StrengthTraining #Fitness #Fa...
Feb 06, 2025•21 min•Season 1Ep. 16
In this episode of The Wellness Hustle, Sasha and Brit delve into the complexities of motivation, exploring intrinsic and extrinsic factors, the importance of discipline, and the psychological underpinnings of human needs. They discuss Maslow's Hierarchy of Needs and Tony Robbins' six human needs, providing insights into how these concepts relate to personal growth and motivation. The conversation also addresses common challenges people face in maintaining motivation and offers practical tips fo...
Feb 04, 2025•29 min•Season 1Ep. 15
