You’re not weak, broken, or lacking discipline. If you keep reaching for food at the end of a long day, there’s nothing wrong with you—there’s something going on inside you. In this episode, we break down what’s really happening in your brain and body when emotional eating shows up (especially in the evening), and why willpower alone isn’t the answer.

This isn’t about blaming your cravings on “bad habits”—it’s about understanding the biology behind them so you can finally stop fighting yourself and start supporting your nervous system instead.

We’ll cover what’s actually happening with your dopamine and GABA levels, why your brain shifts into survival mode, and simple tools to regulate your body and create better routines that don’t rely on food to soothe. No shame, no restriction—just science, compassion, and strategies that work in real life.

What you’ll learn:

• Why your brain turns to carbs, sugar, or wine in moments of overwhelm
• What’s really driving emotional eating (hint: it’s not hunger)
• The “brain battery” metaphor that explains your low-willpower moments
• How to use simple pattern interrupts, sensory shifts, and micro-boundaries
• Why predictability = safety, and how to use that to rewire your habits
• Tools that take 30–90 seconds—but create powerful change

You don’t need more willpower. You need better tools—and the right kind of support.

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Podcast Produced by Virtually You!

If you’ve been working hard to lose weight and still not seeing results, you’re probably focusing on the wrong things. In this episode, I walk you through the Weight Loss Hierarchy—a no-BS breakdown of the five things that actually move the needle... and the ones that don’t.

Spoiler: it’s not cardio, detox teas, or hormone-balancing foods.

We’ll go layer by layer—from the non-negotiable of energy deficit (yep, calories still matter), to the underrated impact of daily movement, to the food quality choices that affect your cravings, energy, and consistency. We’ll also get real about strength training, sleep, and why “doing everything right” can still fall flat if you don’t have the right pieces in place.

You’ll learn:

• Why calorie deficit is the one truth every diet has in common
• How much daily movement really matters (more than your workouts!)
• Why what’s on your plate affects how you feel and what you crave
• How lifting weights changes the fat loss game
• The surprising role of sleep and stress in sustainable weight loss
• What to stop wasting time on (cardio, supplements, clean eating)

If you’re tired of spinning your wheels and want a science-backed, simplified plan—this one’s for you.

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Podcast Produced by Virtually You!

In this episode, I break down five simple, realistic, science-backed strategies that will help you enjoy the season without falling into the cycle of restriction, regret, and starting over in January. You’ll learn how your body responds to food based on volume—not just calories, why snacking might be secretly derailing your goals, and how to be intentional without being obsessive. Spoiler: you're going to eat 3–5 pounds of food per day no matter what. The power comes from choosing what that food is and the order in which you eat it.

Here’s what we cover:

• The “3–5 pound rule” and how your body actually registers fullness
• The difference between energy-dense vs. high-volume foods
• Why how you move during the holidays matters more than you think
• Five practical levers to enjoy indulgences without guilt
• What really causes holiday weight gain (and how to prevent it)

This isn’t about being perfect. It’s about having a plan that works with your biology—and lets you enjoy the eggnog latte without starting from scratch in January.

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Podcast Produced by Virtually You!

You don’t need more gym time—you need more movement.

In this episode, I break down the critical (and often misunderstood) difference between exercise and daily movement, and why both matter deeply for your long-term health, metabolism, and energy. Because let’s be honest: most of us are sitting all day, crushing a workout, and wondering why our health goals still feel out of reach.

This isn’t about hustling harder. It’s about working with your biology. I’ll show you why your 10,000 steps might matter more than your workout—and how simple movement habits can change everything from your blood sugar to your brain fog.

Here’s what we cover:

• The science behind why movement matters more than you think
• Why even the best workout won’t undo 8 hours of sitting
• How your body was built to move—not just exercise
• What’s really happening in your metabolism between workouts
• 10 easy ways to sneak more movement into your day (without adding time)

Exercise builds strength. Movement builds health. You need both—and you can start right now, without changing your schedule.

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Podcast Produced by Virtually You!

You’ve heard it all: “The truth about carbs,” “The truth about hormones,” “The truth about fasting.” But here’s the real truth—context matters, and no single “truth” out there applies to every woman, every body, or every season of life.

In this episode, I break down why most health advice is only a sliver of the full picture—and why lasting change doesn't come from copying and pasting what worked for someone else. Instead, you’ll learn how to approach your health like a scientist: with curiosity, patience, and small, consistent actions that actually get down into your cells. You’re not broken. You’re just stuck in the wrong story.

Here’s what we cover:

• Why most “truths” about health are missing context
• The real reason your results aren’t changing
• How long it actually takes to see change at the cellular level
• The drip-drip-drip method vs. the bucket approach to health
• 5 evidence-based habits to start today: walk, track, sleep, plan, eat protein
• What your biology needs (and what it doesn’t)

There’s no magic protocol. Just consistent inputs over time. Start anywhere. Because anywhere is better than “someday.”

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Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!

Sources:

• Barrès, R., Yan, J., Egan, B., Treebak, J. T., Rasmussen, M., Fritz, T., & Zierath, J. R. (2012). Acute exercise remodels promoter methylation in human skeletal muscle. Cell Metab, 15(3), 405–411. https://doi.org/10.1016/j.cmet.2012.01.001

• Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. Penguin.
• Berg, J. M., Tymoczko, J. L., & Gatto, G. J. (2019). Biochemistry (9th ed.). W. H. Freeman.
• Cohen, A. A., Milot, E., Yong, J., Seplaki, C. L., Fülöp, T., & Fried, L. P. (2016). Multi-system physiological dysregulation during aging. Mech Ageing Dev, 156, 86–94.
• Guyton, A. C., & Hall, J. E. (2021). Textbook of medical physiology (14th ed.). Elsevier.
• Lee, I.-M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2020). Steps, intensity, and mortality in older women. JAMA Intern Med, 180(8), 1103–1112.
• Lichtman, S. W., Pisarska, K., Berman, E. R., Pestone, M., Dowling, H., & Heymsfield, S. B. (1992). Self-reported vs actual caloric intake and exercise. N Engl J Med, 327(27), 1893–1898.
• McEwen, B. S. (1998). Protective and damaging effects of stress mediators. N Engl J Med, 338(3), 171–179.
• Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Helms, E., & Phillips, S. M. (2018). Protein supplementation and resistance training. Br J Sports Med, 52(6), 376–384.
• Richter, E

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Podcast Produced by Virtually You!

You’ve been told your metabolism is broken. That carbs are the enemy. That your hormones are making fat loss impossible. Let’s cut the crap.

In this episode, I break down the only scientifically proven way to lose body fat—and why most women are spinning their wheels on all the wrong things. We cover what an energy deficit really is, what it isn’t, and how to actually apply this in your life in a sustainable way (without gimmicks, shame, or extremes). If you've ever felt like you're doing everything “right” and still not seeing results, this episode will help you stop second-guessing your body—and finally take action that works.

Here’s what you’ll learn:

• Why carbs, hormones, and metabolism aren’t the problem
• The truth about exercise and why it’s not a magic fix
• How your body stores and uses energy (and what to do about it)
• Why sustainable deficits beat extreme dieting every time
• 5 no-BS steps you can take today to make real progress

Fat loss is simple—but not always easy. You don’t need to be perfect, you just need a plan that actually respects how your body works.

Sources:

The Lancet, 373(9678), 829–835. https://doi.org/10.1016/S0140-6736(09)60484-2

Proceedings of the National Academy of Sciences, 112(4), 1232–1237. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness | PNAS

The Journal of Clinical Endocrinology & Metabolism, 95(6), 2963–2968. A Single Night of Partial Sleep Deprivation Induces Insulin Resistance in Multiple Metabolic Pathways in Healthy Subjects

Annual Review of Psychology, 66, 143–172. Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective

JAMA, 305(21), 2173–2174. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men

Annals of Internal Medicine, 141(11), 846–850. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite | Annals of Internal Medicine

The Journal of Clinical Investigation, 47(9), 2079–2090. Effects of Adrenergic Receptor Activation and Blockade on the Systolic Preejection Period, Heart Rate, and Arterial Pressure in Man

Annals of the New York Academy of Sciences, 896(1), 254–261. https://doi.org/10.1111/j.1749-6632.1999.tb08117.x

Annual Review of Psychology, 57, 139–166. Sleep, Memory, and Plasticity

Occupational and Environmental Medicine, 57(10), 649–655. https://doi.org/10.1136

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Get Weekly Health Tips: thrivehealthcoachllc.com

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Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!

You don’t need to “fix” your metabolism—because it’s probably not broken.

In this episode, I’m cutting through all the BS around metabolism, especially the myths that have kept women stuck, frustrated, and blaming their hormones, their carbs, or their age. Based on game-changing science (yes, real science), you’ll learn what actually influences your metabolism—and how to take back control of your energy, body composition, and long-term health.

Spoiler: it’s not about eating less, working out more, or chasing hacks. It’s about supporting your fat tissue so it supports you.

Here’s what we cover:

• The groundbreaking study that reshaped everything we thought about metabolism
• Why your metabolism likely hasn’t slowed down (even in your 40s or 50s)
• What fat tissue has to do with energy, cravings, and inflammation
• The real impact of carbs, hormones, and “starvation mode”
• 5 foundational shifts that actually improve metabolic health

Your metabolism isn’t the villain. And you’re not broken. You just need to stop fighting your body—and start working with it.

Sources:

Hall, K. D., Kahan, S., & Gallagher, I. H. (2016). Energy balance and its components: Implications for body weight regulation. The American Journal of Clinical Nutrition, 104(4), 989–1003. https://doi.org/10.3945/ajcn.116.133280

Koliaki, C., & Roden, M. (2016). Alterations of mitochondrial function and insulin sensitivity in human obesity and diabetes mellitus. Annual Review of Nutrition, 36, 337–367. Alterations of Mitochondrial Function and Insulin Sensitivity in Human Obesity and Diabetes Mellitus

Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., … & Speakman, J. R. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808–812. Daily energy expenditure through the human life course

Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite | Annals of Internal Medicine

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Get Weekly Health Tips: thrivehealthcoachllc.com

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Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!

Think you can out-eat or out-exercise poor sleep? You can’t.
Sleep isn’t just rest—it’s repair, it’s hormone balance, it’s fat burning, and it’s brain detox. So if you’ve been working hard on your health but still feeling stuck, your sleep might be the reason your results aren’t showing up.

In this episode, I break down what sleep really does for your body—from hormone production and muscle repair to fat metabolism and cognitive function. I explain why just one night of poor sleep can throw your insulin, mood, and metabolism off—and what chronic sleep debt is quietly doing to your body over time. We’re done treating sleep like a luxury. It’s a biological necessity.

What you’ll learn:

• What your "night shift workers" are doing while you sleep (and why they’re striking)
• Why deep and REM sleep are non-negotiable for fat loss and brain function
• How lack of sleep increases cravings, brain fog, and belly fat
• What poor sleep does to your hormones—including cortisol and testosterone
• 5 science-backed habits you can start tonight for better sleep

Sleep is the foundation of every health goal you have—so let’s stop ignoring it.

Ashley's Favorite Sleep Mask

Sources:Andrews, R. C., Cooper, A. J., Montgomery, A. A., Norcross, A. J., Peters, T. J., Sharp, D. J., ... & Dayan, C. M. (2020). Diet or diet plus physical activity versus usual care in patients with newly diagnosed type 2 diabetes: the Early ACTID randomised controlled trial. The Lancet, 373(9678), 829–835. https://doi.org/10.1016/S0140-6736(09)60484-2

Support the show

Get Weekly Health Tips: thrivehealthcoachllc.com

Join the Thrive Collective Facebook group

Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!