Fuller Living With Dr. Ashitey

January comes with a lot of pressure and for many people, it doesn’t feel like a fresh start at all. In this episode of  Fuller Living , Dr. Sarah Ashitey talks honestly about why January feels so hard, what she sees every year in clinic, and how big expectations at the start of the year can actually cost us our health. This is a conversation about direction over pressure, small steps over lofty g...

One year ago, Fuller Living began without certainty — just a willingness to start. Since then, the podcast has grown to more than 50 episodes and reached listeners around the world. In this episode, Dr. Sarah Ashitey reflects on what it really takes to begin before you feel ready, what consistency makes possible over time, and why growth often follows action and not motivation. If this conversatio...

As the year comes to a close, this episode of Fuller Living brings together the most important health lessons we covered this year grounded in physiology. Dr. Ashitey reviews five core themes that showed up repeatedly across episodes including the role of chronic stress and cortisol, how hormonal patterns influence weight and energy, why the nervous system sets the ceiling for change, and what act...

In this episode of  Fuller Living , Dr. Sarah Ashitey explains why cardiovascular strain increases during the holidays, how stress, sleep disruption, and alcohol affect the heart, and simple ways to support your body during a demanding week — without fear or perfection. This conversation is about awareness, compassion, and caring for your heart when life feels full.

The holidays don’t feel joyful for everyone — and there are real biological and emotional reasons why. Shorter days, less sunlight, disrupted routines, grief, loneliness, and added pressure can all affect mood this time of year. For some, that shift shows up as seasonal blues or seasonal affective symptoms. In this episode of  Fuller Living , Dr. Sarah Ashitey — board-certified family physician an...

In this episode, Dr. Sarah Ashitey breaks down the quiet, predictable ways stagnation impacts your energy, your motivation, your identity, and even your physiology. You’ll learn the simple science behind why repeating the same patterns — even familiar ones — slowly reduces dopamine, flattens your energy, lowers your sense of possibility, and disconnects you from the future you want. This episode i...

Why does change feel so hard — even when you know exactly what to do? In this episode, Dr. Sarah Ashitey breaks down the truth most high-performing women never hear: You were never meant to transform your life alone. Learn: ·       why isolation drains your capacity ·       how connection regulates your nervous system ·       the science behind accountability and identity change ·       three simp...

Life moves fast — sometimes so fast that we lose sight of the small moments that anchor us, calm us, and remind us who we are. In this episode, Dr. Sarah Ashitey reframes gratitude as more than “being thankful.” It’s a practice that shapes your emotional regulation, supports your nervous system, and helps you make clearer choices when life feels overwhelming. You’ll learn: what gratitude really is...

Most people say they want change… but then wake up day after day living the same story. Why? Because change isn’t just about effort — it’s about uncovering the three invisible forces that quietly keep you stuck:  comfort, fear, and disconnection. In this episode, Dr. Ashitey breaks down why change feels so hard even when you’re motivated, how your brain and nervous system protect the familiar, and...

In this episode of  Fuller Living , Dr. Sarah Ashitey breaks down the science behind your daily routines — the  habit loop of cue, routine, and reward that silently shapes your health and your life. Through her own story of retraining her brain to work out in the mornings, she shows how lasting change isn’t about willpower — it’s about wiring. You’ll learn: How your brain’s reward system automates...

You don’t have to fix everything at once to get healthy — and trying to do so may be the very reason you feel stuck. In this episode of  Fuller Living with Dr. Ashitey , we explore  The Capacity Equation  — the balance between what you  want  to change and what you  actually have the energy, time, and bandwidth  to handle right now. Dr. Ashitey shares the story of a patient with diabetes, high blo...

In this opening episode, Dr. Sarah Ashitey explores how the spaces, people, and digital worlds around us quietly shape our health, mindset, and potential. Through real stories and practical insights, she reveals why the same “you” can thrive in one setting and struggle in another — just like how the same bottle of water costs less than a dollar at a gas station but sells for four at the airport. Y...

In this week’s episode of  Fuller Living with Dr. Ashitey , we explore the third pillar of the Fuller Living Framework —  Accountability.  Dr. Sarah Ashitey shares how real growth begins when you stop blaming external circumstances and start taking ownership of your choices, your energy, and your results. You’ll learn: Why we often avoid accountability — and the hidden comfort in blaming others. H...

If you’ve ever worked hard toward a goal—especially weight loss—and found yourself right back where you started, it may be time for a life audit. In this episode of  Fuller Living with Dr. Ashitey , we explore the second pillar of the Fuller Living Framework:  Audit . Building on last week’s conversation on awareness, Dr. Sarah Ashitey helps you look beyond surface habits to uncover what’s really...

Before you can change anything—your habits, your energy, or your results—you have to  see clearly  where you are right now. In this episode of  Fuller Living with Dr. Ashitey , we’re unpacking the first pillar of transformation:  Awareness. Dr. Sarah Ashitey shares why most goals don’t fail from lack of motivation but from lack of awareness—and how noticing your patterns, energy, and motivations c...

Sleep isn’t wasted time — it’s one of the most powerful investments you can make in your health, your purpose, and the way you show up in life. In this episode of  Fuller Living with Dr. Ashitey,  I share my own struggle with sacrificing sleep for “extra hours” and what I learned about the hidden cost of cutting corners on rest. We’ll talk about why sleep is your foundation, how every choice carri...

Most goals fail not because we don’t care, but because they aren’t rooted in who we really are. In this episode of  Fuller Living with Dr. Ashitey,  I introduce you to my  Purposeful Goal-Setting Blueprint  — a free tool designed to help you create goals that matter and actually stick. Through the story of “Amara,” a busy professional and mom, we’ll explore what happens when we set shallow, vague...

Have you ever noticed how stress at work shows up in your body — or how a health struggle changes the way you show up in life? In this episode of  Fuller Living with Dr. Ashitey,  I share both my own story and a patient’s powerful reminder of just how connected life and health really are. We’ll explore three key ways life and health influence each other, and more importantly, how you can reverse t...

Are you living intentionally, or just moving through the motions? In this first episode of  Fuller Living with Dr. Ashitey,  I share the story of a patient whose words changed the way I saw my own life — and how drifting through our days can quietly take a toll on both health and purpose. I’ll also reflect on my own season of burnout and what it taught me about the link between life and health. To...

This week, I’m sharing the 3 biggest lessons I brought home from Epic Fit Fest — wisdom we can all use to live with more intention and purpose. Here’s what you’ll hear in this episode: The  power in the pause  — why rest and breathing are more than relaxation, they’re medicine for the body. Taking control of your health — what it means to be the CEO of your own well-being and why boundaries matter...

What you feed yourself doesn’t stop at your plate — it shapes your thoughts, your energy, your health, and even your spirit. In this episode of  Fuller Living with Dr. Ashitey,  I share how a small-group Bible study with women in healthcare reminded me that ingestion is more than food. It’s the media we consume, the conversations we allow, the relationships we nurture, and the spiritual practices...

Even the greatest athletes miss more shots than they make — but what sets them apart is the grit to keep trying. In this week’s episode of  Fuller Living with Dr. Ashitey , we explore what Kobe, LeBron, and Serena can teach us about health, resilience, and taking another shot after we fall. You’ll learn three key lessons, practical action steps, and a SMART goal designed to help you reflect, reset...

Belly fat—it’s definitely a hot health topic and honestly for many of us, mainly a cosmetic concern. But what if I told you that extra weight around your middle isn’t just about how your clothes fit—it’s actually a powerful signal about your metabolic health? In this episode of  Fuller Living , I break down the difference between the harmless fat under your skin and the metabolically active viscer...

Ever feel like your cravings have a mind of their own? You’re not imagining it. In this episode, I’m breaking down what sugar actually does to your brain, your blood sugar, and your mood—and why cravings are more about your biology than your willpower. I’m also sharing a real-time moment from my own CGM data that left me both surprised and empowered. Let’s just say... a little Coca-Cola turned int...

Do you really understand what blood sugar is—and why it matters beyond diabetes? In this episode, Dr. Sarah Ashitey unpacks the often-overlooked world of blood glucose, insulin resistance, and prediabetes in a way that’s simple, actionable, and empowering. After wearing a continuous glucose monitor (CGM), Dr. Ashitey shares what she learned about her own body, how certain foods and habits affected...