Ladies, Cut the Crap! : Women’s health made simple: hormones, fatigue, weight, and wellness

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...

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...

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 m...

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 wha...

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...

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 sustainab...

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 a...

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. Discov...

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 c...

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...

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 t...

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 lon...

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...

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...

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 t...

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 cha...

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...

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 we...

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"...

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...

 "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 o...

 "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...

 "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 prioriti...

"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 dow...

 "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 f...