Rooted in Resilience  Por  arte de portada

Rooted in Resilience

De: Ashley & Sarah Armstrong
  • Resumen

  • Rooted in Resilience is all about building your strongest, healthiest, most resilient self - without any of the extremes, short cuts, or diet-culture BS! Podcast hosts & sisters, Ashley & Sarah Armstrong of the @strong.sistas, demystify health, sharing practical tips and experiences for overcoming hypothyroidism, hormonal imbalances, autoimmunity & other metabolic disorders, largely inspired by the work of Dr. Ray Peat. Plus, they dive into all things optimizing exercise, so you can train with intention, build muscle & lose fat in a sustainable, smart way. www.armstrongsisters.com
    Ashley & Sarah Armstrong
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Episodios
  • The Role of Micronutrients in The Low Energy Availability State w/ Kathleen Stewart
    Jul 3 2024

    In this episode, Kathleen returns to dive further into the MSE (Minnesota Starvation Experiment). Today they dive into protein intake & micronutrients and the importance of each.


    Chapters

    00:00 Understanding Calorie Intake and Research Studies

    04:19 The Significance of Nitrogen Balance

    08:55 The Role of Carbohydrates in Protein Utilization

    12:07 Challenges of Assessing Nitrogen Balance at Home

    14:30 Tracking Nitrogen Balance during a Cut or Weight Loss Phase

    45:17 The Role of Micronutrients

    53:25 Vitamin Metabolism and Low Energy Availability

    01:05:36 Mineral Metabolism and Salt Cravings Make sure to check out all the other episodes in the 'Minnesota Starvation Experiment series' here... https://www.youtube.com/playlist?list=PLalvruAE7sWrmVNBrwNAq2P9QSXkerexc ____________________________________________________

    JOIN WAITLIST TO WORK 1:1 WITH KATHLEEN https://forms.gle/6TcHdrskCgsj1iDL6 ______________________________________________________________________ Follow Kathleen Substack: https://stewartk.substack.com/?r Instagram: https://www.instagram.com/recoen/ ☕️ Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen ____________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ____________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} ____________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ Twitter: https://twitter.com/strong_sistas ____________________________________________________ References: Biology Of Human Starvation -https://archive.org/details/cftri.1102biologyofhumanst0000ance_a5l1/page/79/mode/1up ____________________________________________________

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    1 h y 12 m
  • How Your Metabolism's Impacted By How Much You Eat w/ Kathleen Stewart
    Jun 27 2024

    Kathleen is back on for another episode diving into the significance of eating enough calories and the impact of food on the body. They discuss the problems in undernutrition, including the reduction in metabolism, nitrogen balance, and body temperature. They challenge the mainstream belief that a slower metabolism is better for longevity, highlight the benefits of having a fast metabolic rate and address the limitations of the rate of living theory.

    Make sure to check out all the other episodes in the series here...https://www.youtube.com/playlist?list=PLalvruAE7sWrmVNBrwNAq2P9QSXkerexc

    ____________________________________________________Follow Kathleen -

    Substack: https://stewartk.substack.com/?rInstagram: https://www.instagram.com/recoen/

    ☕️Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen ____________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ____________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} ____________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ Twitter: https://twitter.com/strong_sistas

    ____________________________________________________ References:Biology Of Human Starvation -https://archive.org/details/cftri.1102biologyofhumanst0000ance_a5l1/page/79/mode/1up

    https://archive.org/details/cftri.1103biologyofhumanst0000ance/page/n8/mode/1up?view=theater

    Fat Free Mass Index - https://mennohenselmans.com/ffmi-calculator/

    Timestamps:

    00:00 - The Importance of Eating Enough Calories

    13:19 - Challenging the Rate of Living Theory

    27:20 The Role of Metabolism, Nitrogen Balance, and Body Temperature

    31:39 - The Benefits of a Fast Metabolic Rate & Providing Sufficient Energy

    41:28 - The Impact of Semi-Starvation on Metabolism

    49:06 - Energy and Protein Requirements of Normal Individuals

    55:14 - The Need for a Balanced Approach to Nutrition

    01:00:48 - Understanding the Impact of Calorie Intake and Macronutrient Composition on Metabolism

    01:01:21 -The Importance of Sufficient Calories and Carbohydrates for Nitrogen Balance

    01:03:14 -The Negative Effects of a High Protein Diet

    01:09:01 - Improving Metabolism: Assessing Baseline Calorie Intake & Tools

    01:13:18 - Finding Maintenance

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    1 h y 25 m
  • The Low Energy Availability State w/ Kathleen Stewart
    May 29 2024

    Ashley, Kathleen, & Sarah continue the dive into the Minnesota starvation experiment, the health consequences of prolonged under-eating & how this affects nearly everyone today.

    Notes: “The Bronzing (skin discoloration discussed in today’s episode) in addisons and Cushings is from acth and msh” ~ Kathleen Chapters: 00:00 Introduction and Importance of Eating Enough 03:00 The Impact on Muscle 09:05 The Effects on the Digestive Tract and Liver 15:22 The Consequences for the Heart and Other Organs 27:50 The Brain's Response to Starvation 34:51 The Importance of Proper Glucose Metabolism 37:32 The Low Energy Availability State 45:15 The Effects of Low Energy Availability on the Immune System 51:53 Restoring Energy Metabolism for Optimal Health 55:42 The Consequences of Low Energy Availability on Skin and Hair Health 01:14:07 The Rise of Autoimmune Conditions and Low Energy Availability 01:19:09 Shifting the Perspective on the Body's Response to Low Energy Availability 01:23:29 Finding a Personalized Approach to Healing

    References:

    Biology Of Human Starvation -https://archive.org/details/cftri.1102biologyofhumanst0000ance_a5l1/page/79/mode/1uphttps://archive.org/details/cftri.1103biologyofhumanst0000ance/page/n8/mode/1up?view=theater ____________________________________________________Follow KathleenSubstack: https://stewartk.substack.com/?rInstagram: https://www.instagram.com/recoen/☕️ Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen ____________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce ⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063 ____________________________________________________ Keep Up With Us! 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} ____________________________________________________ Follow Us On Social Media ➡️ Instagram: https://www.instagram.com/strong.sistas/ ➡️ Twitter: https://twitter.com/strong_sistas

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    1 h y 48 m

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