In today's episode we are continuing the conversation around building resilience by looking at how building muscle supports healthy aging, metabolic health, and cancer prevention.

I am joined by Kylie Fagnano who shares clear steps for safe strength training, protein targets, and short, effective HIIT sessions you can repeat for life.

Here is some of what we cover:

• muscle as a longevity organ and metabolic ally
• starting from any level with safe, progressive strength
• when bodyweight is enough and when to add load
• practical protein goals to trigger muscle synthesis
• HIIT basics for mitochondrial health and time‑crunched days
• mindset shift from restriction to construction
• action plans to choose your on‑ramp and build consistency

As always, if this conversation resonates with you, please follow the show, share it with someone who would benefit, and leave a review to help more listeners find us. Your support helps bring evidence-based, integrative tools to people navigating cancer and beyond.

More about today's guest & how to connect with her:

Kylie Fagnano is an integrative and functional dietitian. She lives in Washington, DC with her husband and together, they own DC Strength & Nutrition. She focuses on gut health and muscle health to support her patients with longevity and understanding how to feed themselves.

👉 Kylie's Website: https://dcstrengthandnutrition.com/ (you can sign-up to access their Free Exercise Library & Nutrition Info)

👉 Grab their 12-Week Strength Training Program HERE

👉 Follow Kylie on Instagram: https://www.instagram.com/kylie.dcnutrition/

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In today's episode we kick off the new year by reframing your 2026 health goals around using hormesis to build resilience and explain how controlled, short stressors can strengthen immunity, mood, cellular repair, & more! We share practical ways to use cold, heat, fasting, and exercise to build a body and mind that bend without breaking.

• defining resilience as stable function under stress
• links between stress resilience, cancer risk, and longevity
• overview of hormesis and adaptive benefits
• list of benefits including immune, mood, sleep, inflammation
• cold exposure methods and safety basics
• heat exposure, sauna timing, and repair pathways
• fasting windows, autophagy, and seasonal fasts
• exercise choices that drive adaptation
• practical micro-challenges to push comfort zones

Join us inside The Healing Accelerator to build your resilience in 2026 with coaching, seasonal fasts, and structured protocols. Schedule a FREE strategy session to learn more!

Please help us spread the word by sharing, subscribing, & leaving a review.

🌿 Let's Connect 🌿

Join our Free Community: https://groundandroot.com/tribe

Schedule a Free Strategy Session: https://p.bttr.to/3n1Knt3

Watch Episodes on YouTube: https://www.youtube.com/@groundandroot.nutrition

Follow us on Instagram: https://www.instagram.com/groundandroot.nutrition/

As we welcome in this last day of 2025, let's talk about setting intentions that will actually stick.

New Year's Resolutions rarely fail because you lack willpower—they fail because they’re built on an overloaded life and a dysregulated nervous system.

We flip the script with a five-step intention-setting framework designed to support healing, prevent burnout, and make healthy changes last. As a holistic cancer dietitian, I walk through how to honor winter’s energy, learn from last year without shame, and build goals from self-love rather than self-critique.

1. We start with reflection as real-world data: what worked, what didn’t, and what you’re ready to release.
2. From there, we choose one primary goal—putting yourself first—and let every other action flow from that stance.
3. Then we lean into guided dreaming. Before you chase tactics, get vivid about the life you’re creating: radiant health, calmer days, more connection, and purposeful work. (You’ll hear how vision clarified an unexpected move for me & my family across the world, reinforcing that direction precedes logistics.)
4. Joy becomes a core health strategy, not an afterthought. We explore why fun, laughter, and creative play regulate the nervous system, lower stress, improve sleep, and make nutrition and movement easier to sustain.
5. Finally, we practice “less is more.” By stripping nonessentials, you create space for rest and the simple habits that compound—sleep, nourishing meals, walks, grounding, and supportive routines.

If you’re navigating a cancer journey or committed to staying cancer free, this approach helps you build a life your biology can thrive in.

Ready to start 2026 with intentions that actually work? Subscribe, share this episode with a friend who needs it, and leave a review to help more people find practical, hopeful strategies for long-term health.

Wishing you a very happy & healthy New Year!! 🎉

🌿 Let's Connect 🌿

Join our Free Community: https://groundandroot.com/tribe

Schedule a Free Strategy Session: https://p.bttr.to/3n1Knt3

Watch Episodes on YouTube: https://www.youtube.com/@groundandroot.nutrition

Follow us on Instagram: https://www.instagram.com/groundandroot.nutrition/