If you’ve ever stepped on the scale, looked at your Apple Watch, or checked your labs and immediately felt like a failure—you’re not alone. But those numbers? They’re not the truth. They’re just feedback.

In this episode, I’m challenging the way we’ve been trained to “play to the scoreboard”—letting data points like weight, body fat, or blood sugar control how we feel about ourselves and our progress. The truth? Those numbers are lagging indicators. They reflect months of behavior—not today’s effort.

So when your outcomes aren’t moving fast enough (or not at all), it’s not a sign to quit. It’s a sign to zoom out, refocus, and double down on the habits that truly drive change. We’re talking science-backed strategies for staying grounded, building momentum, and letting your behavior—not your body metrics—guide your next step.

You’ll learn:

• Why health metrics often reflect the past, not the present
• What makes weight, glucose, and body fat misleading in the short term
• How stress can hijack your results—physically and emotionally
• The power of process-based goals (and how to build them)
• What to track instead—and how to spot what’s actually working
• The 4 rules to stop obsessing and start making real progress

Let’s stop letting the scoreboard dictate your worth—and start building a plan that works.

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Podcast Produced by Virtually You!

You’ve probably heard of GLP-1 drugs like semaglutide and tirzepatide—and maybe you’ve even wondered, “Should I be on one of these?” This conversation is my honest, compassionate take on these powerful weight loss medications: not medical advice, not fear-mongering, and definitely not hype.

In this episode, I unpack what GLP-1 receptor agonists (a class of anorectic drugs) really are, how they work, why they’re so effective for fat loss—and what most people don’t realize about what happens when you stop taking them. I’ll walk through recent research, potential side effects, and the rebound weight gain that happens to so many… not because you failed, but because of basic human physiology.

This is a supportive conversation for anyone who's considering these medications, already using them, or just wants to better understand their role in the weight loss space. And while there’s no shame in using tools like these, lifestyle change still has to be the foundation. Always.

What we go over:

• What GLP-1 drugs actually do in your body
• What happens after you stop taking them (and why)
• Why muscle loss and metabolic slowdown are often overlooked
• The importance of strength training, protein, and movement—even with meds
• Why long-term success still comes down to habits, not just prescriptions
• How to think critically and compassionately about weight loss tools

These drugs are effective—but they’re not magic. Let’s have the real conversation.

Sources:

Quarenghi M, Capelli S, Galligani G, Giana A, Preatoni G, Turri Quarenghi R. Weight Regain After Liraglutide, Semaglutide or Tirzepatide Interruption: A Narrative Review of Randomized Studies. Journal of Clinical Medicine. 2025; 14(11):3791. Weight Regain After Liraglutide, Semaglutide or Tirzepatide Interruption: A Narrative Review of Randomized Studies

Sun Q. (2026). Weight regain after cessation of GLP-1 drugs. BMJ (Clinical research ed.), 392, r2586. https://doi.org/10.1136/bmj.r2586

West S, Scragg J, Aveyard P, Oke J L, Willis L, Haffner S J P et al. Weight regain after cessation of medication for weight management: systematic review and meta-analysis BMJ 2026; 392 :e085304 doi:10.1136/bmj-2025-085304

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Trying to get back “on track” with healthy habits… but falling off again? You’re not alone—and you’re not doing it wrong. In this episode, we break down five simple, research-backed strategies to help you finally make your habits stick, even when life gets messy, busy, or unpredictable.

From ditching vague goals to actually adjusting your habits for your current season of life (instead of trying to “get back” to who you used to be), this episode is packed with powerful mindset shifts and practical tools you can start using today.

We’ll also cover why starting smaller than you think is the key to long-term success, how to set expectations that don’t lead to burnout, and what to do when you’re not even sure you want the goal anymore. (Yes, that’s allowed.)

In this episode:

• The real reason vague goals don’t work
• Why “getting back to it” sets you up to fail
• How to build habits around your actual life—not your fantasy routine
• The power of micro-habits you can do on your worst day
• How long change really takes—and why patience isn’t passive

This isn’t about doing more—it’s about doing what actually works for you. No extremes, no shame, just real-life habits built to last.

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Podcast Produced by Virtually You!

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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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.”

Get Weekly Health Tips: thrivehealthcoachllc.com

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!