Eat. Lift. Heal. | Part 3 with @recoen
A few weeks ago I sat down with Kathleen Stewart and we talked for 3 hours straight. It was so good I split it into three separate 60 minute episodes. This is Part 3 the final one and honestly it might be my favourite.
In Part 1 we went deep on Ben’s cancer recovery and the full holistic protocol. In Part 2 Kathleen and I got into tracking, training, Ozempic and why most women aren’t getting results. If you missed either of those comment POD383 for Part 1 or POD384 for Part 2.
Part 3 is where we go deeper than the food and the training.
Because here’s the thing. You can get the body. Check every box. Hit every target. And still not feel at peace. I know because I did exactly that. I got the physique and there was still something underneath that hadn’t been dealt with. It took me 10 years and a lot of painful emotional work with my coach Greta to finally get there.
We talk about the Goldilocks spot, where is the body fat level and lifestyle that actually fits YOUR life, not someone else’s. We talk about grief as a tool and why every big life change, even a happy one, deserves to be felt and processed. We talk about the identity patterns we carry from childhood and what it actually looks like to re-parent yourself as an adult.
And we share real client results that show what happens when you stop trying to shrink yourself and start building yourself instead. One woman came in with an eating disorder, hadn’t trained in years, started at 1800 calories and nine months later was deadlifting 110kg, had lost 19kg of fat and gained 5kg of muscle, and is now eating 2200 calories a day. That’s what getting strong actually does.
The testimonials that mean the most to me are never just about body fat. They’re the ones that say I’m connecting with my husband again. I have more patience with my kids. I feel capable for the first time in years. I’m winning at life.
That’s the rising tide. And that’s what this episode is about.
💬 Comment POD385 and I’ll DM you the link to listen to Part 3.
💬 Comment POD383 to start from Part 1.
💬 Comment POD384 for Part 2.
Eat. Lift. Heal. | Part 2 with @recoen
A few weeks ago I sat down with Kathleen Stewart and we talked for 3 hours straight. It was so good I split it into three separate 60 minute episodes. This is Part 2.
In Part 1 we went deep on my brother Ben’s cancer recovery, the full holistic protocol, why eating enough was non-negotiable, and the emotional root cause that drove every bad habit. If you missed it, comment POD383 and I’ll send you the link.
In Part 2 Kathleen and I get into the stuff that I know so many of you are frustrated about.
Why are you doing everything right and still not getting results?
We talk about why cardio isn’t the answer most women think it is. Why Ozempic isn’t a long term solution and what actually happens to your body when you stop. Why tracking your food isn’t obsessive, it’s actually the thing that eventually sets you completely free. And why the number on the scale probably needs to be higher than you think it does if you actually want the body composition you’re chasing.
We also get into training properly. Why most women aren’t pushing anywhere near hard enough, why lighter weights and more reps isn’t the answer, and what progressive overload actually looks like in practice. I share some real client results that show exactly what happens when you stop focusing cardio to lose weight and start getting strong instead.
This one is packed. No fluff, no filter.
💬 Comment POD384 and I’ll DM you the link to listen to Part 2.
💬 Comment POD383 to listen to Part 1 first.
Eat. Lift. Heal. | Part 1 with @recoen
A few weeks ago I sat down with Kathleen Stewart and we talked for 3 hours straight. I loved it so much I couldn’t bring myself to cut it down so I’ve split it into three separate 60 minute episodes instead.
In Part 1 we dive deep into something really personal to me.
My brother was told he had 14 months to live. That only 15% of people with this type of cancer survive beyond 5 years.
Stage 4 sarcoma. A muscle cancer. Lumps appearing all over his body. The oncologist said that this type of cancer doesn’t respond well to chemo but they’d try.
He was already undereating, drinking, on antidepressants, and living in fear. Genuinely terrified of dying.
And then at 7 months, his doctor looked at his scans: “I can’t see any cancer in your body, we’ve never seen this before.”
Here’s what I want you to understand: it wasn’t one thing. It was a system. Food first. Enough of it. Liver, oysters, eggs, dairy. Never hungry.
Supplements. Sunlight. Movement. Getting off the antidepressants. And the piece most people skip completely, the emotional work. Because every single habit and behaviour traced back to one root cause. A deep, unaddressed fear of dying.
I’m sitting down with the brilliant Kathleen Stewart: two master’s degrees in physics and chemical engineering, mum of two, and one of the most switched on people I know in the bioenergetic space….and we do not hold back.
We cover Ben’s full protocol, why many cancer patients don’t just struggle with the tumor itself. One of the biggest drivers of decline is rapid muscle loss, which affects everything from immunity to recovery. The role of progesterone, aspirin and B vitamins, and why no single supplement will ever be the answer on its own.
This one is personal. And I think it’ll change how you think about health.
💬 Comment POD383 and I’ll DM you the link to listen 💛
Stop cutting. Start building.
Hot take =
The phase where you’re not trying to lose fat…
is actually where the most progress happens.
Build muscle.
Improve your metabolism.
Dial in your habits.
Feel better.
Have more energy.
Maintenance is the place to be!!
The more you optimize this phase, the better you’ll look, and the more successful your next fat loss phase will be.
But most people skip this part.
They jump straight into cutting…
with a sluggish metabolism, low muscle mass, and poor habits.
That’s why at @team__transform , we don’t start with fat loss.
We start by:
- Eating more
- Supporting metabolism
- Building muscle with smart training
Because that’s what actually changes your body long-term.
The next Transform group starts in July.
But you don’t have to wait to start building.
👉 Join Train2Change: our simple, effective muscle-building workout app
Less than $1/day.
Link to join in IG bio!
#fatlosstips
#metabolism
#buildmuscle
#prometabolic
#musclebuilding
What’s the best way to detox? Most people think detox = adding something in.
But real detox starts with what your body already knows how to do.
Your liver, kidneys, and cells are constantly working to detoxify… but they require energy and micronutrients to actually do that job well.
If you’re under-eating, low in key nutrients, or running on empty, adding a “detox” supplement on top won’t fix the foundation.
Ground zero = fuel + micronutrients.
Without that, nothing layered on top works as effectively.
We dive deeper into this in last week’s podcast with Kathleen (Rooted in Resilience podcast) breaking down why micronutrients are non-negotiable for supporting your body’s natural detox pathways.
Support the system first. ✨
#liverdetox #detox #metabolichealth #micronutrients #realfood
FAQ: What does a “pro-metabolic diet” actually mean?
It’s not a strict food list.
It’s not a rigid set of rules.
No one-size-fits-all list.
No extremes.
Just a structured approach that helps you feel, function, and perform at your best with foods your body thrives on.
A pro-metabolic diet is built around you: the foods you objectively do well with, enjoy eating, and can realistically sustain… all while supporting energy production, metabolic rate, and maintaining your weight (not constantly gaining).
At a high level, it often looks like:
• Higher carbohydrate intake
• Moderate fat (with a focus on lowering PUFAs)
• Animal protein for quality protein + essential nutrients like B Vitamins
Think: supporting your body with the tools it needs (macros and micros) for proper mitochondrial function to increase energy production so that your body has the energy it needs to run all the functions throughout the body.
And just as important… a pro-metabolic diet is one where you’re actually meeting your micronutrient needs.
Because your metabolism doesn’t run on macros alone, it requires vitamins and minerals to move the energy compounds in your food through the mitochondria to produce cellular energy: ATP.
Being micronutrient deficient is quite literally ‘anti-prometabolic’.
This is the approach we guide people through in Transform to improve metabolic health.
If you want to go deeper into this topic, Kathleen and I break it down in a recent podcast episode:
“I Lost 10 Pounds in 5 Weeks: Here’s Exactly What I Did”
→ Rooted in Resilience Podcast (Apple + Spotify)
→ Strong Sistas YouTube
Perfect weekend listen 🎧
#prometabolic #prometabolicdiet #raypeatdiet #prometabolicnutrition #metabolism
Looking to get more results from your fat loss phase? Hit your micronutrients!
Eating sufficient micronutrients can lead to more fat loss during your fat loss phase. And what gets measured gets managed!
We see this time and time again inside @team__transform = most people aren’t hitting their RDAs. But when we help them make a few key tweaks once they start tracking, their energy improves and their results during the 8-week fat loss phase improve too.
That’s why we focus on both macros and micros, so that your metabolism improves, you have more energy, function better, and your body is actually set up to lose fat.
Transform Metabolic Restoration & Fat Loss Program: 1:1 personalized nutrition support, muscle building workouts, inside a supportive group community.
Next Transform group starts April 6. Learn more and join the Early Access List using the link in our IG bio!
#metabolism #fatloss #weightloss #fatlosstipsforwomenover30 #fatlossprogram
The missing piece in most fat loss approaches: micronutrients!
So many people focus only on calories and macros… but ignore the nutrients that actually allow your body to function optimally.
We see this time and time again in Transform: those that hit their micronutrients during the fat loss phase often have better success!
In today’s episode of the Rooted in Resilience podcast (‘The Missing Piece in Most Diets: Micronutrients’), Ash and Kathleen break it all down:
• Why micronutrients are essential for metabolism
• How deficiencies develop
• How hitting your micronutrients support fat loss
• Why whole foods matter more than supplements
• What “detox” actually means
🎧 Link to the episode in today’s story
Or search “Rooted in Resilience” on Apple/Spotify
(and “Strong Sistas” on YouTube!) for today’s podcast episode!
#fatlosstips #fatlossstrategy #fatlosstipsforwomenover30 #weightlosstips #metabolichealth
Do you have a strategy for coming out of your fat loss phase? 🤔 Many don’t, which is why maintaining weight loss is often harder for people than losing weight to begin with.
But you can’t stay in a calorie deficit forever… and you also can’t jump right back to your old “normal,” or the weight will often come back just as quickly.
That’s why we recommend reverse dieting.
Slowly increase calories week by week while maintaining the same habits (steps, exercise, sleep, sunlight) that helped you lose the weight. Over time, you can work your way back up to the higher end of your new maintenance calorie range without regaining the fat you worked so hard to lose.
Fat loss is a phase.
Maintenance is the real long game!
Reverse dieting out of fat loss is phase 3 of the 24-week @team__transform metabolic health & fat loss program, where we guide you through with 1:1 nutrition support updated week to week, with workouts, support & accountability in a group setting :) A science-based, real world result system to restore metabolic health, lose fat, and keep it off for good. Next group starts April 6th, link to learn more in the IG bio!
#fatlosstips
#fatlosstipsforwomenover30 #fatlossstrategy #weightlosstips #weightlosssupport
