Transform

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

Most people don’t have a fat loss problem. They have a structure problem. They jump straight into eating less… from an already low baseline… with no plan for what comes after. And that’s why the cycle keeps repeating. But the goal isn’t to diet harder. It’s to build a metabolism that actually gives you room to diet when needed, and a plan to maintain your results after. This is exactly the structure we use inside Transform. We’ve now helped 350+ people implement this approach and actually achieve results that last. More energy. Better body composition. And the ability to eat more without regaining the weight. If you’re tired of starting over every few months, it’s time to do this differently. We are already 1/4 of the way through this year 😱 let’s finish strong! Enrollment for the next round of Transform is now open and closes on Monday April 6th at 3 pm ET! (The next round after this doesn’t open until July!) Link to join in IG bio!

Unlike all the restrictive diets she tried before, the ones where you might lose weight for a bit but gain it all back (and then some)… what Cheryl found through Transform was something different. She didn’t just lose weight, she learned how to keep it off. Cheryl has now completed 2 full rounds of Transform and is in her 3rd, and over that time she’s lost 52 pounds… while actually working her calories up, building muscle, and creating habits that support her long term. But what’s even more powerful is how her life has changed beyond the scale! She talks about being able to get down on the floor and back up again. Feeling stronger, more capable & confident. And realizing that it wasn’t about being perfect, it was about finally having the right structure and accountability. “I feel like a commercial… but when something works, you can’t deny it.” We recently had the honor of interviewing Cheryl on the Rooted in Resilience podcast: “It’s Never Too Late: Cheryl’s 52-Pound Transformation at age 70” She shares how after trying everything, keto, vegan, carnivore, calorie restriction, she was stuck in that cycle of losing and regaining weight for years. At 70, she decided to try something different. In this episode, we talk about: • Why most fat loss approaches fail long term • The missing piece almost no one teaches • How her mindset, confidence, & identity shifted • What she actually eats day to day (yes, carbs 👀) • Why it’s never too late to take control of your health This is so much more than a weight loss story. It’s about rebuilding your metabolism and finally creating something that lasts! If you’ve ever thought: “Will this work for me at this stage of life?” Cheryl is your answer. She’s 70. Postmenopausal. And proof that it is not too late to take your life back. Enrollment for our April cohort is officially open 🥳 Link in bio to sign up 🤍 #teamtransform #womenshealth #menopausefitness #metabolichealth #strengthtrainingforwomen

When you follow a system that actually works, results become repeatable… and things start to fall into place! We’ve now seen that with 300+ people. And I just went through it again myself. I recently wrapped up another Transform fat loss phase and lost 10 lbs. I feel great. But this wasn’t my first time. My first Transformers fat loss phase was in 2024 (-10 lbs). I maintained those results through 2025. And this recent phase was about finishing what I started to finish my overall goal, now down ~20 lbs total since 2024. And I wanted to show you what that actually looked like! Because it wasn’t extreme. It wasn’t flashy. And it definitely wasn’t a quick fix (those don’t work). Just a clear plan… and consistent execution over time. If you want to follow the same structure I used: 🚨 Transform sign-ups open this Thursday (April 2nd). Spots fill quickly, so join the early access list to be notified when enrollment opens! Next round won’t open again until mid-July. 👉 Link in bio to join early access list! #FatLossTips #SustainableFatLoss #ConsistencyOverPerfection #MetabolicHealth #RealResults

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

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

Most people start their health journey by immediately trying to lose weight. But if your metabolism is already downregulated, jumping straight into a calorie deficit just digs the hole deeper. Instead, focus first on pushing your maintenance calorie range up. Think of it like building a metabolic runway. The higher you can raise your maintenance calorie range (the amount of food your body can maintain your weight on), the more flexibility you have later when you want to lose fat. If your maintenance is only 1,200-1,300 calories, what happens when you try to cut? You’re stuck eating 800… or worse. Which is unsustainable and you will run into micronutrient issues. But if you can push maintenance up to 2,200+ calories, a fat loss phase might simply mean dropping cals to a much more sustainable and reasonable number to initiate weight loss. The goal isn’t to diet harder. The goal is to build a metabolism that gives you room to diet when needed. Give yourself runway! #stopcrashdieting #ditchdietculture #dietsmarter #fatlossstrategy #longtermfatloss

This spring, let’s normalize spending time at maintenance calories. You might be surprised by how much better you feel. 🫶 Giving your body time at maintenance can help support your metabolism and set you up for a more successful fat-loss phase later on. When you do decide to diet again, your body will often respond much better. That’s exactly why Transform uses a 3-phase approach: • Phase 1: Restore your metabolism and build up maintenance • Phase 2: Implement a strategic fat-loss phase • Phase 3: Reverse out of the diet and build a sustainable long-term lifestyle No endless dieting. No metabolic burnout. Just a smarter approach that actually works with your body! The next group starts April 6. Learn more at the link in our bio! ❤️ #metabolichealth #prometabolic #fatlossjourney #weightlossover40 #weightlossinspo

A few February moments, from the lens of Ash 🤍 Life feels very full right now: busy days, big goals, long to-do lists, but I don’t take it lightly that I get to pursue the things I care about. It’s a privilege to work hard toward something you believe in. In the middle of it all, I’m just trying to stay grounded… fit in the healthy habits, soak up the small moments, and actually enjoy each day instead of rushing through it. Grateful for the work, the growth, and the ordinary moments in between. But truly ready for the warmer spring season (& gardening) ahead!! #LifeLately #SmallMomentsBigImpact #PursueYourPassion #HealthyHabits #gratefulthankfulblessed

I have officially completed my fat loss phase 🙌🏼 ~10 lbs down in 5 weeks, and now I’m reversing out to return back to maintenance. This was my second fat loss phase. Phase one was in 2024, and this shorter round was about finishing what I started! But I also wanted to personally walk through Transform again myself, to demonstrate just how effective it is when you actually follow the steps! Now, there are many ways to lose fat. But this method works extremely well! Over 250 success stories so far! No crash dieting. No endless cutting. No guessing. Inside Transform, we: • Spend time building up maintenance calories first • Enter a short 6–8 week structured fat loss phase • Adjust macros weekly with 1:1 guidance • Strength train, hit steps, execute cardio • Then guide you to reverse diet out so you can maintain your results It’s structured, and it’s intentional. Fat loss is simple, but that doesn’t make it easy. That’s why having the plan, accountability, and weekly macro adjustments makes all the difference. The next Transform group starts April 1. If you’re ready to do it the right way, not the rushed way, click the link in our bio to learn more and join the early access list! #metabolichealth #fatlossjourney #fatlosstips #weightloss #prometabolic

Ashley here 👋 This was breakfast on the last day of my fat loss phase. Yes, last day. Because we believe fat loss should have a start date, and an end date! Get in. Get it done. Get out. Then return to maintenance, muscle building, and actually living your life. Fat loss should be a short, strategic phase, not a 365-day lifestyle. You don’t need another detox or reset. You need structure. Accountability. Clear macro targets. A smart workout plan. And a strategy that removes the guesswork. That’s what keeps people stuck, and that’s exactly what @team__transform is designed to solve! Next group starts April 1. Join the early access list and learn more by clicking the link in our IG bio. Sourcing: • @angel__acres corn & soy free eggs • Homemade sourdough using pesticide free heritage wheat from @nourishfoodclub • Green beans and blackberries blanched & frozen from last summers garden • A2 non fat Greek yogurt from @nourishfoodclub 🥚 🍞 🍈 #MetabolicHealth #FatLossStrategy #BuildYourMetabolism #SustainableFatLoss #WeightLoss

I’m enjoying being in maintenance while still building my metabolism slowly with small increases each week. This is some of what I prepped and ate this week. I also had a few other things mixed in but these were my main meals Been working with @team__transform the last year and it’s huge how much I’ve learned and gained from this program. New cohort starting beginning of April! 🍽️Toast with a little butter and one with jam + 1 egg and egg whites with chicken breakfast sausages. 🍽️A random pasta I threw together with organic rice noodles (not my fav), tomatoes, broth, basil, olives, sun dried tomatoes, olive oil, Italian seasoning 🍽️taco bowl with ground beef seasoned with @sietefoods mild taco seasoning (so good), boiled potatoes, lettuce, tomato, cilantro, Greek yogurt, sometimes salsa and cotija cheese, side of fruit 🍽️oats with thawed out frozen cherries and berries, vanilla Greek yogurt and maple syrup. 😍 Also my new obsession - @zevia peaches & cream 🤤 🧃also like to have a few beverages each day. Not pictured @just.ingredients raspberry lemonade electrolytes (just for flavor not electrolytes lol), root beer zero 😬, @thealchemycode arise is my addiction but unfortunately they just discontinued it😭😭, juices and raw milk