Today, we're diving into one of my favorite topics: food! But we're not just talking about what to eat; we're talking about how to do it without spending a fortune.

I know what you might be thinking—eating healthy, especially with an anti-inflammatory focus, is expensive. Maybe you have a big family to feed, or maybe you’re cooking for just a couple of people now that the kids are grown. Maybe your budget is tight. Whatever the reason, I want you to hear this loud and clear: eating healthy is accessible to everyone.

While some "healthy" foods can be pricey, I often find that my clients are spending a ton of money on pre-packaged things labeled as healthy, when the secret to saving money (and feeling great!) is sticking to whole foods in their most basic form.

In this episode, I'm sharing my top seven ways to eat healthy, anti-inflammatory foods on a budget. Get ready to take some notes because these are my go-to strategies for making every dollar count.

Here's a taste of what we’ll cover:

• Why a warehouse store membership might be the best investment for your health (and your wallet!) 💸
• The secret to saving money when buying animal protein
• Using frozen and canned produce to save money and get high quality
• Why you don’t need to buy organic to see real results in your health and weight loss
• Why a grocery list is your secret weapon against food waste (and budget-busting impulse buys)
• How to get your mindset right so you can make healthy food a priority, no matter what your budget is

I hope this episode helps you feel more confident about shopping for healthy food without breaking the bank. Healthy eating doesn't have to be expensive, and when it’s paired with delicious, family-friendly recipes, you’ll feel better, lose weight, and have a much better chance at reaching your health goals!

More Support For You

- Healthy, anti-inflammatory store bought snacks: FREE shopping guide
-How I Cook Just 3 Nights/Week
-Work with Me
-Connect on Instagram

Feel like you'll never get anywhere with perimenopause weight loss? You're not alone!

It can feel like your body is working against you, making it impossible to see consistent results. You might be exhausted, feeling a little fluffy around the middle, and wondering if this is just your new normal. I see you, and I get it.

But what if you didn’t have to give up? What if there was a different way?

This week, I’m sharing five simple, powerful steps to help you lose one pound a week consistently, so you can stop yo-yo dieting forever.

It's not about doing more; it's about doing things differently, in a way that actually works with your body in perimenopause. This approach should feel different from anything you've tried before, but that’s the whole point.

In this episode, we’ll uncover:

📌 The REAL reason you’ve struggled with consistency in the past, and how to fix it from the inside out. (Hint: it’s not willpower!)
📌 The one simple habit you need to ditch right now if you want to lose weight and stop cravings in their tracks.
📌 A game-changing breakfast swap that will stabilize your blood sugar, boost your energy, and keep you full all day long.
📌 How to move differently, to reduce inflammation and finally build a strong, lean, and energetic body.
📌 The secret to lasting weight loss that will help you break free from the frustrating cycle of dieting and give you a sense of peace and control.

If you’re ready to stop feeling defeated and start feeling strong and in control again, this episode is for you. Let's make this the beginning of your most consistent and confident health journey yet!

Mentioned in this episode:

FREE GUIDE: 5 Steps To Lose 1 Lb/Week in Perimenopause

More Support For You
-Work with Me
-How I Cook Just 3 Nights/Week
-Connect on Instagram

Feeling like you're stuck in a cycle of "I've tried everything, but nothing works"? I hear you, and honestly, I've been there myself.

For over a decade, I've been on a health journey, and while I've done a lot of healing and made a bunch of changes, I've also made a ton of mistakes.

The thing is, mistakes are part of the game! If you want to see different results with your health, you have to be willing to try something different, even if it doesn't work out perfectly.

In this episode, I'm taking you behind the scenes and sharing the 5 biggest mistakes I've made on my health and wellness journey over the past 11 years:

• How I learned that "mindset" isn't just some kind of woo woo, but the most impactful driver of your results.
• The truth about supplements: Why a pill won't save you and what you need to focus on instead to get to the root cause of your health issues.
• How I learned the hard way that you can't outrun a poor diet, and how to know when it's time to be honest with yourself about what you're eating (or drinking).
• Excuses vs. accountability: The most surprising way you can start making progress by recognizing when you're making excuses, even when you don't realize it.

This episode is your permission slip to stop beating yourself up about past failures and start learning from them. I'm sharing the honest truth about what it really takes to feel strong, confident, and in control of your health, especially in perimenopause.

More Support For You

🙋‍♀️ Work with Me
🍳 How I Cook Just 3 Nights/Week
🧠 Mindset Framework for a concrete solution to "working on your mindset"
📌 Connect on Instagram

Do you dread making dinner? Can't come up with healthy options that your family will eat, too? Stuck eating more than your fair share of takeout?

With all of the recommendations out there for midlife moms (more fiber! more protein! eat healthy, and get more sleep!), its not surprising that you're overwhelmed with info.

And yet you still don't know where to start!

In this episode you'll discover how the Supper Club has been an instrumental resource for so many busy moms in perimenopause. I recently gave this monthly membership a "glow up" and in this episode, you'll hear all the ways it can help you simplify your mealtime, reclaim your energy, and get your family on board with healthy eating (whether the Supper Club is right for you, or not!)


Here's what you’ll learn:

📌 The Component Cooking method: My signature technique that eliminates weekend meal prep, allowing you to cook dinner just three nights a week.
📌 The Oh Sh*t Meal Planner: How to use this resource to easily create 10-minute meals that help you avoid unhealthy takeout, even on your busiest nights.
📌 Meals for everyone: Simple modifications you can make so you can eat anti-inflammatory meals, and your family can enjoy the same delicious food without feeling deprived.
📌 The link between mindset and meal variety: Why your brain constantly craves new recipes and how to enjoy consistent meals without getting bored.
📌 Easy anti-inflammatory breakfast, lunch, and snack ideas: What to eat beyond eggs and oatmeal to combat cravings and fuel your body consistently all day.

Eating healthy as a busy, midlife mom is easier than you think...and I've got all of your solutions right here!

More Support For You

🍳 Join the Supper Club: How I Cook Just 3 Nights/Week
🙋‍♀️ Work with Me
🧠 Mindset Framework to Stop Relying On Motivation
📌 Connect on Instagram

Juggling perimenopause, family, and weight loss goals can feel overwhelming, especially when it seems like "healthy" and "anti-inflammatory" food means "no fun." It's absolutely possible, but it helps when you have a few boundaries or guardrails in place.

In this episode, we're doing things a little differently and getting deep into our feelings. I’m sharing my story from a really dark time in my life, and how the lessons I learned through that experience actually created the foundation for my health today. (Because these are the lessons YOU need today, too!)

As I’ve navigated my breast cancer journey, I’ve had to do a lot of reflecting and healing. In that process, I've seen how much of my healing is tied back to the way I think and act when it comes to my health and wellness. My life has taught me some hard lessons, but these are the very things that have given me the tools to feel good, stay healthy, and lose weight, even when life feels hard.

I’m pulling back the curtain on my own struggles with trauma and depression, and sharing how I used my darkest days to finally take control.

This episode is your permission slip to acknowledge those struggles, but also to find the strength to keep going.

In this episode, you’ll learn:

📌 How our excuses keep us safe, and the simple way you can identify the ones that are holding you back.
📌 Why progress is actually found in the boring, and how to stop your brain from trying to modify everything when you're just starting out.
📌 The hard truth about where discipline is actually built, and how you can use life’s hardest moments to your advantage.
📌 Why taking care of yourself is a brave act of defiance against the chaos of midlife.

You deserve to feel good. You're not alone in these struggles. It's time to find the strength to keep going, even when you feel like giving up.

More Support For You

💪 Get the exact at-home programs Ashley uses to lose weight and build muscle. All you need are some dumbbells!
🙋‍♀️ Work with Me
🍳 How I Cook Just 3 Nights/Week
🧠 Mindset Framework to Stop Relying On Motivation
📌 Connect on Instagram

You hear it everywhere these days: building muscle is an absolute MUST for women in midlife.

As a midlife woman, who is also recovering from breast cancer, I’ve been taking a deep dive into my own health. What I’ve learned about muscle is truly staggering.

The statistics on bone fractures and falls for older women are jaw-dropping, but here's the thing: it all ties back to how much muscle we have.

I'm giving you my top three most compelling reasons to start building muscle today, plus some simple, actionable steps to get you started.

In this episode, we'll dive into:

• How building muscle now can protect against bone loss later in life.
• The shocking statistic about the leading cause of death for women, that muscle can help prevent.
• My personal number one most compelling reason you need to start lifting weights today.
• The simple scan you can get today that tells you exactly where you are with your bone density.
• What a “physique coach” is and why I hired one at 50.

Envision what you want your life to be like in your 50s, 60s, and 70s. Give yourself a strong, healthy body now, as your insurance policy to make that happen.

More Support For You:

✅ Free Protein Guide
💪 Get the exact at-home programs Ashley uses to build muscle. All you need are some dumbbells!
🙋‍♀️ Work with Me
🍳 How I Cook Just 3 Nights/Week
🧠 Mindset Framework to Stop Relying On Motivation
📌 Connect on Instagram

I know what you're thinking when you see this episode title: is sugar really that bad?

Maybe you're like me a few years ago, telling yourself, "I eat pretty clean, I don't really have that much sugar." (But, you’re still struggling to lose weight, even though you think your nutrition is totally dialed in). Or maybe you know deep down you could probably cut back on sugar, but you have no idea where to start.

Whatever side you're on, get ready for some major eye-openers. Because sugar isn't just about the candy bars and soda you think it is. I'm going to pull back the curtain on how much "sugar" you're actually eating and what it's doing to your body right now.

I'm talking about the bloat, the brain fog, the stubborn belly fat, and even the joint pain you've been dealing with. We'll explore:

• How certain "healthy" foods can act like a candy bar in your body and why that matters.
• The surprising, sneaky places sugar is hiding in your daily diet (it's in more than you think!).
• Why that extra glass of wine at happy hour is making it impossible for you to lose weight.
• The vicious cycle of sugar cravings and why ultra-processed foods are engineered to make you want more.
• The connection between sugar, inflammation, and all those annoying perimenopause symptoms you're trying to escape.

This episode is your kick in the pants to start taking your sugar intake seriously.

But don't worry, I'm giving you simple, actionable solutions you can start on today. You'll learn how to track your intake, find delicious alternatives, and use everyday habits to drastically reduce inflammation and feel better fast.

Mentioned Resources

✅ Health Hacks Podcast, "How Sugar is Shortening Your Lifespan" by Dr. Mark Hyman
✅ Free healthy meal plan for the entire family
✅ Free Healthy Snack Guide

More Support For You

✅ Work with Me
✅ How I Cook Just 3 Nights/Week
✅ Mindset Framework to Stop Relying On Motivation
✅ Connect on Instagram

What if I told you September is actually the best time of year to lean into your health, wellness, and fitness goals?

Seriously. We’re talking about a season that’s naturally more structured, predictable, and calm. This is your chance to ride the “back-to-school effect” and actually get goals accomplished!

In this episode, we're going to dive into why ditching the New Year's Resolution mindset and adopting a September goal-setting strategy will change everything for you.

We'll uncover how the back-to-school season provides the perfect environment for creating new habits, and how to use that to your advantage so you can start the new year with a running start.

Here’s what we’ll cover in this episode:

• The truth about why January is a terrible time for new habits and how it sets you up for failure.

• The surprising reason your nervous system loves the predictability of the back-to-school season.

• The simple method that allows you to cook one healthy, family-friendly meal, so you don't have to cook two separate dinners.

• How to finally master your schedule and use your kids' after-school activities as a secret weapon for your own self-care.

It's time to ditch the "I'll start in the new year" mentality and finally get some momentum. This is a game-changer for every busy, midlife mom who wants to feel in control of her health and life.

Resources Mentioned

• My favorite online workout library - get BODi here for less than $10/month!
• The Supper Club monthly meal plan membership. Healthy, family meals in less time!
• My favorite planner from Crush the Rush
• Healthy After School Snacks FREE guide (50+ snacks you can buy!)

More Support For You

✅ Work with Me
✅ Start losing the perimenopause weight with this FREE plan
✅ Connect with me on Instagram