Summary

In this episode, the host discusses the importance of transforming one's identity to achieve lasting health and wellness. By focusing on who you want to become rather than just the outcomes you desire, you can create sustainable habits and routines. The conversation covers practical strategies for building a supportive environment, establishing accountability, and shifting your mindset to foster consistency in your wellness journey. Key takeaways emphasize the significance of identity, the power of systems over willpower, and the necessity of making healthy choices easier to implement.

Takeaways

Identity drives consistency. When you become the person who trains and eats protein first, the habits follow.
Start now. Write one line: I'm the kind of person who trains Monday, Wednesday, Friday and eats protein first.
Do one tiny proof today, like two minutes of band rows or a 10-minute walk.
Copy systems, not willpower. Feed people with routines.
Start now. Pick one system to adapt this week, like scheduling lifts or prepping protein for breakfast.
Make the right thing the easy thing. Use the two-minute rule and never miss twice.
Create huge momentum in your wellness routine by laying out workout clothes and scheduling walks.
Mindset shifts are crucial. Upgrade your self-talk to support your goals.
If-then plans help you stay on track when life gets busy.
Consistency starts when your identity does. Choose who you're becoming and practice that in two-minute reps.

Chapters

00:00 Identity Over Outcomes
04:42 Designing Your Environment
09:20 Mindset Shifts for Success
15:07 Building a Supportive Community
15:31 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity & vitality

💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world

Summary

In this episode, Sasha discusses the importance of protein in our diets, how to optimize meal frequency and composition for better digestion, and practical tips for enhancing nutrient absorption. She emphasizes the role of fiber, hydration, and mindful eating in supporting digestive health.

Takeaways

It might not be the protein that's the problem.
Lack of fiber and fluids in your diet can cause issues.
Warm meals are easier to digest.
Walking after a meal helps you digest better.
Chew your meals thoroughly to aid digestion.
Add apple cider vinegar with water before meals.
Spread out your meals to allow for better digestion.
Incorporate digestive enzymes for heavy meals.
Stress can hinder your digestion process.
Stay hydrated with electrolytes for better nutrient absorption.

Chapters

00:00 Understanding Protein and Digestion
07:50 Practical Tips for Better Digestion
09:11 Building a Supportive Community
09:30 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity & vitality

💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world!

Summary

In this episode, Sasha discusses the misconceptions surrounding gluten-free foods and emphasizes the importance of understanding what gluten-free truly means. She provides practical tips for building healthy gluten-free meals using whole foods, navigating grocery store labels, and making smart choices when dining out. The conversation highlights the need for awareness about ingredients and the benefits of a balanced diet that includes protein, healthy fats, and vegetables.

Takeaways

Gluten-free does not equal healthy; many options are processed.
Focus on whole foods to create satisfying gluten-free meals.
Start meals with protein to maintain energy levels.
Be cautious of ingredients in gluten-free packaged foods.
Look for certified gluten-free labels when shopping.
Communicate clearly about dietary restrictions when dining out.
Smart swaps can make dining out easier and healthier.
Use natural flavor builders like herbs and citrus for taste.
Avoid high sugar and refined ingredients in gluten-free foods.
Seek professional guidance for personalized dietary advice.

Chapters

00:00 Understanding Gluten-Free: Beyond the Label
03:49 Dining Out: Navigating Gluten-Free Options
07:01 Building a Supportive Community
07:20 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity & vitality

💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world

Summary

In this conversation, the host discusses the significance of sourcing high-quality ingredients to elevate home cooking. Drawing from personal experiences and insights from Michelin-starred restaurants, the host emphasizes the importance of seasonal and local produce, the chef's mindset, and practical grocery shopping tips. The conversation also highlights the value of building relationships with farmers and enhancing flavors in healthy cooking through simple techniques. The overall message encourages listeners to prioritize ingredient quality and simplicity in their cooking practices.

Takeaways

Great chefs prioritize sourcing over cooking techniques.
Using fresh, seasonal ingredients enhances flavor and nutrition.
Cooking doesn't have to be complicated; simplicity is key.
Building relationships with local farmers can improve ingredient quality.
Shopping the perimeter of grocery stores yields fresher options.
Herbs are nutrient-dense and enhance the flavor of meals.
Creating a mini herb garden can elevate home cooking.
Flavor can be enhanced with simple finishing techniques.
Healthy eating doesn't have to be bland; quality ingredients matter.
Investing time in sourcing ingredients pays off in meal quality.

Chapters

00:00 The Essence of Flavor: Fresh Ingredients Matter
07:07 Shopping Smart: Navigating Grocery Stores
12:13 Enhancing Flavor: Techniques for Home Cooks
15:18 Building a Supportive Community
15:37 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity & vitality

💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world

Summary

In this episode, Sasha discusses the importance of the lymphatic system for overall health and fat loss. She explores various methods to enhance lymphatic drainage, including vibration plates, dry brushing, and rebounding. Sasha emphasizes the significance of movement and hydration in supporting lymphatic function and shares a practical 10-minute routine using a vibration board. The episode concludes with safety tips and an invitation for personalized coaching.

Takeaways

The lymphatic system is crucial for immune function and detoxification.
A sluggish lymphatic system can lead to feelings of puffiness and fatigue.
Lymphatic drainage can enhance appearance and energy levels.
Toxins stored in fat tissue can hinder fat loss efforts.
Movement is essential for lymphatic circulation; sitting too much can impede it.
Dry brushing is a skin-level technique with limited lymphatic benefits.
Rebounding is a fun, low-impact way to support lymphatic health.
Vibration boards can be used conveniently at home or work.
Hydration is key to effective detoxification through the lymphatic system.
Personalized coaching can provide additional support for lymphatic health.

Chapters

00:00 Introduction to Lymphatic Health
05:26 Importance of Lymph Movement for Wellness
10:48 Practical Tips for Using a Vibration Board
14:06 Empowerment Through Wellness
14:10 Building a Supportive Community
14:32 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity & vitality

💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world

Summary

In this episode of Wellness Hustle, host Sasha discusses the often-overlooked impact of alcohol on wellness. She emphasizes that while alcohol is normalized in social settings, it is fundamentally a toxin that disrupts bodily functions, including sleep, hormone balance, and gut health. Sasha shares her personal journey of reducing alcohol consumption and offers alternatives for relaxation and socializing without alcohol. The episode concludes with practical recovery tips and a call for mindfulness in drinking habits.

Takeaways

Alcohol is a toxin that disrupts bodily functions.
Daily drinking can compound negative health effects.
Healthy mocktails can replace alcoholic beverages.
Alternatives like ashwagandha can help with relaxation.
Hydration is crucial after drinking alcohol.
Skipping the 'hair of the dog' aids recovery.
Knowledge about alcohol's effects empowers better choices.
Mindful drinking can enhance overall wellness.
Celebration is important, but moderation is key.
Creating a recovery plan can help manage alcohol's impact.

Chapters

00:00 The Paradox of Wellness and Alcohol
06:04 Shifting Perspectives: From Alcohol to Mocktails
11:16 Empowerment Through Knowledge and Mindful Drinking
13:33 Kickoff Motivation
13:34 The Power of Consistency

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity & vitality

💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world

Summary

In this episode of Wellness Hustle, host Sasha discusses the concept of intermittent walking, a simple yet effective wellness habit that can significantly improve health. The conversation covers the benefits of short, intentional bursts of walking throughout the day, inspired by research on exercise snacks and the lifestyles of people in blue zones. Sasha provides practical tips for incorporating intermittent walking into daily routines, introduces the Japanese hit walking method, and emphasizes the importance of consistency in building new habits. The episode concludes with a reminder that effective movement doesn't require extensive time or special equipment, making it accessible for everyone.

Takeaways

Five minute walks can significantly improve health.
Intermittent walking is rooted in research on exercise snacks.
NEAT refers to non-exercise activity thermogenesis.
Walking helps regulate blood sugar and improve mood.
You can implement walking without changing clothes.
Consistency is crucial for building new habits.
The Japanese hit walking method incorporates fast bursts.
Interval walking can enhance cardiovascular fitness.
Walking can be done anywhere, anytime, with no special equipment.
Intermittent walking is a game changer for fitness.

Chapters

00:00 The Power of Intermittent Walking
06:24 Implementing the Japanese HIT Walking Method
08:55 Benefits of High-Intensity Interval Walking
10:41 Kickoff Motivation
10:42 The Power of Consistency

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity & vitality

💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world

Summery

In this episode, Sasha discusses the importance of packing nutritious lunch boxes for children, emphasizing how the right foods can fuel their brains and enhance focus, mood, and overall well-being. She provides practical tips on smart ingredient swaps and highlights key foods that support brain development, ultimately advocating for balanced meals that include protein, healthy fats, and fiber.

Takeaways

Packing lunch is about fueling kids' brains.
Protein helps in making neurotransmitters like dopamine.
Healthy fats are crucial for memory and mood stability.
Fiber and complex carbs stabilize blood sugar levels.
Smart swaps can make healthy lunches easy.
Look for clean ingredients in packaged foods.
Eggs are rich in choline for memory support.
Berries are high in antioxidants for brain health.
Balance is key: protein, fat, and fiber at every meal.
Engage with the community by sharing lunchbox ideas.

Chapters

00:00 The Importance of Brain Food for Kids
09:06 Power Foods for Brain Development
11:48 Kickoff Motivation
11:49 The Power of Consistency
11:59 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity, and vitality

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world 💛

Want it formatted for your website or email too? I can do that next!

Here is your FREE LUNCH BOX GUIDE -> https://b13aa3a5-6dea-4fa1-a938-c2a6211b2d75.usrfiles.com/ugd/b13aa3_841aeaf6fbae43d1a642f280bc8a071f.pdf