Most people focus on just calories and macronutrients (protein, carbs, and fat) but ignore the micronutrients that actually allow the body to function. Both macros and micros matter.

In this episode, we break down why vitamins and minerals are essential for metabolism, energy production, and overall health.

Without adequate micronutrients, the body cannot efficiently convert food into energy, regulate hormones, or support detoxification pathways. Many modern diets provide enough calories but fall short in the essential nutrients needed for optimal health.

In this episode we discuss:

• Why micronutrients are necessary for metabolic function• How vitamin and mineral deficiencies develop

• The limitations of focusing only on calories and macros

• Why whole foods provide nutrients in ways supplements cannot replicate• Common micronutrient deficiencies today

• How to track your micronutrients using tools like Cronometer

• Why “detox” is really about supporting your body with nutrients

Through the Transform program, we consistently see that individuals who hit their micronutrient targets through whole foods achieve better fat loss results, experience less hunger, and report higher energy levels.

Transform helps you dial in both macro and micronutrient targets to support body recomposition, fat loss, and improved metabolic function so you can feel and perform at your best.

TIMESTAMPS

0:01:19 Introduction – Why Micronutrients Matter

0:02:47 How Vitamins & Minerals Power Metabolism

0:06:20 Why You Can’t Survive on Macros Alone

0:09:00 The History of RDAs and How They Were Created

0:13:40 Why Whole Foods Beat Supplements for Nutrients

0:20:00 Calories In vs Calories Out (And Why Nutrients Still Matter)

0:26:15 The Most Common Micronutrient Deficiencies Today

0:36:15 How to Track Your Micronutrients Using Cronometer

0:40:10 Symptoms of Micronutrient Deficiencies

1:28:55 Why Micronutrients Matter During Fat Loss

1:36:15 The Truth About “Detoxing” Your Liver_____________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _____________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 6th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

In this episode of Rooted in Resilience, Ash is joined again by Kathleen Stewart to break down my recent 5-week fat loss phase, where I lost about 10 pounds while maintaining muscle mass and lifts in the gym.

We walk through exactly what I did, why it worked, and how we approach fat loss differently inside Transform, so you can use these principles on your own or join us inside the program.

We cover why we don’t believe in jumping straight into a calorie deficit, the importance of building maintenance calories first, and why short, strategic fat loss phases tend to work better than staying stuck in long-term restriction.

We also dive into the fear around muscle loss during a cut, why strength training, steps, cardio, and adequate protein matter, and how micronutrients play a major role in energy production, satiety, and overall success during a fat loss phase.

In this episode, we cover:

• why I split my fat loss goals into phases

• how I lost 10 pounds in 5 weeks

• why maintenance calories matter before cutting

• the difference between lean mass loss and muscle loss • how to protect muscle during a calorie deficit

• why tracking steps is so important

• how Transform structures fat loss phases

• why micronutrients matter for metabolism and satiety

• the importance of getting in, getting it done, and getting back to maintenance

If you’ve been stuck in yo-yo dieting, under-eating during the week, and overdoing it on the weekends, this episode will help you understand a more sustainable and effective way to approach fat loss.

TIME STAMPS

01:03 — Intro: How I lost 10 pounds in 5 weeks (fat loss overview)

02:23 — Rapid fat loss vs slow dieting: will you lose muscle?08:03 — Strength training during a fat loss phase

11:33 — Why I split my fat loss goals into two phases

19:03 — Why you should build maintenance calories before dieting

28:33 — Why tracking food intake helps fat loss

31:33 — Volume eating: how to stay full in a calorie deficit

37:03 — How we structure fat loss phases in Transform

51:33 — Why micronutrients matter for metabolism and fat loss

1:08:00 — Fat loss is simple, but consistency is the hard part______________________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _____________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 6, learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform

In this solo episode of the Rooted in Resilience Podcast, Ashley shares the word she’s carrying into 2026: surrender.

For many of us who care deeply about our work, our health, and the people around us, it’s easy to fall into the trap of trying to control everything. We overthink decisions, carry responsibilities that aren’t ours, and constantly search for the next solution.

But what if the answer isn’t pushing harder? What if it’s learning to surrender?

In this vulnerable and reflective episode, Ashley explores the difference between giving up and surrendering, why letting go of control can actually lead to better outcomes, and how fear and information overload keep many of us stuck in cycles of stress and overthinking.

She also shares practical reframes she’s been practicing to help release the pressure of trying to control every outcome: in business, health, and life.If you’ve ever felt like you’re carrying too much responsibility, this conversation will resonate.

Because sometimes the most powerful shift isn’t doing more…It’s learning to let go of what was never yours to carry.

In this episode, we discuss:

• Why Ashley chose “surrender” as her word for 2026

• The hidden mental burden of entrepreneurship and responsibility

• The difference between surrender and giving up

• How information overload and social media make surrender harder

• The role of fear in controlling outcomes

• Why uncertainty is required for growth

• Practical reframes for releasing pressure and overthinking

• How surrender applies to health and healing

_____________________________________________________________

Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________

Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________

Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/_____________________________________________________________

Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 250+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 1st, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform