Cheers to Your Success!

OVERVIEW

What would I do if I needed to lose 10–20 pounds again today?

A lot of the fundamentals I used years ago would stay the same: protein, strength training, walking, a calorie deficit, consistency, and patience.

The difference is that today, after two decades of coaching women, I would approach the process with a much deeper understanding of metabolism, hormones, muscle preservation, recovery, behavior change, and what actually makes fat loss sustainable.

I would also be far less interested in simply getting the weight off as quickly as possible.

SUMMARY

In this episode, I’m walking you through exactly how I would approach fat loss today if I needed to lose 10–20 pounds again, especially as a woman over 40.

We live in a world with more tools and information than ever before. AI can give you a meal plan. An app can calculate your macros. A wearable can give you data. A GLP-1 or peptide may be a helpful tool for the right person.

The challenge is knowing what you actually need, how to customize the strategy, when to make a change, and when to stay the course.

The goal is not just to lose 10 or 20 pounds. The goal is to lose it in a way that supports your metabolism, hormones, muscle, health, lifestyle, and long-term results.

INSIDE THIS EPISODE, I COVER:

Why I would assess my metabolism, lifestyle, stress, sleep, training, and dieting history before cutting calories

Why I would use the smallest effective calorie deficit instead of dieting as aggressively as possible

How I would prioritize protein and strength training to preserve muscle

Why walking and daily movement would still be a huge part of my strategy

The progress markers I would track beyond the scale

How I would build the plan around real life, including kids, work, travel, social events, and busy seasons

Why I would hire a coach even though I am a coach myself

Where AI, macro apps, wearables, GLP-1s, and peptides can fit into a fat loss plan

Why tools can support your strategy, but should never become the entire strategy

Why understanding how you gained the weight matters just as much as knowing how to lose it

How I would think about maintenance before I ever reached my goal weight

Sustainable fat loss is not about constantly starting over.

Keep listening:

Episode 287 - Fat Loss vs. Weight Loss and Why You Feel Stuck

Episode 16 - Tips to Help You Troubleshoot Your Fat Loss Plateau

Episode 29 - How to Support Your Metabolism: 8 Practical Strategies

Episode 285 - Why You're Not Seeing Results Even Though You're Consistent

RESOURCES:

Schedule your FREE alignment call to see if my 90-DAY EXPERIENCE is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930

Get your HUME scale today:
https://humehealth.com?bg_ref=aOvr7WQtPp&utm_source=aOvr7WQtPp&utm_medium=Affiliate&utm_campaign=aOvr7WQtPp and use my discount code to save more $$$:

ASHLEYFILLMORE



Join my Rise workout subscription HERE: https://www.metabolicfix.com/rise

Email us at: Support@metabolicfix.com

Click here to learn more about my 1:1 coaching program https://metabolicfix.com/one

Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz

Follow Ashley on Instagram: @ashley_fillmore1

Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz

Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz

OVERVIEW:

Ashley shares a solo episode for women over 40 who feel like fat loss is harder than it used to be. She explains why that change is real without meaning your metabolism is “broken,” then breaks down three practical shifts that matter most for sustainable results. In this episode, Ashley focuses on getting more precise with nutrition, prioritizing strength training to protect muscle, and taking recovery seriously so your body can respond. She also clears up common myths about eating less, doing more cardio, and trusting generic macro calculators.

Key Topics Covered:

Ashley explains that turning 40 does not mean your “better days are behind you,” but it may mean physiology, hormones, recovery, and lifestyle need a new strategy.

She explains that eating “healthy” is not the same as eating in a calorie deficit, especially when foods like nut butter, olive oil, granola, smoothies, wine, and restaurant meals can add up.

She recommends periodic food tracking and portion measuring so you can stop guessing and understand what you’re eating.

Ashley cautions against relying on generic macro calculators or app recommendations without professional guidance. Your macros should reflect your current health, labs, dieting history, and goals.

She emphasizes strength training for women over 40, with the goal of preserving or building muscle rather than simply burning calories.

She recommends progressive overload, repeating movements enough to get stronger, and tracking weights as part of a structured training program.

She says protein at every meal can support training and muscle. She suggests aiming for at least 20 grams, with 30–40 grams often being even better.

Ashley explains why recovery is not optional, including the role of sleep, stress, rest days, alcohol, and all-or-nothing dieting.

She concludes that the answer is not automatically less food or more cardio, but a more precise and personalized strategy.

Be sure to subscribe, stream, and download Cheers to Your Success so you never miss an episode.

RESOURCES:

Click here to schedule your FREE alignment call to see if my 90-DAY EXPERIENCE is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930

Join my Rise workout subscription HERE: https://www.metabolicfix.com/rise

Email us at: Support@metabolicfix.com

Click here to learn more about my 1:1 coaching program https://metabolicfix.com/one

Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz

Follow Ashley on Instagram: @ashley_fillmore1

Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz

Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz

OVERVIEW:

In this insightful episode, Dr. Romie shares her personal journey through burnout, the neurobiology of stress and hormones, and practical steps for women to optimize their health through lab testing and hormone management. Discover how understanding your brain score and hormone levels can transform your well-being and career.



Inside this episode, Ashley and Dr. Romie discuss:

Knowing your brain score can help prevent burnout.

Regular hormone testing is essential for women in midlife.

Managing hormones through proper therapy can improve quality of life.

RESOURCES:

Check out Dr. Romie's website here: https://drromie.com/about-dr-romie/

Dr. Romie's stress test:https://drromie.com/busy-brain-test/

Dr. Romie's book:https://www.amazon.com/Busy-Brain-Cure-Eight-Week-Anxiety/dp/1335007113/

Join my Rise workout program HERE: https://www.metabolicfix.com/rise

Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930

Email us at: Support@metabolicfix.com

Click here to learn more about my 1:1 coaching program https://metabolicfix.com/one

Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz

Follow Ashley on Instagram: @ashley_fillmore1

Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz

Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz

OVERVIEW:

In this episode, Ginny Mahar shares her inspiring journey from hypothyroidism diagnosis to becoming a thyroid health advocate and chef. She discusses the importance of personalized nutrition, anti-inflammatory eating, and practical tips for supporting thyroid health through food and lifestyle changes.

Inside this episode, Ashley and Ginny discuss:

Hypothyroidism and autoimmune thyroid conditions

The role of food and lifestyle in thyroid health

Anti-inflammatory diet principles

Personalized nutrition and bio-individuality

Support systems and coaching for sustainable health

Thyroid 30 system and daily rituals

Impact of stress and environmental toxins on thyroid

Practical tips for thyroid-friendly meals

RESOURCES:

Check out Ginny's website here: https://www.hypothyroidchef.com/

Check out Ginny's podcast here: www.hypothyroidchef.com/podcasts/thyroid-healthy-bites

Join my Rise workout program HERE: https://www.metabolicfix.com/rise

Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930

Email us at: Support@metabolicfix.com

Click here to learn more about my 1:1 coaching program https://metabolicfix.com/one

Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz

Follow Ashley on Instagram: @ashley_fillmore1

Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz

Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz

OVERVIEW:

In this insightful interview, Kate Deering shares her 30+ years of experience in health, fitness, and nutrition, emphasizing the importance of metabolic health, energy production, and personalized dietary approaches. Discover how understanding cellular energy can transform your health, improve hormonal balance, and support sustainable wellness practices.

Inside this episode, Ashley and Kate discuss:

Cellular energy and ATP production

Impact of diet and stress on metabolism

Role of carbohydrates and nutrients in health



RESOURCES:

Check out Kate's website here: www.katedeering.com

Join my Rise workout program HERE: https://www.metabolicfix.com/rise

Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930

Email us at: Support@metabolicfix.com

Click here to learn more about my 1:1 coaching program https://metabolicfix.com/one

Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz

Follow Ashley on Instagram: @ashley_fillmore1

Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz

Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz