In this episode of Rooted in Resilience, we welcome our first guest of the season—health coach and bioenergetic researcher Jay Feldman—for a deep dive into the world of ice baths, hormesis, and stress-driven health trends. From the truth about fat burning and cold exposure to how our metabolism adapts (or shuts down) under chronic stress, we unpack the biochemical realities behind popular biohacks. We also explore how short-term boosts might come at the cost of long-term metabolic health—and what a truly sustainable health approach looks like.

Whether you’re a cold plunge fan or someone navigating the aftermath of restrictive diets, this episode is a must-listen.

0:00 - Fuel, Energy & Stress Hormones0:34 - Meet Jay Feldman1:15 - Jay's Health Journey & Ray Peat's Influence3:53 - Introduction to Hormesis & Biohacking5:42 - Mainstream Claims vs. Hidden Costs of Ice Baths7:32 - Can Stress Make You Healthier?9:25 - Fat Burning ≠ Fat Loss11:53 - Long-Term Effects of Chronic Stressors16:50 - PUFAs: The Hidden Danger in Fat Oxidation20:16 – Common Biohacking Hormesis Examples22:02 - How to Actually Lose Fat25:48 – The Cost of Boosting Metabolism Through Stress28:57 - Metabolic Debt & The Body’s Adaptive Response31:25 - Constrained Energy Expenditure Research by Herman Pontzer32:55 - Recovery & Rebound: Refeeding After Restriction35:50 - Redefining Health & Sustainable Metabolism37:25 - Is all stress bad? The Hans Selye distinction42:25 – Positive Adaptation: What Stressors Actually Help You Thrive43:57 - Find What Fuels You45:24 - PUFA 101: The fats that slow us down46:08 - Squirrels, Hibernation & Metabolism Downregulation48:00 – Wrap-up + Where to find Jay’s work

In this episode of the Rooted in Resilience podcast, we dive deep into the Make America Healthy Again (MAHA) movement. We explore the tension between top-down government policies and bottom-up grassroots action, the real story behind food fortification, the dangers of seed oils, and how regenerative agriculture can shift the future of health and sustainability. From politics and USDA corruption to personal empowerment and local food systems—this is a must-listen for anyone rethinking what it means to be healthy in America today.______________________________________________________________________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👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {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}🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs{Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door}______________________________________________________________________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➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2____________________________________________________Chapters: 0:00 – Coming Up1:32 – Raw Milk and the Politics of Health4:05 – The Hidden Costs of Food Fortification7:03 – When Food Becomes Pharma8:42 – The Ideas Behind Maha9:30 – Disempowerment Through Government Systems15:04 – Top-Down vs Bottom-Up Health Approaches17:10 - Proposition 12 and the Fight for Animal Welfare21:25 - The Seed Oil Lobby and PUFA Nation24:00 – The Way Out: Support Local Farmers27:14 - Behind the Bird Flu Panic32:50 – Factory Farming and Animal Welfare33:55 - Why Supporting Local Farmers Matters38:33 - Label Logic: Rethinking Organic Certification39:42 - Final Thoughts & Takeaways41:16 – The Seed Oil Lobby and PUFA Nation42:14 - Reclaiming Sovereignty Through Food44:41 – This is Why We Created Nourish Food Club

In this episode of Rooted in Resilience, sisters Sarah and Ashley go deep into the world of raw dairy—a topic that stirs up plenty of passion, confusion, and controversy. They unpack the history and science behind pasteurization, explore the nutritional differences between raw and processed milk, and reveal what most food labels aren’t telling you.

Whether you’re dairy-sensitive, raw-curious, or already hooked on the cream-top life, this episode is filled with info to help you navigate the world of milk with confidence. From ancient practices to the hidden ingredients in fortified milk, nothing is off-limits (including Pip the bird’s podcast debut).

Chapters:

0:00 - Coming up
0:45 - Welcome & Why Raw Dairy Is Better for You?
1:50 - Meet Pip, the Podcast Bird
2:48 - What is Raw Milk, Really?
3:37 - Can You Heat Raw Milk?
5:25 - Types of Pasteurization Explained
7:09 - Nature Isn’t Dangerous: The Bacteria Conversation
11:03 - Fortification & Food Matrix Myths
12:40 - What’s REALLY in That Vitamin D Packet?
15:06 - Why Raw Milk Has a Microbiome Advantage
16:14 –Milk Labels Decoded: Fortification, Additives & Hidden Ingredients
22:08 - You Can’t Outsmart Nature—Stop Trying
24:13 - Raw Milk: Mother Nature’s Original Probiotic
27:30 - Centralized Milk = Centralized Control
29:00 - Is Raw Milk Dangerous or Just Misunderstood?
32:15 - Why Some Cheeses Are Easier to Digest
34:48 - How Urban Dairies Created the Need for Pasteurization
36:29 - Is Dairy Intolerance... Actually an Additive Intolerance?
40:31 - Drinking Raw Milk Is a Vote for Regenerative Agriculture
43:04 - The Forgotten Wulzen Factor & Other Raw Benefits
48:14 - Nature’s Digestive Package: Raw Dairy
50:21 - Healing with Raw Milk: Beyond the Basics
51:38 - The Wonder Molecule: Lactoferrin and Why Pasteurization Destroys It
52:50 - From Fortified Cereal to Iron Shards: What Are We Eating?
56:16 - Finding Safe Raw Milk: Tips, Brands & Resources
59:37 - Raw Milk Beauty Hacks
01:01:01 - Websites for High-Quality Raw Dairy
01:01:34 - Final Thoughts: Question the System, Trust Nature

In this episode of the Rooted in Resilience podcast, Ash & Sarah return after a few months off with updates on their lives, business ventures, and what's next. They discuss life transitions, including Sarah’s path toward starting a family and possibly buying a house, and reflect on their journey building Nourish Food Club and running Angel Acres. From the realities of homesteading and animal care to the dream of creating a family compound, they share the highs, lows, and everything in between. The sisters also open up about redefining what “functional” and “funny” farming means to them, the challenges of running a farm as a startup, and why they’re bringing more personal stories into this next season.

Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/

Timestamps

0:00 - Welcome Back to the Podcast
02:33 - Catching Up Since the Holidays
04:53 - Sacrifices to Build the Dream
07:03 - Sarah's Personal Update: House Hunting
08:33 - The Compound Vision & Homesteading Goals
10:33 - Sisters’ Personality Differences
11:03 - Strong Sistas Going Back to Their Roots
13:13 - Living with Passion & Purpose
14:13 - Homesteading Q&A Begins
14:51 - Best & Worst Parts of Farming Together
19:48 - The “Funny Farm” vs. Functional Farm
20:44 - Sarah’s VIC & VIP Zone
23:57 - Sarah’s Emu Chronicles
26:03 - When Homesteading Gets Tough
28:38 - How Our Farm Works
29:50 - Naming Our (Imaginary) Farm TV Show
30:36 - Is Homesteading as Romantic as Instagram Makes It Look?
33:58 - Hard Lessons from Loss on the Farm
38:01 - Why Farm Life Is No Joke
42:00 - What’s Coming Next & Final Thoughts

In this episode, Ash & Sarah sit down with Kathleen Stewart to discuss how Sarah lost 20lbs for her wedding. They discuss when to enter a fat loss phase, how fat loss can help your hormones & PMS, being under-muscled, & reverse dieting. _______________________________________________________________ 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 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {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} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} _______________________________________________________________ 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 ➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/ ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2 ____________________________________________________ Timestamps 0:00 Why Sarah Chose to Lose Fat 6:35 Setting Yourself Up For Fat Loss 14:00 Being Under-Muscled 15:00 Reverse Dieting 19:00 Why Slow Is Better 23:40 When To Enter a Fat Loss Phase 25:20 When Fat Loss Is Healthy31:05 Wrapping Up Fat-Free Mass Index Calculator ____________________________________________________ https://mennohenselmans.com/ffmi-calculator/

In this episode, Ash & Sarah sit down with Kathleen to discuss Ashley's recent fat loss phase. They discuss when fat loss is healthy, how to lose fat successfully & how to keep the fat off. _______________________________________________________________ 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 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {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} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} _______________________________________________________________ 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 ➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/ ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2 ____________________________________________________ Timestamps: 0:00 Intro 1:35 When You Should Lose Fat 5:40 Deserving Your Fat Loss 11:30 Why Ashley Gained Weight 19:45 Fat Loss Strategy 30:10 Fat Loss Tips 36:05 Ending A Fat Loss Phase 38:50 The Beauty Of Maintenance 42:45 Lessons From The Fat Loss Phase & What's Next

In this episode Ash & Sarah are joined by Tyler Woodward & Kathleen Stewart to discuss the debate on calories out (CICO) and its relevance to weight management. They explore the nuances of CICO, including the importance of metabolic rate, the role of micronutrients, and the implications of metabolic adaptation. _______________________________________________________________ Get Notified When Transform is released

https://www.armstrongsisters.com/opt-in-bacad87f-4e63-4b7f-bf5e-923747f81da5 _______________________________________________________________ Follow Kathleen Substack: https://stewartk.substack.com/?r Instagram: https://www.instagram.com/recoen/ ☕️ Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen _______________________________________________________________ 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 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {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} 🥚Waitlist for our eggs: https://angel-acresfarm.com/pages/waitlist-for-eggs {Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door} _______________________________________________________________ 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 ➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/ ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2 ____________________________________________________ Timestamps:

00:00 Intro 1:40 Understanding Calories In, Calories Out (CICO) 17:08 Debating the Nuances of CICO 29:56 Fat Loss Vs. Water Loss & Metabolic Adaptation 34:17 Issues With Superphysiologic Supplements 42:44 Food First Micronutrients 46:55 CICO & The First Law Of Thermodynamics 56:18 Real-Life Application Of CICO 01:01:34 Understanding Metabolic Adaptation and Weight Loss 01:22:13 Sustainably Building Your Metabolism 01:25:59 Recognizing Body Weight Fluctuations 01:28:00 The Importance Of Lifestyle Change 01:36:10 Understanding Metabolic Adaptation

In this episode, Ash sits down with Kyle Mamounis, PhD, to discuss the implications of low carbohydrate diets. They explore the body's ability to produce carbohydrates through gluconeogenesis, the potential consequences of low carb diets on metabolic health, and the roles of glucose, fats, and proteins in energy production.

Kyle Mamounis earned his PhD in nutritional science from Rutgers University in 2017 studying the effects of different types of fatty acids on obesity, glucose metabolism & hypothalamic inflammation _______________________________________________________________

Follow Kyle: Youtube: https://www.youtube.com/@UCHap8dFxGIbE8adFlYNfkbw Instagram: https://www.instagram.com/geniusbits/

Link to Kyle's Paper: https://escholarship.org/uc/item/7236r3t7 _______________________________________________________________ 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! 🥚Low PUFA Angel Acres Eggs: https://angel-acresfarm.com {Low PUFA, corn & soy free, hormonally-balanced, pasture-raised eggs, delivered directly to your door} 🖥️ Website: https://www.armstrongsisters.com/ 🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup 👩🏼‍🌾 Our Farm CoOp, Nourish: https://nourishcooperative.com/ {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} _______________________________________________________________ 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 ➡️ LINKEDIN: https://www.linkedin.com/in/strong-sisters-103331317/ ➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077 ➡️ THREADS: https://www.threads.net/@strong.sistas?invite=2 ____________________________________________________ Time Stamps:

00:00 Intro

01:55 Consequences of Low Carb Dieting

04:46 Understanding Metabolism and Macronutrients

10:04 The Role of Glucose in the Body

14:57 Muscle Energy and Fuel Sources

19:47 Balancing Protein and Carbohydrates

25:02 Survival Mechanisms and Dietary Choices

30:14 Conclusion and Personal Reflections

40:00 Understanding Energy Substrates: Carbohydrates vs. Fats

48:12 The Role of Carbon Dioxide in Metabolism

55:53 Gluconeogenesis: The Cost of Relying on Protein

01:12:05 Stress Pathways and Metabolic Health

01:19:26 Exploring Gluconeogenesis and Ketosis

01:29:22 Metabolic Theories: Fast vs. Slow Metabolism

01:37:22 The Role of Ketones and Stress Pathways

01:51:28 Long-Term Effects of Ketosis on Blood Glucose

01:57:11 The Bigger Picture: Beyond Diets and Macros