You can hit the gym every morning, crush your workout, and still be considered sedentary.

Surprised? So was I.

Like many women, I thought checking the exercise box meant I was active. But when I took a closer look at the rest of my day—working at a computer, driving, sitting in meetings, and running kids around—I realized something important: an hour of exercise doesn’t erase 10+ hours of sitting.

In this episode, we unpack the surprising science behind sedentary behavior, why it matters for your health, and what research says about the difference between intentional exercise and everyday movement.

You'll learn why movement throughout the day may be one of the most overlooked pieces of the health puzzle—and how small changes can have a big impact on your long-term health.

In this episode:

• The difference between exercise and sedentary behavior
• Why you can be active and sedentary at the same time
• The role of NEAT (non-exercise activity thermogenesis)
• How prolonged sitting affects metabolism and health
• Why step count matters—but isn't the whole story
• The importance of interrupting sitting throughout the day
• Simple ways to increase movement without adding another workout

5 Practical Takeaways:

• Set a movement timer every 30 minutes
• Stack movement into things you're already doing
• Create movement anchors throughout your day
• Set a minimum daily step floor
• Design your environment to make movement easier

The goal isn't to exercise more.

The goal is to sit less and move more often.

Because health isn't built during one workout—it's built through the choices you make all day long.

Support the show

Get Weekly Health Tips: thrivehealthcoachllc.com

Join the Thrive Collective Facebook group

Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!

Fasting and calorie restriction are often treated like they’re the same thing—but biologically, they work very differently inside your body.

In this episode, we break down what’s actually happening physiologically during fasting versus energy restriction, why both can support fat loss, and how your body responds to each approach through completely different pathways.

You’ll learn why fasting isn’t “magic,” why eating less doesn’t automatically “damage your metabolism,” and how hormones, fuel availability, insulin, glycogen, and stress all influence the process.

Most importantly, we talk about how to determine which approach may fit your body, lifestyle, goals, and season of life—because the best strategy is the one you can sustain.

In this episode:

• The difference between fasting and energy restriction
• What happens in the fed vs. fasted state
• How your body adapts during an energy deficit
• Why fasting activates different cellular pathways
• The role of insulin, glycogen, and fat metabolism
• Why neither strategy is superior for everyone
• When fasting may help—and when it may not

We also cover:

• Hunger hormones and metabolic adaptation
• Muscle retention and protein intake
• Stress, sleep, and fasting tolerance
• Why sustainability matters more than extremes

This isn’t about finding the “best” diet strategy.
It’s about understanding your physiology so you can make informed decisions instead of chasing trends.

Because when you understand what your body is doing, you stop fearing food—and start working with your biology instead of against it.

Support the show

Get Weekly Health Tips: thrivehealthcoachllc.com

Join the Thrive Collective Facebook group

Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!

What if the reason you keep starting over… isn’t your discipline—but your beliefs?

The way you think about yourself—your habits, your consistency, your identity—quietly shapes every decision you make. And most of the time, you’re not even aware it’s happening.

In this episode, we break down how your brain builds beliefs, how those beliefs turn into thoughts, and how those thoughts drive your behaviors—creating a loop that can either support your health… or keep you stuck.

Because the truth is, your habits aren’t random.
They’re reflections of the story you’ve been telling yourself.

In this episode:

• How beliefs are formed (and why your brain clings to them)
• The belief → thought → behavior loop
• Why habits feel so hard to change
• How identity shapes your health choices
• The role of confirmation bias in keeping you stuck
• Simple ways to start shifting your beliefs

You’ll also learn why this isn’t about more discipline—and why trying to “fix the behavior” often doesn’t work long-term.

Real change starts by going deeper.

Because you are not your past patterns. And you are not stuck with the story you’ve been repeating.

Support the show

Get Weekly Health Tips: thrivehealthcoachllc.com

Join the Thrive Collective Facebook group

Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!