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PODCAST

The Wellness Diaries

Ashleigh Hubbard

Welcome to The Wellness Diaries, your go-to podcast for the real deal on health, wellness, nutrition, fitness, and some fun personal stories in between. I"m Ashleigh, your host, and owner of A-Hub Nutrition. I"ve been coaching others on how to reach their fat loss goals in a sustainable way for over 8 years now, and I’m here to give you those same practical insights on nutrition, fitness, and mindset, without the fluff. Whether you’ve been in the health and fitness world for years or you’re just

health & fitness nutrition

All Episodes

25:17

The Last Program You'll Ever Need: Why My Coaching Is...

The Wellness Diaries ·

2024/11/03

In this episode of the Wellness Diaries podcast, I talk about my unique one-on-one coaching program. I highlight the common frustrations with traditional coaching methods, such as restrictive diets, one-size-fits-all plans, and an overemphasis on supplements. I critique these approaches for their lack of sustainability and education. I then explain my individualized coaching philosophy, which focuses on education, emotional regulation, and fostering a positive relationship with food. I reassure

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21:51

How To Thrive During Perimenopause and Menopause...

The Wellness Diaries ·

2024/10/28

In this episode of the Wellness Diaries podcast, I talk about the significant transitions of perimenopause and menopause. I discuss the hormonal changes and symptoms women experience, aiming to dispel misconceptions and empower listeners. I emphasize that women have control over their health and well-being during these stages. I offer practical advice on managing symptoms, maintaining a healthy lifestyle, and addressing emotional eating. By focusing on nutrition, exercise, sleep, and stress

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17:32

Effective Strategies to Manage Emotional Eating: A...

The Wellness Diaries ·

2024/10/21

In this episode of the Wellness Diaries podcast, I discuss a client's successful journey in overcoming emotional eating. Emotional eating is common but can hinder health and weight loss goals. I share my coaching strategies, which include emotional regulation, planning balanced meals, avoiding food restrictions, and journaling. These methods helped my client manage emotional eating without calorie counting, leading to weight loss. Things I touch on: Emotional eating as a common behavior and its

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23:26

Is Sugar Really the Enemy?

The Wellness Diaries ·

2024/10/14

In this episode of the Wellness Diaries podcast, I’m talking about SUGAR. I clarify that sugar alone does not cause weight gain; rather, it’s the excess calorie intake that leads to weight issues. I explains the concept of energy balance and distinguishes between natural and added sugars. I highlight the psychological pitfalls of restrictive diets and advocates for moderation instead of an all-or-nothing approach. Using a client example, I illustrate the importance of a balanced diet that includes

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01:01:10

Why Fitness Has to Be More Than Weight Loss to Work -...

The Wellness Diaries ·

2024/09/29

In this episode of the Wellness Diaries podcast, I chat with Rusty Meier, a fitness coach known as the "Miss Frizzle of Fitness" on Instagram. Rusty shares her journey from athlete to coach, discussing her struggles with body image and an eating disorder. Emphasizing that fitness is more than fat loss, Rusty highlights the importance of self-belief and consistent personal commitment. The episode goes into the psychological aspects of fitness, the significance of finding personal motivation, and the

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20:09

How the Food We Eat Impacts Hunger and Fullness

The Wellness Diaries ·

2024/09/22

In this episode of the Wellness Diaries podcast, I chat about the relationship between hunger, fullness, and satiety, focusing on how highly processed and hyper palatable foods impact these sensations. I explain the physiological mechanisms behind hunger signals and the brain's role in regulating them. I also offer practical tips for mindful eating, such as slowing down, minimizing distractions, and portion control. Topics: The relationship between hunger, fullness, and satiety. The impact of

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37:43

Embracing Change and Finding Joy in Our Fall Routines...

The Wellness Diaries ·

2024/09/15

In this episode of the Wellness Diaries podcast, I chat with my client Sam. She discusses transitioning from a relaxed summer routine to a structured fall schedule. We explore the challenges of adjusting to new routines, emphasizing the importance of creativity, flexibility, and self-compassion. Sam shares personal experiences, including overcoming an all-or-nothing mindset and finding joy in everyday activities. Our conversation highlights the significance of embracing change with curiosity and

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19:42

How To Know If a Nutrition Coach Is The Next Step For...

The Wellness Diaries ·

2024/09/08

In this episode of the Wellness Diaries podcast, I’m talking about whether hiring a nutrition coach is beneficial for achieving your health and fitness goals. I’m identifying key indicators for needing a coach, such as difficulty in setting specific goals, feeling stuck, requiring accountability, and facing information overload. I also discuss importance of mindset and behavior change in nutrition. Drawing from my extensive coaching experience, I share how personalized guidance can help clients

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19:47

How to Transition into New Seasons & Routines Without...

The Wellness Diaries ·

2024/09/03

In this episode of the Wellness Diaries podcast, I discuss transitioning into a new season of life and establishing a new routine without feeling overwhelmed. I talk about the challenges of changes such as returning to work, starting school, or adjusting to new responsibilities. I offers strategies for managing stress, including adopting a curious mindset, breaking tasks into smaller steps, prioritizing self-care, and aligning actions with core values. I emphasize the importance of planning,

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01:13:31

Navigating Psychology: Insights into Mental Health...

The Wellness Diaries ·

2024/08/24

In this episode of the Wellness Diaries podcast, I talks with Tam, a UK-based sports therapist and fitness coach, about the complexities of bodybuilding and mental health. We go into the physical and psychological challenges of preparing for competitions, including the demanding bulking and cutting phases. Tam shares insights on managing mental health, the importance of setting goals beyond competitions, and the impact of societal perceptions on body image. The conversation emphasizes the need for

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33:49

Small Wins for Big Health w/ Bryan Holyfield

The Wellness Diaries ·

2024/08/07

In this episode of the Wellness Diaries podcast, I chat with Bryan Holyfield, owner of HolyFit Coaching and a former educator. Bryan shares his journey from teaching world history to becoming a personal coach, driven by his passion for holistic well-being. He discusses the importance of integrating fitness into a balanced lifestyle, addressing misconceptions about weightlifting and extreme workouts. Brian emphasizes sustainable health practices, setting non-negotiables, and aligning health goals

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01:03:27

Hormones, Nitrates, and GMOs: What Every Consumer...

The Wellness Diaries ·

2024/07/23

In this episode of the Wellness Diaries podcast, I chat with food scientist Livi Ron, who has a decade of experience. We go into the science behind food, particularly meat and dairy products, aiming to dispel common myths. Livi explains food safety practices, such as cooking deli meats to prevent listeria, and clarifies misconceptions about nitrates in processed meats. We discuss the marketing tactics that mislead consumers and the differences between grass-fed and grain-fed beef. The episode

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17:16

Nutritional Periodization: The Most Effective Phases...

The Wellness Diaries ·

2024/07/23

In this episode of the Wellness Diaries podcast, I talk about nutritional periodization, which encompasses phases like weight loss, maintenance, and weight gain. I offer practical advice for each stage, stressing the importance of realistic goals and tracking progress. I highlights the significance of a calorie deficit in weight loss, the stability of maintenance, and the structured approach needed for healthy weight gain. I also talk about the psychological aspects of dieting and invites listener

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46:47

Overcoming Injury + How to Return to Training with...

The Wellness Diaries ·

2024/07/17

In this episode of the Wellness Diaries podcast, I chat with Alexa Mina, an international Olympic weightlifting medalist and coach. Alexa shares her journey from competitive cheerleading to weightlifting, detailing her struggles with nutrition and cutting weight. She recounts her challenging path to represent Lebanon in weightlifting, culminating in winning a bronze medal. We talk about her severe elbow injury, recovery process, and the mental aspects of dealing with injuries. Alexa emphasizes the

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23:50

Not Just a Macro Coach: My Evolution As a Nutrition...

The Wellness Diaries ·

2024/07/09

In this episode of the Wellness Diaries podcast, I talk about how I'm evolving as a coach. I discuss the importance of evidence-based strategies and emphasizes the need to focus on behaviors, habits, and mindset. I share success stories of clients who achieved their goals without tracking macros, highlighting the significance of self-trust and a healthy relationship with food. Topics covered: Evolution of coaching methods Shift from macro-based coaching to holistic approach Importance of

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01:08:58

How to Juggle Motherhood and Health w/ The Sassy...

The Wellness Diaries ·

2024/07/08

In this episode of the Wellness Diaries podcast, I chat with Laura Lagos, a registered dietitian and founder of the Sassy Dietitian. Laura shares her journey from a competitive athlete to a clinical dietitian and eventually into private practice. We discuss the challenges of balancing nutrition, fitness, and motherhood, especially during the pandemic. Laura offers practical advice on meal planning, self-care, and avoiding toxic social media comparisons. The episode also covers the risks of weight

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48:34

Post-Vacation Slump + Optimizing Your Environment -...

The Wellness Diaries ·

2024/06/30

In this episode of the Wellness Diaries podcast, I’m back with my client Sam discussing the challenges of maintaining healthy habits during and after a vacation. Sam shares her struggles with feeling lethargic and getting back into her routine post-trip. We talk about the importance of creating a supportive environment and structured routine to facilitate healthy choices. Our conversation also touches on the impact of social media on perceptions of healthy living and the emotional influence of the

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01:10:41

How to Align Your Pursuit of Health with Your Core...

The Wellness Diaries ·

2024/06/25

In this episode of the Wellness Diaries podcast, I have the pleasure to chat with Dr. Gabrielle Fundaro to discuss healthism and its implications. We talk about how societal pressures often equate health with moral virtue, placing undue responsibility on individuals. Dr. Fundaro emphasizes aligning health behaviors with personal values rather than societal expectations. We also address the normalization of disordered eating in athletes, the impact of societal values on body image, and the importance

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56:35

The Truth About Gut Health + The Gut Microbiome w/...

The Wellness Diaries ·

2024/06/16

In this episode of the Wellness Diaries podcast, I chat with Dr. Jesse Hoffman, a registered dietitian with a PhD in nutritional sciences specializing in gut microbiome research. Dr. Hoffman discusses the concept of gut health, emphasizing the importance of microbiome diversity, digestion, and disease management. She explains the impact of diet, particularly fiber and prebiotics, on gut health and addresses common misconceptions about inflammation and food intolerances. Our conversation covers

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23:31

The Science of Habit Formation and Behavior Change

The Wellness Diaries ·

2024/06/09

In this episode of the Wellness Diaries podcast, I focus on the role of habits in personal wellness. I explains the habit loop, the science of habit formation, and the concept of friction, providing practical advice on how to form positive habits and break negative ones. I also introduce habit stacking and offer tips for implementation. Enjoy the episode! TIME STAMPS Habit Formation (00:00:00) Explains the concept of habits, habit formation, habit loop, and the science behind habit formation

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