You’ve been told your metabolism is broken. That carbs are the enemy. That your hormones are making fat loss impossible. Let’s cut the crap.In this episode, I break down the only scientifically proven way to lose body fat—and why most women are spinning their wheels on all the wrong things. We cover what an energy deficit really is, what it isn’t, and how to actually apply this in your life in a sustainable way (without gimmicks, shame, or extremes). If you've ever felt like you're doing everything “right” and still not seeing results, this episode will help you stop second-guessing your body—and finally take action that works.Here’s what you’ll learn:Why carbs, hormones, and metabolism aren’t the problemThe truth about exercise and why it’s not a magic fixHow your body stores and uses energy (and what to do about it)Why sustainable deficits beat extreme dieting every time5 no-BS steps you can take today to make real progressFat loss is simple—but not always easy. You don’t need to be perfect, you just need a plan that actually respects how your body works.Sources:The Lancet, 373(9678), 829–835. https://doi.org/10.1016/S0140-6736(09)60484-2Proceedings of the National Academy of Sciences, 112(4), 1232–1237. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness | PNASThe Journal of Clinical Endocrinology & Metabolism, 95(6), 2963–2968. A Single Night of Partial Sleep Deprivation Induces Insulin Resistance in Multiple Metabolic Pathways in Healthy SubjectsAnnual Review of Psychology, 66, 143–172. Why Sleep Is Important for Health: A Psychoneuroimmunology PerspectiveJAMA, 305(21), 2173–2174. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy MenAnnals of Internal Medicine, 141(11), 846–850. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite | Annals of Internal MedicineThe Journal of Clinical Investigation, 47(9), 2079–2090. Effects of Adrenergic Receptor Activation and Blockade on the Systolic Preejection Period, Heart Rate, and Arterial Pressure in ManAnnals of the New York Academy of Sciences, 896(1), 254–261. https://doi.org/10.1111/j.1749-6632.1999.tb08117.xAnnual Review of Psychology, 57, 139–166. Sleep, Memory, and PlasticityOccupational and Environmental Medicine, 57(10), 649–655. https://doi.org/10.1136Support the showGet Weekly Health Tips: thrivehealthcoachllc.com Join the Thrive Collective Facebook group Let's Connect:@‌ashleythrivehealthcoach or via email: [email protected] Podcast Produced by Virtually You!