Shows
Wellness HustleBiohacking Is the New Botox: NAD, Peptides & Red Light ExplainedSummaryIn this episode, Sasha discusses the concept of biohacking, emphasizing that while it is a popular trend, foundational health practices should not be overlooked. She shares her personal experiences with various biohacks, including NAD therapy, red light therapy, and peptides, while stressing the importance of safety and informed decision-making. The conversation highlights the need for a balanced approach to health optimization, integrating biohacks with consistent healthy habits.TakeawaysBiohacking is a growing trend that can enhance wellness.Foundational health practices are essential before considering biohacks.NAD therapy can improve energy...
2026-02-1317 minWellness HustleTraditional Chinese Cupping: What It Is, Why It Hurts, and Why It WorksSummeryIn this episode of The Wellness Hustle, Sasha shares a personal—and unexpected—deep dive into alternative recovery, starting with her first experience at a traditional Chinese massage and cupping therapy clinic.After dealing with persistent neck and trap tension that wasn’t fully resolved by chiropractic care or spa massage, Sasha decided to follow her clients’ recommendations and try something completely outside her comfort zone. What followed was an eye-opening experience that challenged her assumptions about recovery, healing, and what it actually means to support the body through deeper work.Sasha breaks down wha...
2026-02-1113 minWellness HustleNever Quit on Yourself Again: Build a Wellness Identity That LastsSummaryIn this episode of Wellness Hustle, Sasha discusses how to maintain wellness goals beyond the initial enthusiasm of New Year's resolutions. She emphasizes the importance of building a supportive system, creating new rules and rewards, and shifting one's identity to align with wellness goals. The conversation covers practical strategies for overcoming obstacles, the significance of self-talk, and the quiet momentum that comes from consistent, small actions.TakeawaysPeople don't quit on themselves because they're lazy; they lack a system.Changing your identity takes time and new rules.Focus on doing...
2026-02-0915 minWellness HustleThe Real Reason Creative People Struggle With ConsistencySummaryIn this episode, Sasha discusses the relationship between structure and creativity, emphasizing that having a structured routine can enhance productivity and wellness for ambitious individuals. She shares her personal experiences of how a lack of structure led to neglecting her fitness and wellness, and how implementing a structured daily routine has improved her life. Sasha encourages listeners to schedule their wellness activities to ensure they are prioritized amidst the chaos of daily life.TakeawaysStructure is not the enemy of creativity.Ambitious individuals often skip wellness activities.A structured routine...
2026-02-0211 minWellness HustleWhat Your First Drink After Dry January Is Trying to Tell YouSummaryIn this episode, Sasha discusses the significance of Dry January, emphasizing the importance of self-awareness and understanding one's relationship with alcohol. She shares her personal journey through Dry January, highlighting the positive changes she experienced and the insights gained from paying attention to her body's signals after drinking. Sasha encourages listeners to find a balance between intentional drinking and abstaining, and introduces the concept of 'glowtails' as a healthy alternative to alcohol. The episode concludes with a reminder to let curiosity guide choices rather than strict rules.TakeawaysDry January is about...
2026-01-3013 minWellness HustleHow to Use ChatGPT Prompts for Easy, Nourishing Meals That Taste Michelin-Star WorthySummaryIn this episode of Wellness Hustle, Sasha discusses how ChatGPT can transform cooking from a daunting task into an enjoyable experience. By using ChatGPT as a thinking partner, listeners can simplify recipes, save time, and enhance their culinary skills. Sasha shares personal anecdotes and a systematic approach to cooking that emphasizes starting with what you have, simplifying recipes, and customizing meals to fit individual needs. The episode encourages listeners to embrace AI as a tool for better cooking and to build confidence in the kitchen.TakeawaysChatGPT can simplify cooking and make...
2026-01-2815 minWellness HustleManifesting Wellness: The Mind-Body ConnectionSummaryIn this episode, Sasha discusses the challenges of maintaining fitness and how our thoughts and beliefs can impact our wellness journey. She emphasizes the importance of the mind-body connection and how negative thoughts can sabotage our efforts. By reframing our narratives and focusing on consistent effort, we can achieve our fitness goals. The episode concludes with a call to action to adopt systems over motivation for long-term success.TakeawaysConsistency feels impossible due to negative beliefs.Manifestation is about the mind-body connection, not just visualization.Thoughts shape energy, behavior, and...
2026-01-2611 minWellness HustleThe Hidden Reason You’re Eating Well and Training… But Still Feel FlatSummaryIn this episode of Wellness Hustle, Sasha addresses the common experience of high-achieving women feeling flat and uninspired despite doing everything right in their wellness routines. She emphasizes that this feeling is not due to a lack of motivation or discipline but rather a result of overstimulation and under-recovery. Sasha discusses the importance of adequate fuel, the role of cortisol, and the need for recovery signals. She encourages listeners to find balance in their wellness practices, incorporate joy and adventure into their lives, and offers practical tips for a small reset to combat feelings of burnout.
2026-01-2316 minWellness HustleHow to Build Wellness Systems That Actually WorkSummaryIn this episode of the Wellness Hustle, Sasha discusses the importance of building sustainable wellness systems rather than relying on fleeting motivation or discipline. She emphasizes that many people struggle with their wellness plans because they often adopt an all-or-nothing mindset, which leads to unrealistic expectations and frequent resets. Instead, Sasha advocates for a structured approach that incorporates flexibility, allowing individuals to maintain their wellness routines even during busy or challenging times. Drawing from her experience as a former professional athlete, she highlights the significance of having a system in place that can adapt to life's...
2026-01-2113 minWellness HustleMuscle Doesn’t Turn Into Fat — Here’s What Actually Happens When You Stop Working OutSummaryIn this episode of Wellness Hustle, Sasha tackles the pervasive myth that muscle turns into fat when one stops working out, particularly focusing on women over 40. She emphasizes that muscle and fat are distinct tissues that do not convert into one another. Instead, when training ceases, muscle cells may shrink while fat cells can expand, leading to changes in body composition that can be misinterpreted as muscle turning into fat. Sasha aims to demystify this misconception and provide clarity on how the body responds to changes in activity and nutrition.Sasha explains that the...
2026-01-1911 minWellness HustleStop Copying 25-Year-Old Wellness (What Women Over 40 Actually Need)SummaryIn this episode of Wellness Hustle, Sasha discusses the evolving landscape of wellness for women in their 40s and 50s. She emphasizes the importance of recognizing that traditional wellness advice often comes from a younger demographic, which may not be applicable to older women. Sasha shares her personal experiences and frustrations with the unrealistic expectations set by social media, highlighting the need for a shift in mindset towards more sustainable and age-appropriate wellness practices. She encourages listeners to focus on strength, recovery, and long-term health rather than quick fixes or vanity goals, advocating for a more...
2026-01-1616 minWellness HustleHow Not to F*ck Up Your Great IngredientsSummaryIn this episode of Wellness Hustle, Sasha discusses the importance of not only sourcing high-quality ingredients but also the methods of cooking, storing, and reheating them. She emphasizes that cooking should not be an afterthought and shares common mistakes people make that can ruin healthy food. From choosing the right cookware to proper cooking techniques and food storage practices, Sasha provides valuable insights to help listeners maximize the benefits of their grocery purchases.TakeawaysHealthy eating is not just what you buy, but how you cook it.Cooking often becomes an...
2026-01-1415 minWellness HustleThe Noise, the Extremes, and the Healthy Middle for Women 40+SummaryIn this episode of Wellness Hustle, Sasha discusses the overwhelming noise on social media regarding fitness for women over 40 and 50. She highlights the extremes in messaging, from giving up on fitness to promoting unrealistic body standards. Sasha advocates for a balanced approach to wellness, emphasizing the importance of muscle for longevity, understanding inherited habits, and creating a lifestyle that incorporates joy and community. The episode concludes with an introduction to the Glyco Method, a flexible system designed to support women's health and well-being.TakeawaysSocial media can create confusion and frustration around...
2026-01-1219 minWellness HustleWhy You’re Working Hard but Not Getting Stronger (And How to Fix It)SummaryIn this episode of the Wellness Hustle, Sasha addresses the common frustrations many face in their strength training journey. She emphasizes that effort alone does not equate to progress and outlines the importance of having a structured approach to workouts. Sasha discusses common pitfalls that hinder progress, such as using the same weights indefinitely, lack of benchmarks, and random workouts. She provides actionable strategies for effective strength training, including tracking progress and focusing on adaptation rather than just avoiding soreness. The episode aims to empower listeners to take control of their fitness journey and understand the...
2026-01-0912 minWellness HustleStrength Is a System, Not a WorkoutSummaryIn this episode, Sasha discusses the importance of strength training and how to effectively measure progress through systematic testing. She emphasizes that strength is not just about workouts but about having a structured approach to training. Sasha shares various tests that can be done to assess strength and how to implement a tracking system at home, making it accessible for everyone, especially women over 40. The conversation highlights the need for personalized training and the significance of consistency in achieving wellness goals.TakeawaysStrength is a system, not just a workout.Testing...
2026-01-0718 minWellness HustleIs High Protein Actually Dangerous… or Is the Internet Just Loud?SummaryIn this episode of Wellness Hustle, Sasha discusses the complexities of protein intake, addressing common misconceptions and fears surrounding high protein diets. She emphasizes the importance of understanding individual needs and the context of nutrition rather than succumbing to extremes. The conversation covers the relationship between protein and kidney health, optimal protein intake for women, and practical advice for incorporating protein into daily diets. Sasha encourages listeners to seek data and maintain a balanced approach to nutrition.TakeawaysNutrition is about context, curiosity, and knowing your body.Most nutrition arguments are...
2025-12-1717 minWellness HustleWhat I’m Reviewing With My Clients Before the Year EndsSummaryIn this episode, Sasha discusses the importance of reflecting on the past year in wellness coaching. She emphasizes the need for clarity and communication between coach and client, encouraging listeners to identify what worked, what didn't, and what they want to leave behind as they move into the new year. The conversation highlights the significance of creating a sustainable plan based on self-awareness and accountability, rather than simply pushing harder or adding more to one's routine.TakeawaysReflection is key to understanding progress.Clarity between coach and client leads to better...
2025-12-1611 minWellness Hustle10 Days to Christmas: Keep It Simple, Not PerfectSummaryIn this episode, Sasha discusses how to navigate wellness during the busy holiday season. She emphasizes the importance of simplifying wellness routines, focusing on energy-boosting foods, maintaining protein intake, and prioritizing sleep. Sasha encourages listeners to embrace seasonal living, enjoy guilt-free eating, and create supportive systems that make wellness easy during December.TakeawaysDecember is a busy month; don't add more pressure.Focus on simple systems that support wellness.Stock up on energy-boosting foods to avoid hunger.Protein is essential for maintaining energy levels.Movement should be about...
2025-12-1512 minWellness HustleYour Grandma Took It for Immunity… I Take It for My SkinSummaryIn this episode, Sasha discusses the importance of Vitamin C, especially for women over 40. She highlights its benefits for skin health, energy, and recovery, and explains the different types of Vitamin C supplements available. The conversation emphasizes the necessity of Vitamin C in collagen production and overall wellness, providing insights into how to choose the right supplement for individual needs.TakeawaysVitamin C is crucial for collagen production.Women over 40 benefit significantly from Vitamin C.Vitamin C helps in faster recovery after skin treatments.It acts as a powerful...
2025-12-1213 minWellness Hustle5 Things You MUST Communicate to Your Trainer if You Want Real ResultsSummaryIn this episode, Sasha discusses the critical importance of communication between clients and personal trainers. She outlines key areas where clear communication can significantly enhance training outcomes, including reporting pain, adapting goals, managing schedules, and understanding personal circumstances like stress and nutrition. The episode emphasizes that effective communication is essential for achieving fitness goals and preventing injuries.TakeawaysYour trainer is not a mind reader; communicate clearly.Pain during exercise should be reported immediately.Goals are the GPS for your fitness program.Changes in schedule must be communicated to...
2025-12-1111 minWellness HustleHow I Stayed Consistent for 33 Weeks — Even When Life Got MessySummaryIn this episode, Sasha reflects on her journey of maintaining consistency in her podcasting efforts over 33 weeks, sharing the challenges and strategies that have helped her stay committed. She emphasizes the importance of showing up even when life gets chaotic, especially during the holiday season, and offers practical tips for listeners to maintain their wellness routines amidst distractions and obligations.TakeawaysI have been consistent for 33 weeks straight with this podcast.Consistency is showing up when your day didn't go as planned.I didn't wait for motivation because it's unreliable.
2025-12-1015 minWellness HustleSkin Rescue for Girlies Over 40 — Post-Holiday EditionSummaryIn this episode, Sasha discusses the effects of holiday indulgence on skin health and shares her personal journey of recovery. She emphasizes the importance of hydration, sleep, nutrition, and lifestyle changes to restore skin vitality. Sasha provides practical tips, including dietary adjustments and skincare routines, to help listeners achieve glowing skin without relying on expensive products.TakeawaysPost-holiday skin can show signs of dehydration and dullness.Alcohol consumption can significantly impact skin health.Sleep is crucial for skin repair and overall wellness.Hydration should be prioritized for healthy skin.
2025-12-0316 minWellness HustleBloated, Puffy, and Human: Your Post-Thanksgiving Reset PlanSummaryIn this episode, Sasha discusses the common post-holiday feelings of bloating and discomfort, emphasizing that these are normal and fixable. She provides actionable strategies for recovery, focusing on nutrition, hydration, and the use of supplements to support detoxification and overall wellness. Sasha encourages listeners to embrace a balanced approach to health, avoiding the all-or-nothing mindset, and shares her personal wellness routines to help alleviate post-holiday symptoms.TakeawaysYou are not bloated because you did something wrong.Holiday bloat is normal and fixable within 48 to 72 hours.We need to have a...
2025-12-0114 minWellness HustleMy Top 5 Thanksgiving Mistakes Women Make (And How to Avoid Them)Connect with The Wellness Hustle📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.🎙️ Connect with Sasha directly.✨ Links & Resources Mentioned🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies, done clean🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts to reset your metabolism💪 Lean Body Trio + Metabolic Support — 15% OFF Sasha’s signature stack: collagen, creatine, protein + metabolic support⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains🧘 Magnesium — Sasha’s non-negotiable f...
2025-11-2613 minWellness HustleThe Joy Advantage: Why Fun Keeps You FitSummaryIn this episode, Sasha discusses the importance of embracing joy, especially as one ages. She reflects on her personal experiences of feeling free and unbothered by others' opinions after turning 50. The conversation emphasizes that joy is essential for wellness and should be incorporated into daily routines to transform them from chores into enjoyable lifestyles. Sasha encourages listeners to find ways to add joy to their lives, regardless of age, and to not wait for a milestone to start living freely and authentically.TakeawaysWhy did it take this long to stop worrying...
2025-11-2510 minWellness HustleMagnesium 101: What to Take, How Much… and Why I’m ObsessedSummaryIn this episode of The Wellness Hustle, Sasha discusses the importance of magnesium, particularly for women, and addresses a listener's question about its types and dosages. She emphasizes the common deficiency of magnesium among women over 40 and explains the various forms of magnesium supplements available, their specific benefits, and recommended dosages. Sasha shares her personal experience with magnesium glycinate and encourages listeners to consider their individual needs when choosing supplements.TakeawaysMagnesium is involved in over 300 biochemical reactions in the body.Stress and caffeine can deplete magnesium levels.Women over 40...
2025-11-1910 minWellness HustleThe Ultimate Welcome-Home Wellness Checklist (For Busy Women)SummaryIn this episode, Sasha discusses the often-overlooked challenges of reentering daily life after holiday travel. She emphasizes the importance of preparing your home environment and establishing a routine to ease the transition. By creating a welcoming space and having a plan for post-travel activities, listeners can reduce overwhelm and maintain their wellness goals. Sasha provides practical tips for organizing the kitchen, setting up a 'lending zone' for unpacking, and establishing a calming reentry routine to support recovery and energy restoration.TakeawaysThe re-entry after holiday travel can be overwhelming.Setting up...
2025-11-1809 minWellness HustleHoliday Routine Reset: Simple Habits to Keep You on TrackSummaryIn this episode of Wellness Hustle, Sasha discusses how to navigate the holiday season without sacrificing wellness. She emphasizes the importance of maintaining healthy habits, setting non-negotiables, and reframing the holiday mindset to focus on sustainable wellness rather than a temporary survival mode. Practical tips for staying active, eating well, and prioritizing emotional wellbeing are shared, along with strategies to maintain momentum into the new year.TakeawaysWe can enjoy the holidays while being intentional about our wellness.Building systems in September can support us through the holiday season.Choose two...
2025-11-1713 minWellness HustleWhy You Have Back Pain and How to Fix ItConnect with The Wellness Hustle📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.🎙️ Connect with Sasha directly.✨ Links & Resources Mentioned🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies made clean🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength, tone & recovery⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains🍒 BodyHealth Reds — 15% OFF antioxidants for energy, imm...
2025-11-1413 minWellness HustleThe Metabolism Myth That’s Keeping Women StuckSummaryIn this episode of Wellness Hustle, Sasha challenges common misconceptions about metabolism and aging, emphasizing the importance of muscle mass in maintaining a healthy metabolism. She encourages listeners to shift their mindset from feeling powerless about their bodies to taking control through strength training and proper nutrition. The episode outlines practical steps for rebuilding metabolism and achieving fitness goals, particularly for women over 40, while reinforcing the message that age should not be a barrier to health and strength.TakeawaysYour metabolism didn't slow down with age, you did.Muscle mass is...
2025-11-1312 minWellness HustleWhy Eating Every 3 Hours Isn’t Helping You Lose FatSummaryIn this episode of Wellness Hustle, Sasha discusses the misconceptions surrounding meal frequency and its impact on metabolism and fat loss. She emphasizes the importance of metabolic flexibility, balanced meals, and the mental aspects of eating. Sasha provides actionable takeaways for listeners to achieve sustainable nutrition and a healthier relationship with food.TakeawaysMetabolic flexibility beats meal frequency.Balanced meals equal fuel cravings and crushes.Hunger is not the enemy.Sustainability is a big deal.It's not about eating more often, it's about eating smarter.True fat...
2025-11-1011 minWellness HustleRebranding the 50s: Why Midlife Is a Launchpad, Not a Finish LineSummaryIn this episode, Sasha discusses the transformative journey of turning 50, emphasizing that this milestone should not be viewed as a decline but rather as an opportunity for growth, empowerment, and rebranding one's life. She encourages women to embrace their age, redefine their narratives around aging, and recognize the strength and wisdom that come with experience. The conversation highlights the increasing number of women starting businesses and pursuing new passions in their 50s, promoting a positive outlook on aging and encouraging listeners to celebrate this stage of life.TakeawaysTurning 50 is an opportunity...
2025-11-0510 minWellness HustleThe One Thing Every Successful Routine Has in CommonSummaryIn this episode of Wellness Hustle, Sasha emphasizes the importance of clarity in achieving wellness goals. She shares her personal journey of feeling overwhelmed and scattered before finding her purpose. The conversation focuses on setting specific goals, understanding the 'why' behind them, and creating actionable plans to achieve success. Sasha encourages listeners to prioritize clarity over fleeting motivation, highlighting that a structured approach leads to consistent progress and fulfillment.TakeawaysThe problem is often not motivation, but clarity.Getting clear on your goals is essential for progress.Specific goals provide...
2025-11-0411 minWellness HustleThe Energy Audit: Where Is Your Power Leaking?SummaryIn this episode, Sasha discusses the common energy leaks that high-achieving women experience and provides actionable strategies to plug these leaks. She emphasizes the importance of conducting an energy audit to identify where energy is being lost, such as through digital distractions, poor nutrition, mental loops, and overcommitment. Sasha also shares practical tips for recharging energy and maintaining a balanced lifestyle.TakeawaysIf you're a high-achieving woman, you might be leaking energy.Energy leaks can come from digital distractions, poor nutrition, and mental stress.Creating digital boundaries can help reduce...
2025-10-2913 minWellness HustleHow a Small Physical Shift Can Create a Big Mental ShiftSummaryIn this episode, Sasha discusses how a simple rearrangement of her studio transformed her energy and motivation. She emphasizes the importance of physical space in influencing mental states and offers practical tips for listeners to refresh their environments to boost wellness routines. The conversation highlights the connection between physical and mental well-being, encouraging listeners to make small changes that can lead to significant shifts in motivation and energy.TakeawaysRearranging your space can boost motivation.A fresh environment can inspire new routines.Physical shifts can lead to mental clarity....
2025-10-2707 minWellness HustleThe One Type of Training That Reverses AgingSummaryIn this episode, Sasha discusses the critical role of strength training in promoting longevity and healthy aging. She emphasizes the importance of understanding the difference between movement and exercise, the significance of different muscle types, and practical strategies for effective training. The conversation also highlights the necessity of recovery and nutrition in supporting a sustainable fitness routine.TakeawaysSeven out of ten people don't actually exercise.Strength training is the only proven medicine for healthy aging.Movement and training are not the same.Strength training keeps your bones stronger.
2025-10-2317 minWellness HustleThe One Thing I Learned from Matthew McConaughey That Changed How I See WellnessSummaryIn this episode, Sasha discusses the importance of embracing human potential and viewing wellness through a lens of curiosity rather than perfection. She emphasizes that wellness is about expanding oneself and finding joy in the journey of self-improvement. By focusing on personal growth and staying curious, individuals can build purpose-driven motivation and achieve their best selves. Sasha also shares her personal experiences and invites listeners to explore their potential through a free coaching call.TakeawaysGet obsessed with human potential.Stay curious instead of critical.Every workout is a vote...
2025-10-2209 minWellness HustleThe Wellness-ish Club: Focus on What MattersSummaryIn this episode of The Wellness Hustle, Sasha discusses the foundational principles of the Wellness-ish club, emphasizing the importance of focusing on major wellness aspects rather than getting caught up in minor details. Key topics include the significance of sleep, hydration, nutrition, and cooking at home, all aimed at promoting a balanced and healthy lifestyle without overwhelming oneself with wellness trends.TakeawaysWellness doesn't have to consume your whole life.Focus on the non-negotiables for better health.Sleep is the most important aspect of wellness.Hydration is essential for...
2025-10-0813 minWellness HustleWelcome to The Wellness-ish Club: Where Real Wellness Lives in the MiddleSummaryIn today’s episode, Sasha dives into the middle ground of wellness — that sweet spot between not caring at all and obsessing over every detail.She breaks down the two extremes she sees everywhere:👉 the “We Don’t Care” club — where health gets ignored until burnout hits, and👉 the “We Obsess Over Everything” club — where tracking, stressing, and chasing perfection take over.But true wellness? It’s not found in either of those places. It lives in the middle — where you care about your body, your food, your sleep, and your peace of mind, without...
2025-10-0609 minWellness HustleYou Can Have Your Croissant and Eat It TooSummaryIn this episode, Sasha discusses the importance of enjoying treats as part of a wellness philosophy. She emphasizes that wellness is not about deprivation but about intentional enjoyment of food. Sasha shares three key tips for mindful indulgence: eat protein first, slow down to savor treats, and prioritize quality over quantity. The conversation highlights the joy of food and the significance of making eating a special experience.TakeawaysYou can enjoy your favorite treats without guilt.Wellness is about intentional enjoyment, not deprivation.Eating protein first helps regulate blood sugar.
2025-10-0210 minWellness HustleYou Can't Create New Results with Your Old SelfSummaryIn this episode of Wellness Hustle, Sasha discusses the critical role of identity in achieving wellness goals. She emphasizes that simply changing habits or routines is not enough; one must also shift their mindset and self-perception to see lasting results. By adopting a new identity and taking small, manageable steps, individuals can create sustainable change in their lives. The conversation highlights the importance of aligning thoughts and actions with the desired outcomes, ultimately leading to a more fulfilling wellness journey.TakeawaysChange feels hard and how shifting who you are.Results...
2025-10-0110 minWellness HustleHow to Set Goals That Actually Get ResultsSummaryIn this episode, Sasha discusses the critical role of goal setting in achieving wellness and fitness objectives. She introduces the SMART goals framework, emphasizing the importance of setting specific, measurable, achievable, relevant, and time-bound goals. Sasha explains how to break down big goals into smaller, actionable steps and the necessity of scheduling these steps to ensure accountability and progress. The conversation highlights the significance of both big and small goals in the journey towards personal wellness and success.TakeawaysYou don't know where you're going, so how will you know if you...
2025-09-3008 minWellness HustleWhere the Mind Goes, Energy Flows: How to Be a More Present Client (and See Better Results)SummeryIn today’s Coffee Break episode, Sasha dives into the power of presence and the old saying, “Where the mind goes, energy flows.” If you’ve ever caught yourself zoning out during a workout—or even in daily life—you’ll learn why undivided attention is the secret to getting better results. Sasha explains how the mind-body connection works, why being present during training activates the right muscles, and how intention transforms both workouts and everyday moments.TakeawaysPresence = Results. When your mind is elsewhere, your energy is scattered.Mind-body connection matters. Inten...
2025-09-2908 minWellness HustleWhat Every Woman Should Know About Protein Powders and Meal ReplacementsSummaryIn this episode, Sasha, a personal trainer and nutritional therapy practitioner, breaks down the essential differences between protein powders and meal replacements, emphasizing the importance of quality ingredients and bioavailability. She discusses various protein sources, their effectiveness, and how to choose the right products for optimal health and fitness results.TakeawaysProtein powder is not a full meal; it's a supplement.Bioavailability is key to how well protein is utilized.Leucine is crucial for muscle protein synthesis.Always check the ingredient list on supplements.Avoid synthetic vitamins and...
2025-09-2518 minWellness HustleAlways Tired? 6 Things I’d Check FirstSummaryIn this episode, Sasha from Wellness Hustle discusses the common issue of fatigue among busy women and explores various factors that contribute to low energy levels. She emphasizes the importance of understanding blood sugar swings, sleep quality, nutrition, stress management, and micronutrient deficiencies. Sasha provides practical tips to improve energy, including dietary changes, stress-reducing techniques, and the significance of movement throughout the day. The conversation aims to empower listeners to take actionable steps towards enhancing their overall wellness and energy levels.TakeawaysFatigue is a sign your body is trying to tell...
2025-09-2409 minWellness Hustle5 Simple Hacks to Build Muscle, Burn Fat, and Boost EnergySummaryIn this episode, Sasha discusses the importance of body composition and shares five effective hacks to improve it without obsessing. The conversation covers the significance of protein intake, strength training, daily movement, hydration, fiber, and the impact of identity-based habits on achieving lasting change in health and wellness.TakeawaysKnowing your body composition is powerful, but improving it is even better.Adding more protein helps you feel fuller during meals.Strength training is essential for changing body composition.Daily movement, beyond workouts, is crucial for calorie burn.Hydration...
2025-09-2313 minWellness HustleStop Obsessing Over the Scale. How to Track Progress with Body Composition InsteadSummaryIn this episode of The Wellness Hustle, Sasha discusses the limitations of using the scale as a measure of health and fitness. She emphasizes the importance of understanding body composition, particularly as we age, and introduces the DAXA scan as a more accurate tool for assessing health. Sasha explains why muscle mass is crucial for metabolism and overall health, and encourages listeners to track their progress without becoming obsessed with numbers. The episode concludes with a reminder that health is a journey, not a destination.TakeawaysScale only provides limited information about...
2025-09-2211 minWellness Hustle7 Habits of Highly Healthy People: Timeless Success Principles for Your WellnessSummaryIn this episode, Sasha discusses the application of Stephen Covey's 'Seven Habits of Highly Effective People' to wellness. Each habit is explored in detail, providing actionable insights for listeners to enhance their wellness journey. The conversation emphasizes proactivity, goal-setting, prioritization, and the importance of understanding one's body. The episode concludes with a call to action for listeners to implement these habits in their daily lives.TakeawaysWe need to stop waiting and start choosing our actions.Decide who you want to become and align your daily choices.Schedule your self-care...
2025-09-1912 minWellness HustleBadass Wellness: Becoming the Woman Who Chooses Strength and Self-CareSummaryIn this episode of the Wellness Hustle, Sasha discusses the importance of identity in achieving health and wellness goals. She emphasizes that real change begins with how we see ourselves and encourages listeners to adopt affirmations that align with their desired identity. By surrounding themselves with supportive individuals and taking small actions that reinforce their new identity, listeners can transform their health and mindset.TakeawaysYou can't shame yourself into health.Real change starts with identity.Actions will always follow your identity.Claim your identity as a healthy person.
2025-09-1805 minWellness HustleThe Five Mistakes Sabotaging Your EnergySummaryIn this episode, Sasha discusses the importance of blood sugar management for energy and overall well-being. She highlights common mistakes people make that can sabotage their blood sugar levels and offers practical solutions to improve energy and reduce cravings. The conversation emphasizes the significance of balanced meals, daily movement, and understanding the correlation between blood sugar and energy.TakeawaysBalancing your blood sugar is the biggest hack for energy.Skipping breakfast can lead to energy crashes and cravings.Pairing carbs with protein and fat is essential for sustained energy....
2025-09-1110 minWellness HustleThe Fake Protein Foods That Are Sabotaging Your GoalsSummaryIn this episode, Sasha, a personal trainer and nutritional therapy practitioner, discusses the common misconceptions surrounding protein sources in diets. She emphasizes the importance of identifying true protein sources and debunks myths about foods often labeled as protein-rich, such as peanut butter, beans, and cheese. Sasha provides actionable tips for listeners to ensure they are meeting their protein needs effectively, focusing on the significance of animal-based proteins and the right ratios of macronutrients for optimal health and fitness.TakeawaysMany people miscount their protein intake.Peanut butter is primarily a fat...
2025-09-0909 minWellness HustleYou’re Not Eating for Your Goals (and That’s Why You Think Lifting Makes You BulkySummaryIn this episode, Sasha, a personal trainer and nutritional therapy practitioner, addresses the common myth that lifting weights makes women bulky. She explains the importance of nutrition in muscle growth and how body composition changes with weightlifting. Sasha emphasizes the need for a balanced diet, particularly focusing on protein intake, to achieve desired fitness goals without the fear of becoming bulky. She provides practical tips for women to approach weightlifting and nutrition effectively, encouraging them to embrace strength training for a healthier lifestyle.TakeawaysYou're not getting bulky from lifting weights....
2025-09-0809 minWellness HustleHow to Use Vinegar Like a BiohackerSummaryIn this episode of The Wellness Hustle, Sasha discusses the various health benefits of vinegar, particularly apple cider vinegar. She emphasizes the importance of choosing high-quality, raw, unfiltered vinegars and shares practical tips on how to incorporate them into daily routines for improved health, digestion, and cooking. The conversation highlights the significant role vinegar can play in blood sugar regulation, appetite control, and overall wellness.TakeawaysChoose raw, unfiltered organic vinegar, especially apple cider vinegar with mother in a glass container.Use one to two tablespoons in water before meals for...
2025-09-0309 minWellness HustleThis protein beats steak AND detoxes your body in under 2 hours💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHASummaryIn this episode, Sasha discusses the incredible benefits of algae, specifically spirulina and chlorella. She highlights their nutritional value, including high protein content and detoxifying properties, and shares practical tips for incorporating them into daily routines. The conversation emphasizes the importance of these superfoods for energy, recovery, and overall wellness.TakeawaysAlgae has three times the protein of steak.Spirulina is a complete protein with all essential amino acids.Chlorella is effective for detoxifying heavy metals and t...
2025-09-0212 minWellness HustleForget New Year’s Resolutions—Do This InsteadSummaryIn this episode, Sasha discusses the concept of September as a fresh start, akin to a new year, emphasizing the importance of establishing wellness habits before the holiday season. She encourages listeners to view September as an opportunity to reset and create sustainable routines that support their health and well-being. By experimenting with new habits and laying a solid foundation, individuals can navigate the holiday season with confidence and energy.TakeawaysSeptember 1st is a great time to reset your goals.Creating new habits is easier with a structured schedule....
2025-08-2907 minWellness HustleFoods for Glowing Skin: Inside-Out Secrets No One Talks AboutSummaryIn this episode, Sasha discusses the importance of skin health and how it reflects internal body conditions. She shares her personal journey with skin issues and emphasizes the role of diet, gut health, and stress management in achieving glowing skin. The conversation covers practical tips, dietary recommendations, and the significance of supplements in maintaining skin health.TakeawaysYour skin is your largest detox organ.Stress can significantly impact skin health.Balancing blood sugar is crucial for clear skin.Hydration is key for maintaining skin elasticity.Gut health directly...
2025-08-2814 minWellness HustleThe Good, The Bad & The Processed: Your Fat Guide 101SummaryIn this episode, Sasha discusses the critical role of fats in our diet, debunking the myth that fat is harmful. She explains the different types of fats, their health benefits, and the importance of essential fatty acids. The conversation emphasizes the need to choose healthy fats over processed ones to maintain overall health and prevent chronic inflammation.TakeawaysFat is not your enemy; it's essential for health.Healthy fats provide energy and support hormone production.Cutting out fat can lead to health issues like obesity.Differentiate between good fats...
2025-08-2813 minWellness HustleHigh-Protein Diet Without Constipation: What Actually WorksSummaryIn this episode, Sasha discusses the importance of protein in our diets, how to optimize meal frequency and composition for better digestion, and practical tips for enhancing nutrient absorption. She emphasizes the role of fiber, hydration, and mindful eating in supporting digestive health.TakeawaysIt might not be the protein that's the problem.Lack of fiber and fluids in your diet can cause issues.Warm meals are easier to digest.Walking after a meal helps you digest better.Chew your meals thoroughly to aid digestion.Add apple...
2025-08-2110 minWellness HustleGF Do’s & Don’ts for Stable EnergySummaryIn this episode, Sasha discusses the misconceptions surrounding gluten-free foods and emphasizes the importance of understanding what gluten-free truly means. She provides practical tips for building healthy gluten-free meals using whole foods, navigating grocery store labels, and making smart choices when dining out. The conversation highlights the need for awareness about ingredients and the benefits of a balanced diet that includes protein, healthy fats, and vegetables.TakeawaysGluten-free does not equal healthy; many options are processed.Focus on whole foods to create satisfying gluten-free meals.Start meals with protein to...
2025-08-2007 minWellness HustleDe-Puff Without Cardio: The Busy-Girl Lymph ProtocolSummaryIn this episode, Sasha discusses the importance of the lymphatic system for overall health and fat loss. She explores various methods to enhance lymphatic drainage, including vibration plates, dry brushing, and rebounding. Sasha emphasizes the significance of movement and hydration in supporting lymphatic function and shares a practical 10-minute routine using a vibration board. The episode concludes with safety tips and an invitation for personalized coaching.TakeawaysThe lymphatic system is crucial for immune function and detoxification.A sluggish lymphatic system can lead to feelings of puffiness and fatigue.Lymphatic...
2025-08-1815 minWellness HustleThe Wellness Blind Spot: Alcohol’s Toxicity Over CaloriesSummaryIn this episode of Wellness Hustle, host Sasha discusses the often-overlooked impact of alcohol on wellness. She emphasizes that while alcohol is normalized in social settings, it is fundamentally a toxin that disrupts bodily functions, including sleep, hormone balance, and gut health. Sasha shares her personal journey of reducing alcohol consumption and offers alternatives for relaxation and socializing without alcohol. The episode concludes with practical recovery tips and a call for mindfulness in drinking habits.TakeawaysAlcohol is a toxin that disrupts bodily functions.Daily drinking can compound negative health effects.
2025-08-1513 minWellness HustleFrom Blue Zones to Your Sidewalk: Why Intermittent Walking WorksSummaryIn this episode of Wellness Hustle, host Sasha discusses the concept of intermittent walking, a simple yet effective wellness habit that can significantly improve health. The conversation covers the benefits of short, intentional bursts of walking throughout the day, inspired by research on exercise snacks and the lifestyles of people in blue zones. Sasha provides practical tips for incorporating intermittent walking into daily routines, introduces the Japanese hit walking method, and emphasizes the importance of consistency in building new habits. The episode concludes with a reminder that effective movement doesn't require extensive time or special equipment...
2025-08-1410 minWellness HustleCosmic Workouts: Tailoring Fitness to Your Zodiac SignSummaryIn this episode of Wellness Hustle, host Sasha explores the intersection of astrology and fitness by matching each zodiac sign with their ideal workout. From Scorpios who thrive on intensity to Pisces who prefer flow-based activities, Sasha provides tailored fitness tips and mantras for each sign, encouraging listeners to embrace their cosmic energy in their workout routines. The episode concludes with a challenge for listeners to try their zodiac workout and share their experiences.TakeawaysWellness can be fun and personalized through astrology.Each zodiac sign has unique traits that influence...
2025-08-1114 minWellness HustleWhy I’ll Never Feed My Dog Kibble Again (And What You Can Do If You Still Do)SummaryIn this episode, Sasha, a personal trainer and nutritional therapy practitioner, shares her journey into dog nutrition, emphasizing the importance of proper diet for pets. She discusses her experiences with her dog Rudy, who faced health issues due to kibble, and how transitioning to home-cooked meals significantly improved his health. Sasha highlights the dangers of processed dog food, particularly kibble, and offers practical tips for pet owners to enhance their dog's nutrition. She also recommends resources for further learning about dog nutrition.TakeawaysSasha shares her personal story of dog nutrition....
2025-08-0818 minWellness HustleGas Station Survival Guide: What to Eat When There’s Literally NothingConnect with The Wellness Hustle📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.🎙️ Connect with Sasha directly.✨ Links & Resources Mentioned🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15🍹 Glowtail Guide — Sasha’s mocktail recipe book🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity, and vitality💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery🗓️ Schedu...
2025-08-0709 minWellness Hustle3 Things to Keep in Your Purse So You’re Never Hangry AgainConnect with The Wellness Hustle📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.🎙️ Connect with Sasha directly.✨ Links & Resources Mentioned🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15🍹 Glowtail Guide — Sasha’s mocktail recipe book🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity, and vitality💧 NEEDED Hydration — 15% OFF clean electrolytes...
2025-08-0610 minWellness HustleClean Eating Starts with Clean Cooking: How to Detox Your KitchenSummaryIn this episode of Wellness Hustle, host Sasha discusses the importance of detoxing your kitchen to ensure a healthier cooking environment. She highlights the dangers of nonstick cookware, plastic containers, and the leaching of harmful chemicals into food. Sasha provides practical tips for upgrading kitchen tools and emphasizes the need to create a nourishing space for food preparation. The episode concludes with encouragement to take gradual steps towards a healthier kitchen without the pressure of perfection.TakeawaysWellness Hustle focuses on real, effective wellness without burnout.Your cookware and containers can...
2025-07-2912 minWellness HustleDetox Your Food: The First Step in Any Wellness JourneySummaryIn this episode of Wellness Hustle, host Sasha dives into the often-overlooked topic of food toxins and their impact on health. She discusses common food toxins, their sources, and how they can sabotage wellness efforts. Sasha emphasizes the importance of making informed choices about food and offers practical tips for healthier eating, including swapping out harmful ingredients for better alternatives. The conversation highlights the significance of food quality and the long-term benefits of prioritizing health over convenience.TakeawaysNo diet will work if your plate is still full of junk.Many...
2025-07-2816 minWellness HustleThe Real Way to Heal Your Gut—Without Cutting Out Everything You LoveSummary:In this Friday deep dive, Sasha zooms out to reveal why gut health is the foundation of your energy, mood, metabolism, and hormone balance. Sharing her own journey—from fat-free diets and digestive drama to real gut support—Sasha busts myths and offers practical steps that don’t involve cutting out everything you love.You’ll learn why fiber isn’t always the fix, how bile and enzymes play a crucial role in digestion, and why slowing down at mealtime might be the most powerful tool of all.This episode is your permission...
2025-07-2612 minWellness HustleCutting Veggies Won’t Fix Your Bloat—Do This InsteadSummaryIn this episode of Wellness Hustle, host Sasha discusses the common issue of bloating, emphasizing that it is often not just about the food we eat, but also how we eat it. She explores the importance of mindful eating, the gut-mind connection, and the balance of fiber and protein in our diets. Sasha provides practical tips for improving digestion and reducing bloating, encouraging listeners to be present during meals and to gradually adjust their fiber and protein intake.TakeawaysBloating is often about how you eat, not just what you eat....
2025-07-2313 minWellness HustleWhat Successful Clients Have in Common (Trainer Insights)SummaryIn this episode of Wellness Hustle, Sasha shares insights from her two decades of experience in the wellness industry, emphasizing the importance of consistency, mindset, and balance in achieving health goals. She discusses how successful clients focus on persistence rather than perfection, the significance of a positive mindset, and the necessity of building wellness through small, sustainable habits. Sasha also highlights the collaborative nature of coaching and encourages listeners to take gradual steps towards their wellness journey.TakeawaysThe clients who win are the ones who keep showing up.It's not...
2025-07-1811 minWellness HustleBuilding Your Wellness Team EffectivelySummaryIn this episode of Wellness Hustle, Sasha discusses the importance of building a supportive wellness team tailored to individual needs. She emphasizes the need for intentionality in choosing wellness professionals, the potential pitfalls of conflicting advice, and the importance of evaluating and adjusting one's support system regularly. Sasha also highlights the affordability of wellness support and encourages listeners to reflect on their current wellness team and what additional support they may need.TakeawaysWellness should not fall apart when life gets busy.You don't need 17 experts, just a few key players.
2025-07-1712 minWellness HustleIn-Person vs. Online Personal Trainers: What You Need to KnowSummaryIn this episode of Wellness Hustle, host Sasha discusses various coaching options available for high-achieving women looking to build sustainable wellness habits. She emphasizes the importance of personal coaching, the flexibility of online coaching, and the benefits of hybrid coaching that combines both. Sasha encourages listeners to assess their needs and preferences to choose the right coaching structure that fits their lifestyle, while also making coaching accessible to everyone.TakeawaysWellness Hustle focuses on real results without burnout.Personal coaching offers real-time feedback and injury prevention.Online coaching provides flexibility...
2025-07-1612 minWellness HustleThe Red Flags of Personal TrainingSummaryIn this episode of Wellness Hustle, host Sasha discusses how high-achieving women can create sustainable wellness without burnout. She emphasizes the importance of finding the right personal trainer, identifying red flags in trainers, and the significance of personalization and communication in the trainer-client relationship. Sasha encourages listeners to take charge of their wellness journey and be proactive in their fitness goals.TakeawaysWellness should be sustainable and enjoyable.Finding the right personal trainer is crucial.Ask potential trainers about their training philosophy.Look for trainers who personalize plans for...
2025-07-1409 minWellness Hustle10 Most Addictive Foods — And How to Break the CycleSummaryIn this episode of Wellness Hustle, host Sasha discusses the pervasive issue of food cravings, particularly focusing on hyper palatable foods that are engineered to be addictive. She shares her personal experiences with food culture, especially the differences between her upbringing in Russia and the abundance of processed foods in the U.S. Sasha outlines the ten most addictive foods and the questionable ingredients that contribute to cravings. She provides actionable strategies to combat these cravings without resorting to an all-or-nothing mindset, emphasizing the importance of understanding one's food environment and making smarter food choices.
2025-07-1115 minWellness HustleWhy Calorie Counting Misses the Point (and What to Do Instead)SummaryIn this episode of Wellness Hustle, host Sasha discusses the misconceptions surrounding calorie counting and emphasizes a more holistic approach to nutrition. She explains the importance of food quality over quantity, introduces the concept of thermogenesis, and shares her personal principles for nourishing eating that prioritize protein and fiber. Sasha encourages listeners to listen to their bodies and adopt a mindset that values health and well-being over strict numerical tracking.TakeawaysCalories are units of energy that measure food's energy.Not all calories are created equal; food quality matters.Counting...
2025-07-1009 minWellness HustleGratitude, Grit & the American Dream 🇺🇸 From $100 and a Duffle Bag to Building My Dream LifeSummaryIn this episode of the Wellness Hustle, host Sasha shares her personal journey of resilience, gratitude, and transformation through fitness. She reflects on her humble beginnings as an immigrant in the United States, the challenges she faced, and how fitness became a lifeline for her. Sasha emphasizes the importance of community, the power of movement, and the ability to start over and build something meaningful. Her story serves as an inspiration for those who may feel lost or unsure about their path, encouraging them to embrace their journey and pursue their dreams.Takeaways
2025-07-0313 minWellness Hustle4th of July Survival Guide: Blood Sugar EditionSummaryIn this episode of Wellness Hustle, host Sasha shares practical tips for enjoying the 4th of July without the negative effects of traditional holiday foods. She emphasizes the importance of balancing blood sugar through mindful eating, hydration, and movement. Sasha provides five actionable hacks to help listeners celebrate while feeling energized and in control, including starting the day with a protein-rich breakfast, building a balanced plate at parties, making smart beverage choices, incorporating movement, and staying hydrated. The episode concludes with a reminder that wellness is about support, not restriction, allowing for enjoyment during celebrations.
2025-07-0209 minWellness HustleSummer Workouts: Quick, Dirty, and DoneSummaryIn this episode of Wellness Hustle, Sasha discusses the importance of maintaining wellness during the summer months, emphasizing the need for simple and effective workouts that fit into a busy lifestyle. She shares her three golden rules for summer workouts, encouraging listeners to prioritize frequency over perfection and to find joy in movement. The episode concludes with practical tips for quick workouts and the importance of making fitness fun.TakeawaysMake wellness fit into your life, not the other way around.Summer workouts should be simple and effective.Frequency of...
2025-07-0108 minWellness HustleWellness Isn’t Canceled Just Because It’s SummerSummaryIn this episode of Wellness Hustle, host Sasha discusses the importance of maintaining wellness during the summer months. She emphasizes the need for a mindset reset, encouraging listeners to embrace flexibility in their health routines rather than adhering to rigid plans. Sasha shares practical tools and mini habits to help listeners stay aligned with their wellness goals, even amidst the chaos of summer activities. The episode concludes with a reminder that wellness is a journey, not a destination, and encourages listeners to keep showing up for themselves.TakeawaysWellness should be real...
2025-06-3010 minWellness HustleSnack Smarter—How to Build a Blood Sugar-Friendly Snack in 2 MinutesSummaryIn this episode of Wellness Hustle, Sasha, a nutritional therapy practitioner and personal trainer, discusses the importance of smart snacking for maintaining blood sugar balance and overall wellness. She emphasizes a snack strategy that includes protein, fat, and fiber to keep energy levels stable and cravings at bay. Sasha shares her favorite snack combinations, highlights common pitfalls in the snack aisle, and provides actionable takeaways for listeners to implement in their daily lives.TakeawaysSnacking is a strategy, not a filler.Protein, fat, and fiber equal steady energy.Avoid low-fat...
2025-06-2512 minWellness HustleHow Your Gut Influences Your EmotionsSummaryIn this episode of Wellness Hustle, host Sasha discusses the critical connection between gut health and mood, emphasizing how the gut-brain axis influences emotional well-being. She explains the impact of diet, particularly the effects of ultra-processed foods on gut health and, consequently, mental health. Sasha provides actionable advice on how to improve gut health through nutrition, including the importance of protein, fiber, and fermented foods. The episode concludes with key takeaways that highlight the significance of treating the gut with care to enhance mood and overall wellness.TakeawaysYour gut produces chemicals...
2025-06-2409 minWellness HustleBloating Isn’t Normal—Let’s Fix That Gut DramaSummary:Bloating might be common, but it’s not normal—and it’s definitely not something you have to just “live with.” In this episode, Sasha breaks down the root causes of chronic bloating (spoiler: it’s not just that one veggie), shares her personal "Travel Belly" saga, and gives you actionable, feel-better-right-now strategies to de-bloat and energize your gut.From stress-eating to in-flight puffiness, this episode covers the everyday habits that sabotage digestion—and how to fix them with easy swaps, smarter meals, and a little mindful magic.What You’ll Learn:...
2025-06-2019 minWellness HustleStop Starting Over: Overcoming All-or-Nothing Habits for GoodSummaryIn this episode of Wellness Hustle, host Sasha discusses the detrimental effects of the all or nothing mindset on wellness and personal growth. She emphasizes the importance of reframing this mindset to focus on progress over perfection, encouraging listeners to adopt a more forgiving and realistic approach to their wellness journeys. Sasha provides practical tips for self-coaching and making better choices, even in less-than-ideal situations, ultimately promoting a sustainable and balanced approach to health and wellness.TakeawaysYou ever say, I'll start Monday?You just need a refrain.We gotta...
2025-06-1908 minWellness HustleSpice Up Your Life—The Herb Hack Every Wellness Hustler NeedsSummaryIn this episode of Wellness Hustle, host Sasha discusses the incredible benefits of incorporating herbs into your diet. She highlights various herbs, their nutritional properties, and practical ways to use them in everyday cooking. From cilantro's detoxifying effects to mint's mood-boosting properties, Sasha emphasizes how these small plants can have a significant impact on health and wellness. The episode concludes with tips on how to store and use herbs effectively, encouraging listeners to embrace these powerful ingredients in their meals.TakeawaysHerbs are nutrient-dense and easy to grow at home.Cilantro...
2025-06-1709 minWellness HustleLet’s Talk Detox: What Your Liver, Gut & Skin Are Trying to Tell YouSummaryIn this episode of The Wellness Hustle, Sasha Fischer discusses the true nature of detoxification, emphasizing that it is a daily biological process rather than a temporary diet or cleanse. She explains the roles of the liver, gut, skin, and lymphatic system in detoxification and provides practical tips for supporting these organs through nutrition, hydration, and lifestyle changes. The episode also debunks the myth of juice cleanses and highlights the importance of being in a relaxed state for effective detoxification.TakeawaysDetoxification is a daily biological process.The liver is crucial for filtering toxins.
2025-06-1315 minWellness HustleShould You Train Without Shoes? The Surprising Benefits of Barefoot WorkoutsSummaryIn this episode of Wellness Hustle, host Sasha discusses the transformative benefits of barefoot training. Emphasizing the importance of feet as the foundation of the body, she explains how training without shoes can enhance performance, prevent pain, and improve overall body function. Sasha outlines the key benefits of barefoot training, including increased foot strength, better mind-body connection, enhanced lifting power, injury prevention, and energy efficiency. She also provides practical tips for transitioning to barefoot training and encourages listeners to embrace natural movement for better health and fitness.TakeawaysTraining barefoot can upgrade...
2025-06-1212 minWellness HustleYour Body Doesn’t Lie—But Your Watch Might Spill the Tea FirstSummary:In this episode of the Wellness Hustle, Sasha shares her not-so-secret weapons for wellness: her Apple Watch and Oura Ring. From tracking workouts and sleep to spotting the real reasons behind low energy days, these gadgets act like wearable coaches that keep her honest, motivated, and in sync with her body. Tune in to hear how data can give you the clarity and accountability your wellness routine might be missing.Takeaways:Why every coach needs a coach (especially one that tracks your sleep) How Sasha uses her Apple Watch for workouts, hiking, and...
2025-06-1109 minWellness HustleFrom Chicken & Green Beans to Real Health: What the Fitness Industry Got WrongSummaryIn this episode of Wellness Hustle, host Sasha shares her personal journey through the world of bodybuilding and fitness. She discusses the myth of the perfect physique, the emotional challenges faced during competition, and the importance of redefining health and nutrition. Sasha emphasizes the need for a personalized approach to wellness that focuses on nourishment rather than restriction, aiming to empower listeners to enjoy their lives while maintaining their health.TakeawaysThe perfect physique is a myth and not sustainable.Bodybuilding can lead to emotional and physical exhaustion.Health should not be...
2025-06-0509 minWellness HustleWhat Riding Horses + Bikini Competitions Taught Me About Fear & ConfidenceSummaryIn this episode of Wellness Hustle, host Sasha Fischer shares her personal journey of building courage and confidence through two significant experiences: horseback riding and competing in bikini competitions. She emphasizes that courage is not innate but developed through repeated exposure to discomfort. Sasha discusses how these experiences helped her reframe her relationship with fear, encouraging listeners to embrace challenges as opportunities for growth. The episode concludes with a call to action for listeners to pursue their dreams and confront their fears head-on.TakeawaysCourage is built through experience and discomfort.Trust is...
2025-06-0312 minWellness HustleDon’t Skip This: The Warm-Up That Keeps You Strong, Safe, and Injury-FreeSummaryIn this episode of Wellness Hustle, host Sasha emphasizes the critical role of warming up before workouts. She discusses how a proper warmup can enhance performance, prevent injuries, and improve mobility and stability. Sasha outlines effective warmup strategies, including dynamic stretching and muscle activation exercises, and encourages listeners to customize their warmup routines to fit their individual needs. The episode concludes with key takeaways and an invitation for audience engagement.TakeawaysStop skipping your warmup. It's where your injury prevention and performance begin.Prioritize mobility and stability during warmup, not after the workout...
2025-06-0209 minWellness Hustle5 Habits That Made Me Healthier, Fitter & Way Less Tired (Without Being a Wellness Robot)What I actually do daily to stay energized, strong, and sane.SummaryIn this episode, Sasha, a nutritional therapy practitioner, shares five transformative habits that can enhance health, energy, and confidence without the need for extreme measures. These habits include lifting weights, daily walking, enjoying functional mocktails, maintaining consistent sleep, and starting the day with a protein-packed breakfast. Sasha emphasizes the importance of simplicity and sustainability in wellness practices, encouraging listeners to try these habits for a week to experience their benefits.TakeawaysThe most transformative habits are simple and sustainable.Lifting...
2025-05-3020 minWellness HustleDecoding Cravings: What Your Body’s Really Asking ForSummaryIn this episode of Wellness Hustle, host Sasha discusses the concept of food noise, which refers to the constant mental chatter surrounding food choices and cravings. She emphasizes that food noise is not a sign of weakness but rather a signal from the body indicating its nutritional needs. The conversation explores the relationship between blood sugar levels and cravings, providing insights into how to manage food noise through balanced nutrition, including adequate protein, fat, and fiber intake. Sasha offers practical strategies to empower listeners in their relationship with food, encouraging them to listen to their bodies...
2025-05-2809 minWellness HustleThe Muscle Method: Faster Metabolism, Less EffortSummaryIn this episode of The Wellness Hustle, host Sasha discusses the misconceptions surrounding cardio and fat loss, emphasizing the importance of strength training and muscle building for metabolism and overall health. She debunks myths about cardio being the primary tool for weight loss and highlights the numerous benefits of lifting weights, including improved metabolism, hormonal balance, and confidence. Sasha provides practical advice on how to transition from cardio to strength training, focusing on progressive overload and the importance of consistency. The episode concludes with a motivational message about the power of strength training at any age.
2025-05-2709 minWellness HustleUnapologetically Healthy: Own Your Wellness AnywhereSummaryIn this episode of Wellness Hustle, host Sasha discusses the importance of being unapologetically healthy, especially in social situations where food choices can be challenging. She emphasizes the need to make empowered choices without guilt, navigate social dynamics with confidence, and embrace personal growth and change. Sasha provides practical strategies for maintaining wellness in the face of societal pressures and encourages listeners to lead by example in their wellness journeys.TakeawaysYou are entitled to make wellness choices without having to justify them to anyone.Social harmony does not require self-abandonment.Growth...
2025-05-2013 minWellness Hustle5 Things to Drop So You Can RiseSummaryIn this episode of Wellness Hustle, host Sasha discusses five key things high-achieving women should stop doing to enhance their wellness journey. The conversation emphasizes the importance of removing stressors from one's life, such as skipping breakfast, overcommitting, chasing wellness trends, neglecting sleep, and attempting to achieve wellness goals alone. Sasha encourages listeners to prioritize their health and well-being by making mindful choices and seeking support from their community.TakeawaysSkipping breakfast spikes cortisol and destabilizes blood sugar.Overcommitting leads to energy leaks and health issues.Chasing wellness trends distracts from building...
2025-05-1914 minWellness HustleWhy I Ditched My Nightly Rose Ritual (and What I Sip Now)SummaryIn this episode of Wellness Hustle, host Sasha discusses her journey of breaking free from the nightly wine habit and how it was affecting her health. She shares insights on the impact of alcohol on sleep, motivation, and overall well-being. Sasha introduces the concept of 'glow tails', healthier mocktail alternatives that support wellness goals. The episode emphasizes the importance of replacing unhealthy habits with positive rituals and encourages listeners to embrace change for a better future.TakeawaysGo get shit done, make yourself proud.I stopped drinking wine every evening.Alcohol can actually...
2025-05-1609 minWellness HustleBusy is Not a Blocker - It's a Strategy TestSummaryIn this episode of Wellness Hustle, host Sasha shares practical strategies for maintaining wellness amidst life's chaos. She emphasizes the importance of establishing a morning routine, adopting a flexible mindset, and preparing crisis meals to stay on track with health goals. The conversation highlights that consistency and small efforts can lead to significant progress, even during challenging times.TakeawaysLife will get messy again; prepare for it.Staying well requires tools and a flexible mindset.Anchor your morning with one non-negotiable habit.Done is better than perfect; focus on progress.Movement...
2025-05-1310 minWellness HustleFallen Off? Here's Your Guilt-Free Reset Plan.SummaryIn this episode of Wellness Hustle, host Sasha discusses the importance of maintaining a balanced approach to wellness, especially when life throws challenges your way. She emphasizes that falling off track is not a failure but an opportunity for feedback and growth. Sasha shares practical steps for resetting your wellness journey, including focusing on nutrition, gentle movement, and self-compassion. The episode encourages listeners to embrace their journey without guilt and to support each other in their wellness goals.TakeawaysGo get shit done, make yourself proud.You haven't ruined anything. You're not behind....
2025-05-1209 minWellness HustleFasting F*ckups: 5 things to stop doingSummaryIn this episode of Wellness Hustle, host Sasha discusses the common mistakes women make when trying intermittent fasting. She emphasizes the importance of understanding metabolic switching, the need for balanced nutrition during eating windows, and the critical role of sleep and blood sugar stability in successful fasting. Sasha provides actionable tips to avoid these pitfalls and encourages listeners to approach fasting in a way that supports their individual biology and lifestyle.TakeawaysIntermittent fasting can be effective if done correctly.Metabolic switching is key to successful fasting.Jumping into fasting too quickly...
2025-05-0913 min