Ash & Sarah Armstrong @strong_sistas Twitter profile | Pikagi

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Ash & Sarah Armstrong

@strong_sistas

1,810

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Empowering you to ditch food fears & restriction, boost metabolism, lose fat, & feel better without crazy diet rules or extremes - #prometabolic #bioenergetic

Michigan

https://t.co/Uw6SogDaGA

Joined March 2020

Don't wanna be here? Send us removal request.

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@strong_sistas

Ash & Sarah Armstrong

20 days

@JustPeater70406 The human body will never thrive when under eating (which is what happens with all diet extremes). Convos with Kathleen about Low Energy Availability and under eating are my favorite. Thanks for tuning in and sharing!

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The Minnesota Starvation Experiment

In this series the Strong Sistas and Kathleen Stewart dive into the Minnesota Starvation Experiment and its many implications into modern life, and how chron...

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@strong_sistas

Ash & Sarah Armstrong

20 days

If insulin spikes & carbs are the reason for weight gain - then why does beef spike insulin more than pasta? (See photo) Why do bodybuilders inject high levels of insulin yet remain lean? Metabolic problems are not due to carbs - they are the result of not being able to properly

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@strong_sistas

Ash & Sarah Armstrong

16 days

How did Dr. Peat recommend you lose weight? Tune into min 51:26-55:43. Metabolic rate is of course important, but so is the total calorie intake *relative* to your current metabolism. It is important to go slow, as many people going 'pro-metabolic' gain weight quickly.

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@strong_sistas

Ash & Sarah Armstrong

14 days

Cancer doesn’t feed off of sugar 😮 Healthy cells primarily use mitochondrial oxidative phosphorylation to generate energy from glucose. Cancer cells instead rely on aerobic glycolysis (the Warburg effect), a less efficient process that produces energy without fully oxidizing

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@strong_sistas

Ash & Sarah Armstrong

11 days

Meal plans from this week in the 1800s. Notable trends: 1) Ate 3-4 meals/day, no intentional fasting 2) No dietary extremes 3) Did not fear carbs (ate high carb) 4) Consumed mostly animal fats, ate low PUFA 5) Consumed sugar & flour, ate dessert w/ supper 6) Consumed dairy,

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@strong_sistas

Ash & Sarah Armstrong

14 days

New podcast with @haidut centered around Cancer Metabolism. Search 'Rooted in Resilience' in all podcast platforms. #cancer #metabolism #bioenergetic

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@strong_sistas

Ash & Sarah Armstrong

13 days

The best way to improve metabolism is to relearn how to properly use carbohydrates (oxidative phosphorylation). Avoiding carbs doesn’t do that. Instead, be more active, keep dietary fats moderate, prioritize SFA and keep PUFA low, and prioritize carbs you digest well.

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@strong_sistas

Ash & Sarah Armstrong

12 days

When you properly oxidize carbs you produce 50% more CO2 relative to fats, which will improve oxygen delivery. The higher the concentration of CO2, the more effectively oxygen can be utilized and the better we will make energy. Without CO2, hemoglobin will not unload oxygen to

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@strong_sistas

Ash & Sarah Armstrong

20 days

@_TomHoward Check out this interview we did with Georgi Dinkov - we dive into the breaks a little bit.

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How To Unblock Your Metabolism - Georgi Dinkov

In this episode Ashley & Sarah host Georgi Dinkov where they dive deep into metabolism, where metabolism gets blocked and how to fix it._____________________...

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@strong_sistas

Ash & Sarah Armstrong

20 days

@maxdarachi Inactivity, low carbs, PUFAs, very high fat intake, low b vitamin intake. Low muscle mass. Things that inhibit the flow of electrons through the ETC to oxygen.

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@strong_sistas

Ash & Sarah Armstrong

9 days

Congrats to Sarah & Brandon! 👰‍♀️ 🤵 My sister married her person this weekend at the farm and it was beautiful 🤩 I love you both so much!

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@strong_sistas

Ash & Sarah Armstrong

16 days

10 tips to improve metabolism: (what would you add?) 1. Eat carbs that work for you 2. Consume animal products for the metabolic cofactors 3. Take walks throughout the day 4. Stress less & do things that make you happy 5. Don’t fast, but you don’t have to constantly graze all

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@strong_sistas

Ash & Sarah Armstrong

22 days

@celestialbe1ng New Georgi interview will be posted one week from tomorrow with more insights on this! The metabolite of aspirin helps the body decide which cells are “too far gone” and can perform selective apoptosis - instead of kill em all like radiation. He sees improvement with aspirin and

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@strong_sistas

Ash & Sarah Armstrong

4 years

So, you are concerned about the environment? Put down your tofu and dig into a steak from a regenerative farm.

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@strong_sistas

Ash & Sarah Armstrong

4 years

Big Ag: we need chemicals to grow crops since our soil is depleted in nutrients. Reality: by building soil biology through Regenerative Agriculture, we can tap into all the nutrients we need in the soil 🌱 CHEMISTRY versus BIOLOGY… which option makes big corporations more 💰?

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@strong_sistas

Ash & Sarah Armstrong

19 days

Ancient nutrition wisdom: Nixtamalization 🌽 which improves the bioavailability and nutrient level of corn: • Increases Vit B3 content • Increases bioavailable Calcium (leading a more balanced Ca:P ratio relative to other grains) • Reduces phytic acid content (an

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@strong_sistas

Ash & Sarah Armstrong

15 days

“In the resting state, muscles consume mainly fats, so maintaining relatively large muscles is important for preventing the accumulation of fats.” - Dr. Peat

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@strong_sistas

Ash & Sarah Armstrong

21 days

Controversial #bioenergetic view - starches are very beneficial, and have been a staple of all traditional cuisines across the world. Italians – pasta, Asians – rice, Irish & Scottish – potatoes and oats, South American – nixtamalized corn & beans, French – bread.

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@strong_sistas

Ash & Sarah Armstrong

16 days

Have learned so much since this interview back in 2020. But I think something we can all agree on - we all miss you Dr. Peat.

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@strong_sistas

Ash & Sarah Armstrong

19 days

Carbohydrates improve gut health by protecting the gut endothelium against stress, maintaining gut barrier integrity, producing protective gastrointestinal mucus, and serving as an energy source for adequate gastrointestinal function. PMID: 27824216, 23478383, 33171587 #carbs

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@strong_sistas

Ash & Sarah Armstrong

21 days

My Botox routine - frequent consumption of marshmallows. Made with gelatin and maple syrup.

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@strong_sistas

Ash & Sarah Armstrong

2 months

Meal plan from this week 130 years ago is eye-opening!👀 They ate a lot of carbs, saturated fat (low PUFA), refined flour and sugar, dessert every day, didn’t fear food & were healthy. #NutritionHistory #FoodHistory #FoodForThought

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@strong_sistas

Ash & Sarah Armstrong

16 days

@LiamCristiano he literally changed the course of my life. Was doing PhD research I didn't care about, was going to be a professor. Learned about PUFAs from him. Now I am a farmer. Much better mental health.

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@strong_sistas

Ash & Sarah Armstrong

11 days

The Ninja Creami has been a game changer - you can make homemade ice cream so easily, basically out of any mix. Here is a recipe I’ve been enjoying lately. #IceCreamIsAHealthFood

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@strong_sistas

Ash & Sarah Armstrong

18 days

My top 5 cuts of meat. How would you change/edit? 1. Shanks of all kinds (beef, lamb & pork) 2. Beef cheeks & oxtail 3. Ground beef 4. Chicken gizzards 5. Chicken wings, drumsticks, thighs (skin on) (Rich in Vit K2) Glycine maxing to balance out the methionine.

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@strong_sistas

Ash & Sarah Armstrong

16 days

While not perfect, Calories in vs Calories out does apply. But the cool thing is that you can improve calories out by improving your metabolism. So that you don’t have to suffer and eat low calorie. Many hear “CICO is BS”, jump in way too quickly, add more food and gain weight

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@strong_sistas

Ash & Sarah Armstrong

17 days

Comfort food meets ancient wisdom: Nixtamalized cornbread 🌽🍞 Made with traditionally prepared masa; nutrient-rich & easier to digest; warm, hearty & satisfying.

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@strong_sistas

Ash & Sarah Armstrong

1 month

Consuming dairy can enhance fat loss. Low calcium diets increase levels of calcitriol, which increases calcium flow into fat cells, increasing lipogenic gene expression and lipogenesis (fat creation) and suppressing lipolysis (fat breakdown). PMID: 15113738

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@strong_sistas

Ash & Sarah Armstrong

19 days

Including dairy products with meals results in a significantly lower postprandial lipid response (less fat appears in the blood after a meal due to lower fat absorption) which will thus improve your ability to utilize carbs. PMID: 17344487

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@strong_sistas

Ash & Sarah Armstrong

20 days

Fear of food (which is so common these days due to fear-based social media health accounts) can create significant psychological stress and anxiety around eating. This psychological distress directly affects the digestive system through the gut-brain connection. 👇👇👇

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@strong_sistas

Ash & Sarah Armstrong

21 days

Zero evidence that dairy leads to excess mucus production "A myth is a widely held but false belief. If it is repeated often by enough people, those who know the truth may start to doubt themselves."

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@strong_sistas

Ash & Sarah Armstrong

4 years

Junk food and processed food are so cheap because we’ve already made a down payment on many of the ingredients with our tax dollars.

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@strong_sistas

Ash & Sarah Armstrong

20 days

Marketing around milk in the early 1900s vs today. Ads in America used to showcase milk as the center of a vitamin rich, nourishing diet. Milk is now showcased as cruel and inhumane, unnatural for humans to drink. It is important to remember that plant based 'milks' are

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@strong_sistas

Ash & Sarah Armstrong

16 days

PUFAs will hinder your ability to utilize carbs. PUFAs reduce the expression of pyruvate dehydrogenase (PMID 17947500, PMID 16184193), a key regulatory point between glycolysis and the citric acid cycle, influencing the rate of glucose oxidation and energy production. More

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@strong_sistas

Ash & Sarah Armstrong

21 days

Low heart rate is not a flex, and is instead a sign of a low metabolic rate and poor thyroid function. We dive into this with Kathleen in the next podcast episode in the Minnesota Starvation Experiment series -- "How Under-Eating Impacts the Heart"

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How Under-Eating Impacts The Heart

In this episode, Ashley, Sarah & Kathleen delve into the Minnesota Starvation Experiment, focusing on the impact of under-eating on the heart's ability to fu...

www.youtube.com

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@strong_sistas

Ash & Sarah Armstrong

22 days

In the early 1900s doctors believed fasting and high fat diets hindered carb metabolism. The “Staub-Traugott” effect was established which suggested that a higher carb intake leads to improved carbohydrate tolerance over time. Like any other skill- avoiding the action (zero carb

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@strong_sistas

Ash & Sarah Armstrong

5 years

Check it. It’s a pizza steak. No bread pls. No toppings. No mushrooms. Nope, I’ll pass on the tomato sauce. Just steak pls. Yes thanks. #carnivore

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@strong_sistas

Ash & Sarah Armstrong

20 days

What is the outcome of diets high in PUFAs + high processed food intake + inactivity? The inability to utilize carbohydrates, poor metabolic rates, and obesity.

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@strong_sistas

Ash & Sarah Armstrong

16 days

I like my coffee with maple syrup, homemade marshmallows (gelatin + maple) and goat milk. What about you?

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@strong_sistas

Ash & Sarah Armstrong

3 years

Health starts with our soil

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@strong_sistas

Ash & Sarah Armstrong

16 days

CICO is getting a lot of hate in the Peat community. Of course it isn’t perfect, but throwing it completely away can send false messaging that total calories consumed doesn’t matter. They do. People are getting fat adding food too quickly. And on the other side, people are under

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@strong_sistas

Ash & Sarah Armstrong

4 years

Cows alone do not “destroy the planet” — it’s how WE manage them.

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@strong_sistas

Ash & Sarah Armstrong

23 days

🚩 Nutrition Red Flag: blanket statements that vilify single-ingredient foods like: - "Vegetables are trying to kill you" - “Potatoes are oxalate bombs - horrible!” - "Oatmeal is just carbs… peasant food" - "Dairy is inflammatory" - “Fruit is fattening… pure sugar” Constant

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@strong_sistas

Ash & Sarah Armstrong

17 days

One of the best nutrients to restore metabolic health: Vit K2. It can serve as an emergency electron carrier when cells are in reductive stress, helping to restore proper electron flow and metabolism. Eat your pasture-raised egg yolks & aged cheese, daily. 🥚 🧀

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@strong_sistas

Ash & Sarah Armstrong

4 years

We need to stop pointing fingers at cows as an environmental problem and instead cringe at erosion-prone, bare, monocropped fields that have been tilled & sprayed. These fields operate at a net carbon positive.

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@strong_sistas

Ash & Sarah Armstrong

15 days

Building muscle is one of the best ways to improve insulin sensitivity. Check out our Train2Change program for a muscle-building, metabolism-supportive workout program - that will provide results WITHOUT the burnout.

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@strong_sistas

Ash & Sarah Armstrong

4 years

One of the biggest problems we face environmentally is a rapid loss of topsoil due to land mismanagement.

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@strong_sistas

Ash & Sarah Armstrong

20 days

@LiamCristiano Jelly beans without red dye 👌🏼

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@strong_sistas

Ash & Sarah Armstrong

2 months

Keeping carbs high during a weight loss phase can actually boost fat loss 👇

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@strong_sistas

Ash & Sarah Armstrong

4 years

Yesterday was a big day for regenerative agriculture! Gabe Brown testified before congress during a House Agriculture Committee hearing, and Congressman @repdavidscott actually began the hearing with a movie trailer for @kissthegroundoc

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@strong_sistas

Ash & Sarah Armstrong

21 days

But the highest metabolic rates ever recorded are from STARCH EATING cultures.

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@strong_sistas

Ash & Sarah Armstrong

8 months

Meal plan for this week (1st week in March) from 1893

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@strong_sistas

Ash & Sarah Armstrong

17 days

Comfort food meets ancient wisdom: Nixtamalized cornbread 🌽🍞 Made with traditionally prepared masa; nutrient-rich & easier to digest; warm, hearty & satisfying.

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@strong_sistas

Ash & Sarah Armstrong

4 years

Hey @BurgerKing , stop wasting your time and money by trying to reduce the amount your cows burp. Pointing fingers at cows is creating more vegans.

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@strong_sistas

Ash & Sarah Armstrong

4 years

The conventional agriculture system rewards farmers for maximizing yield rather than maximizing nutrients.

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@strong_sistas

Ash & Sarah Armstrong

15 days

It’s time to reconsider your fish oil, which is a very profitable waste produce of the fish industry. Dr. Peat - “In declaring EPA and DHA to be safe, the FDA neglected to evaluate their antithyroid, immunosuppressive, lipid peroxidative (Song et al., 2000), light sensitizing,

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@strong_sistas

Ash & Sarah Armstrong

4 years

95% of our food comes from soil, so what will we all do when we lose all of our topsoil?

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@strong_sistas

Ash & Sarah Armstrong

4 years

We have to think beyond single-note dietary changes (like “eat less meat”) and instead change the discussion to HOW food production is impacting the soil.

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@strong_sistas

Ash & Sarah Armstrong

4 years

Monocropping is not natural in nature and has several negative consequences including the depletion of soil nutrients, a reduction in soil organic matter, water run off, a reliance on synthetic and harmful chemicals, and soil erosion.

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@strong_sistas

Ash & Sarah Armstrong

4 years

So why not try out regenerative ag? Yes there need to be efficiency improvements, but there has been a lot more time & $ invested into conv ag. We could grow more nutritious food & get healthier. We could grow topsoil & improve soil resilience against uncertain weather patterns.

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@strong_sistas

Ash & Sarah Armstrong

5 years

Hello welcome to the Midwest where there are miles and miles and miles and miles of monocropped fields of corn and soy #no #no ...where are the ruminants? 🐂🐂🐂🐂🐂🐂

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@strong_sistas

Ash & Sarah Armstrong

5 years

Lift was bumping, so here is a booty bump to you & yours. #bumpbump #eatbigtoliftbig #carnivore

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@strong_sistas

Ash & Sarah Armstrong

2 months

Strategies for healthier eating out this weekend👇

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@strong_sistas

Ash & Sarah Armstrong

4 years

Despite being one of the wealthiest nations 💸, the US is only the 35th healthiest nation [1], with a declining ⬇️ life expectancy [2], where ~ 1 in every 5 Americans suffer from Autoimmune diseases [3].

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@strong_sistas

Ash & Sarah Armstrong

4 years

Thank you Gabe Brown for doing such a great job representing #regenerativeagriculture & walking through the misconceptions during today’s Congressional hearing @UnderstandingAg #saveoursoil

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@strong_sistas

Ash & Sarah Armstrong

1 month

1) Ensure you're consuming adequate food for your body's needs. Chronically undereating can be just as detrimental as overeating. In addition, try to avoid the “I’ve been so busy all day I haven’t eaten anything yet” reasoning. Whether intentional or not, fasting all day is not

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@strong_sistas

Ash & Sarah Armstrong

1 month

A meal plan from September 1893 -

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@strong_sistas

Ash & Sarah Armstrong

4 years

We don’t have the luxury to sustain - we must implement regenerative agriculture practices to repair the health of the soil that we have degraded with conventional agriculture practices over the last 100 years.

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@strong_sistas

Ash & Sarah Armstrong

16 days

Tune into our Minnesota Starvation Experiment podcast series with Kathleen Stewart where we discuss some of the nuances here and the problems with chronic under eating *and* adding food in too quickly.

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The Minnesota Starvation Experiment

In this series the Strong Sistas and Kathleen Stewart dive into the Minnesota Starvation Experiment and its many implications into modern life, and how chron...

www.youtube.com

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@strong_sistas

Ash & Sarah Armstrong

4 years

The US is the only developed nation that has had a decline in healthy life expectancy during the last 2 measurement periods.

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@strong_sistas

Ash & Sarah Armstrong

29 days

🍩🍕🍪 - these are not ‘carbs’. These foods contain carbs, but they also contain fat, are highly palatable, not satiating, energy-dense, void of fiber, contain fortified GMO grains, and often vegetable/seed oils (PUFAs).

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@strong_sistas

Ash & Sarah Armstrong

4 years

The hidden costs of cheap food:

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@strong_sistas

Ash & Sarah Armstrong

1 month

Let’s make Pumpkin Spice Marshmallows 🎃

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@strong_sistas

Ash & Sarah Armstrong

4 years

One simply can’t get rid of subsidies, but perhaps the criteria for subsidy eligibility can gradually transition to factors such as nutrient quality, minimal tillage, and implementation of cover crops to give the soil armor and maintain living roots all year round.

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@strong_sistas

Ash & Sarah Armstrong

1 month

Dr. Ray Peat - "Calcium inhibits the fat-forming enzymes, fatty acid synthase, reducing the formation of fats and at the same time it activates the uncoupling proteins in the mitochondria which are associated with increased longevity. Milk and calcium increases the metabolic

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@strong_sistas

Ash & Sarah Armstrong

22 days

Here’s our recipe for a classic comfort food: Chicken Noodle Soup 🍲 #WelcomeToSoupSeason

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@strong_sistas

Ash & Sarah Armstrong

2 months

Hitting your daily step goal is a VITAL component of a fat loss phase to counteract the body’s natural metabolic adaptations. Here’s why 👇

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@strong_sistas

Ash & Sarah Armstrong

4 years

Plants in healthy soil sequester CO2 from the atmosphere & place it into a more stable form in the soil. How? Plants use CO2 & sunlight to make energy (sugars, which contain carbon molecules).

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@strong_sistas

Ash & Sarah Armstrong

4 years

When you can, find and support your local farmer and ask him or her about his or her farming practices. Check out , , , , or

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@strong_sistas

Ash & Sarah Armstrong

3 months

Nourish Cooperative is #seedtofork

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Dr. 𝗔𝘀𝗵 (𝗣𝗵𝗗) & 𝗦𝗮𝗿𝗮𝗵 (𝗜𝗜𝗡,𝗣𝗡,𝗖𝗣𝗧) (@strong.sistas) • Instagram reel

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@strong_sistas

Ash & Sarah Armstrong

4 years

Regenerative agriculture focuses on biology. It helps REBUILD the soil biology so our soil can sequester more carbon & our plants can tap into a diverse array of nutrients we CAN’T get from fertilizers. = healthier soil to grow healthier food for healthier people.

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@strong_sistas

Ash & Sarah Armstrong

4 years

Tofu is made from soy, which is one of the three common crops grown using Monocropping techniques. Monocropping involves growing a single crop year after year on the same land.

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@strong_sistas

Ash & Sarah Armstrong

16 days

@celestialbe1ng Absolutely! Just advising everyone to be very very careful with messaging 😂 we’ve seen thousands of women on our IG/course that have taken this type of messaging, gained weight way too quickly, 20-80 lbs, are now more estrogen dominant. Go *back* to eating low carb/fasting. And

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@strong_sistas

Ash & Sarah Armstrong

1 month

Niche health topics and rabbit holes can be fun, but if one isn’t mastering the foundational healthy habits, these can serve more as distractions than solutions. And the truth is, rabbit holes rarely move the needle as significantly as consistently practicing foundational

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@strong_sistas

Ash & Sarah Armstrong

5 years

VEGAN VS. #CARNIVORE ... it’s time to start telling the whole story. Which one is truly sustainable? Peep for a critical point #vegan propaganda ignores: #carnivorediet

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VEGAN VS. CARNIVORE DIET | Beyond The Propaganda | IMPORTANCE OF...

What to say to Vegans who question your animal based carnivore diet. Is the carnivore diet sustainable? Is Veganism sustainable? Vegan propaganda films are m...

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@strong_sistas

Ash & Sarah Armstrong

1 month

5 health trends that need to go: 1. Vegetables are trying to kill us 2. Superiority complexes when following a certain “diet” 3. Toning diets and toning workouts 4. Women shouldn’t strength train 5. Diet rules masking eating disorders/being afraid of food

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@strong_sistas

Ash & Sarah Armstrong

2 months

Big Ag: “we need fertilizers to grow crops because our soil is depleted in nutrients.” 😢 Reality: by building soil biology through Regenerative Agriculture practices, we can tap into all the nutrients we need in the soil without chemicals.🚫🧪

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@strong_sistas

Ash & Sarah Armstrong

5 years

Swagging out #sustainably . I know exactly where this leather came from & I love that 👼 @whiteoakpasture #zerowaste #carnivore code ‘strongsistas’ 💪🏼

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@strong_sistas

Ash & Sarah Armstrong

2 months

Calorie deficit cooking most if not all of our meals. No, we are not restricting carbs because that is not required to lose weight. In fact, keeping carbs as high as possible.

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@strong_sistas

Ash & Sarah Armstrong

2 months

It is time for a fat loss phase as we get closer to Sarah’s wedding, and here is the approach we are taking –

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@strong_sistas

Ash & Sarah Armstrong

2 months

Practical tips for improving dietary fat intake👇

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@strong_sistas

Ash & Sarah Armstrong

2 months

Despite what others say - including carbs in your diet is BENEFICIAL for fat loss.

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@strong_sistas

Ash & Sarah Armstrong

16 days

@CowsEatGrassBlg 100% agree. Increase calcium intake. Lower PUFA intake. Lower stress. Go on fun walks. Enjoy nature. Be happy.

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@strong_sistas

Ash & Sarah Armstrong

1 month

5 things that will make you worse at burning carbs: 1) Inactivity 2) Keto/Low Carb 3) High fat diets 4) High PUFA diets 5) Being afraid of carbs

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@strong_sistas

Ash & Sarah Armstrong

14 days

@JustPeater70406 Isn't it wild that they consumed 1500-1600 calories and called that semi-starvation? Now we have diet camps promoting less than that? And with diet extremes it is *very* easy to consume this low of calories if not lower without even realizing it. Really sad honestly :(

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@strong_sistas

Ash & Sarah Armstrong

29 days

So is it really the carbohydrates causing weight gain & health issues, or is it the combination of these foods being energy-dense and easy to overeat + full of “junk”?

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@strong_sistas

Ash & Sarah Armstrong

15 days

For every 10% increase in skeletal muscle mass, there is an 11% decrease in insulin resistance. (PMID: 21778224) Building muscle is one of the best ways to improve insulin sensitivity.

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@strong_sistas

Ash & Sarah Armstrong

2 months

Lessons from Centenarians 👇

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