Fuller Living With Dr. Ashitey

When did you last truly play?In this episode of FullerLiving, Dr. Ashitey explores the growing body of research on adult play,wonder, and awe and why these aren't luxuries. They're genuine health behaviorswith measurable effects on stress, resilience, mental health, and longevity.You'll learn:• Why playfulness remains stableacross the entire lifespan and what that means for you• What the science of"awe" reveals about stress, depression, and physical well-being• How a study of nearly 80,000adults found hobby engagement linked to a 29% reduction in mortality risk• What makes awe different fromother positive emotions and why it matters• One practical SMART goal tostart reclaiming play this weekIf you've been running on emptyand wondering why nothing feels quite enough, this episode might offer aperspective you haven't considered.Play is not the opposite ofhealth. It might be part of the foundation of it.

What actually moves the needle when it comes to health?We’ve talked about blood pressure, diabetes, cholesterol, weight loss, stress, sleep, burnout, mindset, habits, and behavior change. While those may seem like separate conversations, they all point back to a few deeper patterns that influence how we feel, how we heal, and how we live.In this special Episode 75, I’m sharing the five themes that sit underneath almost every health conversation we’ve had on this podcast:* How your environment shapes your health* Why awareness is the foundation of change* Why consistency beats intensity every time* The connection between health and the way we live* Why fuller living is about capacity, not perfectionIf you’ve ever felt overwhelmed by conflicting health advice, frustrated by quick fixes, or stuck in the cycle of starting over, this episode will help you zoom out and focus on what truly matters.Because sustainable health isn’t built through hacks, extremes, or perfection.It’s built through awareness, intention, consistency, and the small choices we make every day.In This Episode:* The hidden ways your environment affects your health* Why information alone doesn’t create change* The real reason motivation isn’t enough* How stress, relationships, purpose, and rest influence wellbeing* What it means to build capacity instead of chasing perfection* A simple SMART goal to help you reflect and take action this weekIf this episode encouraged you, please share it with a friend, leave a review, and subscribe so you never miss an episode.

Why does life feel so emotionally heavy right now?In this episode of Fuller Living with Dr. Ashitey, we explore the growing emotional exhaustion many people are quietly carrying in modern life and why so many feel mentally overloaded, overstimulated, and depleted even while continuing to function.Dr. Ashitey discusses:Mental overload and constant information consumptionChronic stress and nervous system exhaustionWhy many people are functioning but not truly recoveringThe emotional effects of modern life and overstimulationLoneliness, disconnection, and emotional isolationThe connection between stress, recovery, and wellbeingWhat people genuinely need more of in this season of lifeThis episode is a grounded and compassionate conversation about emotional heaviness, burnout, recovery, and what it means to care for our mental and emotional health in an overwhelming world.If you’ve been feeling tired in a deeper way lately… this conversation is for you.

Trauma has become a major buzzword in today’s culture. But what does trauma actually mean? And how does it affect the mind, body, relationships, and nervous system?In this episode of Fuller Living with Dr. Ashitey, we explore trauma in a grounded, compassionate, and evidence-based way—beyond social media trends and stereotypes.Dr. Ashitey discusses:What trauma actually isHow trauma affects the nervous system and bodyWhy trauma responses are often misunderstoodHyper-independence, people pleasing, perfectionism, and over-functioningHow survival responses can become normalized patternsThe connection between trauma, anxiety, stress, and emotional safetyWhy healing often begins with safety instead of shameThis episode is not about labeling people as broken. It’s about understanding how overwhelming experiences can shape the ways people think, cope, relate, and survive—and why awareness can be the beginning of healing.If this episode resonated with you, share it with someone who may need it and don’t forget to follow, rate, and review the podcast.

Does faith belong in medicine?In this episode of Fuller Living with Dr. Ashitey, we explore the intersection of faith, spirituality, and health through both science and lived human experience.Why has medicine often struggled to talk about faith and healing? And what happens when we ignore the emotional, relational, and spiritual parts of being human?In this conversation, Dr. Ashitey discusses:Herbert Benson’s research on stress and the nervous systemViktor Frankl’s work on meaning and resilienceThe connection between faith, community, and healingWhy loneliness and chronic stress affect health more than many realizeThe growing shift toward whole-person care in medicineThis is not a conversation about replacing medicine with faith. It’s a thoughtful discussion about healing, hope, meaning, and the ways human connection may shape health more deeply than we once understood.If this episode resonated with you, share it with someone who may need it and don’t forget to follow, rate, and review the podcast.

In this episode of Fuller Living with Dr. Ashitey, we’re unpacking a truth most of us know—but spend our lives trying to avoid.Whether it’s your health, your habits, your career, or your relationships… growth doesn’t come from staying comfortable. It comes from resistance.But here’s the problem:Most people don’t lack discipline or motivation.They’re avoiding the very pressure that would create the change they’re looking for.In this episode, Dr. Ashitey breaks down:3 ways we unintentionally avoid growth in our daily livesWhy discomfort is often a sign that something is working—not failingHow pressure shapes your body, your mind, and your lifeAnd most importantly, how to respond to it in a way that actually creates changeThis is not about pushing harder or doing more.It’s about understanding what’s happening… and learning how to move through it with intention.If you’ve been feeling stuck, stagnant, or like nothing is changing—this episode will help you see things differently.

Are you living your life intentionally… or by default?In this episode of Fuller Living, Dr. Ashitey, family physician and life & health coach, dives into one of the most overlooked foundations of a meaningful life: values.If you’ve ever felt like your life looks good on paper but doesn’t quite feel right… this episode will help you understand why.Because your values are the compass that guide your decisions, shape your priorities, and ultimately determine the direction of your life. And if they’re not clearly defined, it’s easy to find yourself reacting to expectations, pressure, and habit, rather than living with intention.In this episode, we cover:What values actually are (and what they’re not)How your values influence your daily decisions; often without you realizing itWhy there’s often a gap between what you say you value and how you actually liveHow inherited, external, and “survival-based” values can shape your life without your awarenessThe connection between values, stress, alignment, and overall well-beingSimple steps to begin identifying your values and living more intentionallyThis episode is your starting point for designing a life that feels aligned—not just looks good.Because when your values are clear, your decisions become easier… and your life becomes more intentional.

Feeling tired all the time… even when you’re doing everything “right”?In this episode of Fuller Living, Dr. Ashitey—family physician and life & health coach—breaks down one of the most common (and most overlooked) symptoms in medicine: chronic fatigue.If you’re constantly exhausted, pushing through your days, or wondering “why am I always so tired?”—this episode will help you think about fatigue the way a physician does.Because not all fatigue is the same…and not all fatigue should be ignored.In this episode, we cover:The difference between normal tiredness and chronic fatigueCommon medical causes of fatigue (iron deficiency, thyroid issues, sleep apnea, vitamin deficiencies, and more)How poor recovery, stress, and lifestyle can quietly drain your energyWhy some fatigue is a sign that your life may be out of alignment with your capacityHow to know when it’s time to get evaluated vs. when it’s time to make a changeThrough a real patient story and practical guidance, you’ll walk away with a clearer understanding of what your fatigue might be telling you—and what to do next.Because feeling tired all the time is common… but it’s not something you should normalize.

You’re doing everything right—working hard, building your life, showing up……but are you actually living it?In this episode of Fuller Living, Dr. Ashitey explores the connection between contentment, health, and longevity, and what happens when we spend our lives chasing “what’s next” while missing what’s now.Through a powerful patient story and personal reflection, she unpacks a truth many of us avoid:Life doesn’t start later. It’s happening now.You’ll learn:Why contentment is not complacencyHow a “not enough yet” mindset affects your stress and behaviorThe connection between well-being and long-term healthWhy constantly moving the finish line may be costing you more than you thinkThis episode is an invitation to pause, reflect, and ask yourself:Am I living my life right now… or preparing to live it later?

You’ve learned what to do.So why does it still feel so hard to follow through?In this episode of Fuller Living with Dr. Ashitey, we talk about a pattern many people experience—trying to change everything at once, only to find themselves starting over again.After building a deeper understanding of health through recent episodes on cardiometabolic disease, GLP-1, and obesity, it’s natural to want to act. But more information doesn’t always translate into better outcomes—especially when too many changes are introduced at the same time.We walk through what research shows about behavior change, why multiple goals can compete for attention, and how habits actually form over time.Then we shift to what works.How to focus your efforts, build structure into your day, and support the process in a way that’s realistic and sustainable. In this episode, we cover:• Why trying to fix everything at once often backfires• What research shows about attention, habits, and follow-through• Why consistency—not intensity—is what drives change• How to set up your environment and routine for success• A simple way to start making changes that actually stick

Obesity is often reduced to one idea: calories in, calories out.But that explanation doesn’t fully capture what’s happening in the body—or why it can feel so difficult to change.In this episode of Fuller Living with Dr. Ashitey, we reframe obesity as a medical condition, not just a number on a scale. We walk through how it’s defined, why it matters, and what’s actually happening beneath the surface.You’ll learn how biology, environment, and daily life all influence hunger, fullness, and energy use.We also talk about what this means for treatment, and how to start supporting your body in a more effective and sustainable way.In this episode, we cover:• What obesity is (and what it isn’t)• Why “calories in, calories out” is incomplete• How hunger, fullness, and energy use are regulated• The role of biology, environment, and life context• How to approach change in a more effective wayIf this episode helped you think about this differently, share it with someone who needs to hear it.Follow the podcast so you don’t miss what’s coming next, and leave a five-star review to help more people find this information.

GLP-1 medications are getting quite the buzz right now.But before forming an opinion, it’s important to understand what they actually are and how they work in the body.In this episode of Fuller Living with Dr. Ashitey, we take a step back and walk through the science behind GLP-1 in a way that’s clear, grounded, and practical.We start with the foundation: what GLP-1 (glucagon-like peptide-1) is, how it functions as an incretin hormone, and how your body naturally uses it after you eat.From there, we look at how this pathway was first used in medicine for diabetes, and how its effects on appetite and weight were observed over time.We then explore what’s happening physiologically in obesity, how hunger, fullness, and energy regulation can feel different from person to person, and why that matters.Finally, we connect it all back to GLP-1 medications: what they’re actually doing, why they work for some people, and how to think about them in a more informed way.You’ll also walk away with practical ways to support your body’s natural GLP-1 response whether or not medication is part of your journey.

In this episode of Fuller Living with Dr. Ashitey, we explore a powerful idea: many of the health struggles people face today are not simply about discipline—they’re about the environments we live in.Over the past several episodes, we discussed cardiometabolic health and conditions like hypertension, high cholesterol, diabetes, and heart disease. In this episode, we zoom out to examine how the world around us quietly shapes the choices that influence these conditions.From the foods that surround us, to the way our workdays are structured, to the digital habits that affect our sleep, our environment plays a powerful role in shaping behavior—often in ways we don’t even realize.In this episode, we discuss:• Why willpower alone often fails• How modern environments influence eating, movement, and sleep• Real-life examples of designing environments that support healthier habits• Small shifts that can make healthy choices easierAs always, we close with a SMART goal you can implement this week.If this episode resonated with you, share it with someone in your life who might benefit from hearing it.And if you're enjoying the podcast, make sure to follow, subscribe, and leave a five-star review—it helps the show reach more people and spread the message of better health.

Heart disease is the leading cause of death — but most people don’t understand how it actually develops.In this episode of Fuller Living, Dr. Ashitey explains what happens inside the arteries when heart disease develops and how heart attacks and strokes occur.You’ll learn:How plaque forms in the arteriesWhat actually causes a heart attack or strokeWhy symptoms don’t always look the way people expectWarning signs that should never be ignoredHow blood pressure, diabetes, and cholesterol contribute to heart diseaseWhat you can do to reduce your long-term riskThis episode brings together the entire Cardiometabolic Health 101 series, connecting the dots between high blood pressure, diabetes, cholesterol, and heart disease.Understanding the process is one of the most powerful tools for prevention.If you missed the earlier episodes in the series, start with:• High Blood Pressure 101• Diabetes 101• Cholesterol 101Share this episode with someone you care about, and follow the podcast so you don’t miss future conversations on health, prevention, and living well.

In this episode of Fuller Living, Dr. Ashitey breaks down cholesterol from the ground up. What is it? Why does your body make it? And how does it contribute to heart attack and stroke risk over decades?You’ll learn:What cholesterol actually isHow LDL contributes to plaque buildupWhy high cholesterol can feel frustratingHow genetics — including Lipoprotein(a) — influence riskWhen lifestyle is enough and when medication may be necessaryWhat prevention really looks likeHeart disease doesn’t start in the emergency room. It develops quietly over years. Understanding cholesterol is one step toward reducing your long-term risk of stroke and heart attack.This is Part 3 of the Cardiometabolic Health 101 series. If you haven’t listened to High Blood Pressure 101 and Diabetes 101, start there — these conditions build on each other.

38 million Americans are living with diabetes. Another 96 million have prediabetes.In this episode of Fuller Living, Dr. Ashitey breaks down what Type 2 diabetes actually is beyond “high blood sugar.” You’ll learn how insulin works, how insulin resistance develops, the difference between Type 1 and Type 2 diabetes, and why prediabetes is an early warning sign.Most importantly, we talk about prevention and how insulin sensitivity can improve and what small, consistent changes can do inside the body.This episode is part of the Cardiometabolic Health 101 series:Part 1: High Blood Pressure Part 2: Type 2 Diabetes Subscribe for upcoming episodes on cholesterol, heart disease, and prevention.

Nearly half of adults in the United States have high blood pressure — yet most people can’t explain what it actually means.In this episode of Fuller Living, Dr. Ashitey breaks down hypertension in clear, simple terms. What is blood pressure really measuring? Why is 120/80 not the full story? And what actually happens inside the body when pressure stays elevated over time?You’ll learn:The difference between “normal,” elevated, Stage 1 and Stage 2 blood pressureWhy high blood pressure is called the “silent killer”How it increases the risk of stroke, heart attack, kidney disease, and heart failureWhat lowering blood pressure actually changes inside your bodyOne simple SMART goal to help you start paying attention this weekThis is the first episode in a 4-part Cardiometabolic Health 101 series where we’ll break down the most common conditions affecting adults today — hypertension, Type 2 diabetes, high cholesterol, and heart disease — in a way that makes sense and empowers you to take ownership of your health.

You made the changes.You showed up consistently.And yet, the scale hasn’t moved.If you’ve ever wondered why weight doesn’t change even when you’re doing “all the right things,” this episode is for you.In this episode, we walk through three physiologic reasons weight is often the last thing to change—especially early on. We talk about how the body prioritizes safety, how metabolic adaptation works, and why meaningful health improvements often show up before the scale reflects them.We also reframe weight and obesity as a cardiometabolic process, not a simple calories-in, calories-out equation, and discuss why some people may benefit from additional medical support as part of a personalized care plan.This conversation isn’t about blame, willpower, or perfection.It’s about understanding what your body is doing—and learning how to interpret progress more accurately.If you’ve been feeling frustrated, stuck, or discouraged, this episode will help you see where you are with more clarity and less self-doubt.

Have you ever gone to the doctor feeling unwell, had labs and tests done — and been told everything looks normal — while your symptoms persisted?You’re not imagining it.In this episode, we talk about why normal lab results don’t always mean you’re well. We explore how symptoms can appear long before disease shows up on standard testing, why context and trends matter in medicine, and how your body often signals imbalance earlier than labs can detect it.We also discuss what it means to partner with your body and your physician, rather than waiting for a diagnosis to validate your experience. This conversation is about learning how to listen to early signals, understanding the limits of testing, and recognizing when it’s time to advocate for deeper conversations about your health.If you’ve ever felt dismissed, confused, or stuck in the space between “nothing is wrong” and “something doesn’t feel right,” this episode will help you make sense of that gap.

Nutrition advice has changed again — and for many people, it’s left more confusion than clarity.Food pyramids. Plates. Percentages. Protein debates. Fat guidelines.Most recommendations tell us what to eat, but rarely explain why our bodies need certain foods — or how those foods actually affect health over time.In this episode, we slow the conversation down.We talk through:why food guidance has evolved over the yearswhat plate-based approaches were designed to supporthow protein, carbohydrates, and fats function in the bodywhy some nutrients promote long-term health while others need limitshow cardiovascular and metabolic health are shaped long before disease appearsThis isn’t about perfection, restriction, or following a single “right” plan.It’s about understanding how food works in your body so you can make choices that feel informed, sustainable, and aligned with your health.If nutrition has ever felt confusing or overwhelming, this episode will help you make sense of it.

Alcohol is often framed as a way to relax, unwind, or “take the edge off.” But biologically, alcohol is never neutral.In this episode of Fuller Living with Dr. Ashitey, we slow the conversation down and walk through what alcohol actually does in the body — how it affects the brain, sleep, stress response, metabolism, and recovery. We also explore what a hangover really is and why feeling unwell the next day isn’t random, dramatic, or something to ignore — it’s your body communicating clearly.This isn’t an episode about rules, restriction, or judgment. It’s about awareness, physiology, and learning to trust your body’s signals so your choices feel intentional instead of reactive.You’ll leave with a gentle experiment, a clear SMART goal, and a reminder of why individualized medical guidance still matters when it comes to alcohol and health.

January comes with a lot of pressure and for many people, it doesn’t feel like a fresh start at all.In this episode of Fuller Living, Dr. Sarah Ashitey talks honestly about why January feels so hard, what she sees every year in clinic, and how big expectations at the start of the year can actually cost us our health.This is a conversation about direction over pressure, small steps over lofty goals, and why not starting “strong” doesn’t mean you’ve failed. If you’re feeling behind, tired, or unsure how to begin, this episode offers a steadier way forward that fits real life and protects your well-being.

One year ago, Fuller Living began without certainty — just a willingness to start. Since then, the podcast has grown to more than 50 episodes and reached listeners around the world.In this episode, Dr. Sarah Ashitey reflects on what it really takes to begin before you feel ready, what consistency makes possible over time, and why growth often follows action and not motivation.If this conversation resonates and you’re thinking about how you want to move forward in the new year, join Transform by Fuller Living, a guided, physician-led coaching experience beginning January 27. Learn more at drashitey.com/transform This episode is an invitation to keep taking the next step: imperfectly, and together.

As the year comes to a close, this episode of Fuller Living brings together the most important health lessons we covered this year grounded in physiology. Dr. Ashitey reviews five core themes that showed up repeatedly across episodes including the role of chronic stress and cortisol, how hormonal patterns influence weight and energy, why the nervous system sets the ceiling for change, and what actually supports sustainable health over time. This is a synthesis of what we've learned over the past year and what we're carrying forward into the new year.If you're looking for a community to empower you to put what you've learned into action, join the Transform group coaching cohort this January! Transform is for people who are ready to change how they live, not just what they achieve. Learn more and sign up at http://drashitey.com/transform .

In this episode of Fuller Living, Dr. Sarah Ashitey explains why cardiovascular strain increases during the holidays, how stress, sleep disruption, and alcohol affect the heart, and simple ways to support your body during a demanding week — without fear or perfection.This conversation is about awareness, compassion, and caring for your heart when life feels full.

The holidays don’t feel joyful for everyone — and there are real biological and emotional reasons why.Shorter days, less sunlight, disrupted routines, grief, loneliness, and added pressure can all affect mood this time of year. For some, that shift shows up as seasonal blues or seasonal affective symptoms.In this episode of Fuller Living, Dr. Sarah Ashitey — board-certified family physician and health & life coach — explains how biology and environment intersect during the holidays, and shares gentle, realistic ways to support mood and emotional resilience.This isn’t about forcing positivity. It’s about understanding what your nervous system is responding to — and meeting yourself with compassion.🎧 Listen now — and if you’re ready to reset your health and habits heading into the new year, join my free webinar The Reset at drashitey.com/thereset.

In this episode, Dr. Sarah Ashitey breaks down the quiet, predictable ways stagnation impacts your energy, your motivation, your identity, and even your physiology.You’ll learn the simple science behind why repeating the same patterns — even familiar ones — slowly reduces dopamine, flattens your energy, lowers your sense of possibility, and disconnects you from the future you want.This episode is a compassionate reality check for anyone who feels “stuck,” “tired,” or “foggy” and can’t figure out why. Because your body knows when you’re standing still even when your mind tries to normalize it.You’ll walk away with:• a clear understanding of the true cost of sameness• the brain pathways involved in stagnation• the identity shifts needed to move forward• and a simple next step you can start todayIt’s not about pressure.It’s about possibility — and choosing to stop paying the quiet price of staying the same.

Why does change feel so hard — even when you know exactly what to do? In this episode, Dr. Sarah Ashitey breaks down the truth most high-performing women never hear:You were never meant to transform your life alone.Learn:·       why isolation drains your capacity·       how connection regulates your nervous system·       the science behind accountability and identity change·       three simple steps you can take today to interrupt isolation·       a weekly SMART goal to build momentumYou’ll walk away feeling seen, encouraged, and more connected to yourself — with a deeper understanding of what your brain and body need to change sustainably.The next Transform Cohort begins in January. Join at drashitey.com/transform.

Life moves fast — sometimes so fast that we lose sight of the small moments that anchor us, calm us, and remind us who we are. In this episode, Dr. Sarah Ashitey reframes gratitude as more than “being thankful.” It’s a practice that shapes your emotional regulation, supports your nervous system, and helps you make clearer choices when life feels overwhelming.You’ll learn:what gratitude really is (beyond the clichés)how it softens stress and supports calmwhy it increases clarity, intention, and better decision-makinghow gratitude helps you stay grounded through changesimple practices that take less than a minuteThis isn’t about forced positivity or ignoring hard things — it’s about reconnecting to the moments that remind you you’re still here, still growing, and still capable of choosing differently.SMART Goal: Practice one moment of intentional gratitude each day — not for what you have, but for what you notice.

Most people say they want change… but then wake up day after day living the same story.Why?Because change isn’t just about effort — it’s about uncovering the three invisible forces that quietly keep you stuck: comfort, fear, and disconnection.In this episode, Dr. Ashitey breaks down why change feels so hard even when you’re motivated, how your brain and nervous system protect the familiar, and how those patterns shape your choices more than you realize. You’ll learn how to interrupt these cycles with awareness, compassion, and intentional action.You’ll walk away with:• Clarity on what’s really been blocking your progress• A science-backed understanding of resistance• Three practical ways to make change stick• A simple SMART goal to help you begin todayThis episode is a compassionate wake-up call — a reminder that your story isn’t finished, and you get to choose what happens next.Download the Purposeful Goal-Setting Blueprint at drashitey.com/blueprintBook a 90-minute intensive at drashitey.com/intensive

In this episode of Fuller Living, Dr. Sarah Ashitey breaks down the science behind your daily routines — the habit loopof cue, routine, and reward that silently shapes your health and your life.Through her own story of retraining her brain to work out in the mornings, she shows how lasting change isn’t about willpower — it’s about wiring.You’ll learn:How your brain’s reward system automates behavior — for better or worse.Why motivation fades, but design endures.Three steps to rewire your own loops so new habits actually stick.If you’ve ever felt stuck in cycles of “start and stop,” this episode will help you stop fighting yourself and start working with your brain instead.🎧 Download the Purposeful Goal-Setting Blueprint → drashitey.com/blueprint📬 Join the mailing list for updates on the Transform Webinar and the launch of Fuller Living: The Coaching Co.💬 Book your 90-Minute Intensive → drashitey.com/intensive

You don’t have to fix everything at once to get healthy — and trying to do so may be the very reason you feel stuck.In this episode of Fuller Living with Dr. Ashitey, we explore The Capacity Equation — the balance between what you want to change and what you actually have the energy, time, and bandwidth to handle right now.Dr. Ashitey shares the story of a patient with diabetes, high blood pressure, and weight concerns who tried to do everything at once — and ended up doing nothing at all. You’ll learn how to recognize when you’re in “capacity debt,” how root causes often connect your health challenges, and how focusing on one foundational area can unlock progress everywhere else.This episode will help you slow down, find clarity, and build a health plan that grows with you — one intentional habit at a time.Download the free Purposeful Goal-Setting Blueprint: drashitey.com/blueprintJoin my mailing list for updates on the upcoming Transform Webinar and the launch of Fuller Living, The Coaching Co.Book a 1:1 Intensive: drashitey.com/intensive

In this opening episode, Dr. Sarah Ashitey explores how the spaces, people, and digital worlds around us quietly shape our health, mindset, and potential.Through real stories and practical insights, she reveals why the same “you” can thrive in one setting and struggle in another — just like how the same bottle of water costs less than a dollar at a gas station but sells for four at the airport. Your value hasn’t changed — your surroundings have.If you’ve been doing “all the right things” but still feel stuck, this episode will help you see that sometimes, the key to transformation isn’t more effort — it’s a better environment.Download the Purposeful Goal-Setting Blueprint: drashitey.com/blueprintJoin my mailing list for updates on the upcoming Transform Webinar and the launch of Fuller Living, The Coaching Co.Book a 1:1 Intensive: drashitey.com/intensive

In this week’s episode of Fuller Living with Dr. Ashitey, we explore the third pillar of the Fuller Living Framework — Accountability. Dr. Sarah Ashitey shares how real growth begins when you stop blaming external circumstances and start taking ownership of your choices, your energy, and your results.You’ll learn:Why we often avoid accountability — and the hidden comfort in blaming others.How to “consider the consequences,” a concept from Brian Tracy’s Eat That Frog, to start thinking ahead and making intentional choices.Three practical ways to build accountability in everyday life — and a SMART goal challenge to help you start this week.This episode is both a mirror and a reset — a reminder that you can’t always control what happens around you, but you can always control what happens next.Download the free Purposeful Goal-Setting Blueprint: drashitey.com/blueprintJoin my mailing list for upcoming resources and announcements about Fuller Living: The Coaching Co.Book a 1:1 Intensive: drashitey.com/intensive

If you’ve ever worked hard toward a goal—especially weight loss—and found yourself right back where you started, it may be time for a life audit.In this episode of Fuller Living with Dr. Ashitey, we explore the second pillar of the Fuller Living Framework: Audit. Building on last week’s conversation on awareness, Dr. Sarah Ashitey helps you look beyond surface habits to uncover what’s really standing between you and lasting progress.Using the Wheel of Life, she walks through the eight key areas that shape your wellbeing and shows how imbalance in one area can quietly derail your goals in another. You’ll walk away knowing how to:Recognize when you’re fixing symptoms instead of the sourceAudit your own Wheel of Life to find what truly needs attentionSet one clear SMART goal that supports lasting balance and resultsDownload your free Purposeful Goal-Setting Blueprint at drashitey.com/blueprint to start working on your goals now and if you’re ready for a deeper reset, book a 90-minute one-on-one intensive with Dr. Ashitey at drashitey.com/intensive and begin transforming from the root up.

Before you can change anything—your habits, your energy, or your results—you have to see clearly where you are right now.In this episode of Fuller Living with Dr. Ashitey, we’re unpacking the first pillar of transformation: Awareness.Dr. Sarah Ashitey shares why most goals don’t fail from lack of motivation but from lack of awareness—and how noticing your patterns, energy, and motivations can completely change your outcomes.You’ll learn:3 reasons awareness is essential for lasting change (clarity, alignment, and control)3 practical ways to build it—mindfulness, self-reflection, and breaking free from external validationA simple SMART goal to start practicing awareness this weekPlus, Dr. Ashitey shares a personal story about choosing rest over performance—and how awareness positioned her for success in multiple areas of life, not just the gym.If you’re tired of setting goals that don’t stick, this episode will help you slow down, pay attention, and reconnect your actions to your intentions.Listen now and start your week with awareness—the foundation of every goal that truly matters.

Sleep isn’t wasted time — it’s one of the most powerful investments you can make in your health, your purpose, and the way you show up in life. In this episode of Fuller Living with Dr. Ashitey, I share my own struggle with sacrificing sleep for “extra hours” and what I learned about the hidden cost of cutting corners on rest.We’ll talk about why sleep is your foundation, how every choice carries consequences (a principle I borrowed from Brian Tracy’s Eat That Frog), and why protecting your rest is actually essential if you want to live with intention and pursue your long-term purpose.You’ll walk away with practical steps, a SMART goal you can set this week, and the encouragement to rethink how you approach rest — not as a luxury, but as a pathway to the life you’re called to live.👉 Download your free Purposeful Goal-Setting Blueprint at drashitey.com to connect your health goals with your deeper purpose and start living with more intention today.

Most goals fail not because we don’t care, but because they aren’t rooted in who we really are. In this episode of Fuller Living with Dr. Ashitey, I introduce you to my Purposeful Goal-Setting Blueprint — a free tool designed to help you create goals that matter and actually stick.Through the story of “Amara,” a busy professional and mom, we’ll explore what happens when we set shallow, vague goals versus values-aligned ones. Together, we’ll walk step by step through the first two parts of the Blueprint: reflecting on your vision and values, and setting one meaningful goal anchored to your why.You’ll leave this episode with clarity, reflection prompts, and even a short meditation to help you picture yourself living in alignment with your purpose. Because clarity is power — and when you set goals that matter, you become the person who achieves them.👉 Download your free Purposeful Goal-Setting Blueprint at drashitey.com to put today’s reflections into action.

Have you ever noticed how stress at work shows up in your body — or how a health struggle changes the way you show up in life? In this episode of Fuller Living with Dr. Ashitey, I share both my own story and a patient’s powerful reminder of just how connected life and health really are.We’ll explore three key ways life and health influence each other, and more importantly, how you can reverse the downward spiral into an upward one. You’ll walk away with reflection prompts, practical steps, and a SMART goal to help you spot your own life–health crossover and start shifting it today.👉 Don’t forget to download your free Purposeful Goal-Setting Blueprint at drashitey.com to put today’s reflection into action.

Are you living intentionally, or just moving through the motions? In this first episode of Fuller Living with Dr. Ashitey, I share the story of a patient whose words changed the way I saw my own life — and how drifting through our days can quietly take a toll on both health and purpose. I’ll also reflect on my own season of burnout and what it taught me about the link between life and health.Together, we’ll unpack three truths about living with intention, and I’ll guide you through simple steps and a SMART goal you can start using today. Because when you choose intention, you’re not just protecting your health — you’re reclaiming your life.👉 Don’t forget to download your free Purposeful Goal-Setting Blueprint at drashitey.com to put today’s episode into action.

This week, I’m sharing the 3 biggest lessons I brought home from Epic Fit Fest — wisdom we can all use to live with more intention and purpose.Here’s what you’ll hear in this episode:The power in the pause — why rest and breathing are more than relaxation, they’re medicine for the body.Taking control of your health — what it means to be the CEO of your own well-being and why boundaries matter.The beauty of community — how showing up for each other makes us stronger and healthier together.A guided SMART goal moment — so you leave with one small, intentional step to carry into your week.Tune in, take a breath, and let’s step into fuller living — together.

What you feed yourself doesn’t stop at your plate — it shapes your thoughts, your energy, your health, and even your spirit.In this episode of Fuller Living with Dr. Ashitey, I share how a small-group Bible study with women in healthcare reminded me that ingestion is more than food. It’s the media we consume, the conversations we allow, the relationships we nurture, and the spiritual practices we engage in.Drawing from both science and faith — from Blue Zones research to the way plants and even water crystals respond to positive inputs — this episode will help you see why your daily “inputs” matter and how to begin choosing them with intention.You’ll learn:The three key areas of ingestion that shape your life: mental, relational, and physical/spiritual.Why auditing your inputs is one of the most powerful tools for transformation.Practical steps and a SMART goal you can use this week to align your inputs with the life you want to build.And if you’re in Dallas, I’d love to invite you to join me at Epic Fit Fest this weekend — a live opportunity to surround yourself with uplifting community, movement, and inspiration. Visit www.epicfitfest.com for tickets.Because the truth is: you are a product of what you ingest. And every day, you get to choose what fills you.

Even the greatest athletes miss more shots than they make — but what sets them apart is the grit to keep trying. In this week’s episode of Fuller Living with Dr. Ashitey, we explore what Kobe, LeBron, and Serena can teach us about health, resilience, and taking another shot after we fall. You’ll learn three key lessons, practical action steps, and a SMART goal designed to help you reflect, reset, and rise again. Because lasting health isn’t about perfection — it’s about persistence. So go ahead, take the shot!

Belly fat—it’s definitely a hot health topic and honestly for many of us, mainly a cosmetic concern. But what if I told you that extra weight around your middle isn’t just about how your clothes fit—it’s actually a powerful signal about your metabolic health?In this episode of Fuller Living, I break down the difference between the harmless fat under your skin and the metabolically active visceral fat that wraps around your organs. You’ll learn how stress hormones like cortisol can shift fat storage to your midsection, how certain dietary patterns encourage abdominal fat, and why a sedentary lifestyle makes it harder to lose it.We’re cutting through the myths, replacing shame with science, and showing you how your waistline can be a window into your overall health.Tune in to discover:The two types of belly fat—and why one is far riskier than the otherHow stress changes your hormone signals and fat distributionThe biological chain reaction between diet, blood sugar, and abdominal fatWhy being sedentary primes your body to store fat centrallyThis isn’t about crash diets or endless crunches—it’s about understanding what’s really going on and taking small, meaningful steps toward better health.

Ever feel like your cravings have a mind of their own? You’re not imagining it. In this episode, I’m breaking down what sugar actually does to your brain, your blood sugar, and your mood—and why cravings are more about your biology than your willpower.I’m also sharing a real-time moment from my own CGM data that left me both surprised and empowered. Let’s just say... a little Coca-Cola turned into a blood sugar rollercoaster I won’t forget anytime soon. I’ll walk you through what happened, why it happened, and how I’m changing my habits because of it.We’ll unpack:The brain’s dopamine response to sugar How stress, sleep, and hormones fuel your cravingsWhy blood sugar spikes and crashes keep you reaching for morePractical ways to reduce cravings without going cold turkeyThis isn’t about guilt—it’s about clarity. If you’ve ever found yourself in the pantry five minutes after dinner wondering what just happened… this episode is for you.

Do you really understand what blood sugar is—and why it matters beyond diabetes? In this episode, Dr. Sarah Ashitey unpacks the often-overlooked world of blood glucose, insulin resistance, and prediabetes in a way that’s simple, actionable, and empowering.After wearing a continuous glucose monitor (CGM), Dr. Ashitey shares what she learned about her own body, how certain foods and habits affected her glucose, and why even “normal” readings might be a warning sign. You’ll learn what causes insulin resistance, why so many people are asymptomatic, and what blood sugar has to do with inflammation, fatigue, joint pain, and long-term risk for heart and kidney disease.Whether you’re curious about CGMs, concerned about prediabetes, or just want to feel more energized and in control—this episode will give you the tools and insights to take the next step toward fuller living.🎧 In this episode:The difference between insulin resistance and prediabetesWhat a CGM revealed about Dr. Ashitey’s own glucose patternsReal-life strategies to stabilize blood sugar (without going extreme)Why “normal” labs don’t always mean optimal healthA SMART goal you can start todayPerfect for: Anyone feeling tired, foggy, or frustrated with their energy, weight, or cravings—and ready to understand what’s really going on inside.

We often think of heart health as a matter of diet and exercise—but the truth is, your heart responds to everything: your stress, your sleep, your schedule, your support system. In this episode, Dr. Ashitey explores what the heart truly needs to thrive—physically and emotionally.You’ll hear a story of two real women on opposite ends of the stress spectrum: one heading toward burnout and heart disease, the other reclaiming health through intentional living. Dr. Ashitey also shares surprising science, including how gratitude alone can lower inflammatory markers that affect the heart.This isn’t just about preventing heart attacks—it’s about living in a way that allows your heart (and life) to expand.In this episode, you’ll learn:The signs your heart might be overworked—even without symptomsWhat takotsubo cardiomyopathy teaches us about stress and heartbreakWhy your relationships and boundaries are part of your cardiac careA simple daily habit Dr. Ashitey uses to reset her nervous systemHow to give your heart what it really needs—starting todayTune in for a conversation that’s heartfelt, hopeful, and grounded in both science and soul.

Your social circle isn't just about who's in your group chat or at your dinner table—it’s a vital part of your health and well-being.In this episode of Fuller Living, Dr. Ashitey explores what it means to intentionally curate your circle. She reflects on what it feels like to grow in a direction your relationships might not be going, and how tuning into those dynamics can be a powerful act of self-care.You’ll learn:Why the people you surround yourself with directly affect your healthHow to evaluate your social ecosystem with compassion and clarityWhat the science says about connection, longevity, and emotional well-beingHow to move forward when relationships no longer alignIf you’ve been feeling out of sync in your relationships—or simply ready to deepen your sense of community—this episode is your invitation to reflect, realign, and reconnect.This one’s for anyone looking to build a life that’s not just full—but fuller.

What if the most productive thing you could do right now… was pause?In this episode of Fuller Living, Dr. Ashitey invites you into a powerful midyear reset—not a reinvention, but a moment of restoration. If you’ve been running on autopilot, powering through the year without taking a breath, this conversation is your permission slip to slow down.Inspired by the quote, “Everything will work again if you unplug it for a few minutes,” this episode blends heartfelt reflection, personal stories, and a hands-on reset workshop to help you come back to yourself. Learn why pausing isn’t quitting, how your nervous system (and maybe your Oura ring) responds to rest, and how to craft a realistic, meaningful intention for the second half of the year.Whether you're walking, journaling, or just breathing for the first time all day, this one’s for you.

Joy isn't a reward for surviving the week—it's part of the plan for living fully. In this special summer episode of Fuller Living, Dr. Ashitey invites you to treat joy like a wellness priority. Building on the reflections from May’s “Permission to Play,” this episode takes a more intentional, seasonal turn—offering listeners a light, heartwarming guide to curating their own “Summer Joy List.”From spontaneous concert moments to cooking gatherings with loved ones, Dr. Ashitey shares how saying "yes" to fun has reignited her sense of presence and well-being. Learn how to identify your own sources of joy, why small pleasures matter deeply, and how to turn your calendar into a source of energy rather than obligation.Whether your version of joy is backyard bubbles or barefoot walks, this episode will inspire you to find it—and protect it.