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 today
It’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 momentum
You’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 calm
why it increases clarity, intention, and better decision-making
how gratitude helps you stay grounded through change
simple practices that take less than a minute
This 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 today
This 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/blueprint
Book 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/blueprint
Join 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/blueprint
Join 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/blueprint
Join 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 source
Audit your own Wheel of Life to find what truly needs attention
Set one clear SMART goal that supports lasting balance and results
Download 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 validation
A simple SMART goal to start practicing awareness this week
Plus, 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.