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.
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 other
How stress changes your hormone signals and fat distribution
The biological chain reaction between diet, blood sugar, and abdominal fat
Why being sedentary primes your body to store fat centrally
This 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 cravings
Why blood sugar spikes and crashes keep you reaching for more
Practical ways to reduce cravings without going cold turkey
This 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 prediabetes
What a CGM revealed about Dr. Ashitey’s own glucose patterns
Real-life strategies to stabilize blood sugar (without going extreme)
Why “normal” labs don’t always mean optimal health
A SMART goal you can start today
Perfect 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 symptoms
What takotsubo cardiomyopathy teaches us about stress and heartbreak
Why your relationships and boundaries are part of your cardiac care
A simple daily habit Dr. Ashitey uses to reset her nervous system
How to give your heart what it really needs—starting today
Tune 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 health
How to evaluate your social ecosystem with compassion and clarity
What the science says about connection, longevity, and emotional well-being
How to move forward when relationships no longer align
If 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.