# Ep. 164: Weight Loss for Women 35+: Stop Undereating and Overexercising with Ashley Fillmore | Weight Loss | Diet & Exercise | Metabolism 35+ | Metabolic Fix | Sustainable Weight Loss | Perimenopause and Weight Loss

Page: https://stenobird.com/podcast/she-talks-health-thyroid-health-tips-functional-medicine-hashimoto-s-hypothyroidism-gut-health-hormones-holistic-healing-2981396/ep-164-weight-loss-for-women-35-stop-undereating-and-overexercising-with-ashley-fillmore-weight-loss-diet-exercise-metabolism-35-metabolic-fix-sustainable-weight-loss-perimenopause-and-weight-loss
Text version: https://stenobird.com/podcast/she-talks-health-thyroid-health-tips-functional-medicine-hashimoto-s-hypothyroidism-gut-health-hormones-holistic-healing-2981396/ep-164-weight-loss-for-women-35-stop-undereating-and-overexercising-with-ashley-fillmore-weight-loss-diet-exercise-metabolism-35-metabolic-fix-sustainable-weight-loss-perimenopause-and-weight-loss.md
Podcast: [SHE Talks Health | Thyroid Health Tips, Functional Medicine, Hashimoto's, Hypothyroidism, Gut Health, Hormones, Holistic Healing](https://stenobird.com/podcast/she-talks-health-thyroid-health-tips-functional-medicine-hashimoto-s-hypothyroidism-gut-health-hormones-holistic-healing-2981396)
Published: 2026-02-19T11:00:00+00:00
Episode link: https://shetalkshealth.com/podcast/
Audio file: https://episodes.captivate.fm/episode/ec19093c-58d2-4489-a424-8eb221cef21f.mp3
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/she-talks-health-thyroid-health-tips-functional-medicine-hashimoto-s-hypothyroidism-gut-health-hormones-holistic-healing-2981396/episodes/ep-164-weight-loss-for-women-35-stop-undereating-and-overexercising-with-ashley-fillmore-weight-loss-diet-exercise-metabolism-35-metabolic-fix-sustainable-weight-loss-perimenopause-and-weight-loss
Duration seconds: 2922

## Resource

Why can’t I lose weight after 35? Can exercising more and eating less still cause weight gain? How much should I really be eating and exercising? This week, I welcomed metabolic health expert Ashley Fillmore to talk about metabolic health for women over 35 and the framework she uses to help women achieve sustainable body composition goals. She also shares her personal experience with body dysmorphia, chronic over-exercising, restrictive eating, hormone imbalance, loss of menstrual cycle, and difficulty getting pregnant. Early in her career working in a wellness center, Ashley noticed that the standard “exercise more, eat less” approach wasn’t working for many women—especially those doing intense training and restrictive diets. So she decided to pursue advanced training in hormone and metabolic health related to sustainable weight loss. We unpack what metabolism means in the context of body composition, including how the body breaks down and uses calories, and the role of BMR (basal metabolic rate) and TDEE (total daily energy expenditure). Ashley warns that many women unknowingly eat below their BMR—sometimes due to calorie apps—contributing to metabolic adaptation (also called metabolic damage), weight loss resistance, fatigue, stalled gym progress, irregular cycles, and sleep problems. We discuss how increasing food intake strategically can improve these symptoms. We also talk about why weight loss resistance often increases after 35 due to hormone shifts associated with perimenopause, including declines in estrogen and progesterone and increased insulin resistance. Ashley emphasizes that insulin is a fat-storage hormone and that processed “diet” foods and blood sugar instability can prevent fat loss even when someone is in a calorie deficit. Ashley outlines her thre…

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/she-talks-health-thyroid-health-tips-functional-medicine-hashimoto-s-hypothyroidism-gut-health-hormones-holistic-healing-2981396/episodes/ep-164-weight-loss-for-women-35-stop-undereating-and-overexercising-with-ashley-fillmore-weight-loss-diet-exercise-metabolism-35-metabolic-fix-sustainable-weight-loss-perimenopause-and-weight-loss/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/she-talks-health-thyroid-health-tips-functional-medicine-hashimoto-s-hypothyroidism-gut-health-hormones-holistic-healing-2981396/ep-164-weight-loss-for-women-35-stop-undereating-and-overexercising-with-ashley-fillmore-weight-loss-diet-exercise-metabolism-35-metabolic-fix-sustainable-weight-loss-perimenopause-and-weight-loss.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.