Ashley’s Substack
Ashley RichmondA calm, science-backed, metabolism-first approach to fat loss, strength, and long-term health.
| Platform |  | Pricing | Only free issues | Publishes | Twice weekly |
|---|---|---|---|---|---|
| Issues | 46 | Founded | 3 years ago | Last Issue | 6 days ago |
| Active | |||||
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ashleyrichmond.substack.comLatest Issues
The 7-Step Protocol I’d Use to Get Leaner While Eating More
Most people are trying to get lean by eating less.
I’d rather build a body that can handle more food.
Here’s a simple 7 step protocol to get leaner while eating more:
Every calorie you eat has to go somewhere.
Your body can use that ene...
My Q4 Lock In
I’m doing a Q4 lock in.
I’ve noticed a few things getting sloppy lately.
It’s nothing major. I’m still training, eating well, walking, and doing most of the things I know make me feel good.
But “most of the time” has started getting a li...
You can still build muscle after you turn 40
In 1990, 10 frail residents of a Boston nursing home were taken into a weight room and told to start lifting heavy.
They were 90 years old.
And for 8 weeks, they trained their legs 3 times per week, using progressively heavier weights.
B...
Why Cutting Calories Doesn't Work
Cutting 500 calories doesn’t mean your body will burn 500 calories of body fat.
This is the flaw in the way we’ve been taught to think about fat loss.
The equation itself is simple:
Calories in < Calories out = stored energy must decreas...
5 Tiny Systems I’m Using to Become a Better Version of Myself
After coming out of a few busy seasons in my life recently, I’ve been thinking about how to make the things I want to do easy and repeatable.
It’s one thing to say you want to journal every day. But let me tell you, that’s not an easy thin...
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