- The science behind the High Performance Human program
- A 9-step system to keep you lean all year round
- 5 ways to reduce visceral fat and why it matters
- Why the calories-in-calories-out method is not always efficient when trying to lose fat
- The best training/exercise strategy to get fit and lean
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Key Practical Takeaways from Ashley Richmond's Podcast Interview
Background and Coaching Philosophy
Ashley has represented New Zealand five times in ice hockey and developed a deep passion for health and fitness while striving to make elite teams. Her journey into coaching began with her own pursuit of peak performance, which evolved into creating her program, High Performance Human. Her clients are typically busy professionals—executives, consultants, lawyers—who struggle to balance long hours, stress, and health goals. Her core message: it’s not about doing everything perfectly, but about finding sustainable habits that fit seamlessly into life.
Metabolism as the Key Lever
At the heart of Ashley’s approach is improving metabolism. She explains that when the metabolism functions well, the body handles calories more efficiently—burning rather than storing them. This allows clients to enjoy flexibility, like eating out or having ice cream with their kids, without derailing progress. She critiques the oversimplified “calories in, calories out” model, arguing that calorie quality, hormones (like cortisol), and metabolism regulation matter as much as quantity.YouTube: https://www.youtube.com/@_Ashley-Richmond
Ashley breaks down her strategy into nine actionable steps:
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Don’t sit longer than an hour – Prolonged sitting harms insulin sensitivity, circulation, and energy. Short breaks, squats, or simply drinking more water keep movement frequent.
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Eat more protein – She recommends ~1g per pound of body weight (≈2g/kg). Protein builds muscle, boosts metabolism, reduces cravings, and supports fullness. Top choices include red meat, eggs, quality dairy, and protein shakes when necessary.
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Lift weights three times a week – Essential for building and maintaining muscle, especially as strength, balance, and power decline after age 30.
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Walk 8,000–12,000 steps daily – Walking is fundamental to human health and fat loss. For many sedentary professionals, simply increasing step count brings major improvements.
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Prioritise sleep and recovery – Poor sleep disrupts hormones, increases cravings, lowers motivation, and hinders fat loss. Wearables like Oura or Garmin provide feedback on sleep quality.
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Follow the 80/20 rule – Eat whole, nutrient-dense foods 80–90% of the time while allowing 10–20% for flexibility, ensuring consistency over perfection.
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Choose enjoyable exercise – Sustainability comes from liking the activity, whether that’s hockey, walking, yoga, or gym training.
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Drink coffee (strategically) – One to two black coffees per day can aid fat mobilisation and brain health. She suggests waiting 90 minutes after waking to avoid cortisol spikes, though individual tolerance varies.
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Manage stress and visceral fat – Stress management is crucial since cortisol drives fat storage around the midsection, a common issue in men over 40. Walking after meals, cutting alcohol, eating clean, and getting enough sleep are practical strategies.
Ashley encourages simple, repeatable meal routines, often using meal-prep services for busy clients. For breakfast, a shake or Greek yogurt with protein powder works well when time is tight. Her supplement “core stack” includes:
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Multivitamin – To address nutrient deficiencies caused by soil depletion, stress, and modern diets.
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Magnesium glycinate – Supports sleep and nervous system health.
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Creatine – Benefits strength, brain health, and longevity.
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Collagen – Important for joints, especially over 40s.
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Omega-3s – For brain function, inflammation control, and concussion recovery.
She notes that quality matters, particularly with fish oil.
Psychology, Identity, and CravingsWith a master’s degree in psychology, Ashley emphasises the mental side of health. She argues that success comes from an identity shift—seeing yourself as a healthy, disciplined person—because behaviour tends to follow self-perception. She also teaches clients to understand cravings as physiological signals (e.g., poor sleep drives sugar cravings) rather than failures of willpower. Mindfulness—pausing to ask, “Am I truly hungry?”—helps break the cycle of emotional or mindless eating.
Training Balance: Strength and CardioAshley prioritises muscle-building for everyone, regardless of age or gender. Cardio has its place—particularly Zone 2 training for longevity and VO₂ max—but she cautions against excessive high-intensity cardio, which can raise cortisol in already stressed individuals. For women in perimenopause or post-menopause, she recommends short bursts of high-intensity training, supported by strength work.
Concussion Recovery and KetoAs someone who has suffered multiple concussions, Ashley has used the ketogenic diet for brain recovery, with positive results. She notes its benefits for mental clarity but admits it can be challenging in explosive sports like hockey that rely heavily on glycogen.
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