Darion Rae Consulting

Founder

Elite Engagements

Co-Founder

Secret Scribez

The Mindful Creator | I talk about mindset, creativity, & content writing | Building The Mindful Creation Blueprint

I wasn’t supposed to be here.

Five and a half years ago, my life was going the other way...

I was: 

🔹Drinking every day
🔹Running from myself

And one night alcohol took my right eye in a freak accident

That was my wake-up call.

I had two choices: 

1. Keep spiraling downwards (and potentially die) 
2. Rebuild myself

I chose to rebuild.

I got sober. 

Which forced me to face the sides of myself I’d been running from. 

And in the process, I discovered something most people never realize...

Your identity shapes your whole reality. 

Who you believe you are determines what you're capable of creating. 

That lesson became the foundation of everything I do now.

When I started my consulting business...

I was in college studying audio engineering.

Just a normal guy who had to figure it out from scratch.

Since then... 

I built my consulting business to six figures organically on LinkedIn.

And I've watched my clients break through the same walls I had broken through in my own life.

Today, my mission is simple:

To help established leaders and creatives get to $20K/m by doing the inner work combined with the business work.

Because I know what it feels like to lose everything.

And I also know what it takes to build yourself back stronger.

Darion Rae

Momentum Health & Fitness Coaching

Online Health & Fitness Consultant

Golden Key International Honour Society

Member of the Golden Key Honour Society

Medium

Visit www.ashley-richmond.medium.com to read my Medium articles.

Writer

Spectrum Care Trust Board

Community Support Worker

Unichem Pharmacy

Pharmacist Assistant

Paul Gerard Centre for Autism

Behavioral Therapist

I help over 40s lose stubborn body fat by resetting their metabolism | Lose 1–2 pounds per week & feel 10 years younger | 150+ clients transformed | National Rep Athlete

You’ve built success in business. But when it comes to your body—things feel out of sync.

You’re carrying extra weight (especially around the belly and chest), energy crashes mid-afternoon, and the routines that used to work… don’t anymore.

You’ve tried calorie tracking, fasting, random workouts. But nothing sticks—because none of it was built for your life as a high performer.

That’s where I come in.

I work privately with high-performers over 40—executives, lawyers, entrepreneurs—who want to lose 10–20 lbs, reclaim control, and build a system that keeps them lean and energized for life.

And over the past 5 years, I've helped 150+ high achievers transform their physiques, unlock their metabolism, and take full control of their health.

No food tracking. No restrictive diets. Less than 90 minutes in the gym each week. 

A simple system that fits your schedule and makes health effortless.

Together, we install your High Performance Health Code:
✅ A no-tracking meal system that adapts to travel and work dinners
✅ A 3x/week strength training framework built for performance and longevity
✅ A metabolic reboot process that eliminates fat storage mode and brain fog

As a 6-time national representative athlete, certified performance nutrition coach, with an MSc in Psychology, I have a solid background on which to help my clients change their lives.

If this resonates with you, send me a message saying "interested" and I'll see if I can help you.

Ashley Richmond

If I woke up 30 lbs overweight today, here’s exactly what I’d do to drop fat, rebuild muscle, and get back to feeling like an athlete in 90 days.

(Without counting calories and with just a few hours of gym time per week)

𝐆𝐫𝐨𝐜𝐞𝐫𝐲 𝐋𝐢𝐬𝐭 (𝐏𝐫𝐨𝐭𝐞𝐢𝐧 & 𝐏𝐥𝐚𝐧𝐭𝐬 𝐅𝐢𝐫𝐬𝐭)

Proteins:
• Eggs
• Raw milk
• Greek yogurt
• Salmon or white fish
• Pasture-raised chicken
• Grass-fed beef or lamb
• Collagen protein powder
• Bone broth protein powder

Carbs:
• Pumpkin
• Potatoes
• White rice
• Sweet potatoes
• Sourdough bread
• Seasonal fruit (berries, bananas, apples, etc.)

Vegetables:
• Broccoli
• Zucchini
• Asparagus
• Green beans
• Brussels sprouts

Fats:
• Ghee
• Olive oil
• Avocado
• Coconut oil
• Grass-fed butter
• Raw nuts (almonds, walnuts, macadamias—sparingly)

Other:
• Electrolytes
• Psyllium husk (fiber)
• Coffee (after breakfast, not before)
• Supplements: Creatine, magnesium, high-dose fish oil, beef organ capsules, taurine, L-glutamine

The principle: Protein & plants at every meal. Carbs timed around training. Minimal seed oils and processed food.


𝐌𝐞𝐚𝐥𝐬 (𝐒𝐢𝐦𝐩𝐥𝐞 & 𝐑𝐞𝐩𝐞𝐚𝐭𝐚𝐛𝐥𝐞)

Breakfast (30–40g protein):
• 3 eggs
• Greek yogurt
• Sourdough with butter
• Black coffee (after food)
• Optional: Bone broth protein powder

Lunch (40–50g protein):
• White rice
• Broccoli or asparagus
• Grilled chicken or lamb

Dinner (40–50g protein):
• Grass-fed beef or lamb
• Roasted potatoes or pumpkin
• Green beans, broccoli, or Brussels sprouts with olive oil

Snacks:
• Cottage cheese + fruit
• Greek yogurt with berries
• Protein shake with raw milk

Rule: 3 real meals per day. No grazing. Protein at every meal.


𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (3 𝐇𝐨𝐮𝐫𝐬/𝐖𝐞𝐞𝐤)

Resistance Training (90 minutes total):

• 3 x 30-minute full-body sessions
→ Squats, presses, pulls, hinges, carries
→ Progressive overload (get stronger each week)

Conditioning:

• 1 high-intensity session (short sprints, sleds, bike intervals)
• 1–2 low-intensity sessions (Zone 2 cardio, jog, cycling)
• Daily: 8–10k steps

Principle: Minimal input, maximal return. Preserve muscle, support metabolism, and balance stress.


𝐃𝐚𝐢𝐥𝐲 𝐑𝐨𝐮𝐭𝐢𝐧𝐞
• 5g creatine daily
• Walk after meals (10 min)
• Blue light blocked at night
• 7–8 hours sleep (lights out by 10)
• Meditation/breathwork (5–10 min)
• Fiber stack (psyllium husk) once daily
• Hydration: 3–4L water, always mineralized
• Morning sunlight within 30 minutes of waking

𝐖𝐞𝐞𝐤𝐥𝐲:
• 3 mobility/yoga sessions
• Sauna sessions (3–4x)

𝐖𝐡𝐲 𝐭𝐡𝐢𝐬 𝐰𝐨𝐫𝐤𝐬:
It regulates insulin.
It builds lean muscle.
It makes fat loss automatic.
It calms the nervous system.

---

I’m opening 3 spots this month for executives, lawyers, and entrepreneurs who want to:

✔ Build lean, athletic muscle
✔ Lose 20–30 lbs of stubborn fat
✔ Finally have a clear plan for training and nutrition that fits real life

No calorie tracking.
No 6-day-a-week plans.

If that’s you, DM me “Interested” and I’ll send you the details.

Elite Health Consultant for Former Athletes Turned Executives | Helping people 45+ fix their metabolism to drop 20lbs with systems that fit demanding work & travel schedules | 350 Clients Served | 🇳🇿 Rep Athlete | MSc

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The most powerful supplement isn’t protein, caffeine, or pre-workout.

It’s creatine.

Over 1,000 studies prove it boosts strength, focus, recovery, and longevity.

Here’s what it actually does, and why you should be taking 5g daily:


1. 𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 = 𝐜𝐞𝐥𝐥𝐮𝐥𝐚𝐫 𝐟𝐮𝐞𝐥

Your body runs on ATP, the energy your cells use to function.

Creatine’s role is to recharge ATP faster.

More creatine = more energy for your muscles and your brain.


2. 𝐅𝐚𝐬𝐭𝐞𝐫 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐠𝐚𝐢𝐧𝐬

Research shows creatine increases:

• Power output
• Training volume
• 1-rep max strength (by 8–14% in 4 weeks)

No other legal supplement comes close.


3. 𝐁𝐫𝐚𝐢𝐧 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬

Your brain uses 20% of your body’s energy.

Creatine improves:

• Mental clarity
• Working memory
• Focus under stress or sleep loss

I recommend it to entrepreneurs and executives as much as athletes.


4. 𝐌𝐮𝐬𝐜𝐥𝐞 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠

Creatine increases water and glycogen inside muscle cells. 

That means:

• Bigger pumps
• Faster recovery
• Better hypertrophy

It also activates satellite cells, essential for muscle repair and growth.


5. 𝐍𝐞𝐮𝐫𝐨𝐩𝐫𝐨𝐭𝐞𝐜𝐭𝐢𝐨𝐧

Early research shows creatine protects against:

• Oxidative stress
• Age-related decline
• Traumatic brain injury

It’s being studied in Parkinson’s, Alzheimer’s, and depression.


𝐍𝐨𝐭𝐞: 𝐓𝐡𝐞 𝐡𝐚𝐢𝐫 𝐥𝐨𝐬𝐬 𝐦𝐲𝐭𝐡

The idea that creatine causes hair loss came from one flawed 2009 study on rugby players.

No other study has replicated it.

There’s zero clinical evidence that creatine causes baldness in healthy adults.


𝐇𝐨𝐰 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐞:

• 3–5g per day
• Any time of day
• No need to load
• Mix with water, juice, or food, or take capsules
• Look for creatine monohydrate (Creapure is the gold standard).


𝐏𝐫𝐨 𝐭𝐢𝐩𝐬:

• Drink more water
• Don’t cycle, just take it daily
• Stick with third-party tested brands
• If you get stomach issues, use creatine HCL


Creatine isn’t just for bodybuilders.

It’s for:

• Parents
• Athletes
• Students
• Executives
• Anyone who wants strength, focus, and long-term health

If you care about:

• Muscle
• Fat loss
• Recovery
• Longevity
• Mental clarity

Take 5g creatine monohydrate daily.

It’s safe, inexpensive, and the most researched supplement on earth.

Most people waste money on supplements while ignoring the habits that actually drive fat loss and performance.

That’s where my clients win.

I coach high-performers over 40 to build muscle, burn fat, and optimize metabolism with a proven system (including a personalized supplement protocol).

DM me “Interested” if you want the details.

Most people don’t think about longevity until it’s too late.

They wait for a wake-up call — an injury, a diagnosis, or a friend’s health scare — before realizing how fragile things really are.

The truth is, longevity isn’t something you chase later.
It’s something you build now.

Every decision compounds:

How you sleep.
What you eat.
How you train.
How you recover.
How you handle stress.

Most chronic diseases—heart disease, type 2 diabetes, Alzheimer’s—don’t appear overnight. 

They’re the result of decades of signals your body’s been reading.

And that’s the good news.

Because if it’s built through habits, it can be rebuilt through habits.

9 Longevity Habits Anyone Can Use to Stay Lean, Strong, and Healthy for Life

Most people chase fat loss backwards.

They cut calories hard.
Watch the scale drop.
Feel accomplished.

Then six months later, they’re right back where they started, or worse.

I see this all the time with high performers in their 40s and 50s.

They drop 15 pounds in 8 weeks and think they’ve cracked the code.

Three months later, they’ve regained 18.
Their shirts fit tight again.
They have no energy by 2pm even with 7 hours of sleep.

The problem isn’t effort.
It’s that they lost the wrong kind of weight.

When you drop weight too fast or without the right stimulus, your body doesn’t just burn fat — it breaks down muscle tissue for energy.

And muscle is expensive.

It burns calories at rest. 
It keeps your metabolism efficient. It’s what allows you to eat more and stay lean.

Lose muscle, and your body starts conserving energy.

Your “maintenance” drops from 2,200 to 1,800 calories.

The same plan that worked before suddenly stops working.

So you eat less.
Train harder.
Sleep worse.
Stress more.

You end up being the person living on 1,600 calories and black coffee, still carrying the same 20 pounds around your midsection.
Fat loss that lasts isn’t about how much weight you lose.

It’s about what kind of weight you lose.

You want to drop fat while protecting muscle mass.

That means:
• Eating 0.8–1g of protein per pound of your goal body weight
• Lifting weights 3–4x per week
• Prioritizing recovery and sleep
• Being patient with the process

Do that, and your metabolism stays intact.
Your energy holds steady through long meetings.
Your body composition improves even if the scale barely moves.

That’s when it becomes easy to maintain.

You’re not fighting your biology anymore.

You’re leaner at 48 than you were at 25.
You’ve got more strength, better focus, and a body that actually works for your lifestyle.

That’s the difference between a diet that works for 12 weeks and a body that works for 12 years.

Ozempic won’t fix your metabolism.

It can make you eat less.
It can make the scale go down.

But if your metabolism is inefficient, the results won’t last.

An inefficient metabolism looks like:
• Cravings
• Poor sleep
• Plateaued fat loss
• Afternoon energy crashes

Most people over 40 already have this after years of:
• Chronic stress
• Poor recovery
• Under-eating
• Overtraining

Ozempic doesn’t change that.
It just suppresses appetite.

When you stop, hunger surges.
Weight comes back.

You need to fix your metabolism first:
• Sleep well
• Build muscle
• Keep blood sugar steady
• Eat enough to signal safety

Do that, and your body lets go of fat naturally and for good, without relying on an injection.

The workouts that kept you fit at 25 stop working at 50. 

Your body—and the environment it’s operating in—has changed. 

At 25, your hormones were forgiving. 

You could skip sleep, drink alcohol, train hard, eat anything, and still look decent. 

At 50? 
• Recovery takes longer 
• Cortisol is less forgiving 
• Muscle is harder to build 
• And the margin for error is smaller 

That’s why most high achievers in their 40s and 50s eventually hit the same wall: 

They’re training hard but not getting leaner. 
They’re eating less but not seeing results. 
They’re working with outdated inputs that don’t match their current biology. 

It’s not that they’re doing nothing. It’s that they’re doing the wrong things for this phase of life. 

That’s where precision matters. 

• Training that focuses on strength, mobility, and nervous system health 
• Nutrition that prioritizes muscle retention and metabolic signals 
• A structure that actually fits your life and still drives results 
• Recovery that builds capacity, not just reduces soreness 

When you make these shifts, the difference is immediate. 

You sleep better. 
You feel strong again. 
Your body composition changes. 
And fat loss stops feeling like a battle. 

I have spots to work with 4 more people over 45 this month. 

Our goal is to build a coherent system of training, nutrition, sleep, supplements, and circadian health that you can follow for the rest of your life. 

You’ll get 1:1 access to me and a clear plan to follow. 

If you’d like the details, message me “Interested” and I’ll send them over.

Hormones decide whether you burn fat or store it.

Fix them, and fat loss feels automatic, energy stays steady, and hunger finally calms down.

The problem is, most busy professionals are unknowingly working against their hormones.

Long workdays, poor sleep, and skipped meals keep insulin, cortisol, and thyroid out of balance.

Most of my clients have been there. 

They’re pushing through 12 hour days, skipping meals, feeling wired but tired, and carrying stubborn fat even though they’ve made some changes to their diet.

Results come when you start supporting your hormones instead of fighting them.

Do this, and fat loss stops feeling like a battle.

That’s how you win back control.

---

This is exactly what I help my private clients with.

We reset their metabolism so that it defaults to burning fat rather than storing it.

This means you don't need to track calories or spend hours on cardio equipment.

I have 3 spots open this month.

Message me "Interested" and let's see if you're a good fit.

(Note: You must be in a place where you're ready to invest in getting into the best shape of your life)
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5 Science-Backed Ways to Fix Your Hormones For Easy Fat Loss and High Energy

Most people over 40 don’t struggle with fat loss because of effort.
They struggle because their body doesn’t feel safe.

My client, Nina, is a high-performing lawyer and mother to a young son.

She thrives on structure, deadlines, and discipline — the same traits that built her career.

But lately, her body wasn’t keeping up with her ambition.

She trained six days a week, attending HIIT classes at the nearby gym, and she followed every “clean-eating” rule she could find.

On paper, she was doing everything right.
In reality, she was making her situation worse.

Despite the workouts and the salads, her weight stayed the same, her energy always crashed mid-afternoon, and her sleep was awful.

The harder she tried, the worse she felt.

The problem wasn’t effort, because that was definitely there. It was signaling.

Her body was reading the signals as a threat, and subsequently protecting her.

When stress is high and food intake is low, the body reads “danger” and holds onto fuel, slows metabolism, and blunts hormones.

The key wasn’t to try harder, it was to make her body feel safe again.

So we built a plan that worked with her biology and phase of life instead of against it:

→ 𝐏𝐫𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠: We replaced endless high-intensity classes with strategic strength sessions matched to her stress levels — workouts that built muscle without spiking cortisol.

→ 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐂𝐨𝐝𝐞: She wasn’t eating enough to support recovery. We raised calories through protein-rich, nutrient-dense meals. She didn’t use any tracking apps and instead just had a clear structure that stabilized blood sugar and hormones.

→ 𝐇𝐢𝐠𝐡-𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐒𝐥𝐞𝐞𝐩 𝐏𝐫𝐨𝐭𝐨𝐜𝐨𝐥: Nine hours wasn’t realistic, but small shifts in her evening routine (light, temperature, and wind-down timing) helped her wake up restored instead of wrecked.

Within weeks, the changes were visible and measurable:

Nina’s energy returned.
Her clothes fit differently, her focus in court sharpened, and she no longer relied on caffeine to make it through the day.
Her body started releasing what it had been holding: tension, fatigue, and stubborn fat.

Most programs would’ve told Nina to “train harder” or “eat cleaner.”
But those plans are built on stress, not safety, and that’s why so many high achievers plateau.

My clients succeed because we flip that.

The metabolism-first framework we use restores energy, protects hormones, and makes the body a partner again.

If you’ve been doing “everything right” and still feel stuck, the problem isn’t your body.
It’s your strategy.

And a strategy is exactly what I’ll give you inside High Performance Human.

I’ll work with you 1:1 to make sure you have a plan that fits your reality.

I have 5 spots open this month, and doors close Friday.

If you’d like to learn more, message me “Interested” and I’ll send over the details.

Feeling good is the signal that fat loss is working.

Most people still chase fat loss through calorie counting.
They think if they eat less and move more, the equation will balance.

But the body doesn’t work like a math problem in a vacuum.
It’s an adaptive system that’s always reading the signals you send.

When you eat too little and push too hard, it starts saving energy everywhere it can:

• Fat loss stalls
• Digestion slows
• Workouts feel harder (and become less effective)
• Non-exercise movement drops (further reducing calories out)

That’s biology doing its job to conserve.
The goal is to send better signals, not to starve yourself even more.

The Lean Eating Framework focuses on the metabolic cues that tell your body it’s safe to burn fat while keeping energy, strength, and mood high.

That’s how I’ve stayed around 14% body fat year-round — while running a business, traveling, eating out, and still enjoying things like chocolate and ice cream on a regular basis.

And it’s how my clients lose 10–30 pounds in 90 days without tracking food or fighting hunger.

They start to feel better first, and the fat loss follows. Fat loss is always a side effect of a system that’s running better.

That’s the whole idea behind The Lean Eating Framework — aligning how you eat with how your biology wants to function.

I stay below 15% body fat without counting calories or doing cardio.

The secret:

Put your progress on autopilot with the right habits to make success inevitable.

Here are 9 easy habits you can use to get below 15% body fat and stay there:


1. Don’t sit for more than an hour

Long stretches of sitting slow your metabolism and mess with blood sugar.

Set a timer. Get up. Walk for 2 minutes.

It’s one of the simplest fat loss levers you can pull.


2. Prioritize protein at every meal

Most people eat too little protein.

You need it to:

• Build and maintain muscle
• Stay full longer
• Burn more calories at rest

Start with 30g+ at breakfast. 

Let it compound.


3. Lift weights 3x per week

No long workouts needed.

Just 3 sessions focused on strength, compound lifts, and progressive overload.

More muscle = higher metabolism = easier fat loss.


4. Walk 10,000 steps per day

Walking more enhances your metabolism's efficiency.

Reaching 10,000 steps per day is highly effective for fat loss.

It’s simple, cost-free, and impactful.


5. Sleep at least 7 hours a night

Fat loss isn’t just about food and movement.

Sleep less =
• More cravings
• Slower recovery
• Worse hormone function

Fix your sleep, and everything else gets easier.


6. Use the 80/20 Whole Foods Rule

Your body needs quality fuel.

Eat like this 80% of the time:
• Meat
• Eggs
• Fruit
• Roots
• Raw dairy
• Vegetables

The other 20%: No guilt. Eat what you enjoy.


7. Make movement enjoyable

If you hate your workouts, you won’t stick with them.

I play hockey and hike. You might bike, golf, or wrestle your kids.

Movement should energize you — not feel like punishment.


8. Drink coffee strategically

Caffeine supports fat burning by increasing fat oxidation and lowering appetite.

But timing matters:

• After breakfast (not fasted)
• Before 2 p.m.
• 1–2 cups max


9. Stay hydrated

Mild dehydration slows metabolism and increases cravings.

I aim for 3L/day minimum.

Add electrolytes, especially if you’re low-carb, active, or drinking coffee.


Most people over 40 think the only way to lose fat is to restrict harder and train longer.

But I’ve helped hundreds of high-performing professionals get lean without:

• Counting calories
• Doing endless cardio
• Cutting out entire food groups

Instead, we fix the system that’s causing fat storage in the first place.

I’m looking for a few more people to lose 15–30lbs in the next 90 days — using a sustainable, proven framework that fits into your schedule.

DM me "Interested" and I’ll send the details.

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Ashley Richmond

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The Battle

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