The Body Lab
Health, Fitness & Longevity
About
The Body Lab is a weekly podcast by Ashley Pardo, MLA, FNTP, and CPT. Ashley discusses approachable and evidence-based strategies for fat loss, strength training, metabolism, and muscle building - not just for your body, but for your brain. The Body Lab is different because Ashley talks about what actually helps us keep the weight off for life: behavior change, habits, eating psychology, nervous system regulation, relationships, and mental health, all through the lens of the neurodivergent and highly sensitive woman.
Episodes
- 278 | Grief Talk + How to Begin Lifting Weights
I recently lost my doggie Miss Faye, and I talk through her loss a bit in the first part of the episode. If you've ever lost a pet - my heart goes out to you. Then I take a sharp right turn and talk about how you can begin lifting weights…
- 277 | Underrated Nutrition Game Changer - Learning Presence as a Skill
You know what to eat. It's just hard to do it consistently, and when this is happening, the problem isn't willpower - it's presence. Presence is the skill of being WITH yourself (your thoughts, emotions, urges) without immediately reacting…
- 276 | Neurodivergent Nutrition: What Your Brain Actually Needs
You know what to eat, you just can't stay consistent. You've tried meal plans, macro tracking, intuitive eating... and nothing sticks. I promise there's nothing wrong with you - you're just not wired like that. Traditional nutrition plans…
- 275 | Dealing with Setbacks + Failure
We've all dealt with setbacks + failures: illness, death, moves, divorce, breakups, injury... and sometimes, it can set us back for months or even years. But they don't have to. In this episode, I talk about how to deal with specific types…
- 274 | Lock In: What Discipline Actually Looks Like
Ever felt defeated over slow or non-existent results? Me too! In this episode, I discuss how to have realistic expectations of progress, and the realities of seeing the results you really want. I walk you through different strategies for c…
- 273 | The Real Reason You Can't Stick to Anything
Feel yourself cycling from diet to diet? Upset because you fall off from being strict and start over + over? That was me for years - until I started implementing flexibility tools day-to-day. If you struggle with actually sticking to thing…
- 272 | When Constant Reassurance is a Trap
Ahhh, we've all been there. Needing constant external reassurance feels good in the moment, but puts you into a cycle of never sourcing it from yourself. Whether it's weight loss progress, relationships, or growth, it's important for us to…
- 271 | Why You're Terrified To Stop Dieting
You lost weight, but what if you're terrified to gain it back? How do you know you'll actually keep it off, and really trust yourself to do it on your own? Isn't this the million dollar question? Tune in for 6 things that are integral to l…
- 270 | Sara Evans - The Power of Intuitive Macros + The Real Truth about Lifelong Transformation
I'm so excited to share my first episode with a client of mine, Sara Evans! I asked Sara to come on as my first client guest because she's had such profound changes after doing my programs, both body + mind. She embodies the intentions of…
- 269 | Welcome to The Body Lab
Ahhh, I'm so excited to share the first episode of my new rebrand of the podcast, The Body Lab! In this episode, I talk about what prompted the rebrand, what it means for my business and programs, and most importantly, how I can create the…
- 268 | Building Mental Toughness (Even When You Don't Feel Like It)
Identity change is hard - but in this episode, I talk through three specific strategies + exercises (2 physical, 1 mental) that you can use in real time to build mental toughness, and eventually, a new identity. Links: Apply for Ashley's 1…
- 267 | From Grit to Commit: The Year I Stopped Half-Trying
2025 was an extremely clarifying year for me - my initial word of the year, Grit, no longer resonated, and I found myself at a crossroads. By adopting flow, and less intensity, I got much better results. I left behind any dabbling and full…
- 266 | Dopamine, Distraction, and Why I Bricked My Phone
We're all addicted to our phones, including me. I got a brick recently and it's changed my life in just a week. I'm hooked on reclaiming my time, money, and productivity going into the next year. In this episode, I talk about managing dopa…
- 265 | Surviving Holiday Chaos: You’re Stronger Than You Think
We're right in the midst of the holiday season, and things are buuusy over here. I've been working on increasing my capacity to not drown during times like these, and - it's been effective for me. If it's hard for you to be present during…
- 264 | If You Need an Honest Pep Talk + Real Talk (Maybe My Most Honest Episode Ever)
If you're in need of a pep talk for getting focused, this episode is it. I share my unfiltered thoughts about getting results, making change, and what it really, really takes. Perhaps my most honest episode to date, and I'm excited for you…
- 263 | How to Stop Restricting Forever (and Embrace Flexibility Instead)
If you've ever felt like restriction + deprivation have sucked the life out of you, this episode is for you. I discuss the impact of restriction which goes far beyond food, what the data says about restriction as a strategy, and how we can…
- 262 | Physique Change Made Easy
If you've ever felt completely paralyzed by physique change, this episode can help demystify and uncomplicate it with actionable steps geared towards sensitive people's brains. Links: Apply for Ashley's 1:1 Nutrition Coaching Offer, ShapeS…
- 261 | How to Get Things Done When You Don't Feel Like It
Do you ever feel like you need motivation to get things done? Join the club. In this episode, I walk us through how to grow the muscle of "getting it done when you don't feel like it" - the truth is, we'll need to get better at this skill…
- 260 | How to Get Hotter
As a late bloomer, I spent a lot of my life feeling meek + shy, and held myself back in pursuing my fitness + entrepreneurship goals. But in the last few years, I've become my most disciplined and consistent self, and an unexpected side-ef…
- 259 | Biggest Lessons from 40 Years on Earth
I'm finally 40! Today I walk through my biggest lessons as I approach this big birthday - which is such a change from 30. So much has happened, and I'm not the same person I was 10 years ago. I also talk a bit about how birthdays can be ha…
- 258 | The Big Secret Behind Weight Loss
Believe it or not, there are a ton of energetics involved in weight loss - and perhaps it's been the missing piece all along. Join me while I discuss and share tangible tools for fat loss, training, business, and dating - and how you can r…
- 257 | Life-Changing Method on How to Stop Procrastinating/Avoiding
If you're like me, you've done your fair share of procrastinating and avoiding. This issue has plagued me for a lot of my life, but over the last several months, I've learned a trick to get myself moving. Learn to face things head-on, and…
- 256 | Build Your Yearlong Nutrition Plan With Me
Ever wondered what nutritional periodization is? Heard people talk about it on IG (including me?) and it still feels confusing? Join me for this episode where I outline exactly what it is, how it helped me get amazing results, and how it c…
- 255 | How I Got Through One of The Worst Weeks of My Life
What happens when things don't go according to plan AT ALL and you end up having some of the worst weeks of your life (true story!)? How do you keep going + stay with your head held high and your mindset elevated? In this episode, I talk a…
- 254 | Stop Shrinking + Get to Work
Do you ever feel like you let the opinions of others rule your life? Do you hold yourself back on your body or business goals because you're afraid of being judged? I've been there, and have worked through so much of it. In this episode, I…
- 253 | Hot Girl Summer Survival Guide
How do we survive summer and travel while still feeling amazing in our bodies and not tired, uncomfortable, and bloated? Can you do this while actually enjoying yourself as well?! I definitely think so - in this episode, I walk you through…
- 252 | 6 Fat Loss Hacks (That Have Nothing to do with Fat Loss)
We're likely all set on macros + calories - but what about the rest of our lives? How can we make fat loss easier by adjusting simple things that were already doing? I discuss all of that in this episode! Mentions: Podcast on Desire + Food…
- 251 | 3 Things I've Done Recently to Step out of My Comfort Zone
Lately I've been stepping more outside of my comfort zone and facing fears directly... it's made me feel a LOT better. Here's exactly how I did that, what I've been doing, and my plan for continuing to do so. Links: Apply for Ashley's 1:1…
- 250 | How I Got Unstuck Over the Past Two Years
If you've ever felt stuck, in a rut, like life would never ever get better... I've been there. I've turned things around a lot in the past two years - join me as I discuss exactly what I did and how you can implement those things to come b…
- 249 | How to Feel Comfortable + Relaxed Around Any Food
Ever feel like you can't concentrate if there's a certain food in your house? Like it totally occupies your mind and you can't focus on anything else until you end up overeating it? I've BEEN THERE - and what helped me most were the tips i…
- 248 | Stop Letting Yourself Off The Hook
If you're always letting yourself off the hook when it comes to food, always looking for an opportunity to "cheat", and always feel deprived - this episode is for you. I outline exactly what I do to maintain my weight and feel free/calm ar…
- 247 | Dating with Ultimate Confidence + Power
In honor of V-Day, I recorded this personal episode about my journey with dating + relationships (which haven't always been easy or smooth!). I walk us through my own dealbreakers, lessons, and specific actions I took to feel aligned in ro…
- 246 | Choosing Minimums to Finally Take Action
The past few months, I've been doing an experiment and feel like I've unlocked a "secret". Listen in for some tips on how to lower the barrier, build consistency, and finally begin taking action on the things you always say you'll do, but…
- 245 | You Lost Weight, But What Happens When You Carry Your Old Identity?
When you lose a significant amount of weight, it can be hard to hold your new identity when the old one still lives in you. Join me for a personal episode about how I work through this. Links: Apply for Ashley's 6-Month Nutritional Periodi…
- 244 | My 2024 Lessons + 2025 Goals
Another year! In this episode, I reflect on 2024 and what I want to bring to 2025. I share my lessons, word of the year, and how we can use our experiences to guide us forward. Links: Apply for Ashley's 6-Month Nutritional Periodization +…
- 243 | How to Feel Good + Normal During the Holidays
The holidays used to leave me feeling overwhelmed, exhausted, and 10lb heavier. In this episode, I'm giving tangible tips for how I'm getting through the next month feeling awesome, energized, and like myself while fully participating in e…
- 242 | Life Updates + Relaxing through the Weight Loss Process
I'm back! I walk through what's been happening for the last few months, what I've been learning, and tangible steps for how to relax through the process of reaching our goals. Links: Get on the Waitlist for GlowFit Apply for Ashley's 1:1 E…
- 241 | Embracing Unfairness in Nutrition
Embracing unfairness is an underrated skill we'll need to cultivate in our fitness + nutrition journeys - tune into this episode for some real talk that'll help you stay consistent and do the work. Links: Get on the Waitlist for The Intuit…
- 240 | How I Went Full-Time in My Biz (& Other Manifestation Tips)
It took me years to become a full-time content creator + coach and it wasn't an easy journey. In this episode, I talk about the beginnings of my stint in the corporate world and how it led me to become an entrepreneur in 2012, and how I be…
- 239 | Is Intuitive Eating Really Intuitive?
I hear about this struggle ALL the time, so let's dive in with practical tips + steps to help you on this journey. Links: Get on the Waitlist for The Intuitive Macros Certification July 2024 Round Get on the Waitlist for GlowFit August 202…
- 238 | Suck it Up, Buttercup
Real talk, sometimes life isn't fair, and it's hard. This is something that shows up a lot in fitness and nutrition - the faster we get on board with it, the faster our results will come. Links: Get on the Waitlist for The Intuitive Macros…
- 237 | My Framework for Creating Boundaries with Food
Boundaries with food have been game changing for how I feel + manage decision-making around food. In this episode, I discuss my specific strategies and exactly how you can begin implementing your own in order to lose weight, feel amazing,…
- 236 | It's Okay to Want to Lose Weight
I've found more words recently for the message I've had for years now. It's okay to want to lose weight or change your body - even if you've been through eating disorders or had a complicated relationship with food. Let's talk about why. L…
- 235 | The Long Way is the Shortcut (In Body, Biz, + Life)
Obsessed with the quick fix? Let's talk about how to finally get comfortable with the long haul - and, spoiler alert: actually get lasting results. Links: Get on the Waitlist for The Intuitive Macros Certification July 2024 Round Apply for…
- 234 | Ugly Duckling Syndrome
In this episode, I talk through my ~journey~ of feeling like an outsider + growing up + how strength training + transforming my body has helped me feel like a completely different person inside + out. It gets personal! Links: Join Desert R…
- 233 | 10 Crystal Clear Signs You're in a Toxic Relationship
Leaving a toxic relationship is one of the hardest things you will ever do, but the growth on the other side is exponential if we choose that path. In this episode, Ashley discusses her experience being in a toxic relationship, how she lef…
- 232 | How to Not Feel Gross During Vacations or Parties
It's summertime, so most of us have a lot going on - how can you maintain your body + reach your goals when we're out of routine? In this episode, I discuss my exact strategies for eating out of the house and on vacation. It's not just "li…
- 231 | How to Take Action Right Now
If you need a pep talk, this episode is for you - especially if you're a perfectionist! Start taking action immediately with the steps outlined in this episode. Links: Get on the Waitlist for Ashley’s 8-Week Summer Strength Training Progra…
- 230 | Life Updates + What's Coming
I’m coming back after an unintentional 3.5 month break! I'm talking about some life updates, lessons, what’s been happening, and what I have coming up. Lots more to share :) Links: Get on the Waitlist for Ashley’s 8-Week Summer Strength Tr…
- 229 | Should You Hard Launch a Relationship on Social Media?
What a time to be alive. "Hard-launching" has become the new changing your relationship status on Facebook. Should you share it? How do you navigate romantic and personal relationships when you have an online business? In this episode, I w…