EP40: Mental Toughness, Food Noise & the 80/20 Rule with Ashley Larsen

Ashley Larsen is both a registered dietitian and a personal trainer — a rare combination that gives her a uniquely balanced perspective on health. In this episode, she breaks down why she'd choose exercise over nutrition if she could only give someone one tool for better health, and how starting with movement naturally leads to better food choices instead of the other way around.Ashley unpacks the psychology of dieting: why willpower works like a rubber band that eventually snaps, why restrictive "good food/bad food" thinking backfires, and how her 80/20 approach to eating helped her overcome a serious sugar addiction. She also shares the "stages of change" model she uses with clients, a gut-punch story about a client who quit on herself, and the difference between a fixed mindset ("I got an A, I won") and a growth mindset ("I'm going to put in the work"). This conversation is packed with practical, sustainable strategies for anyone who's tired of the diet rollercoaster and wants real, lasting change — mentally and physically.00:00 Do Hard Things00:50 Meet Ashley Larson02:25 Exercise Before Nutrition04:20 Willpower And Cravings06:40 80 20 Food Balance09:53 Protein Planning Basics11:59 Practice Not Perfection13:55 Growth Mindset Goals18:12 Progress Over Perfection20:11 Fitness Beyond The Gym21:50 Vulnerability In Coaching28:40 The Real Why Behind Weight30:04 You Don't Need Salads31:45 Balanced Food Mindset32:01 Why Clients Show Up32:29 Exercise For Capability33:45 Pain Relief Through Strength34:54 How Hard To Push36:09 When Clients Quit38:52 Stages Of Change42:44 Breaking The Excuse Loop44:41 Training Hard Things46:46 Practice Builds Resilience48:19 Unlocking New PRs55:07 Progress Beyond The Scale58:31 Grace After Time Off01:00:16 Mental Toughness Rich Life01:01:24 Strict vs Sustainable01:02:20 Inside 75 Hard01:03:20 No One Size Fits01:04:11 Process Goals Monthly01:07:16 Promises Build Confidence01:10:28 Flip Your Self Talk01:14:18 Hard Season Advice01:15:44 Client Transformation Story01:21:32 Food Guilt vs Shame01:25:09 Wrap Up and Where to FindCheck out Irene Cares on other platforms:- Irenegpt.ai- Instagram- TikTok- Youtube