PODCAST · health
The Body Lab
by Ashley Pardo
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
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288 | How I Meal Prep + Batch Cook
Many of you know I used to be a private chef in a past life - which taught me to keep my meals SIMPLE! I know meal prep can be a huge struggle, so in this episode exactly how I stay on track week to week without a ton of time or effort. I also hate diet food, and eat flavorful, hearty meals…
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287 | Kill Your Bad Habits + Get Your Attention Back
There's never been a more distracted and consuming era than right now. With the rise of AI, and more (free, short-form) content than ever before, it's easy to get stuck in dopamine loops and constant information seeking that leaves you feeling exhausted and burnt out - reaching for food or…
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286 | Lessons from Turning 41
I thought my 40's would be scary - but they're turning out to be a new beginning. In this episode, I walk us through my most profound lessons, no matter what age you are. -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley...
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285 | Handling Uncertainty + Ambiguity During Weight Loss + Transformation
Riding the wave of uncertainty is to be expected during weight loss - but if you have a predictable plan, and tools made for your brain, it makes it a lot easier. In this episode, Ashley discusses why uncertainty is harder for sensitive souls, and how we can flip that on its head to make it feel…
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284 | Hanna Hunziker - From Food Obsession to Living Life to the Fullest
I talk a lot about “doing the work” to change your relationship with food + your body - and this episode dives DEEP into what that process looks like. I’m so excited to share the conversation I had with one of my favorite clients, Hanna Hunziker, a scientist + chemist who lives in Zurich…
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283 | Dr. Molly Lupo - All About GLP1's
Dr. Molly Lupo is on the show today talking all about one of my most requested topics, GLP1's. Molly is a Doctor of Nursing Practice who runs a clinical practice from her home in Omaha working with clients on weight loss treatment and prescribing GLP1's. She's a wealth of knowledge in obesity...
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282 | Lessons From My First Deficit in 18 Months
It's been over 18 months since I did a calorie deficit - it was definitely tough the first few days, but I was surprised to see how much better I felt and how much it really was the reset I needed. Tune in as I share what helped me, how times of discipline can help us focus + ultimately are the...
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281 | Finally Overcoming The Perfectionism Trap
Perfectionism isn’t a high standard—it’s a survival mechanism designed to protect your nervous system from the anxiety of a chaotic environment or an unrealistic expectations trap. In this episode, I break down why your brain forces you into a "perfectionist freeze" or procrastination loop when...
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280 | Pet Loss, Grief, and Saying Goodbye to Miss Faye
Miss Faye was such a big part of my life for 10 years. Losing her this year was something that rocked me to my core, and was one of the hardest weeks of my life. I want to share my experience with Pet Loss + Grief in case you're going through it too, and to let you know that you aren't alone if…
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279 | What I'm Doing For Summer Success
If you're craving a reset for summer, here's exactly what I'm doing to reset, keep my mindset right, and embrace the summer season (my least favorite lol) to feel incredible. -- Get on the Waitlist for Ashley's 4-Week Fat Loss Group, Summer Queen Apply for Ashley's Signature 1:1 Program, The Body...
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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 when you feel resistant towards it. I walk through steps…
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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. It's what lets you feel the urge to binge and NOT...
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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 require strong executive function, sustained...
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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 of setbacks, steps you can take to move forward no matter...
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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 consistency, and how to get your mindset right if you're...
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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 things + being consistent, this episode will change your…
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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 learn how to become our own source of reassurance and...
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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 lifelong weight loss, permanent behavior change, AND...
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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 my work which are: lifelong change, sustained + easy...
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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 best + most impactful content for you. I walk you through…
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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 1:1 Nutrition Coaching Offer, ShapeShift Apply for The Body...
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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 fully committed to my goals... and reached them. I also talk...
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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 dopamine to create a more intentional, calm, and happy life -...
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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 this season, and you're grasping at straws to stay…
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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 to listen. Links: Apply for Ashley's 1:1 Nutrition…
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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 embrace flexibility instead to get, and keep, our best...
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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, ShapeShift Join Total Body Blitz Follow Ashley on Instagram…
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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 if we have any goal. I share mindset strategies + tangible...
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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-effect has been becoming hotter, a word I used to struggle…
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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 hard sometimes, and how we can choose to celebrate in a way...
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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 raise your vibration to get the results you've always…
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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 with strength, in this episode. Links: Apply for Ashley's...
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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 can help you build your best body and metabolism. Be…
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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 about the tough beginning of my summer and how I navigated...
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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 walk you through exactly how you can start putting your…
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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 6 strategies to help you feel incredible and confident...
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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 Part 1 Podcast on Desire + Food Part 2 Links: Apply for...
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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 Nutrition Coaching Offer, ShapeShift Enroll in Binge-Free...
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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 back to your power + get unstuck. Links: Apply for Ashley's...
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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 in this episode, and the concept of food habituation.…
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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 around food, without any restriction. Links: Apply for...
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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 romantic relationships, set boundaries, ask for what I want,...
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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 can't. Links: Apply for Ashley's 1:1 Email-Only Nutrition...
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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 Periodization + Strength Training Mentorship, GLOWFIT Apply for...
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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 + Strength Training Mentorship, GLOWFIT Apply for Ashley's…
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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 everything the holidays have to offer. Links: Get on the...
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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 Email-Only Nutrition Coaching Offer, ShapeShift Apply to…
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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 Intuitive Macros Certification July 2024 Round Get on the…
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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 began posting content online in 2017. I also discuss my...
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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 2024 Apply for Ashley's 1:1 Email-Only Nutrition Coaching...
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ABOUT THIS SHOW
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.
HOSTED BY
Ashley Pardo
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Frequently Asked Questions
How many episodes does The Body Lab have?
The Body Lab currently has 286 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Body Lab 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...
How often does The Body Lab release new episodes?
The Body Lab publishes regularly with 286 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The Body Lab?
You can listen to The Body Lab on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Body Lab?
The Body Lab is created and hosted by Ashley Pardo.
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