The Body Lab

When I look back at past versions of myself, I often don't recognize them. What does it really take to become someone new in fitness, strength, and business? What patterns do I see in those who succeed and those who stay stuck?

If you're in need of a pep talk, and need steps to master the rest of the year, this episode is for you.

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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, which don't always have to be complicated + take a ton of time.

Listen in as I walk you through my batch cooking methods.

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My cookbook, Delish Delights:

https://ashley-pardo.mykajabi.com/offers/Py6EeLWg

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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 alcohol to make us feel better. I'm combating this by getting back INTO my life, and fostering my creativity more than I have in years.

We usually give ourselves extra rules, willpower, and discipline to help our habits - but it's much more sustainable (and fun) to enrich our lives enough through our own nourishment and creativity, and be so engaged that those habits become uninteresting. Sounds far off? Listen to the episode and you may change your mind :)

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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.

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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 a little easier and gain confidence.

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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 - because Hanna is honest and vulnerable about her process around mental health, moving past disordered eating + getting to a strong, resilient place with your body + food.

We also cover how Hanna embraced discomfort + created a big life, trading her former food obsession for Thai boxing, creativity, marathons, hobbies, and really living IN her life.

Weight loss is often a side effect of this - and Hanna lost about 20 pounds.

I know many of you will see yourself in this story, and I’m grateful to Hanna for sharing so personally and proud of all her incredible growth.
 
 We discuss:

• Hanna’s background as a chemist in Zurich and person who loves life
• What does it mean to accept how you are?
• What Hanna’s struggles with food looked like
• Feeling misunderstood by therapists
• How she became binge-free for over 3 years
• Working with discomfort + Building resilience
• How to become consistent when you love extremes
• Building structure without tracking
• Taking small steps to build big progress
• How to self-regulate
• How coaching makes the process more efficient
• When healing goes wrong
• Learning to accept yourself for bigger growth

About Hanna:

Hanna is a scientist based in Switzerland and a former 1:1 client of Ashley's. Their work together helped her find something surprisingly simple: real change came not from more self-fixing, but from accepting her history, her sensitivity, the way her brain works.

From there, discipline stopped being punishment and became a love language — the thing that makes her feel her best, whether that's a workout squeezed in while traveling or a yogurt bowl in whatever country she's in. Three years and 9 kg later, she's still keeping the promises she makes to herself, and still curious what life has in store for her.

Follow Hanna on Instagram

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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 medicine and in these new medications - join us as we cover:

- How Molly started in Obesity medicine + began prescribing GLP1’s 

- What is a GLP1 and what does it do once administered?

- Who qualifies for a GLP1?

- What are the metabolic conditions that would make someone a candidate?

- Do supplements matter?

- Labs that Molly looks at when someone begins on a GLP1

- The role that environment plays in obesity

- Why an integrative approach matters

- What she sees in her clients

Molly's Website

Follow Molly on IG

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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 catalyst we need to feel better.

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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 your workload feels too heavy, and how to break it instantly using flexible, moving dials rather than all-or-nothing switches. If you are tired of white-knuckling your days and actually get consistent, listen in.

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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 it feels excruciating.

As always, I believe in the resiliency of the human spirit, and am always in awe at how much we can grow, repair, and get used to life's new terms for us.

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