The Body Lab

In this episode, Ashley is joined by her friend and fellow Nutritional Therapy Practitioner, Kara Livingston. Kara is a stay at home mom that runs her blog, Simply Whole Nutrition, on the side. She focuses on mindful eating and creative, practical, and simple ways to get kids to eat well and focus on real food without being dogmatic or overbearing.We cover:- Mindful eating practices- The power of real food- How to feed your kids well without dogma or control- Differences in kid's moods/emotions based on what they eat- Managing social situations- Ways to make healthy food a part of daily life- Fostering a positive body image with kids- Ways to involve your children with cooking- Self-care for mamasFind Kara at:www.simplywholenutrition.comFollow her on IG @simplywholekaraMentions:Hunger vs. Cravingshttp://www.simplywholenutrition.com/blog/mindful-eating-hunger-vs-cravingsThirty Minute Dinner Recipeshttp://www.simplywholenutrition.com/cook-with-meBaby Food E-Bookhttp://www.simplywholenutrition.com/baby-food/feeding-baby-the-simply-whole-wayMeal Planninghttp://www.simplywholenutrition.com/blog/411-on-meal-planning?rq=meal%20planningThe Learning Towerhttps://www.amazon.com/gp/product/B001ECHXVC/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001ECHXVC&linkCode=as2&tag=simply046-20&linkId=58424936b5d893262a19166af4c7d123Sign up for Ashley's newsletter at:www.ashleypardo.comFind Ashley on social @ashleykpardoSubscribe to her YouTube Channel:https://www.youtube.com/channel/UCoKT0w1wSsYtHagmfJuGgRA?view_as=subscriber

In this episode, Ashley talks about what Food Freedom REALLY means and why traditional intuitive eating fails so many people.If you've been confused about these two topics, this episode is for you. Ashley breaks down practical steps to food freedom and why, for some of us, intuitive eating can make us feel worse, guilty, and lost, the opposite of what it should be doing!Mentions:The Food Freedom Manifestohttp://ashleypardo.com/2018/02/09/food-freedom-manifesto/Non-negotiableshttp://ashleypardo.com/2017/05/02/what-are-your-non-negotiables/Food Freedom Club - Ashley's 6-week coaching program that teaches this stuff in further detail:https://ashleypardo.lpages.co/food-freedom-club/Sign up for Ashley's newsletter:https://app.convertkit.com/landing_pages/163213?v=6Follow Ashley on Instagram @ashleykpardo

In this episode, Ashley is joined by her friend & mentor, Gaby Guzman. Gaby is a creative activist, strategist, and mama behind The Jupiter Circle, a company that empowers women to tell & own their story through branding & Feng Shui.Ashley was instantly drawn to Gaby after attending her workshops. She has a magical ability to bring together soul-driven women and talk about some GOOD stuff, just like in this conversation.We cover:- Gaby's story- Her new offering, Abundant Soul- Basics of Feng Shui- Manifesting what you desire- Committing to self-awareness & doing the work- Listening to your intuition- The power of recognizing your shadow- Honoring & believing in your worth- Trusting life & yourself- Self-care practicesFind & work with Gaby at:www.thejupitercircle.comFollow her on Instagram @thejupitercircleMentions:The War of Art by Steven Pressfieldhttps://www.amazon.com/War-Art-Through-Creative-Battles/dp/1936891026/ref=sr_1_3?s=books&ie=UTF8&qid=1518524844&sr=1-3&keywords=the+war+of+artA New Earth by Eckhart Tollehttps://www.amazon.com/New-Earth-Awakening-Purpose-Selection/dp/0452289963Big Magic by Elizabeth Gilberthttps://www.amazon.com/Big-Magic-Creative-Living-Beyond/dp/1594634726/ref=sr_1_1?s=books&ie=UTF8&qid=1518524886&sr=1-1&keywords=big+magic

In this episode, Ashley is joined by Tim (aka Tinier Tim) Bauer, motivational speaker & writer. Tim's story is remarkable: he lost 225 pounds (he says he lost 1 pound 225 times, which I love) over 6 years ago and has kept it off since.Ashley resonates deeply with his story because he attributes his success to the major mindset shifts he has made throughout his journey. This is aligned with the message she's so passionate about spreading: that any change begins in the mind, and it must be made on a level deeper than just the body in order for it to be sustainable. There is a huge opportunity we all have to change our lives, and we must be courageous enough to look at all aspects of ourselves in order to fully heal and reach our true potential.We cover:- Tim's story- Mindset shifts for weight loss- Tim's food philosophy- Tim's thoughts on intuitive eating & body positivity- Movement practices- Male body imageFind Tim at:http://tiniertim.com/Follow him on Instagram @tiniertimWatch his TED talk (so good!):https://www.youtube.com/watch?v=w_VLzmg6kaISign up for Ashley's newsletter at:www.ashleypardo.comFollow Ashley on Instagram @ashleykpardo

In this episode, I talk about the lessons I learned from my story (which I talked aaall about in last week's episode, did you listen?) and how I've applied them and changed SO much since I experienced the most profound struggles in my life.I know I wouldn't have learned these lessons unless I had gone through some haaaaard shit. And for that, as cliche as it sounds, I am full of gratitude and pride for having gone through what I did. Without them, I wouldn't be where I am now, on a mission to help YOU out of those same struggles.Sign up for Food Freedom School (runs until February 4, 2017) here:https://ashleypardo.lpages.co/food-freedom-school/Sign up for Ashley's newsletter here:www.ashleypardo.comFollow Ashley on Instagram @ashleykpardo

In this honest and raw episode, Ashley tells her whole story and details her past with eating disorders, her body journey, and relationship & self-worth/self-esteem struggles that molded her into who she is today. She has grown from her past and converted it into fuel for her mission to empower women to trust themselves, speak up for themselves, and go after what they want in their lives, while feeling great in their body and brain as they do so.It's only because of what she went through that she is able to work with others on a deep level and help them with their own difficulties with food & their body because she has BEEN THERE.Be sure to sign up for her FREE 7-day course & live training, Food Freedom School:https://ashleypardo.lpages.co/food-freedom-school/Other mentions:Women, Food, & God by Geneen Roth:https://www.amazon.com/Women-Food-God-Unexpected-Everything/dp/1416543082Sign up for Ashley's newsletter at:www.ashleypardo.comFollow Ashley on Instagram at:@ashleykpardoIf you have a question to be answered on a future episode of the podcast, send it to:[email protected]

In this solo episode, Ashley discusses the healing food timeline, a framework she created to help others see and honor where they are in their journey. After working with dozens of other women (and going through it herself!), she's seen characteristic steps each person goes through as they begin to heal their relationship with food.She outlines these steps to help you achieve your own food freedom and long-term health. She discusses an optional elimination diet, which she believes is an amazing (but temporary) tool to help you figure out what foods actually work for your body.The food healing timeline:- Dieting/bingeing- Fed up- Legalization of all foods- Elimination diet- Reintroduction- Day-in & day-out food freedomBlog posts mentioned that complement this topic:The healing food timelinehttp://ashleypardo.com/2017/07/11/food-healing-timeline/The goal is kindnesshttp://ashleypardo.com/2017/02/14/goal-always-kindness/Non-negotiableshttp://ashleypardo.com/2017/05/02/what-are-your-non-negotiables/Living in the gray areahttp://ashleypardo.com/2017/11/20/living-gray-area/Legalizing foodshttp://ashleypardo.com/2017/02/23/legalize-allow-foods/Ashley's Whole30 experiencehttp://ashleypardo.com/2015/08/21/whole30-recap/Doing an elimination diet (the Whole30)https://whole30.com/whole30-program-rules/Reintroducing foodshttps://whole30.com/step-two-finished/Sign up for Ashley's newsletter at:www.ashleypardo.comFollow Ashley on IG at:@ashleykpardo

In this episode, I'm joined by my two best friends, Michelle Kanaar & Karla Zabludovsky. The significance of having genuine support and the ability to be fully seen and heard by others has become increasingly evident to me throughout the years. There's no better way to discuss this topic than to speak candidly with the two ladies who offer me this unconditional sisterhood.Prioritize your social health as you would your nutrition, movement, and sleep. It's foundational for our wellbeing as humans to connect with others in a deep and meaningful way.Find them on Instagram & Twitter:@mikanaar@karlazabsMichelle's photography company (local to Chicago, IL):www.michellekanaarphotography.comwww.michellekanaar.comKarla's article's on Buzzfeed:https://www.buzzfeed.com/karlazabludovskyFind Ashley and sign up for her weekly newsletter at:www.ashleypardo.comFollow Ashley on Instagram:@ashleykpardo

In this episode, I’m joined by yoga teacher & psychotherapist, Gretchen Suarez. Gretchen has been my Ashtanga yoga teacher for almost three years, and she’s been integral to helping me grow personally through yoga, mindfulness, meditation, and disidentifying from my thoughts. Doing the work of being awakened & aware isn’t easy, but is imperative in creating a foundation of self-love, facilitating our healing, alleviating suffering, and being comfortable in our own skin (without running from ourselves). If you are curious about this work (or are a human!), this episode is for you!Like Gretchen says in the episode, getting into our bodies and feeling the full spectrum of emotions is a tool to see who we really are, because “there’s a whole world waiting for you to look at”.The episode covers:- Gretchen’s story of going from a successful marketing executive to yoga teacher & psychotherapist- How yoga can facilitate growth aside from the physical- Liberation from the narratives we tell ourselves- Challenging old beliefs that no longer serve us- Integrating mind & body for healing- Training the mind to be comfortable with discomfort- Changing our relationship to pain- Choosing to not suffer through our discomfort- Self-actualization, well-being & being comfortable in your own skin- Being committed to showing up in your life- Spiritual bypassing- Sitting with the full spectrum of your emotions- Starting a meditation practice- Disidentifying from our thoughts and not abandoning ourselves- Cultivating non-judgement- Being kind & loving towards yourself - Getting into therapy for psychological developmentTo work with Gretchen, find her at www.gretchensuarez.comMentions:The religion of tomorrow by Ken Wilberhttps://www.amazon.com/Religion-Tomorrow-Traditions-More-Inclusive-Comprehensive/dp/1611803004Pema Chodronhttps://www.amazon.com/Pema-Chodron/e/B000AP9Y2A/ref=sr_tc_2_0?qid=1514902549&sr=1-2-entThe psychology of awakeninghttps://www.amazon.com/Psychology-Awakening-Buddhism-Day-Day/dp/1578631726/ref=sr_1_1?s=books&ie=UTF8&qid=1514902578&sr=1-1&keywords=the+psychology+of+awakeningAlan Wallacehttp://www.alanwallace.org/Jack Kornfieldhttps://jackkornfield.com/Be sure to subscribe to Heart Food Podcast, and rate & review on iTunes!You can find Ashley and subscribe to her newsletter at www.ashleypardo.comFollow Ashley on Instagram at @ashleykpardo

This episode is all about intention setting & resolutions for 2018!.I used to set biiiig intentions for the new year. So big that I’d get overwhelmed, give up, and do precisely zero of them. Now, I focus on how I want to feel every single day, take the tiniest baby step I can to get there, literally just the next right thing, and then do it over and over again. .I choose to be happy and positive regardless of circumstance because #mindset. I talk about how much my life has changed after implementing these mindset practices and how taking big action in your life (regardless of whether you’re scared or ready or not) is something that can change your life in a significant way if that’s something you’re itching for.Make 2018 the year that you finally do the stuff that you’ve always told yourself you would do.The episode covers:- A new approach to resolutions- Coming out of tough times- Growth through difficulty- Developing & committing to a movement practice - Setting intentions & goals for the year- My personal goals & feelings- My experience with alcohol & how drastically cutting down has completely changed my life for the better- What resolutions have to do with dieting & extremes- Moving straight towards your goals with bravery- Taking massive action- Developing a word for the yearSign up for Ashley’s newsletter at www.ashleypardo.comFollow Ashley on Instagram @ashleykpardoPlease share, subscribe, rate, and review!Mentions: Emotional Agility by Susan Davidhttps://www.amazon.com/Emotional-Agility-Unstuck-Embrace-Change/dp/1592409490Jess Lively’s The Lively Show Podcasthttp://jesslively.com/livelyshow/Danielle Laporte’s workhttp://www.daniellelaporte.com/