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. -- Apply for Ashley's Signature 1:1 Program, The Bod...

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 bat...

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...

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 on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashle...

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. -- Apply for Ashley's Signature 1:1 Program, The Body Lab App...

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...

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...

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. -- Apply for Ashley's Signature 1:1 Program, The Body Lab App...

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 rath...

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 alwa...

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 Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley...

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 you can take today to understand the importance of weightlifting, and how it can change your life i...

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 automatically overeat or leave your body. In this episode, I share how I developed presen...

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 self-motivation, delayed gratification, and impulse control. If you're neurodivergent or hi...

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 what you're going through, and how to keep your head in the game long enough for a come...

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 working on changing your body right now. -- Mentions: Dr. Lauren Comenso-Semple on IG -- Apply for A...

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 mindset to show up + put in the work to get the results you've always wanted. -- Mentions: Podcast about...

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 comfort in the long-term. -- Apply for Ashley's 1:1 Nutrition Coaching Offer, ShapeShi...

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 self-trust, the only thing that won't bring the weight back. -- Apply for Ashley's 1...

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 maintenance, food freedom, self-trust, working through your patterns + beliefs about yourself, and...

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 a bit of my business journey, what to expect going forward, and hopefully inspire you to continue...

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 Lab Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join As...

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 - and how I'm planning on using the time I got back. Links: Apply for Ashley's 1...

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 through my lessons of 2025, goals/word for 2026, and the yearly list I do to help me create clear action...

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 Coaching Offer, ShapeShift Get on the Waitlist for GlowFit 2026 Follow Ashley on Instagram Fol...