🖤 The Body Lab 🖤

Stop the Restrict/Binge Cycle, Build the Body You Want + Keep it Forever

4-6 Months of 1:1 Coaching to Break Free from All-Or-Nothing Thinking with Food, Build Muscle, Lose Fat, and Finally Get Food Freedom

Stop Starting Over. Start Changing.

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4 or 6 Months of Expert Coaching:

Individual Macro-Based Nutritional Periodization Plan

I will be providing you the exact, individualized nutritional strategies and specific phases needed in order to lose weight, build muscle, sculpt your body and get leaner. No confusion here - you'll have my eyes on your blueprint and all periodized nutrition + adjustments done by me for the entire 4 or 6 months.

Progressive + Straightforward Strength Training Plan (Optional Cardio + Mobility Plans Included)

You will be receiving workouts (cardio, strength, + recovery) to become your fittest, strongest, happiest self, and build significant muscle tissue to improve your metabolism to burn fat.

I will also be reviewing your progress via form checks as needed, so you can get real-time feedback to maximize your training results.

Behavior-Based Coaching, Accountability, + Support

You'll have a calendar, habit tracker, and weekly/daily accountability check-ins for your specific rate of progress (which I will help you individualize) - vital ingredients that will help you stay consistent, and get the results you want.

We will also be diving into the mindset + behavioral strategies needed to sustain this change for life.

Your brain doesn't work like theirs. Your program shouldn't either.

You've tried:

  • Whole 30, Paleo, Keto, Macro Tracking, + Intuitive Eating
  • Multiple Coaches, Programs, and Challenges
  • "Perfect" weeks followed by weekend binges
  • Restricting harder, only to lose it again

And you're struck in the same cycle:

  • "This time will be different. I'm going to be perfect."
  • Track everything, hit your numbers, and feel in control
  • One meal off-plan turns into a full binge
  • Shame spiral + promise to start over on Monday

Repeat for months + years.

You know what to do. And yet, the cycle continues.

Standard nutrition coaching wasn't built for the way your brain works: the dopamine loops, all-or-nothing thinking. The dysregulation that makes "just track your food" feel like an impossible task on a hard day.

The problem isn't willpower, it's the restrict-binge cycle that plagues chronic dieters for years (I know, I was one for 20+ years).

No meal plan, macro target, or "just try harder" approach will fix it.

You need to fix the PATTERN underneath.

That's what The Body Lab does. Every strategy, phase, and check-in is designed around how your nervous system actually functions, so that this time, it clicks.

You're not broken, you're using the wrong framework

  • You track perfectly for two weeks, then one stressful day undoes everything and you can't figure out why you "let it happen again"

  • Weekends, travel, social events feel like landmines. You brace yourself before every dinner out, every vacation, every holiday

  • You go hard Monday through Thursday, then Friday your brain decides it's the last meal before the diet starts again

  • You've lost the same 15–20 lbs multiple times and you're terrified you'll never actually keep it off

  • You're exhausted by how much mental energy food takes up. You want to be normal around food

  • You're smart, accomplished, and capable in every other area, and this one thing feels humiliatingly out of control

  • Your body doesn't respond like it used to (metabolism feels broken)
  • You track your food but still can't lose weight or see definition
  • You're either restricting or bingeing - no middle ground
  • You've tried everything but nothing sticks
  • You're terrified this will just be another program you quit

 

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WHAT THE BODY LAB ACTUALLY IS: 1:1 Coaching To Fix Your Patterns + Build Your Dream Body

Not another meal plan, rigid macros you can't sustain, or "eat less and move more"

The Body Lab is:

  • Pattern work based in neuroscience to break the restrict-binge cycle
  • Flexible nutrition frameworks + tools (not meal plans)
  • Progressive strength training to build muscle + metabolism
  • Nervous system regulation tools 
  • Behavior change coaching
  • Skills that last FOREVER (not just 6 months)

So you can:

  • Eat bread without eating the whole loaf
  • Go to restaurants without spiraling
  • Have weekends that look like weekdays (no more Monday shame)
  • Trust yourself around ANY food
  • Build the body you want while eating MORE than you thought possible

Here's what no one's told you yet: this is a nervous system problem, not a discipline problem.

For neurospicy women, ADHD, anxiety, high-sensitivity, trauma histories, the restrict-binge cycle isn't a character flaw. It's a neurological response to an approach that was never designed for your brain.

Standard macro tracking + willpower = cortisol spikes, dopamine crashes, and a shame spiral. Every single time. That's not you failing the program, that's the program failing you.

My signature method, Intuitive Macros, works because it works with your nervous system instead of against it. It builds:

  • Structure that's flexible enough for real life
  • Pattern interruption for sabotage cycles
  • Behavioral scaffolding that makes showing up feel possible even on the hard days
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After 4-6 months in The Body Lab, you'll:

  • Look visibly leaner: 10-40lb lost depending on starting point
  • Break free from binge + restrict cycle 
  • Lose fat eating MORE: 1800-2000+ calories, not 1200
  • Stop thinking about food 24/7 
  • Stop emotional eating + using food as a coping mechanism
  • Navigate restaurants/travel/social events without anxiety
  • Trust yourself: keep chips in the house without eating the whole bag
  • Be measurably stronger: hitting PRs, visible muscle definition
  • Eat like a normal person: pizza on Friday doesn't ruin your week
  • Trust yourself around food, no more binge cycles, food obsession gone
  • Have skills that last forever, you won't need me anymore - that's the point

Real client example:

KL lost 37lb in 6 months eating 1,900-2,000 calories. She has PCOS, travels constantly for work, and lifts 4x/week. She eats bread, pasta, chocolate. Zero muscle lost (confirmed by body scan). She's continuing for another 6 months to build muscle.

This is what's possible when you fix the patterns + build the skills.

What Makes The Body Lab Different from every other program you've tried?

Other programs:

  • Give you meal plans that you follow until you can't, then you quit
  • Require perfection + rigid macros with no flexibility
  • Focus only on food/exercise and ignore behavior patterns
  • Work for 3 weeks then fall apart when life happens
  • Keep you dependent and don't prioritize eventual autonomy + independence

The Body Lab:

  • Teaches you skills + flexible frameworks you can use forever
  • Builds in flexibility from Day 1 so it works when life becomes messy + stressful
  • Fixes the patterns underneath the restrict + binge cycle, food obsession, and self-trust
  • Works for years, not weeks
  • Makes you independent: you graduate with skills, not dependence

The Difference:

Other programs give you rules to follow, while The Body Lab teaches you how to think, so you can make decisions for yourself - forever.

Read real testimonials from women just like you:

 

"Ashley brings a unique and sustainable approach to nutrition coaching. I was able to find immediate success with doable realistic changes that didn't feel like I was depriving myself or having to completely change my lifestyle to make progress. This program can help you make a change for life and maintain the weight loss months after a deficit."
 
"Just sign up!! Don’t wait for the perfect time or when you think you’re ready! You’ll never be truly “ready” if you’ve struggled with this stuff in the past. It’s such a simple framework to follow and the support the whole way through makes a big difference."
 
"This isn't a gimmick and def not a fad. It's sustainable for real life situations. I came into the program thinking I wanted to lose the last 5-7 pounds that just would not budge. I ended up losing almost 20! Ashley knows how to navigate real day to day life and the drama that comes with it. This isn't a quick fix diet. She teaches you how to really dig in and gives you the why around the macros. I appreciate the education and the reasoning behind it so everything makes sense. I had to navigate hormonal and thyroid issues, the loss of a job and a sick parent and I was still able to get amazing results. It took effort but this isn't a deprivation diet it's something you can build off of forever. I feel educated now to be able to phase my nutrition as I continue my journey! I always knew Ashley had my back and was there to help me along the way with amazing ideas and support!"
 
"I would tell them that they haven’t found the right coach. The right coach would get them through the hurdles and do it in a realistic way. I think if you are truly ready to show up for yourself then Ashley will help you achieve those goals over time. People need to come prepared for consistency and patience while being realistic about enjoying real life while making changes."
 
"Coming from someone who has always tried it on her own because I felt I knew so much about diet and nutrition, this is different. Ashley meets you where you are, doesn't try to force foods, specific diets or supplements on you. She is very supportive but able to see the things you are missing and call you out when needed. Best of all, she has been on the other side and has very good understanding of how you are feeling at any stage and can support you through it."
 
"Working with Ashley has been life changing. I came to her frustrated with the way my body looked and not knowing how to lose all the weight I had gained in the last 5 years. As a former D1 athlete, I was doing all the weight training and eating what I thought was healthy by prioritizing protein and whole foods, but I was not making any progress and growing tired of buying bigger clothes and hiding from the way I looked. In the first 4 months of working together I was able to lose 22 pounds while mostly traveling on the road for work about 60% of that time. My body composition completely changed and I could finally see all the muscle definition I actually had. The calorie deficit was manageable and no foods were off limits. I didn’t feel deprived and her specific framework helped me to know exactly what to do to have insane progress and start to feel confident in my body again. I can fit into all of my old clothes comfortably and finally look forward to buying clothes that actually show off my physique rather than hiding it. After continuing 4 more months in her program, I have been able to maintain my weight loss, eating significantly more calories than I was before because my metabolism has improved. Ten of those weeks were spent in Europe enjoying all the foods I love (croissants, bread and butter, pizza, pasta, gelato, and ALL the carbs) while continuing to follow her framework — returning home having not gained any extra weight. My body composition has continued to change with even more muscle definition and hitting PRs in my strength training at the gym. I feel well equipped with the daily habits and consistency I have now and no longer feel like I am guessing as to what will work. I look forward to continuing with nutritional periodization and getting stronger and feeling great in my body and what it is capable of doing."
 
"Not to be dramatic, but Ashley’s Intuitive macros framework and the Shapeshift program was truly life changing. I feel like I have a framework and mindset I can vary with me through the rest of my life now! It was so straightforward to follow and really took the guesswork out of what I was supposed to be doing - it put the focus on me and getting into action because it was clear what had to be done. AND I started to get results so quickly that it felt easy to stay motivated to keep going. I highly recommend the intuitive macros framework and the support I received during the shapeshift program made it even easier to meet my goals! Highly recommend!!"
 
"I could write a novel about how your program and coaching continue to change my LIFE, my relationship with food and my relationship with myself. I have done lots of programs and diets throughout my life, and none of them come even close to Intuitive Macros. Intuitive Macros has taught me how to actually LIVE. It’s absolutely liberating to start from a place of acceptance and awareness, and grow from there. I have learned so much about myself, my body, my preferences, my core values. I love how your program is rooted and grounded in truth, knowledge and compassion. I feel calmer around food. I feel more comfortable in my own skin. The sense of urgency has settled which is huge for me and I am actually enjoying where I am in my process. Nothing extreme – and it’s super amazing to see how my results are coming from tiny and tolerable action steps! I am learning how to eat and move for life. The permanency that comes with IM is the best! I have spent most of my life praying for balance in regard to nutrition and fitness and I finally feel like I have the framework, the skills, the tools and the support to live in this space FOREVER. Everything you teach is so practical and applicable. It all makes so much sense and you do an incredible job of meeting me where I am. I am empowered and equipped and it feels so good! Thank you, Ashley! I am beyond grateful for you and your work! I love learning from you. You totally get it! Words cannot express my gratitude."
 
"I’ve been on every diet and taken numerous challenges. They all yielded temporary results but none addressed the underlying issue nor were a lifestyle change. Ashley has the knowledge, tools and patience that helped me have a better relationship with food. I’m know able to be in control and make decisions to manage my weight."
 
"What makes a good coach? They have to be knowledgeable, yet relatable. Serious about helping you make changes, but funny enough to make sure that you don't take changes or yourself too seriously. They need to be approachable, compassionate and care about you. If you are looking for someone with these qualities to coach you about food, nutrition and your relationship with them, look no further than Ashely Pardo. Her Intuitive Macros course will set you up for a lifelong healthy rapport with food. If you're reading this, you have probably tried many diets with some short-term success. What Ashley and her course will do is; teach you the mindset shifts and self care strategies to never diet again. I feel empowered and confident that I have tools, strategies and support to make good choices and reach my nutrition and weight goals. 10 out of 10 recommend Intuitive Macros, if this is what you are looking for."
 
"Working with Ashley has been such a blessing! For years, I’ve been circling around in the fitness space and have done many different workouts, different diets, and yet I still found myself in a place where I just wasn’t quite comfortable in my body. I have a lot of nutrition knowledge, but some of those sneaky fitness myths from the past were still lurking. I really needed someone to break things down for me and to have someone to be accountable to. Having the accountability piece allowed me to implement consistency while I worked with Ashley. I signed up with a goal of losing some weight and feeling better in my body before my wedding. I think Ashley and I worked together for about four months before my wedding day and when my wedding day came, I felt so beautiful and comfortable in my body. I did lose weight, but I also gained the ability to make progress while living my life fully. This was such a huge key to the success of it all! Having someone teach you that you can live your life, enjoy eating out, enjoy the things that you really want to enjoy while still making progress was such a huge win for me. Working with Ashley is just the best and I’m such a great place with myself right now in my life because of her. 💗"
 
"My work with Ashley was invaluable! After over a decade of restricting and feeling guilty when I ate “over my calories”, Ashley helped me reset my mind and body. It is amazing how much more clear and energized I felt after adding more calories, protein and especially carbs (no longer afraid). I was pretty much at my ideal weight and afraid initially this would make me gain weight, but I actually lost some fat and gained muscle in the process! Ashley is the best listener, advocate and educator. I am so grateful I found her, she really changed my life!! Highly recommend"
 
"Working with Ashley was one of the best investments I’ve made in my health. She helped me define and shift a lot of mindsets around eating. I feel so much more knowledgeable about nutrition now and empowered to continue my food journey independently. If you are in need of nutrition guidance, I would highly recommend working with Ashley!"
 
"Ashley helped me learn the skills I needed to finally make choices around food and my body that were aligned with what really mattered to me. She created space through thoughtful questions and feedback that empowered me to get really honest with myself, in a way I never had before. I am incredibly grateful for our work together, which changed my life forever."
 
"Working with Ashley has been a game-changer. She helped me realize that I can’t just “wing it” with food—and more importantly, that having structure is not only okay, it’s what I needed. Through our work together, I’ve built sustainable habits and developed the skills to eat in a way that feels balanced and satisfying. I no longer feel deprived, and I’m finally able to enjoy foods that I used to consider off-limits. I’m so grateful for her guidance and support. Btw, I am 58, and menopausal, and still have lost almost 20lbsso far."

 

"I have had an amazing experience with Ashley as a nutritionist and trainer. She brings with her a ton of personal and professional experience and the difference is obvious to me with all of the other programs I have tried in the past. Ashley has walked me through my fear of the scale, my fear of eating certain foods and ultimately my fear of reaching my goal and staying there. Her coaching in both Glowfit and ShapeShift is personal and thoughtful. She is able to understand and articulate what is needed for specific issues and it is truly refreshing. With her help, I have lost 30 lbs in the past year. Through all of it she has been a huge support - not only with encouragement but also with a dose of tough-love at times because frankly - it was needed. She has been an AMAZING resource and is a fountain of knowledge and experience in both nutrition and fitness. Even after a year, I am continuing to work with her because while I could likely lose the "last 10lbs" on my own with the skills we have developed together, I value her work so much and I KNOW that WE will be able to manage it best together. If you are looking for an intelligent personalized touch to nutrition and fitness coaching, Ashley is a one-stop-shop. I know that after a year of building these skills and habits, they are solid and as a 51 year-old female, I'm not looking back. These pounds won't be creeping back and I owe a ton of gratitude to Ashley for being the best guiding light in a journey that can easily be overwhelming to navigate. Ashley shines that light in the dark places to show you, it's really not so dark after all and you CAN do this. Thank you, Ashley!"
 
"Working with Ashley has been Life Changing for me. I have worked with other nutrition coaches and I finally found someone that completely understands my brain and helped me with my food issues, mindset and my weight. I thought I was destined to live in restriction forever and be miserable, but with Ashely’s help, I’m out of that viscious cycle."

Intuitive Macros: The Method

Not about eating less, but thinking differently.

Most nutrition coaching treats your body like a math problem. Calories in, calories out, done. And for some people, that works.

But for me and maybe for you, it always fell apart at the first hard week. Because eating isn't just about food, it's about regulation, reward, anxiety, control, and a dozen other things that macros alone can't touch.

Intuitive Macros layers behavioral science and nervous system awareness on top of evidence-based nutrition, so you're not just following a plan, you're building the actual skills to sustain this for life.

METHOD PILLARS

Nutritional Periodization

Each month has a different phase and focus, cutting, maintaining, building, so your body adapts without plateauing and your brain stays engaged.

Behavior-Based Coaching

We go beyond the plan to address the actual cycles + patterns: all-or-nothing thinking, stress eating, the "f*** it" spiral with strategies that interrupt the pattern before it takes over.

Real-Life Flexibility

Travel, restaurants, social events, hard weeks, we build a framework that holds up in your actual life, not a controlled lab environment.

Metabolic Intelligence

You'll understand your metabolism — what drives it, what stalls it, and how to use food strategically to lose fat and build muscle at the same time.

Two Tracks - One Proven Method

Both tracks run on the same Intuitive Macros framework. Choose based on whether you want nutrition coaching along, or the full nutrition + training transformation.

THE BODY LAB INTENSIVE | TRAINING + NUTRITION | 6 MONTHS

$3,997 Paid in Full

2-12+ month payment plans available beginning at $192/month with a small fee included

For women who want:

  • Fat loss + muscle building
  • Visible definition (abs, arms, glutes)
  • Complete physique transformation
  • Progressive strength training program

What's included:

  • 2 private 1:1 calls (kickoff + closing)
  • Customized macro-based nutrition plan built for your body, goals, and history (adjusted as needed)
  • Progressive strength training + cardio program (4x/week, 45-60 min, dumbbell only)
  • Training form checks
  • Weekly voice note check-ins with personalized feedback + adjustments
  • Unlimited messaging via Trainerize for support between check-ins
  • Pattern + behavior change work
  • Nervous system regulation tools
  • Flexible nutrition frameworks (Intuitive Macros method - behavior based, not restriction based)
  • Metabolic periodization: deficit + maintenance + building phases
  • Monthly physique masterclasses
  • PDF's, recipe books, workbooks, cheat sheets, journal prompts

Best for: Women ready for deep transformation work who want BOTH body change AND behavior change

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THE BODY LAB FOUNDATIONS | NUTRITION ONLY | 16 Weeks

$2,397 Paid in Full

2-12+ month payment plans available beginning at $127/month with a small fee included

For women who want:

  • To break the restrict-binge cycle
  • Food freedom without losing progress
  • Sustainable fat loss
  • Skills to maintain results forever

What's included:

  • 1 private 1:1 coaching call
  • Customized macro-based nutrition plan built for your body, goals, and history (adjusted as needed)
  • Weekly voice note check-ins with personalized feedback + adjustments
  • Unlimited messaging via Trainerize for support between check-ins
  • Pattern + behavior change work
  • Nervous system regulation tools
  • Flexible nutrition frameworks (Intuitive Macros method - behavior based, not restriction based)
  • Metabolic periodization: deficit + maintenance + building phases
  • Monthly physique masterclasses
  • PDF's, recipe books, workbooks, cheat sheets, journal prompts

Best for: Women who already have a training program (or aren't ready for one yet) and want to fix their relationship with food + lose fat sustainably

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Here's what working together looks like:

Month 1: Foundation
  • Set up your nutrition framework
    • Macros, protein/carb/fiber/calorie targets
    • Learn flexible, not rigid, tracking basics
    • Begin phase 1 of nutrition cycling
  • Identify YOUR specific patterns + obstacles like what triggers binges, restriction, spirals
  • Start training program if on training track
  • Build awanress + momentum
  • 95% of women seeresults in the first week
Month 2-3: Building Skills
  • Practice flexible eating at restaurants, weekends, travel
  • Progressive overload training + getting stronger + building lifting intensity
  • Pattern interruption + nervous system work to stop binges/overeating before they begin
  • Metabolic adjustments as needed to your plan
  • Begin second phase of nutritional cycling, including refeeds, maintenance + building breaks
  • Nervous system + emotional regulation
Months 4-5: Integration
  • Skills become automatic: less effort, more consistency
  • Body visibly changing: leaner, stronger, more defined
  • Continued trust building, confirming that you can do this long-term
  • Handling challenges + obstacles independently
  • Refining strategy with training + nutrition
Month 6: Maintenance Strategy
  • Maintenance skills to keep results forever
    • Re-enter deficit if two phases are needed for fat loss
    • Final adjustments
    • Celebrate transformation
    • Graduate or continue on with skills (continued rounds are heavily discouted for alumni

Meet Ashley

I'm Ashley Pardo, and I've been where you are.

I spent 20+ years stuck in the restrict-binge cycle: "Perfect" all week, bingeing on weekends, & starting over every Monday.

I tried every diet, coach, meal plan, macros, intuitive eating, body positivity, rigidity, all of it. 

Nothing stuck until I learned the problem wasn't the FOOD, it was the PATTERNS.

Because of this, I developed my Intuitive Macros method - which finally solved my 20+ year food problem.

Now:

  • I've maintained my 80+ weight loss for 10+ years
  • I'm leaner + stronger than ever
  • I don't struggle with food anymore
  • I eat bread, pasta, and dessert daily without spiraling
  • I trust myself completely
  • And I've spent 8+ years teaching other women how to do the same.

My approach:

  • MLA in Food Studies + Nutrition from Boston University
  • Functional Nutritional Therapy Practitioner certified by the Nutritional Therapy Association
  • NASM Certified Personal Trainer
  • 8 years coaching 400+ women 1:1
  • 90-95% client close rate
  • 12-24 month average client retention

But more importantly:

I GET the missing link to weight loss, the emotional/psychological piece, because I lived it and have coached hundreds of others through it. I'm not a bro-science coach who's never struggled. I'm someone who broke free from the cycle, and I can teach you how, too.

Ready to break the cycle?

You've spent years:

  • Trying programs that don't stick
  • Feeling out of control around food
  • Hating how you look in photos
  • Starting over every Monday

What if 6 months from now:

  • You trusted yourself around ANY food
  • Weekends looked like weekdays
  • You were visibly leaner + stronger 
  • Food was just... food (not a constant battle)

That's what's possible in The Body Lab.

Not because it's a magic pill, but because we fix the patterns that keep you stuck.

Still have questions?

DM me on Instagram or TikTok (@ashleykpardo) or email ashley@ashleypardo.com.

I'm happy to answer any questions before you apply.

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