April 1, 2025 • 9 mins
Tired of food guilt and diet BS?
Step Off the Scale is the podcast for women who want to stop obsessing over every bite and start feeling good—for real. Hosted by dietitian Ashlee Wright, each episode delivers no-rules, real-life advice to help you eat with confidence and enjoy your life (and your snacks).
Connect with Ashlee:
Resources:
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Ashlee Wright (00:00):
Welcome to Step Off the Scale, the podcast where
we are redefining health andhappiness beyond the numbers.
I am your host, Ashlee Wright,a dietician for over a decade,
mom of two and craft beer lover.
Together, we'll say goodbye torestrictive diets and learn
simple strategies to help youactually enjoy your food again,
without guilt.
(00:20):
Now let's dive in together.
Well, hello there.
I am Ashley Wright and I am soexcited to welcome you to the
very first episode of Step Offthe Scale.
This is a podcast for women whoare tired of the food guilt,
(00:41):
the diet drama and the obsessionwith the number on the scale,
of the food guilt, the dietdrama and the obsession with the
number on the scale.
This is a safe space whereyou're not going to be told to
count your macros or count youralmonds or any of that shit.
We're not doing any of thathere.
Like so many of you out there, Imyself have struggled with body
image and food, and when I wasin college, I had this sign on
(01:04):
the back of my door that saidAshley's losing weight plan and,
and throughout high school, Iwas never the you know like the
popular skinny girl that all thedudes were chasing after.
You know, looking back.
I'm like, geez, what was I soworried about, right?
Um, but when I got to college,I felt, okay, I really need to
start like working on my bodyand feeling better and like
(01:28):
fitting in with all the populargirls.
And so I put the sign on theback of my door that said
Ashley's losing weight plan.
And every time that I'd openthe door and I'd see that, I
would just think to myself well,shit, what did I really do this
week to get me there?
Oh gosh, I got to go to the gym.
Oh my gosh, are there's goingto be so many people there?
(01:48):
Oh, I just had a hot pocketLike there's.
There was all these things thatwere running through my brain,
and it was never anythingpositive.
It just made me feel moremiserable and uncomfortable in
my own self.
Then there was one day where Ihad just I had it and I ripped
that thing off the back of mydoor and I tore it to shreds,
and I haven't looked back since.
(02:09):
Yes, of course I still havemoments where I'm like, oh gosh,
ashley, you should really losesome pounds, or your jeans are a
little tighter today, or maybeyou shouldn't have that extra
gummy worm.
Those thoughts are still alwaysgoing to creep in, right.
They don't ever go awaycompletely, but we can learn to
manage them better over time.
We can learn to feel better inour own skin over time.
(02:29):
It doesn't happen overnight,but there's things that we can
do that can really help us tobetter get there right, and
those are things that we'regoing to talk about in this
podcast that I'm so excited toshare with you.
I have been a dietitian now forthe past 14 years, and after
years of watching women beatthemselves up over food, I knew
(02:50):
that I had to start doing thingsdifferently.
I am a weight loss expert yes,I am, but to me, I have just
realized that it's about so muchmore than you know.
Looking at the calories and theprotein and the carbs, which is
all things like yes, they havetheir place, but it's not just
about.
It's really the underlyingrelationship with food that
(03:11):
matters the most.
That's the thing that's reallygoing to give you the success in
the long haul, and so manypeople don't really talk about
that.
That's the foundation, and ifyou think about, like if you try
to build a house on afoundation that's super wonky,
what's going to happen?
It's going to fall right.
So we need to really build thatfoundation, and that's what
(03:32):
we're going to be doing togetherhere in Step Off the Scale.
I knew that I had to share thismessage with you and get it out
there.
It's been on my heart for somany years and I'm finally doing
it, and I can't tell you howthrilled I am that you are
listening to me right now.
So I get you.
(03:53):
I am here for you.
I am a mom of two little ladiesmyself, who are currently eight
and three and a half, and mythree and a half year old gives
me a run for my money.
So you know, if you are a momout there, who you are trying to
juggle all the things.
You're trying to still loseweight from the baby you had
three years ago, which I get it.
Trust me, you're in.
To still lose weight from thebaby you had three years ago,
which I get it.
Trust me, you're in the rightplace because I'm going to help
(04:16):
you feel better in your body,feel more confident in your own
skin and just enjoy food likeyou've never enjoyed it before.
That is my mission.
This podcast is not here to helpyou shrink.
It's help you to feel good inyour body.
It's going to help you stopthinking about food 24-7 and to
(04:36):
ditch that all or nothingmindset that so many of us get
trapped into and just enjoy adamn slice of pizza without
spiraling right.
I'm here to give you real talkand mindset shifts and simple
nutrition tips that don'tinvolve cutting out bread, that
don't involve cutting out bread.
That don't involve cutting outyour you know Sour Patch Kids
that you love, which I do too,so I'm never going to tell you
(04:58):
to do any of that.
I'm going to give youbite-sized advice that you can
actually use and give youencouragement on the hard days.
So this podcast is for the womanwho knows what to eat right.
We all say that I know what toeat.
I'm just not doing it, ofcourse, right.
Like I know you're not stupid.
I know you know what healthyeating looks like.
It's not a foreign concept, butit goes so much deeper than
(05:22):
just knowing what to do, whichwe'll get to, and I know that
being consistent in habits andstaying consistent in your
eating habits is always a bigthing that I hear too.
But we're going to talk a lotin this podcast about what it
really means to stay consistentand what that actually means for
you.
So if you're the mom out therewho's hiding from the camera at
(05:42):
her kid's birthday party becauseshe doesn't love how she looks,
if you're, you know you gotthis pantry full of 100 calorie
little diet snacks and you stillfeel like you're failing.
We're going to work through allthat.
We're going to figure out abetter way.
I promise you that.
And if you've ever sat down andgone down the Google rabbit
hole of how I get back on trackafter a vacation, how do I reset
(06:03):
after the weekend, you are inthe right place.
We're going to talk about allof it.
I promise you that In thecoming episodes, we are going to
tackle some big subjects, thefirst one being emotional eating
.
I think that this is somethingwe all struggle with, and if
you're out there listening andyou're like Ashley, I don't
struggle with that, think again,you do at times, I can pretty
(06:25):
much guarantee it.
And emotional eating is notjust eating like when you're,
you know, feeling depressed oranxious or sad.
It's not just about that.
There's all kinds of emotionsthat can go on with it.
So I just want you to knowyou're not alone in it, and
we're going to talk about somestrategies that really help to
stop emotional eating before itactually starts.
(06:46):
So we can't eradicate emotionaleating, but we can manage it
much better, and I'm going toshare with you all of my
favorite strategies for managingit better.
So this is what you need to donext Subscribe, so you don't
miss a single episode, becausewe are just getting started.
My friend, leave a review ifyou're already feeling lighter
from hearing this message, andthis is gonna help other women
(07:09):
just like you find this podcasttoo, and share it with a friend
who can use it.
I am on a mission to get thispodcast out to as many women as
I possibly can, and come hangout with me on Instagram at
Ashley the Dietitian.
I would love to hear from youand I'll be sharing things in my
stories like my meals, my momlife and probably my latest trip
(07:31):
to Target or the latest craftbeer I'm drinking.
Probably that's usually what'shappening.
So, and tell me in the commentsor the DMs what's the worst
diet advice you've ever gotten.
I would love to know what thatis, because there is some crappy
advice out there and I want toknow the worst of it so I can
debunk the myths.
(07:52):
Okay, so I am so, so thrilledthat you chose to spend your
time with me here on Step Offthe Scale, and I want you to
remember that you are so muchyour time with me here on Step
Off the Scale, and I want you toremember that you are so much
more than a number on the scale.
You're allowed to feelconfident, you are allowed to
enjoy food and you aredefinitely allowed to be human.
(08:13):
You are allowed to not besuperwoman all the time.
You are allowed to giveyourself grace.
Okay, I am so glad that you'rehere.
Let's step off the scale andstep into something that's way
more freaking joyful, and I willsee you next week.
Thank you so much for spendingyour time with me today on step
off the scale.
I know that life can be crazybusy and I truly appreciate you
(08:37):
taking the time to be here withme today.
And just a quick reminder thatyour worth is not defined by
number on the scale and youdon't need to follow restrictive
diet rules to feel good in yourbody.
You deserve to feel freedom,confidence and a life where
eating feels easy again.
If today's episode resonatedwith you, I'd love for you to
subscribe, leave a review orshare it with a friend who needs
(08:59):
to hear it.
Your support means the world tome and it helps this message
reach more women who are readyto break free from diet culture
and live a happier life in theirown body.
Take good care of yourself andI'll see you next time.
Welcome to Step Off the Scale, the podcast where
we are redefining health andhappiness beyond the numbers.
I am your host, Ashlee Wright,a dietician for over a decade,
mom of two and craft beer lover.
Together, we'll say goodbye torestrictive diets and learn
simple strategies to help youactually enjoy your food again,
without guilt.
(00:20):
Now let's dive in together.
Well, hello there.
I am Ashley Wright and I am soexcited to welcome you to the
very first episode of Step Offthe Scale.
This is a podcast for women whoare tired of the food guilt,
(00:41):
the diet drama and the obsessionwith the number on the scale,
of the food guilt, the dietdrama and the obsession with the
number on the scale.
This is a safe space whereyou're not going to be told to
count your macros or count youralmonds or any of that shit.
We're not doing any of thathere.
Like so many of you out there, Imyself have struggled with body
image and food, and when I wasin college, I had this sign on
(01:04):
the back of my door that saidAshley's losing weight plan and,
and throughout high school, Iwas never the you know like the
popular skinny girl that all thedudes were chasing after.
You know, looking back.
I'm like, geez, what was I soworried about, right?
Um, but when I got to college,I felt, okay, I really need to
start like working on my bodyand feeling better and like
(01:28):
fitting in with all the populargirls.
And so I put the sign on theback of my door that said
Ashley's losing weight plan.
And every time that I'd openthe door and I'd see that, I
would just think to myself well,shit, what did I really do this
week to get me there?
Oh gosh, I got to go to the gym.
Oh my gosh, are there's goingto be so many people there?
(01:48):
Oh, I just had a hot pocketLike there's.
There was all these things thatwere running through my brain,
and it was never anythingpositive.
It just made me feel moremiserable and uncomfortable in
my own self.
Then there was one day where Ihad just I had it and I ripped
that thing off the back of mydoor and I tore it to shreds,
and I haven't looked back since.
(02:09):
Yes, of course I still havemoments where I'm like, oh gosh,
ashley, you should really losesome pounds, or your jeans are a
little tighter today, or maybeyou shouldn't have that extra
gummy worm.
Those thoughts are still alwaysgoing to creep in, right.
They don't ever go awaycompletely, but we can learn to
manage them better over time.
We can learn to feel better inour own skin over time.
(02:29):
It doesn't happen overnight,but there's things that we can
do that can really help us tobetter get there right, and
those are things that we'regoing to talk about in this
podcast that I'm so excited toshare with you.
I have been a dietitian now forthe past 14 years, and after
years of watching women beatthemselves up over food, I knew
(02:50):
that I had to start doing thingsdifferently.
I am a weight loss expert yes,I am, but to me, I have just
realized that it's about so muchmore than you know.
Looking at the calories and theprotein and the carbs, which is
all things like yes, they havetheir place, but it's not just
about.
It's really the underlyingrelationship with food that
(03:11):
matters the most.
That's the thing that's reallygoing to give you the success in
the long haul, and so manypeople don't really talk about
that.
That's the foundation, and ifyou think about, like if you try
to build a house on afoundation that's super wonky,
what's going to happen?
It's going to fall right.
So we need to really build thatfoundation, and that's what
(03:32):
we're going to be doing togetherhere in Step Off the Scale.
I knew that I had to share thismessage with you and get it out
there.
It's been on my heart for somany years and I'm finally doing
it, and I can't tell you howthrilled I am that you are
listening to me right now.
So I get you.
(03:53):
I am here for you.
I am a mom of two little ladiesmyself, who are currently eight
and three and a half, and mythree and a half year old gives
me a run for my money.
So you know, if you are a momout there, who you are trying to
juggle all the things.
You're trying to still loseweight from the baby you had
three years ago, which I get it.
Trust me, you're in.
To still lose weight from thebaby you had three years ago,
which I get it.
Trust me, you're in the rightplace because I'm going to help
(04:16):
you feel better in your body,feel more confident in your own
skin and just enjoy food likeyou've never enjoyed it before.
That is my mission.
This podcast is not here to helpyou shrink.
It's help you to feel good inyour body.
It's going to help you stopthinking about food 24-7 and to
(04:36):
ditch that all or nothingmindset that so many of us get
trapped into and just enjoy adamn slice of pizza without
spiraling right.
I'm here to give you real talkand mindset shifts and simple
nutrition tips that don'tinvolve cutting out bread, that
don't involve cutting out bread.
That don't involve cutting outyour you know Sour Patch Kids
that you love, which I do too,so I'm never going to tell you
(04:58):
to do any of that.
I'm going to give youbite-sized advice that you can
actually use and give youencouragement on the hard days.
So this podcast is for the womanwho knows what to eat right.
We all say that I know what toeat.
I'm just not doing it, ofcourse, right.
Like I know you're not stupid.
I know you know what healthyeating looks like.
It's not a foreign concept, butit goes so much deeper than
(05:22):
just knowing what to do, whichwe'll get to, and I know that
being consistent in habits andstaying consistent in your
eating habits is always a bigthing that I hear too.
But we're going to talk a lotin this podcast about what it
really means to stay consistentand what that actually means for
you.
So if you're the mom out therewho's hiding from the camera at
(05:42):
her kid's birthday party becauseshe doesn't love how she looks,
if you're, you know you gotthis pantry full of 100 calorie
little diet snacks and you stillfeel like you're failing.
We're going to work through allthat.
We're going to figure out abetter way.
I promise you that.
And if you've ever sat down andgone down the Google rabbit
hole of how I get back on trackafter a vacation, how do I reset
(06:03):
after the weekend, you are inthe right place.
We're going to talk about allof it.
I promise you that In thecoming episodes, we are going to
tackle some big subjects, thefirst one being emotional eating
.
I think that this is somethingwe all struggle with, and if
you're out there listening andyou're like Ashley, I don't
struggle with that, think again,you do at times, I can pretty
(06:25):
much guarantee it.
And emotional eating is notjust eating like when you're,
you know, feeling depressed oranxious or sad.
It's not just about that.
There's all kinds of emotionsthat can go on with it.
So I just want you to knowyou're not alone in it, and
we're going to talk about somestrategies that really help to
stop emotional eating before itactually starts.
(06:46):
So we can't eradicate emotionaleating, but we can manage it
much better, and I'm going toshare with you all of my
favorite strategies for managingit better.
So this is what you need to donext Subscribe, so you don't
miss a single episode, becausewe are just getting started.
My friend, leave a review ifyou're already feeling lighter
from hearing this message, andthis is gonna help other women
(07:09):
just like you find this podcasttoo, and share it with a friend
who can use it.
I am on a mission to get thispodcast out to as many women as
I possibly can, and come hangout with me on Instagram at
Ashley the Dietitian.
I would love to hear from youand I'll be sharing things in my
stories like my meals, my momlife and probably my latest trip
(07:31):
to Target or the latest craftbeer I'm drinking.
Probably that's usually what'shappening.
So, and tell me in the commentsor the DMs what's the worst
diet advice you've ever gotten.
I would love to know what thatis, because there is some crappy
advice out there and I want toknow the worst of it so I can
debunk the myths.
(07:52):
Okay, so I am so, so thrilledthat you chose to spend your
time with me here on Step Offthe Scale, and I want you to
remember that you are so muchyour time with me here on Step
Off the Scale, and I want you toremember that you are so much
more than a number on the scale.
You're allowed to feelconfident, you are allowed to
enjoy food and you aredefinitely allowed to be human.
(08:13):
You are allowed to not besuperwoman all the time.
You are allowed to giveyourself grace.
Okay, I am so glad that you'rehere.
Let's step off the scale andstep into something that's way
more freaking joyful, and I willsee you next week.
Thank you so much for spendingyour time with me today on step
off the scale.
I know that life can be crazybusy and I truly appreciate you
(08:37):
taking the time to be here withme today.
And just a quick reminder thatyour worth is not defined by
number on the scale and youdon't need to follow restrictive
diet rules to feel good in yourbody.
You deserve to feel freedom,confidence and a life where
eating feels easy again.
If today's episode resonatedwith you, I'd love for you to
subscribe, leave a review orshare it with a friend who needs
(08:59):
to hear it.
Your support means the world tome and it helps this message
reach more women who are readyto break free from diet culture
and live a happier life in theirown body.
Take good care of yourself andI'll see you next time.
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