The mindbodygreen Podcast 615: How to fuel smarter, train better, & build lean muscle in midlife | Ashley Damaj, BCBA, CPT
Sep 14, 2025
Ashley Damaj, a board-certified behavior analyst and founder of Mothership Wellness, shares her expertise on nutrition and fitness tailored for women. She discusses the importance of building lean muscle and sustainable routines, offering insights on optimizing workouts and nutrition, especially for those over 40. The conversation delves into mindset shifts, effective resistance training, and the critical role of hydration and nutrition in recovery. Damaj also emphasizes the joy in fitness and the influence of family dynamics on health goals.
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Personal Recovery Sparked Her Method
- Ashley recounts a personal recovery from substance use and how behavior therapy led her to become a natural bodybuilder.
- She links that journey to building rigorous habits in nutrition and training while balancing motherhood.
Design Your Environment For Consistency
- Modify environment, beliefs, and habits to build consistent routines rather than relying on motivation.
- Use the chain 'beliefs → thoughts → behaviors → outcomes' to design lasting change.
Recomp: Small Deficit + Muscle Stimulus
- Create a slight caloric deficit while prioritizing resistance training and higher protein to achieve body recomposition.
- Begin by assessing baseline food, movement, and schedule, then make small sustainable shifts.