Cravings Control for Fat-Loss
Are constant cravings, insatiable hunger & daily overeating holding you back from reaching your fat loss goals and feeling confident & in control around food? Join Laura Cavallo as she shares metabolism, mindset & movement strategies to help you finally get a handle on cravings without tracking, counting, or eliminating any of the foods you love. If you're ready to stop obsessing about food, manage emotional eating & balance your daily cravings then tune in for simple strategies you can apply from anywhere, anytime.
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#132 Podcast Update
02/27/2024
#132 Podcast Update
Resources Description Thank you so much for being an active listener. At this time I'm taking a break from recording new content so please enjoy all the episodes already recorded in Season 1. Click the link above to add your name to the free newsletter and stay connected.
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#131 - Tricia's Testimonial: The Cravings Code
02/22/2024
#131 - Tricia's Testimonial: The Cravings Code
Resources Description: The Cravings Code is a 6-week 1:1 coaching small pod program to help you reduce cravings, hunger & overeating by up to 70% while priming your metabolism to naturally eat fewer calories & sustainably lose weight. Take a listen to this episode to learn if this is right for you, what the program entails and how to enroll! Timestamps (00:01:07) - Intro to Guest Client Trica (00:02:04) - Sign up for The Cravings Code 2024! (00:02:55) - Tricia’s upbringing and challenges with diet culture & media (00:09:18) - First diets, cooking, body image awareness (00:11:35) - Restriction & Metabolism (00:13:03) - CRAVE Foods & self-control, different diets, and choosing a more sustainable path (00:17:46) - Other stories about body confidence (00:20:50) - #Satisfull plates, working together and conquering cravings (00:25:51) - Why we have cravings and solutions (00:28:55) - Nutrition protocol should fit with your life (00:30:20) - Cravings code and vacation (00:35:43) - Specific Tools, Corner stone habits & Self-sabotage (00:38:37) - Aha moments, #Satisfull breakfasts (00:41:47) - What results did Tricia experience? (00:45:44) - How is she doing things differently? (00:48:34) - Slim6 vs. The Cravings Code, changing your mindset around fat loss (00:51:33) - Building strength (00:52:36) - Takeaways, Is The Cravings Code right for me? Laura's Coaching style (00:56:50) - Perfectionism, Final thoughts, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#130 - Lisa's Testimonial: The Cravings Code
02/20/2024
#130 - Lisa's Testimonial: The Cravings Code
Resources Description: Interested in more info on The Cravings Code? Add your name to our free email list so you can be the first to know when the program opens for enrollment on Wed February 21st at 9am est! The Cravings Code is a 6-week 1:1 coaching small pod program to help you reduce cravings, hunger & overeating by up to 70% while priming your metabolism to naturally eat fewer calories & sustainably lose weight. Take a listen to this episode to learn if this is right for you, what the program entails and how to enroll! Today I sat down with Lisa who joined the first round of The Cravings Code Challenge back in May. Lisa opens up about the challenges of her changing body due to family trauma, having kids, being diagnosed with Crohn's Disease and now heading into menopause. Over the years Lisa tried various challenges, programs and diets but only found herself so stressed and anxious trying to figure out the "right foods to eat". The Cravings Code helped Lisa build habits that helped reduce cravings, overeating & the guilt and shame that many women develop as a result of doing restrictive diet protocols. Listen in as Lisa shares her 30+ year struggle with diet, body image and her health and how she's finally found some peace & a healthy groove with The Cravings Code. Timestamps (00:01:03) - Intro to the episode (00:02:06) - Sign up for The Cravings Code 2024! (00:02:57) - Into to Lisa, How have things been going after the Cravings Code? (00:05:32) - How did Lisa find Laura? (00:07:24) - What were Lisa’s struggles & challenges? (00:09:12) - What was Lisa's experience with exercise & nutrition in 20’s & 30’s, growing up? (00:11:52) - The struggle of losing a parent & coping with stressful situations. (00:13:28) - Challenges of Crohn's Disease & how The Cravings Code helped- no more shame or guilt (00:19:02) - How The Cravings Code fits within your lifestyle, you’re in control (00:20:34) - Lisa’s experience in The Cravings Code (00:21:26) - What did Lisa learn that had an impact? (00:25:38) - Things impacting cravings: Alcohol & Stress (00:26:15) - How did she navigated social events? (00:28:05) - How cravings work (00:29:57) - Crave and Go (00:33:35) - What is real food control? (00:37:29) - What are some of Lisa's goals now? (00:39:34) - LIVE Coaching Session: Lisa’s Move More habit (00:44:32) - Wrap-up: Who would Lisa recommend this program for? Connect with me! Instagram: Facebook: TikTok: Website:
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#129 - Katie's Testimonial: The Cravings Code
02/15/2024
#129 - Katie's Testimonial: The Cravings Code
Resources Description: Interested in more info on The Cravings Code? Add your name to our free email list so you can be the first to know when the program opens for enrollment on Wed February 21st at 9am est! The Cravings Code is a 6-week 1:1 coaching small pod program to help you reduce cravings, hunger & overeating by up to 70% while priming your metabolism to naturally eat fewer calories & sustainably lose weight. Take a listen to this episode to learn if this is right for you, what the program entails and how to enroll! Katie joined the first round of The Cravings Code as a lover of all foods! She grew up not really sure what healthy eating was besides having salads and low-fat dressings. In her adult years, the stress of work and life held her back from adopting any healthy lifestyle routines, so she'd turn to quicker fix protocols to try and get results. Now it's been a few months after The Cravings Code & Katie has maintained the Code6 Strategies in her day to day because instead of doing a "diet," Katie has found a lifestyle approach to her nutrition, movement & mindset. Timestamps (00:01:01) - Sign up for The Cravings Code 2024! (00:01:52) - Intro to Katie's Story (00:04:13) - Katie’s upbringing, nutrition, body image, and dieting history (00:06:10) - How was food talked about in her family? (00:07:36) - Started trying more restrictive methods because of body image (00:09:32) - How her habits evolve into her 20s (00:12:38) - Career as a teacher & stress (00:13:47) - Dealing with life stressors being a teacher and going for convenience foods. How did she feel? (00:16:23) - What did staying on track look like during that time? (00:19:23) - Feeling disconnected from body and quality of nutrition (00:21:10) - Restrictive mentality (00:22:24) - Might have achieved fat loss but don’t feel good. (00:22:39) - How long was she flopping back and forth? Turning point. (00:23:45) - Stories she was telling herself & beliefs of what it will take (00:25:12) - Aha moment, breaking point (00:27:14) - Joined The Cravings Code, What attracted her? (00:29:21) - Started with The #CravingsCLEANUP challenge, was she nervous? (00:30:00) - What was her feeling going into the program? (00:32:27) - What was the evolution, aha moments, strategies that had a lasting impact? (00:35:09) - Navigating special events (00:37:42) - Cravings & fat loss are a lot of mindset work, boundaries, and an act of self-care (00:39:32) - Was there anything that surprised her about the program? (00:41:12) - What strategies have stuck with her? (00:43:12) - How is she doing things differently now? Anything else that's different? (00:46:04) - Who does she think this program is best for? (00:47:27) - What is her favorite CRAVE food? Final thoughts, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#128 - The Cravings Code Details!
02/13/2024
#128 - The Cravings Code Details!
Resources Description Today I'm sharing all the juicy details about this next round of the cravings code! The Cravings Code is a 6-week 1:1 coaching small pod program that will help you reduce cravings, hunger & overeating by up to 70% while priming your metabolism to naturally eat fewer calories & sustainably lose weight. These are the foundational habits to master to help supercharge your metabolism, stabilize cravings & hunger & learn your unique cravings code so you know exactly how to control your cravings triggers for the rest of your life. Enrollment opens on Wednesday, February 21st at 9 am EST! Take a listen to this episode to learn if this is right for you, what the program entails, and how to enroll! Doors close Sunday, February 25th at 9pm EST! Timestamps (00:00:53) - Intro to The Cravings Code! (00:04:02) - Why Laura created the program (00:4:44)- Band-aid Cravings Strategies (00:06:04) - Cravings are more complex and are caused by more than we realize (00:07:29) - The #Satisfull Nutrition Approach (00:08:11) - What will you learn? (00:08:22) - Results from clients! (00:09:42) - How #Satisfull Nutrition strategies work (00:12:05) - How it works (00:12:54) - The goal of The Cravings Code (00:13:46) - The framework, curriculum & structure (00:14:08) - 1st avenue of support, Live Calls (00:14:42) - 2nd avenue of support, WhatsApp chat (00:15:19) - 3rd avenue of support, Lifetime access (00:15:56) - Over $3,399 in value! (00:16:28) - Super value: It works within your busy life! (00:17:37) - Code 6 Curriculum (00:18:48) - 1st pillar - Consistently Satisfull. (00:19:31) - 2nd pillar - Cornerstone habits (00:19:57) - Crave and Go & Sip Slow (00:20:14) - 80/20 Continuum (00:20:40) - Correct Sleep & Stress (00:21:12) - C.H.E.S.S. Exercise (00:21:46) - Wrap up, Sign up for The Cravings Code! Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#127 -5 Tips for #Satisfull Social Eating
02/08/2024
#127 -5 Tips for #Satisfull Social Eating
Resources Description Staying on track with your diet when dining out is one of the BIGGEST challenges for my social ladies. So I thought it would be helpful to give you some tips and show you how you can still enjoy Satisfull plates without restriction in a way when you're eating out but rather making small adjustments in how you order, how you indulge and your dining experience overall. Let me know if these are helpful and i'll be sharing more of these strategies in the #CravingsCLEANUP Challenge! Timestamps [00:01:01] - Intro to the episode, Tips for #Satisfull Social Eating [00:04:07] - 1st tip, prioritize more LEAN & DETOX [00:06:50] - Sign up for The Cravings Clean Up Challenge! [00:07:44] - 2nd tip, Have half the portion size [00:08:45] - 3rd tip, Protein Preload [00:09:42] - 4th tip, Sip slow [00:10:39] - 5th tip, Keep practicing [00:11:59] - Wrap up, What tips have helped you? Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#126 - #CravingsCLEANUP 7-Day Nutrition Challenge Details
02/06/2024
#126 - #CravingsCLEANUP 7-Day Nutrition Challenge Details
Resources Description In this episode, I share the details of the FREE 7-day #CravingsCLEANUP Nutrition Challenge. We start Sunday, February 11th; you're invited to take the first step in lasting cravings control. Click below to enroll. Timestamps [00:00:52] - Intro to the episode, The Cravings CLEANUP Challenge [00:02:14] - Client feedback and shares from the Facebook Group [00:04:49] - Challenge details and how it works, See you in the Facebook Group! Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#125 - Part 4 Satisfull Plate: OBSERVE
02/01/2024
#125 - Part 4 Satisfull Plate: OBSERVE
Resources Description Not many people stop to observe things like fullness, hunger, or even their mood or energy after meals. Coincidentally it's this habit that can help you make better choices with your nutrition over the long term which means better cravings & fat loss results. Listen in as I share the top ways you can observe how meals make you feel and how you can use it to navigate fullness, hunger & cravings. Timestamps [00:01:03] - Intro to the episode, What is OBSERVE [00:02:51] - Benefits of OBSERVE [00:05:53] - What to OBSERVE [00:07:02] - 1st thing to OBSERVE, Fullness level [00:08:04] - 2nd thing, Your cravings [00:10:27] - Sign up for The Cravings CLEANUP Challenge! [00:11:20] - 3rd thing, Are you experiencing indigestion, bloating, or heartburn? [00:12:54] - 4th thing, Energy levels [00:13:52] - A few other things... [00:15:09] - Wrapping up & Where to start with OBSERVE, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#124 - Part 3: Satisfull Plate. Your CRAVE Portion + 5 Tips
01/30/2024
#124 - Part 3: Satisfull Plate. Your CRAVE Portion + 5 Tips
Resources Description We've heard over and over when it comes to cravings to deny them, resist them, and restrict foods like bread, sweets, and alcohol but how is that REALLY working? Based on my own experience and the 100s of women I've worked with, I'm going to say...not so well. So by adding in the foods you Crave & love in a Satisfull way, you can stop constantly craving & overeating and develop a more balanced and healthy approach to these foods. Timestamps [00:01:00] - Intro to the episode, What is CRAVE? [00:02:26] - The CRAVE Continuum, more whole foods & carbs [00:05:09] - Fats [00:06:50] - Prioritize higher nutrient density [00:07:54] - Tip 1 - Fats vs Carbs [00:09:55] - Tip 2 - Add to your diet, don't pull back [00:10:27] - Sign up for The Cravings CLEANUP Challenge! [00:11:20] - Tip 3 - Limit portion size of each CRAVE [00:11:53] - Tip 4 - Prioritize carbs Pre & Post workout [00:12:53] - Tip 5 - Break the All-or-Nothing-Dieting Mindset by having a #Satifull Plate [00:14:02] - Wrap up, Send me your Questions, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#123 - Part 2: Satisfull Plate. Your DETOX Portion + 5 Tips
01/25/2024
#123 - Part 2: Satisfull Plate. Your DETOX Portion + 5 Tips
Resources Description Fruits and vegetables, or as I like to call them, DETOX, aka part #2 of creating a Satisfull plate, is where you'll fit up on fiber, water, and nutrients. These foods along with LEAN foods (protein-forward foods) help keep cravings stable, maintain your weight, and even help you in your fat loss goals. Listen in on 5 tips to help you prioritize DETOX foods. Timestamps [00:01:00] - Intro to the episode, What is DETOX? [00:02:58] - Why DETOX? [00:03:17] - 5 things to keep in mind, Tip 1 - Have Veggies 2 out of 3 meals [00:03:44] - Tip 2 - Steam your veggies & spice them up [00:04:38] - Sign up for The Cravings CLEANUP Challenge! [00:05:32] - Tip 3 - Incorporate green veggies [00:05:53] - Tip 4 - Fruits, veggies, & carbs [00:07:28] - Tip 5 - Keep DETOX Simple and Convenient [00:08:31] - Wrap up, Client DETOX "A-ha" moment, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#122 -Part 1: Satisfull Plate. Your LEAN Portion + 5 Tips
01/23/2024
#122 -Part 1: Satisfull Plate. Your LEAN Portion + 5 Tips
Resources Description Satisfull Plates is your North Start for cravings control & fat loss, and the first part of creating one is to lead with a protein-forward food. In this episode, I share how much protein you want to aim for per day as a woman, different sources of protein, and 5 tips to help you be successful with selecting and cooking your protein sources. Timestamps [00:00:59] - Intro to the episode [00:02:22] - What is LEAN? [00:03:33] - Sources of protein [00:04:37] - Fun Facts about Protein [00:07:02] - 1st Tip - Plate your protein first [00:07:59] - 2nd Tip - Be an informed consumer [00:09:35] - 3rd Tip - You don't have to cook special [00:10:35] - Sign up for The Cravings CLEANUP Challenge! [00:11:29] - 4th Tip - Some protein sources also count towards CRAVE [00:12:14] - 5th Tip - One fattier cut of meat per day [00:13:25] - 6th Tip - Switch heavy, creamy sauces with seasoning and spices [00:14:41] - Wrap up, share this with a friend, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#121 - Clients Share Their "Aha-Moments"
01/18/2024
#121 - Clients Share Their "Aha-Moments"
Resources Description Listen in on this fun and insightful episode as I share past and current clients' "A-ha" moments in their cravings & fat-loss journey. Timestamps [00:00:00] - Teaser [00:01:00] - Intro to episode [00:03:41] - Kim [00:04:19] - Beth [00:05:39] - Denise* [00:06:29] - Maggie [00:07:06] - Apply for The Cravings Cure January 2024! [00:08:10] - Sarah [00:09:02] - Emily* [00:09:54] - Jen [00:10:24] - Betty* [00:11:01] - Lisa [00:12:06] - Kaitlyn [00:12:55] - Wrap up, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#120 - What Eating Healthy IS NOT
01/16/2024
#120 - What Eating Healthy IS NOT
Resources: Description: If you didn't grow up in a household where eating healthy was the norm, or you've tried various fad diets in your adult life you may have a skewed idea of what eating healthy looks like. In today's episode, I debunk some preconceived ideas that many of my clients have when they first start their cravings & fat loss journeys with me. Give a listen and see if you're still holding on to any of them and make sure to listen to the end where I share my thoughts on what eating healthy is. Timestamps [00:00:00] - Teaser [00:01:06] - Intro to the episode [00:02:49] - Sign up for The Cravings Cure 2024! [00:03:52] - 1st thing, it is not just eating salads [00:05:23] - 2nd thing, it's not taking out carbohydrates or any foods you enjoy [00:08:51] - 3rd thing, it is not temporary [00:10:33] - 4th thing, it's not eating liquid meals or shakes [00:14:06] - Last thing, you should not hate the foods you're eating [00:16:35] - So what is eating healthy? [00:19:28] - Wrap up, what did you think was healthy? Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#119 - Start here: The Cravings, Hunger & Fullness Scale
01/11/2024
#119 - Start here: The Cravings, Hunger & Fullness Scale
Resources Description Using the Hunger, Fullness & Cravings Scale is a useful tool in your cravings & fat loss journey because it can help raise awareness with your eating patterns and inform you of any adjustments you need to make so you can be more successful working towards your goals. Timestamps [00:00:00] - Teaser [00:01:05] - Intro to episode [00:02:24] - What is the Hunger & Fullness Scale [00:04:02] - Are you eating when you're full? Are you allowing yourself to get hungry? [00:06:15] - What happened when a client allowed herself to get hungry [00:08:37] - Opportunities to observe your relationship with food and your eating habits [00:10:33] - Sign up for The Cravings Cure 2024! [00:11:36] - What is the cravings scale? [00:13:32] - Wrap up, let me know if you use this tool, outro Connect with me! Instagram: Facebook: TikTok: Website:
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#118 - 5 Tips To Streamline Your Weekly Meal Prep
01/09/2024
#118 - 5 Tips To Streamline Your Weekly Meal Prep
Resources Description If you're looking to eat at home more but struggle with how or what to prep, tune into today's episode as I share 5 simple tips to streamline this process so that it works for your family's needs. Found it helpful or have questions? Shoot me a message on Instagram. Timestamps [00:00:00] - Teaser [00:01:04] - Intro to episode, Streamline your Weekly Meal Prep [00:05:29] - 1. How to keep track of recipes you and your family love [00:06:38] - 2. Batch Cook meals [00:07:38] - 3. Food themes [00:10:05] - Sign up for The Cravings Cure 2024! [00:11:09] - 4. Post a schedule on the fridge [00:12:07] - 5. Use #Satisfull Plates as a guide [00:14:24] - Wrap up, What are your meal prep tips? Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#117 - How to Find & Create Community with Molly Buster
01/04/2024
#117 - How to Find & Create Community with Molly Buster
Resources Description Molly and I get personal and share the challenges we're currently going through trying to find and create a community of like-minded individuals who share our same values of exercising, eating well, and self-improvement. Even if you're just getting started or haven't quite found your health groove, Social Support will be and is pivotal in your ability to stay motivated, connected, and inspired. Today we share our hardest lessons and tips to help you find and create that community. Timestamps [00:00:00] - Teaser [00:01:02] - Intro to the episode [00:06:26] - Creating community in LA and Now [00:08:31] - Finding Community with Like-Minded People [00:10:03] - Finding support in relationships [00:15:14] - Health is starting to matter more as we age. [00:17:48] - Loving the process and being competitive [00:19:38] - How do you define healthy habits for your body? [00:21:46] - Schedule your own workout time [00:23:35] - Sharing time and developing healthy habits together [00:24:15] - Sign up for The Cravings Cure 2024! [00:31:23] - Using social media to help find community [00:32:09] - How we grew up, Molly [00:36:40] - Laura's upbringing [00:37:43] - Weather is a real barrier [00:41:29] - Tips for Moms, making healthy meals for your family AND you [00:43:30] - Share health and fitness goals with your family and friends [00:47:07] - Go to the gym and say hi to someone, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#116 - The S.L.I.M System for Cravings Control & Sustainable Fat Loss
01/02/2024
#116 - The S.L.I.M System for Cravings Control & Sustainable Fat Loss
Resources Description At Laura Cavallo Coaching, we pride ourselves on delivering the most efficient methods for fat-loss & craving control without the stress of tracking, measuring, or eliminating foods. The S.L.I.M System is how we help our clients control cravings & achieve sustainable fat loss in a way that fits their lifestyle, goals, and preferences. It's a system born out of years of trial, error, and success and embodies the pillars that will help our clients be the most successful. Timestamps (00:00:00) - Sign up for The Cravings Cure 2024! (00:01:01) - Intro to The Cravings Code (00:01:54) - Intro to S.L.I.M System (00:02:58) - S for #Satisfull Nutrition (00:06:10) - L for Lifestyle optimization (00:06:58) - I for Intentional Movement (00:08:00) - M for Mindset & Awareness (00:08:52) - How we Implement the S.L.I.M System with our clients (00:10:16) - Outro, connect on Instagram Connect with me! Instagram: Facebook: TikTok: Website:
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#115 - 5 Red Flags The Fad Dieting Mentality Is Holding You Back from Fat-Loss Progress
12/28/2023
#115 - 5 Red Flags The Fad Dieting Mentality Is Holding You Back from Fat-Loss Progress
Resources Description If you're a woman in your 30s and beyond, there's no doubt that you're a product of the diet culture industry in some shape, way, or form. As a result, you may have been tempted by fad-dieting protocols like Noom, Atkins, WeightWatchers, and even SlimFast as a way to tackle your weight loss challenges. But even just one diet can distort your mindset around what is healthy, how to lose weight, and how you feel about yourself. Listen in to see if you're holding on to any unhelpful perspectives that could be making it harder to move forward in a healthy, positive, and supportive way with your goals. Timestamps [00:00:00] - Teaser [00:01:02] - Intro to episode [00:02:33] - What happens when we do these diets? [00:04:22] - 1st Dieting Mentality holding you back - You expect quick results. [00:07:13] - 2nd Dieting Mentality holding you back - All or Nothing Mindset [00:09:07] - Sign up for The Cravings Cure 2024! [00:10:11] - 3rd Dieting Mentality - Seeing fat loss/health as temporary vs a lifestyle change. [00:12:23] - 4th Dieting Mentality - You're ignoring the foundational basics. [00:14:22] - 5th Dieting Mentality - No awareness or reflection around how habits & routines affect your body & mind. [00:16:01] - Wrap up, Thinking about 2024, and Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#114 - Is The Cravings Cure 1:1 Right for You?
12/26/2023
#114 - Is The Cravings Cure 1:1 Right for You?
Resources Description The Cravings Cure is our signature 1:1 coaching program that has helped busy, social & stressed-out women create a healthier relationship with food, exercise & their own body image. Our clients have transformed from questioning every bite of food, covering their bodies with baggy clothes & using food to emotionally cope to more ease with their food choices, more confidence in their bikinis and more consistency with their habits. Since 2021, we've helped over 20 women lose over 100lbs and 120" inches over the last two years by helping them adopt a more balanced approach to diet & exercise. Give a listen to how special our program is and if it's could be what you need. Timestamps (00:00:00) - Teaser (00:00:11) - Intro to The Cravings Code (00:01:04)- Intro to our Signature 1:1 Program 'The Cravings Cure’ (00:02:48) - Are you a good fit for The Cravings Cure? (00:07:55) - The Cravings Cure Pillars: S.L.I.M System (00:08:22) - #1 #Satisfull Nutrition (00:08:39)- 4 Parts to #Satisfull Nutrition (00:10:20) - #2 Lifestyle Optimization: The 3 S's (00:12:41) - #3 Intentional Movement: Tone & Lean (00:15:36) - #4 Mindset and Awareness (00:18:59) - Applying the Cravings Cure Pillars into your program (00:19:40) - Some of the results you can expect (00:20:52) - 1st phase of Cravings Cure: CONTROL (00:23:19) - 2nd phase of Cravings Cure: CONFIDENCE (00:25:33) - 3rd phase of Cravings Cure: CONSISTENCY (00:27:14) - Sara's Results (00:28:21) - Erin's Results (00:29:10) -Danielle's Results (00:30:28) - Amy's Result (00:32:08) - Sign up for The Cravings Cure 2024! (00:32:10) - How to schedule a Discovery Call with us (00:33:25) - Outro, connect on Instagram Connect with me! Instagram: Facebook: TikTok: Website:
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#113 - Simple Alcohol Strategy: Fiber Up!
12/21/2023
#113 - Simple Alcohol Strategy: Fiber Up!
Resources Description If you're worried about the amount of alcohol consumption around the holidays and want to try to drink less so you can feel better, have less cravings & stay more on track with your health and fat loss goals then today's tip will surely help. Give this short episode a quick listen and let me know if you try it out! Timestamps [00:00:00] - Teaser [00:01:04] - Intro to episode [00:01:37] - I'm not anti-drinking [00:03:32] - A mistake I would ALWAYS make [00:04:23] - The Cravings Cure 2024! [00:05:27] - Today's tip [00:06:08] - Fiber examples [00:07:50] - Shoot me a DM, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#112 - How to Stay on Track When You Feel Overwhelmed
12/19/2023
#112 - How to Stay on Track When You Feel Overwhelmed
Resources Description Have you ever heard the saying, "When you try to do it all you end up doing nothing well?" Well if you feel like you're "failing" at everything right now or frustrated that you haven't been able to do things as well as you'd like know that when life demands more of you; like now around the holidays, it's time to simplify and focus on the one or two things you feel like you can do well and will help you feel good in your body, mind & spirit during an especially busy, fun and sometimes stressful period. Timestamps [00:00:00] - Teaser [00:01:16] - Sign up for The Cravings Cure 2024! [00:02:08] - Intro to episode [00:03:13] - Things are more challenging right now [00:05:46] - Just pick one or two things [00:06:54] - This isn't a pass, Shoot me a message, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#111 - Are you ignoring these BASICS for cravings control & fat loss?
12/14/2023
#111 - Are you ignoring these BASICS for cravings control & fat loss?
Resources: Description: I hear from women everyday who just want to get a handle on cravings and lose weight and maintain it; if this sounds like you then make sure you're doing these basics well to set you up for success. While the basics seem simple and boring, they create the foundation from which you can achieve your goals and most importantly, maintain them. Timestamps [00:00:00] - Teaser [00:01:03] - Intro to episode [00:02:56] - Why you need to master the basics. [00:03:49] - #1 - You need to focus on quality sleep. [00:06:04] - #2 - Strength Training and Movement [00:07:35] - #3 - Eating consistently #Satisfull [00:09:30] - #4 - Understand your unique Cravings Code [00:11:21] - Sign up for The Cravings Code 2024! [00:11:21] - #5 - Keeping your alcohol to two drinks or less per week. [00:14:42] - Recap, Listen to another episode, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#110 - 5 Nutritional Warning Signs
12/12/2023
#110 - 5 Nutritional Warning Signs
Resources Description When you're stuck in the dieting cycle or unhealthy food patterns it's hard to see clearly and even know what's right or wrong anymore. In today's episode, I share 5 nutritional warning signs that it's time to do things differently; hopefully, my story and the information I provide can be the catalyst for you to change your life, take back your time, and live a life with more freedom & ease. Timestamps [00:00:00] - Teaser [00:00:15] - Intro to The Cravings Code [00:01:18] - Sign up for The Cravings Code 2024! [00:02:50] - Intro to Warning Signs [00:06:21] - First Warning Sign - You're stuck in the same patterns. [00:10:36] - Second Warning Sign - You're not seeing results. [00:14:09] - Third Warning Sign - You're living in fear, stress & anxiety. [00:18:10] - Fourth Warning Sign - Things are getting worse. [00:20:39] - Last warning sign - You feel like crap. [00:22:43] - Recap, Send me a message, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#109 - Why You Should Prioritize Sleep Rather Than Dieting & Exercise For Fat Loss
12/07/2023
#109 - Why You Should Prioritize Sleep Rather Than Dieting & Exercise For Fat Loss
Resources Description Most people think that it's just about diet & exercise when it comes to fat loss; but the truth is that you need lifestyle habits that can support your body changing. And one of the MOST important lifestyle habits that most people are ignoring is SLEEP! Listen in on WHY you should prioritize improving your sleep instead of ignoring it and hammering away at diet & exercise. Timestamps 0:00:00 - Teaser 0:00:14 - Intro 0:01:07 - Intro Prioritize Sleep 0:02:21 - First Reason - Stress & Dieting don’t mix 0:03:41 - Second Reason - Sleep deprivation means you won’t be your best self 0:04:23 - Sign up for The Cravings Code! 0:06:05 - Third Reason - Cravings & Hunger go up when you’re fatigued 0:07:23 - How to prioritize and improve your sleep 0:08:28 - Benefits of improving your sleep 0:08:51 - Why sleep has to come first 0:09:32 - Sign up for The Cravings Code, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#108 - 4 Food Habits That Are Negatively Impacting Your Metabolism
12/05/2023
#108 - 4 Food Habits That Are Negatively Impacting Your Metabolism
Resources Description Your metabolism is responsible for how efficiently you maintain & lose weight. Making sure it's operating efficiently is key to how successful or challenging that process may be; listen in to see if you're making any of these nutritional mistakes and what you can do to course correct and support your body's metabolic health. Timestamps 0:00:00 - Teaser 0:00:13 - Intro 0:01:06 - Sign up for The Cravings Code! 0:02:47 - Intro, What is Metabolism & it’s various parts? 0:05:22 - Why you want a strong and flexible metabolism 0:06:29 - Things that can impact metabolism 0:06:48 - First Food Habit - Eating too little or too much 0:09:09 - Second Food Habit - Eating more processed less nutrient-dense foods 0:10:52 - Third Food Habit - Drinking too much Alcohol 0:12:26 - Fourth Food Habit - Not drinking enough water 0:13:37 - Recap 0:14:29 - Invite you to join The Cravings Code 0:15:21 - Shoot me your Questions on IG, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#107 - Kersten Kimura on Reverse Dieting: Who needs it & how to do it!
11/30/2023
#107 - Kersten Kimura on Reverse Dieting: Who needs it & how to do it!
Resources Mini Series 1/3: What is a Reverse Diet and Who Needs It: Mini Series 2/3: How Long Is My Reverse Diet and Will I Gain Weight? Mini Series 3/3: What Happens After A Reverse Diet? DIY program Metabolic Reset: use code LAURA for $50 off Description Are you struggling to lose weight? Have your calories dropped so low that you're eating nothing and still not seeing results? You may need a reverse diet to help bring your metabolism back up to "normal" working order. Check out today's podcast episode as I sit down with Kersten Kimura, PhD as she shares her expertise on reverse dieting. We dive into how to know if you need a reverse diet, the steps to take and how to set the right expectations to be successful. Check out the free resources from Kersten! Timestamps 0:00:00 Teaser 0:00:11 - Intro 0:01:04 - Intro to Kersten 0:02:40 - What is a reverse diet and what % of people need one? 0:04:29 - Reasons people might be underrating. 0:05:59 - Myth of Fat-storing mode 0:08:23 - How can women know that they need to reverse diet? 0:10:17 - Some other factors that manifest as a result of low calories and low metabolic rate 0:12:28 - Steps to initially assess if someone needs a reverse diet. 0:16:02 - What is Basal Metabolic Rate as compared to Daily Expenditure? 0:18:31 - Whats the amount of calorie deficit is safe and how long will you keep them there? 0:20:59 - What’s next after initial assessment? 0:24:51 - Tracking progress in a reverse diet 0:25:28 - Amazing Client Results 0:28:13 - Is it important to track Macros? 0:28:36 - Are these women strength training and exercising and walking and is that affecting hunger? 0:31:41 - Fear of Hunger & Overeating 0:33:44 - Do you have to track Macros for a successful reverse diet? 0:36:20 - Macronutrient Ratio 0:38:36 - What success could look like. 0:39:27 - How long does a reverse diet take? 0:41:39 - Most common challenges when reverse dieting? 0:46:03 - Should you work with a coach or do it on your own? 0:47:08 Info about the DIY Program & other references 0:49:18 - Wrap up, Reach out to Kersten, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#106 - 5 Reasons Why a Meal Plan Doesn't Work For Cravings Control & Sustainable Fat Loss (& What To Do Instead)
11/28/2023
#106 - 5 Reasons Why a Meal Plan Doesn't Work For Cravings Control & Sustainable Fat Loss (& What To Do Instead)
Resources Description Getting an assigned meal plan sounds appealing for many reasons, but if you're looking to have results that last it may not be the best approach to your nutrition. Listen in as I share why I don't assign meal plans to clients and the approach that has actually helped my clients maintain their results and a sustainable nutrition approach long after our time together. Timestamps 0:00:00 Teaser 0:00:09 - Intro 0:01:02 - Intro, it’s not about finding the next best diet 0:02:50 - Attraction to meal plans - give autopilot approach to eating 0:04:06 - Think about your diet journey 0:04:30 - Learning #Satisfull Nutrition & it’s benefits 0:06:43 - Client results on #Satisfull Nutrition 0:07:49 - Top 5 Reasons Laura doesn’t assign meal plans - Reason 1 0:11:09 - Second Reason - Meal plans don’t factor in cravings & preferences 0:15:32 - Sign up for The Cravings Code! 0:17:14 - Third Reason - They perpetuate All-or-Nothing Mindset 0:19:13 - Fourth Reason - They don’t provide long-term craving strategies 0:21:46 - Fifth Reason - It’s only as good as it lasts. 0:22:34 - Try #Satisfull Nutrition instead 0:24:33 - Recap, The Cravings Code Program, Reach out. Connect with me! Instagram: Facebook: TikTok: Website:
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#105 - Holiday Cravings Guide: BONUS EPISODE: What To Do If You Overate!
11/24/2023
#105 - Holiday Cravings Guide: BONUS EPISODE: What To Do If You Overate!
Resources Description For some, holidays can be a time of over-indulgence; if you're feeling guilty, frustrated or plain old stuffed and sick and are feeling tempted to go to extreme measures to "undue" the damage then I want to encourage you to first listen to this episode in an effort to and apply a more balanced, gentle and healthy response to more indulgence. Timestamps 0:00:00 - Teaser 0:00:08 - Intro 0:01:01 - Intro BONUS Episode 0:01:58 - 1st Tip - Don’t punish yourself, what to do instead. 0:05:02 - 2nd Tip - Hydrate 0:05:56 - Last Tip - Move on 0:07:35 - Three tips Wrap up, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#104 - Thanksgiving Day Home Workout
11/23/2023
#104 - Thanksgiving Day Home Workout
Resources  Description I hope you enjoy this workout video to help you stay moving and active on Thanksgiving Day, or any time over the holiday weekend. I include instructions and various modifications, if you have any questions shoot me a message Timestamps 0:00:00 - Intro 0:00:53 - Intro to Holiday Guide 0:01:42 - Holiday Workout 0:01:59 - Let me know how it went, Outro Connect with me! Instagram: Facebook: TikTok: Website:
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#103 - Holiday Cravings Guide - How to Create a #Satisfull Thanksgiving Meal
11/21/2023
#103 - Holiday Cravings Guide - How to Create a #Satisfull Thanksgiving Meal
Resources Description Check out the third episode of the Holiday Cravings Guide series to help you plate a better, more well-balanced, and crave-friendly Thanksgiving meal so you can make better choices, stay on track and avoid overeating during the holiday season. Let me know what you think of this episode and the type of Satisfull Plate you'll be making! Timestamps 0:00:00 - Teaser 0:00:10 - Intro 0:01:03 - Intro to Holiday Guide 0:02:29 - Review What is a #Satisfull Plate, 1st part - LEAN 0:02:59 - 2nd part - DETOX 0:03:15 - 3rd part - CRAVE 0:04:16 - 4th part - OBSERVE 0:04:43 - Things to remember when outside of your regular eating routine 0:05:21 - Types of holiday foods that apply 0:05:33 - LEAN suggestions 0:07:21 - DETOX suggestions 0:07:57 - This is for an 80/20 #Satisfull Plate 0:08:20 - CRAVE suggestions 0:09:51 - Building the #Satisfull Plate 0:10:47 - Tip 1 - Eat slowly 0:10:56 - Tip 2 - Eat till 80% full & Crave and Go 0:11:55 - Tip 3 - Do you really want to eat that? 0:12:53 - Wrap up, Outro, How did you build your Holiday Plate? Connect with me! Instagram: Facebook: TikTok: Website:
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