Resources  

Access free weekly cravings and fat loss tips and strategies.    

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.

Resources

Enroll for The Cravings Code Here

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

Enroll in The Free Cravings CleanUP Challenge  

Bareblends.com Fun Facts

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Today you hear first hand from my client Beth Thomas, a single working mom of 2 who has struggled for nearly 20 years with disordered eating and body image challenges until her work with Laura Cavallo Coaching for 6 months.

Beth shares how her her childhood growing up with brothers impacted her self image and confidence which led to an eating disorder in her early 20's. After the four year struggle between anorexia and then bulimia Beth knew that what she was doing "just wasn't right. I didn't feel like myself".

Beth goes on to share her journey to discover the type of diet & exercise that worked for her, but always holding on to the notion that "smaller is better". Even when she joined LCC Beth admits, "I thought this could be another way to help me get smaller"; but within our 6 months together Beth applied my nutrition, exercise & mindset strategies to help her get out of her own way and start living the full life she deserved. She's now training for strong (not skinny), doesn't binge and deprive and instead enjoys candy, fries and dining out with her friends and family without the stress, doubt and anxiety she used to experience. Listen in on her journey...

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Apply for 1:1 Coaching Program

:: If you like our podcast, please leave a review and subscribe so you can help support the show, xo Laura! ::

Timestamps

(00:53:00) - Intro to client Beth Thomas

(00:04:13) - A bit of background, life in Canada, growing up with 3 brothers

(00:08:30) - Impacts of opinions, repercussions on her self-image and dieting, dealing with anorexia

(00:13:58) - Bouncing back from Anorexia, getting help and transitioning to Bulimia

(00:16:35) - Her healing journey

(00:21:51) - Scenario before starting to work with LCC

(00:25:48) - Initial goals when starting with LCC coaching

(00:31:01) - Her journey with LCC coaching: developing awareness, discovering triggers and her self-learning process

(00:41:12) - Some AHA moments of her journey at LCC coaching

(00:46:15) - Advise for someone who might be struggling

(00:49:13) - What's next on Beth's Journey

(00:50:28) - Who would be a good fit for Cravings Control program?

(00:53:54) - Favorite crave food

(00:54:57) - Outro

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

In this personal & professional discussion with Coach B we talk about her experience growing up as a "fat-kid" and how joining a gym in her late teens sparked this love of lifting that would manifest itself in both healthy and unhealthy habits throughout her life; from a disordered relationship with body-building and dieting to a healthier mindset & experience joining a cross-fit box. Now Coach B helps women get to maintenance weight (& stay there) through habit change, moderation and using her 20+ years of experience in health and fitness. We get into the nitty gritty with reverse dieting or as Coach B refers to it as "getting to maintenance" and the biggest issues she sees with women who are trying to lose weight.

:: If you like our podcast, please leave a review and subscribe so you can help support the show ::

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Email: brandy@motivateandbfit.com

Podcast: More than Macros Radio

Web: www.motivateandbfit.com

Timestamps

(00:00:53) - Intro to our guest Coach Brandy Schroeder

(00:03:43) - Life and Fitness journey: from her struggles as a kid, to body-building competitions, motherhood and body-image issues

(00:13:03) - 3 Biggest takeaways from her life journey

(00:22:00) - From body-building to coaching women

(00:31:00) - Brandy's methodology when working with women

(00:43:03) - Counting Macros vs Loose tracking

(00:46:21) - Self-control, binge-eating, fears and strategies

(00:54:15) - Finding balance and enjoyment in food 

(00:55:22) - Coaching from a Mindset perspective

(01:00:56) - How to connect with coach B

(01:01:55) - Favorite crave food

(01:06:15) - Final thoughts

(01:08:30) - Outro, connect on Instagram!

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

How much we crave and eat (or how little) is directly impacted by our environment, our cognition around food, our past experiences and our emotional state. Who knew, right?! Listen in as I share 10 triggers that can cause more or less cravings so you can bring more awareness and understanding to your eating habits so you can start to connect the dots and discover your individual WHY & HOW when it comes to why you eat (or don't eat).

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Add me on Instagram: @lauracavallo__cravings_coach

Timestamps

(00:00:53) - Intro

(00:02:28) - #1 Where are you eating

(00:03:02) - #2 Who you eating with

(00:03:40) - #3 Your past food experiences

(00:04:19) - #4 How big your plate is

(00:04:37) - #5 What's on your plate

(00:05:22) - Rate our podcast!

(00:05:45) - #6 What you ate at your last meal

(00:06:48) - #7 How fast you are eating

(00:07:24) - #8 How loud or fast the music in the background is

(00:07:50) - #9 Your emotional state when you are eating

(00:08:24) - #10 How long it's been since your last meal

(00:08:59) - Recap of 10 triggers that can impact on hungers & cravings

(00:12:11) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

If you're not educated on your cycle, birth control or how you period can inform your health decisions give this podcast a listen!

Like many of us Leah grew up having to find her own way when it came to her menstrual health after experiencing anxiety and depressive episodes while on birth control. From there she began researching natural forms of birth control and found a love for all things menstrual health. 

In this podcast episode we cover a lot of topics ranging from Cycle Syncing, the all-natural Fertility Awareness Method, cyclical living, birth control, menstrual health general and using your period as a biomarker of health.

"Your cycle is always communicating to you" -Leah Byrd

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

What Does Your Period Say About You? This course is devoted to helping you learn what a healthy period looks like and how you can use the information from your body to empower your health decisions. 

Cervical Discourse Course

Timestamps

(00:00:54) - Intro to Leah Byrd: Holistic Menstrual Educator

     
(00:04:12) - A little bit about her background

(00:06:11) - Her experience growing up with fitness and nutrition

(00:10:30) - The start of her menstrual journey: from pills to natural birth control

(00:13:44) - On her food influence

(00:15:26) - The important talk: Sex Education 

(00:19:23) - Identifying the 4 phases of women's cycle: lifestyle, hormones, nutrition and fertile window

(00:30:18) - The impact of stress, nutrition and sleep in the 4 phases

(00:33:04) - Cycle-syncing and cyclical? living

(00:36:01) - Women influencing the hormonal health industry

(00:37:40) - How can you work with Leah, 1:1 and courses

(00:40:30) - From cycle tracking to Holistic Menstrual Educator

(00:44:07) - Why do women need to learn about Body Literacy 

(00:46:49) - How to find Leah on social media

(00:47:38) - Favorite crave food!

(00:48:44) - Final thoughts: small steps into your menstrual journey

(00:50:36) - Outro, connect on Instagram!

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Cassie is a single mom of two, with a full-time job as a teacher! She worked with Laura Cavallo Coaching for 6-months and during that time Cassie experienced profound changes in the look and feel of her body. Cassie came to us with intense period cravings, no workout routine, constipation and an average of 6 hours of sleep...and in our time together lost 10 pounds and 10 inches, was sleeping better, moving more & improved her mood, energy & mental health. Give a listen to Cassie's story for some inspiration! 

 
Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

1:1 Coaching application for 2023

(00:00:53) - Intro to a client case study: Cassie

(00:01:46) - Cassie's background, routines & struggles

(00:07:03) - How we work at Laura Cavallo Coaching (LCC)

(00:08:00) - Week 1: Focusing on improving digestion

(00:10:03) - Weeks 2 & 3: Addressing sleep

(00:13:47) - Week 4: Choosing healthier snacks

(00:15:19) - Recap! Improvements Month 1

(00:15:12) - Month 2: Consistency on weekends

(00:17:43) - Month 2: Strategy around Movement/Work-Out routine

(00:18:74) - Month 2: Supplementing with vitamins

(00:19:22) - Month 2: Cassie's excerpt from LCC checking form 

(00:20:13) - Month 3: Menstrual Cycle tracking, for monthly hormonal symptoms 

(00:21:30) - Month 3: Self care - gratitude practice and journaling

(00:22:30) - Month 3: Strategies for navigating the holiday season

(00:21:31) - Month 3: Cassie's excerpt from LCC check-in form 

(00:24:01) - Cassie's weight loss & lifestyle results

(00:25:39) - LCC 1:1 Coaching Applications for 2023 are open!

(00:25:57) - Outro

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

One of the most asked questions I get is: "How often should I be eating for fat-loss and health?" Well-at the end of the day we need to eat less than we burn for fat-loss but we also need to make sure that cravings & hunger stay at bay so we can attain that calorie deficit. I break-down how long you should go in-between meals, the hormones linked to fullness & cravings & the foods that may make you want to snack more. 

:: If you like our podcast, please leave a review and subscribe so you can help support the show ::

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Rate on Apple

Rate on Spotify

DM me on Instagram

How to create a #Satisfull plate

Timestamps

(00:00:53) - Intro to Snacking

(00:02:04) - What is meal timing?

(00:02:17) - Differences between Hunger and Cravings

(00:02:49) - Reasons that can trigger Cravings

(00:03:54) - Example #1 Constantly overeating

(00:04:35) - Example #2 Embedded habits

(00:05:05) - Example #3 Eating high-sugar, high-calorie meals

(00:05:54) - How to regulate your appetite and hunger

(00:08:19) - Rate our Podcast!

(00:08:40) - Attuning hunger & cravings

(00:10:19) - Recommendations for #satisfull meals

(00:14:04) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Listen in on today's real and raw episode as Beth takes us through her life & health journey from drug addiction and alcoholism to fit at 50 with a thriving online coaching business. 
We discuss Beth's earlier years losing her father and friends in the span of a one week and how she turned to alcohol & drugs as a way to cope. She shares her "Aha" moment that caused her to get sober and pick-up running as a way to challenge her body and mind in her early years of sobriety. We discuss the role of mental health, her transition to strength training and what her core fitness & nutrition values are as a coach. Beth shares how she deals with trolls on IG and shares her favorite types of chips she loves to indulge in.  Give a listen!

:: If you like our podcast, please leave a review and subscribe so you can help support the show ::

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

www.bethferacofitness.com

Beth's Instagram

Beth's TikTok

Timestamps

(00:00:53) - Intro to Beth Wilkis Feraco

(00:02:58) - The start of her fitness journey

(00:11:06) - Catalyst into Alcoholism

(00:13:26) - Ties between mental health and wellbeing

(00:16:45) - Recommendations for people struggling with Alcohol

(00:21:10) - Transition from Cardio to Strength Training

(00:25:12) - Core values and message to Beth's community

(00:28:41) - Nutrition & Mindset Coaching philosophy

(00:31:13) - Dealing with haters and trolls on Social Media

(00:36:33) - Advice for people consuming Nutrition & Health content

(00:38:39) - Favorite Crave foods

(00:40:26) - How to work with Beth, group coaching & programs

(00:42:33) - What's next! holidays, business and fun

(00:47:06) - Outro, where to find Beth online

(00:47:49) - Rate our podcast!

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Awareness is step #1 to create lasting habit change because without first understanding what's actually going on in our mind and in our life instead of going through life on auto-pilot. But being more aware is easier said than done, it requires slowing down, connecting the dots, being observant and at times seeing things from different perspectives. 

If you struggle with sticking to your habits, give this episode a listen so you can start cultivating more awareness today.

:: If you like our podcast, please leave a review and subscribe so you can help support the show ::

Rate on Apple

Rate on Spotify

DM me on Instagram

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Timestamps

(00:00:53) - Intro

(00:01:05) - What is Awareness

(00:02:11) - Relationship between Awareness and Mindfulness

(00:03:09) - #1 Slowing down

(00:06:01) - #2 Notice repeating patterns

(00:07:50) - #3 Take 5min per day to sit in the moment

(00:08:23) - #4 Try to see things from a different perspective

(00:09:06) - From Awareness to Mindful changes

(00:10:14) - Recap!

(00:10:46) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

It's important to understand the difference between hunger and cravings as you navigate your cravings journey. Did this episode make sense to you? What questions do you have? Shoot me a DM @lauracavallo__Cravings_coach and share with me!

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Cravings Quiz

Timestamps

(00:00:53) - Intro

(00:01:14) - What is Hunger?

(00:01:41) - What are Cravings?

(00:02:00) - Possible Cravings Triggers

(00:03:28) - Outro, take our Cravings Quiz!

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Join our conversation with Dr. Laura Gouge who specializes in integrative mental health, women's hormone conditions and gut health. Laura grew up in Pittsburg, PA and found her way to Portland where she studied and worked as a ND for the first part of her career. She shares her struggle with binge-eating and the surprising discovery she made about what was causing it as well as her natural approach for those struggling with insomnia, anxiety and ADHD.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

ADHD supplement guide

Anti-Anxiety Playbook

website: www.DrLauraGouge.com

Instagram/TikTok: @drlauragouge 

Timestamps

(00:00:49) - Introducing Dr. Laura Gouge

(00:02:03) - What is Naturopathic Medicine?

(00:06:08) - Working with a Naturopathic doctor vs. doctors in Conventional medicine

(00:09:08) - Dr. Gouge's inspiration behind her Naturopathic journey 

(00:14:30) - Dr. Gouge's path into her present work

(00:17:17) - Impact of Nutrition in Hormones & Sleep

(00:21:44) - Binge eating and it's relation with Ghrelin and Leptin hormones

(00:26:10) - The benefits of #Satisfull plates

(00:28:50) - The most common issues with Sleep: Good habits and how to regulate your circadian rhythm

(00:37:35) - Anxiety, Stress and Nutrition 

(00:42:25) - Most common Gut Health challenges in society

(00:45:15) - ADHD in adult women

(00:48:20) - Final thoughts: How to connect with Dr. Laura Gouge, FREE Anti-Anxiety/AHDH Resource

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

The Cravings Cure Info Page

Send me a DM on Instagram

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Wondering the best pre/post workout foods to help fuel you strength & slim workouts? Take a listen and get some clarify on what foods to include (& those to avoid) while working towards your goals.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Free High-Protein Satisfull Sweets PDF

Timestamps

(00:00:53) - Intro

(00:01:13) - Fasting vs. eating pre-workout

(00:02:20) - Reasons I advocate pre/post-workout nutrition

(00:03:15) - Time window to fuel your body pre/post-workout

(00:03:42) - Pre-workout Nutrition for strength-training

(00:04:35) - Post-workout food ideas

(00:04:58) - Considerations for larger meals pre-workout

(00:06:08) - A couple of things to keep in mind

(00:07:55) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Learn the who, what, when, where & how much of protein in today's episode and why protein should be a major player in your diet plan whether you're going for fat-loss, health or longevity.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Free High-Protein Satisfull Sweets PDF

Timestamps

(00:00:53) - Intro

(00:01:32) - What is Protein and why do we need it?

(00:02:56) - The many benefits of Protein

(00:04:47) - Types of animal-based Protein sources

(00:06:23) - Types of plant-based Protein sources

(00:07:23) - Types of veggies with Protein content

(00:07:40) - Get familiarized with food labels!

(00:08:30) - Protein portion in #Satisfull plates

(00:09:50) - Protein percentage RDI

(00:10:59) - Outro, connect on Instagram

(11:01:00) - Free High-Protein #Satisfull Sweet PDF In Resources

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Today I want to share the difference between emotional eating, overeating, binge eating & Binge Eating Disorder & the signs and symptoms to look out for with each one. I also want to start a conversation around Binge Eating Disorder and share some resources for those who feel like they may be struggling with BED.

Resources

 WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Helpline

Signs & Symptoms of Eating Disorders

Binge Eating Disorder

Timestamps

(00:00:53) - Intro

(00:01:35) - Why it's so important to talk about eating disorders

(00:03:02) - What is Emotional Eating?

(00:04:08) - Signs and symptoms of Emotional Eating

(00:04:50) - What is Over-Eating?

(00:06:27) - What is a Binge Eating Disorder?

(00:07:40) - Signs and symptoms of Binge Eating Disorder

(00:08:30) - Which support is needed for Binge Eating Disorder?

(00:09:22) - My personal story of Binge Eating

(00:10:29) - From Overeating/Binge Eating to Eating Disorders

(00:11:41) - Useful links and support

(00:12:43) - Recap: Reasons for Overeating/ Binge Eating/ Emotional Eating

(00:14:14) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Tune in to learn the fitness formula for fat-loss that has helped our clients tone-up, slim down and build strength without increasing cravings, hunger or overeating.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Timestamps

(00:00:52)- Intro

(00:01:35)- Strength Training, the G.O.A.T for fat loss

(00:02:10)- A bit of history on the Strength Training journey for women

(00:03:36)- The fear of getting bulky

(00:04:55)- What exactly is Strength Training?

(00:06:02)- Misconceptions about Strength Training

(00:06:32)- Benefits of Strength Training

(00:08:52)- N.E.A.T: Non-exercise-related activity

(00:09:37)- Examples of N.E.A.T

(00:10:47)- Weekly exercise recommendations

(00:11:49)- Free exercise resources

(00:12:05)- Outro, connect on Instagram

(00:12:19)- Applications are open for our 2023 Signature 1:1 Program!

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Fearing food, stressing about every bite and/or self-sabotaging after a little bit of indulging are some signs that you may be struggling with your relationship with food, diet & body-image. Listen along as I share 10 signs that I've gathered from working with 100's of clients to see how many of these are impacting you and make sure to listen all the way to the end about how The Cravings Cure can help you.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Timestamps

(00:00:53)- Intro

(00:01:52)- Sign #1: Making food choices out of fear

(00:02:11)- Sign #2: "Save calories" for more indulgent meals or binges

(00:02:37)- Sign #3: "Earn calories" through restriction or exercise

(00:03:23)- Sign #4: Grouping foods into good/bad, allowed/not-allowed

(00:03:46)- Sign #5: Self-sabotage

(00:04:25)- Sign #6: Seeing your foods habits as unchangeable

(00:05:02)- Sign #7: Being "good"/during the week and "letting go" during the weekend

(00:05:35)- Sign #8: "I deserve this" mentality

(00:06:33)- Sign #9: Constantly being on a diet

(00:07:43)- Sign #10: Feeling stressed/anxious about every single food choice

(00:09:10)- Recap of the 10 signs

(00:09:52)- Outro, connect on Instagram

(00:10:08)- Applications are open for our 2023 Signature 1:1 Program!

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

How we perceive and interact with body image, exercise, and food, impacts our experience throughout our journey. Leading with a growth mindset and bringing curiosity, flexibility and learning can make it more enjoyable and easier to deal with challenges. While having a Fixed Mindset can oftentimes make the process unbearable, stressful, and resentful. Give listen to the 5 ways you can start to shift your mindset towards more growth, compassion, and learning for a happier and more successful health process.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Timestamps

(00:00:52)- Intro

(00:01:01)-Mindset Coaching at Laura Cavallo Coaching

(00:03:15)- Understanding Mindset and Awareness

(00:04:46)- Self-Compassion vs. Shame and Guilt

(00:05:52)- What is a Fixed Mindset?

(00:06:42)- Using Neuro-plasticity to rewire our brain

(00:07:18)- What is a Growth Mindset?

(00:08:48)- Recap: Characteristics of Fixed vs. Growth Mindset

(00:14:09)- Takeaway #1: Expect imperfection

(00:14:40)- Takeaway #2: Let go of guilt

(00:14:54)- Takeaway #3: Know that you are doing your best

(00:15:33)- Takeaway #4: Stop comparing yourself to others

(00:16:32)- Takeaway #5: Give yourself time

(00:17:13)- Outro, connect on Instagram

(00:17:28)- Applications are open for our 2023 Signature 1:1 Program!

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Use this strategy to help you create new habits, ditch the old ones and stay the course even during times when motivation flux up and down.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Timestamps

(00:00:58)-Intro

(00:01:28)-How it works: "IF/ THEN" planning strategy

(00:01:46)-Examples of IF/THEN planning statement

(00:04:01)-When to use IF/THEN planning statement

(00:04:23)-Creating your own IF/THEN statement

(00:04:53)-Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

At LCC we pride ourselves on delivering the most efficient methods for fat-loss & cravings control without making it feel out of reach or too challenging. Our S.L.I.M System is what we use to create a fat-loss roadmap for our clients. It's a system born out of years of trial, error and success and embodies the holistic health pillars that will help our clients be the most successful.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Timestamps

(00:00:58)- Intro to S.L.I.M System

(00:02:00)- S for #Satisfull Nutrition

(00:05:09)- L for Lifestyle optimization

(00:05:58)- I for Intentional Movement

(00:07:00)- M for Mindset & Awareness

(00:07:50)-How we Implement the S.L.I.M System with our clients

(00:09:16)-Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

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 a 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.

Resources:

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Timestamps

(00:00:53)- Intro to our Signature 1:1 Program 'The Cravings Cure'

(00:02:37)- Are you a good fit for The Cravings Cure?

(00:07:44)- The Cravings Cure Pillars: S.L.I.M System

(00:08:11)- #1 #Satisfull Nutrition

(00:08:28)-4 Parts to #Satisfull Nutrition

(00:10:09)- #2 Lifestyle Optimization: The 3 S's

(00:12:30)- #3 Intentional Movement: Tone & Lean

(00:15:25)- #4 Mindset and Awareness

(00:18:48)- Applying the Cravings Cure Pillars into your program

(00:19:29)- Some of the results you can expect

(00:20:41)- 1st phase of Cravings Cure: CONTROL

(00:23:08)- 2nd phase of Cravings Cure: CONFIDENCE

(00:25:22)- 3rd phase of Cravings Cure: CONSISTENCY

(00:27:03)- Sara's Results

(00:28:10)- Erin's Results

(00:28:59)-Danielle's Results

(00:30:17)- Amy's Result

(00:31:55)- How to schedule a Discovery Call with us

(00:33:10)- Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Discover the characteristics shared by our most successful clients so you can start to wrap your mind around the ways you may need to evolve on the path to a slimmer physique and healthier lifestyle.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Episode 5 #Satisfull Plates

Timestamps

(00:00:59)-Intro

(00:01:28)-Different seasons, different strategies

(00:02:22)-Understand how to create a sustainable fat loss & lifestyle plan

(00:04:11)-Characteristic #1 Long-term investment in yourself

(00:07:21)-Characteristic #2 Prioritize getting stronger

(00:09:08)-Beginners' advantage to exercise!

(00:10:30)-Characteristic #3 All about #Satisfull plates

(00:11:27)-Characteristic #4 Consider the 3 "S's"

(00:12:41)-Characteristic #5 Take time to plan, prioritize and schedule

(00:15:39)-Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources:

The Cravings Cure 1:1 Info  

Apply Here  

Message me Here    

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

This is a piggy-back episode to the previous Goal Setting Guide episode. I know a lot of women are asking themselves right now, "How am I going to get in shape this January?" so I wanted to share 3 straightforward questions to ask yourself when it comes to choosing the best diet/exercise plan for yourself. By determining the type of results you want with the time/energy you have and aligning that protocol with your priorities and values will determine how successful you may or may not be. Grab a piece of paper and pen and hit play!

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Meet our team

Share your goals with me!

Timestamps

(00:00:53) - Intro

(00:02:05) - Why choosing the right program will deliver the best results

(00:02:18) - Q #1: What types of results do you want?

(00:05:51) - Q #2: How much time and mental bandwidth do you have?

(00:07:24) - Q #3: Does this align with my values?

(00:08:10) - How to discover your values

(00:09:56) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

If you're someone who is looking to set some goals for the New Year I want to encourage you to listen to today's podcast to help you create SMARTER goals with a step-by-step outline for how to get there while also maintaining the right mindset through the process.

First, we reflect on the past year because knowing what worked and what didn't can help inform and guide our path forward. Then I go on to review the 7 parts of a SMARTER goal so you can feel more fulfilled and successful along the way.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Kasey Jo Orvidas IG

Timestamps

(00:00:58) - Intro

(00:01:22) - How to navigate this episode for goal setting

(00:02:00) - Step #1: 4 questions to help you reflect on the previous year

(00:05:43) - A word on goal setting

(00:07:51) - what are SMARTER goals

(00:08:50) - S for Specific

(00:10:52) - M for Measurable

(00:11:00)- Scale, photos, and measurements

(00:12:37)-Bio-feedback for non-scale victories & tracking

(00:13:49) - A for Additive

(00:15:21) - R for Rewarding

(00:18:45) - T for Time-bound

(00:20:04) - E for Efficacy

(00:21:11) - R for relative

(00:21:44) - SMARTER goals recap

(00:24:02)- Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Today I'm getting personal and sharing my history with cravings, binges and overeating. I start from the beginning and how my upbringing impacted my diet habits into adult-hood; I share how my appetite and competitiveness as an athlete perpetuated my binge eating and drinking and the startling "A-HA" moment that encouraged me to change my life. But even when that happened, it wasn't totally smooth sailing. I hope my story gives you some inspiration and hope that there's a way out of the cycle and a path to more confidence, control & a higher quality of life.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Meet our team

Timestamps

(00:00:53) - Intro to my cravings and fat loss journey

(00:01:53) - My early childhood in Italy

(00:02:15) - A bit of insight into the Italian food culture

(00:02:32) - Migrating from Europe to the USA

(00:03:15) - Impact of the American diet as a kid

(00:03:48) - Growing up with digestive distress

(00:04:06) - Binging food and alcohol as an athlete

(00:04:57) - My initial interest in Nutrition

(00:05:42) - Unhealthy jobs, relationships & mindset

(00:07:01) - Becoming a trainer & the binge-restrict cycle

(00:08:19) - When my quick-fix diet obsession started

(00:12:38) - How my research on hormones changed my life (& my clients)

(00:15:06) - S.L.I.M System for Cravings Control & Fat-Loss

(00:16:21) - Our mission at LCC

(00:17:04) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Our default setting after over-eating, binging or intense cravings may be to restrict, detox and punish ourselves with exercise and feelings of shame. But what If I told you these responses were actually doing you more harm than good?

In this episode, I break down the mental and physical effects of the most common (and unhelpful) responses to over-eating to help give you some guidance on what to do after a more indulgent holiday, night out, or weekend.

Resources

 WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

The Cravings Archetype Quiz

Ep.1: 5 Misconceptions about Cravings

Rate on Apple

 Rate on Spotify

Timestamps

(00:00:59) - Intro

(00:01:55) - How you respond to over-eating may be more important than the actual situation itself

(00:02:44) - Cravings misconceptions important to remember (Ep. 1)

(00:03:27) - 4 responses to over-eating & their mental & physical impacts

(00:04:01) - Scenario #1: Severely restricting meals

(00:07:51) - Scenario #2: Over-exercising

(00:10:34) - Scenario #3: Quick detox

(00:14:38) - Scenario #4: Guilt and shame

(00:17:07) - Diving into the root cause, Episode 2: The 3 Craving Archetypes

(00:18:18)- Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Navigating holiday eating can feel tricky if you're trying to eat healthy or even stay on track for fat-loss goals. Most people experience a lot of anxiety when it comes to making food choices amongst so much temptation, but I want to encourage you to see each holiday, dinner or party as an opportunity to practice the #Satisfull skills you need to eat more balanced and in moderation.

Join me as I walk you through 5 simple tips that you can use during any holiday party, Christmas dinner, or girls' night to help you avoid overeating and binging but more importantly help you enjoy the holiday with more confidence and control.

Resources

 WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Ep 5.: #Satisfull plates

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 Rate on Spotify

Timestamps

(00:00:59) - Intro

(00:02:01) - Tip #1: Start with a #Satisfull breakfast (Ep. 5)

(00:02:55) - Tip #2: Reduce the alcohol intake

(00:03:50) - Sip slow

(00:04:48) - Tip #3: Practice Serve n' Go

(00:05:30) - Tip #4: Move after you eat

(00:06:26) - Tip #5: Bring your veggies!

(00:07:38) - Bonus tip: Mindset Strategy

(00:08:35) - How to implement these tips

(00:10:07) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Apply these simple and approachable cravings & portion control strategies for any of your meals to help you slow down, become more aware, and listen in to when you're body is telling you it's Satisfull.

Don't worry: you still get to enjoy your favorite foods, but with this strategy we get to decide how much and how often; which is imperative if you have an overall health goal or fat loss goal!

You might also enjoy:

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Ep 5: How to create a #Satisfull plate

Timestamps

(00:00:53) - Intro: Go-to cravings and eating strategy

(00:01:32) - Serve and Go: benefits of this strategy

(00:02:12) - Step 1: Grab a smaller plate

(00:02:18) - Step 2: Serve your portion on that smaller plate

(00:02:34) - Step 3: Enjoy the food without distractions

(00:02:50) - Step 4: Wait 20 minutes before getting the 2nd serving

(00:03:41) - Best situations to use Serve and Go strategy

(00:04:08) - Applying Serve and Go Strategy for each meal

(00:04:58) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

While some people find support from those closest to them, it's not always the case for some other people. Especially in a world where the default is to hit the drive-through and decompress in front of the tv, perusing a healthy lifestyle isn't the norm for most people. So it's only understandable that you may experience some resistance from others in your pursuits, to no fault of their own.

Today I share some mindset strategies to help you navigate the bumps in the road on the way to a healthier and happier lifestyle-with or without the support of those around you.

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

You might also enjoy Ep.5:  How to create a #Satisfull plate

The 12 Days of Cravings Control(enroll for free through Dec 16th)

Timestamps

(00:00:53) - Intro

(00:01:30) - What you could expect at the beginning of your journey

(00:03:09) - Navigating your journey around your social circle

(00:03:41) - #1: Normalize: other's might not understand

(00:04:19) - #2: Invite courage to your journey

(00:05:40) - #3: Be patient, it's gonna take some time

(00:07:00) - #4: It's not your job to make people comfortable

(00:08:28) - #5: Ask yourself, what would future me do?

(00:10:06) - #6: Take the extra step

(00:11:44) - Strategies recap

(00:13:42) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Frustrated that every diet you try takes a ton of planning, shopping and cooking? Yea--I get it! What if I told you that you can eat the foods you love while slimming down and you don't have to follow a meal plan? (WILD TIMES)

Today I share my proven nutrition strategy, #Satisfull Plate, a guide to building your plate anytime from anywhere you are using the foods you are likely already eating and have in your house. This system will help control cravings and set you up to jump-start your fat loss goals! Give a listen and share your next #Satisfull plate with me on Instagram

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

#Satisfull Plate PDF

Free email series: The 12 Days of Cravings Control

Timestamps

(00:01:01) - Introduction

(00:01:10) - What is a #Satisfull plate?

(00:01:20) - #Satisfull for anyone, anywhere, anytime

(00:02:17) - The 4 key pillars of #Satisfull Nutrition

(00:03:15) - 1st pillar: #Satisfull Plates

(00:03:25) - Step 1: LEAN foods

(00:05:00) - Step 2: DETOX foods

(00:06:06) - Step 3: CRAVE foods

(00:07:51) - Step 4: OBSERVE, how does this plate makes you feel

(00:10:20) - The power of OBSERVATION

(00:10:47) - How to plan #Satisfull plates during the day

(00:11:18) - Recap! #Satisfull Plate Strategy

(00:12:32) - Outro, connect on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

If you're trying to stay on track with a health routine, the weekends (or any time you're off your mundane routine) can harbor feelings of excitement due to less structure and more relaxation, while possibly also making you feel stressed trying to do "your best".

Maybe you lack the mental and physical energy to invest towards them or you just don't know how to make better choices amongst more social events and a changing schedule.
While it's great to have more freedom the "weekend mode mentality" of "just let loose" and "diet starts Monday" can be detrimental to your goals.

Join Laura as she shared simple tools and tips to start to shift not only your habits but also your mindset!

Resources

 WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Free email series: The 12 Days of Cravings Control

You might also enjoy Episode 1 - 5 Misconceptions about Cravings

Timestamps

(00:00:54) - Intro

(00:01:28) - Why we should care about our weekend habits

(00:02:20) - How to apply these strategies

(00:03:05) - Weekend Strategy n1.: Shift your Mindset

(00:04:58) - Weekend Strategy n2.: #Satisfull plate for breakfast

(00:06:20) - Weekend Strategy n3.: Move your butt!

(00:07:29) - Weekend Strategy n4.: Keep the same sleep schedule

(00:09:44) - Weekend Strategy n5.: Avoid excessive alcohol

(00:13:54) - Weekend Strategy n6.: Share your goals with family and friends

(00:15:31) - Wrap up, connect with our community on Instagram

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

When it comes to cravings there are a variety of reasons why we may be triggered that go well beyond not having enough willpower or needing more vegetables in our diet. In today's episode, I'm going to be sharing the top 5 cravings triggers as observed by working with 100's of busy women who have successfully reduced their cravings and overeating by up to 50%. We go beyond nutrition and exercise; get ready to see how your mindset and lifestyle habits affect you as well.

You might also enjoy:

Episode 1 - 5 Misconceptions about Cravings

Episode 2 - 3 Cravings Archetypes

Timestamps

(00:00:52) - Intro

(00:01:40) - Important to know before we start

(00:01:52) - 1st cravings trigger: Intense Exercise

(00:03:36) - The importance of strength-training

(00:04:50) - Exercise as a way to shape the body

(00:05:28) - 2nd cravings trigger: Under-eating earlier in the day

(00:06:58) - A better approach after a nighttime binge

(00:07:55) - 3rd cravings trigger: "All or Nothing" diet mindset

(00:08:58) - How I encourage my clients: finding balance in the Grey Area

(00:09:29) - 4th cravings trigger: Poor sleep and stress

(00:12:12) - 5th cravings trigger: Highly palatable "junk" foods

(00:14:33) - Wrap-up, connect on Instagram

Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

The Cravings Archetype quiz

Free email series: The 12 Days of Cravings Control

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

The Cravings Cure 1:1 Info  

Apply Here  

Message me Here

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Busy women often think that their cravings are an inherent character flaw and they just need to "be stronger" or have "more willpower". But that's actually not the case; busy women can experience cravings for a variety of reasons and over the last year specifically working with many of them, I've identified three main Cravings Archetypes that shed light not only on WHY you crave, but what to actually DO about it.

Join Laura as she runs you through the Cravings Archetypes and the main characteristics of each one. If you're looking for some solutions and strategies take the free quiz linked below to get your results!

Laura is a certified Mindset, Nutrition and Fitness Coach who effectively made the transition from yo-yo and fad-dieter to Cravings Expert and Fat Loss coach helping clients get strong, slim and confident without excluding any of their favorite foods.

Timestamps

(00:00:50) - Intro

(00:01:26) - Intro to the Cravings Archetype quiz

(00:01:47) - Important to know before we start

(00:02:51) - 1st Cravings Archetype: Routined Roberta

(00:03:18) - Side note: Our childhood relationship with food, and its impact on our adult life

(00:05:44) - 2nd Cravings Archetype: Hormonal Henrietta

(00:06:05) - Satisfull Nutrition framework

(00:06:58) - 3rd Cravings Archetype: Disconnected Donna

(00:07:52) - Interesting findings from reviewing quizzes

(00:08:05) - The importance of Mindset

(00:08:49) - Fitness and exercise don't happen in a vacuum

(00:09:18) - Wrap-up, cravings archetype quiz info, connect on Instagram

Episode Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Craving archetypes quiz LINK

Connect with me!

Instagram: @lauracavallo__cravings_coach
Facebook: @LauraCavalloCoaching888
TikTok: @lauracavallo_coaching
Website: www.lauracavallocoaching.com

For years you've probably accepted your cravings as a normal part of your life and something you may never be able to escape--and you're not the only one. But what If I told you that this isn't entirely true? And that a lot of what you've been led to believe about cravings, hunger, and overeating are just misconceptions that are actually holding you back from making any real progress in the way of your health, fat-loss, and cravings control goals? In this episode, Laura demystifies 5 common misconceptions and lays out the welcomed truths that are foundational to your journey.

Laura is a certified Mindset, Nutrition and Fitness Coach who effectively made the transition from yo-yo and fad-dieter to Cravings Expert and Fat Loss coach helping clients get strong, slim and confident without excluding any of their favorite foods.

Timestamps

(00:00:51) - Intro - laying the groundwork

(00:02:32) - Misconception n.1: Cravings make you a bad person

(00:03:28) - Cravings are extremely common and normal

(00:04:41) - Misconception n.2: Eliminating the foods you love to conquer cravings

(00:05:30) - Lean into cravings, don't deny them

(00:06:28) - Misconception n.3: You need more self-control and willpower

(00:06:55) - The inverse relationship between self-control, willpower, and stress

(00:07:54) - Cravings happen for 3 different reasons

(00:08:31) - Misconception n.4: You need to under-eat & over-exercise to make up for overindulging

(00:10:05) - How lifestyle & diet history impact cravings

(00:11:03) - Misconception n.5: The more shame, guilt, and food fear the more control we have over food habits

(00:13:01) - Navigating this journey together

(00:13:56) - Laying out the 5 truths

(00:16:00) - Wrap-up, connect on Instagram

Episode Resources

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

Enroll for the 12-Days of Cravings Control 

Connect with me!

Instagram: @lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

The Cravings Cure 1:1 Info

Apply Here

Message me Here  

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

Connect to Molly

Apply to The Cravings Cure 1:1 Coaching

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

The Cravings Cure Testimonials

Apply to Work Together

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

The Cravings Cure Testimonials    

Apply to Work Together

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

The Cravings Cure Testimonials

 Apply to Work Together

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

The Cravings Cure 1:1 Coaching Info    

Apply for 1:1 Coaching    

DM Me on Instagram  

Episode 98: Protein Preload

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

Interested in The Cravings Code? Add your name here so you don't miss any details!

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

The Cravings Cure 1:1 Coaching Info  

Apply for 1:1 Coaching  

DM Me on Instagram

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources:

Waitlist closing soon: The Cravings Code Feb 2024

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

Waitlist closing soon: The Cravings Code Feb 2024

Instagram

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

Get on the The Cravings Code Waitlist for Feb 2024

Join our Instagram Community! 

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

The Cravings Code: Get on The Waitlist for Feb 2024

Join our Instagram Community!

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:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com