Explorez tous les épisodes du podcast Isn't She Powerful | Stop Food Noise & Sugar Cravings
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How I Avoided Emotional Eating This Month (2 Simple Shifts)
If you’ve ever found yourself stuck in emotional eating, binge eating, or stress eating patterns… this episode is for you.
In today’s episode, I’m sharing 2 simple things I focused on during the month of March that helped me avoid emotional eating and quiet the constant food noise.
These aren’t extreme rules or all-or-nothing approaches. They’re realistic, sustainable shifts that helped reduce sugar cravings, feel more in control around food, and break the cycle of using food to cope with emotions.
If you’re tired of feeling out of control with food, constantly thinking about your next meal, or battling late-night snacking and cravings, this episode will give you a new perspective and practical steps you can actually stick with.
What you’ll learn:
2 simple habits that helped reduce binge eating and sugar cravings
How to calm food noise without restriction
Why being emotional makes you crave sugar more
A more balanced approach to handling emotions without turning to food
If you’ve ever thought… "Why do I keep doing this when I know what to do?” or “Why can’t I just stay consistent with healthy habits?”
This episode is going to connect so many dots for you.
Because the truth is: it’s not a lack of willpower. It’s the way your brain has been wired.
In today’s episode, I’m joined by Master Mindset Coach Heidy Caminero, and we’re diving into how neuroplasticity (your brain’s ability to rewire itself) plays a huge role in your cravings, food noise, self-sabotage, and motivation.
If you’ve been stuck in cycles of:
Starting over every Monday
Eating out of boredom or emotion
Feeling like you “lose control” around food
Struggling to stay consistent with healthy habits
This conversation will help you understand why it’s happening, and more importantly, how to change it.
What You’ll Learn in This Episode:
What neuroplasticity is and how it impacts your eating habits
Why you’re not “broken” when it comes to cravings and food noise
How your brain gets wired into patterns of overeating and self-sabotage
The real reason you struggle with motivation (and how to hack it)
How limiting beliefs keep you stuck in unhealthy patterns
Why dieting and restriction can actually make food obsession worse
How to stop boredom eating without relying on willpower
The role of identity and self-talk in long-term behavior change
A simple, practical mindset shift you can start using today
We Also Talk About…
How your thoughts directly influence your actions, habits, and outcomes
The connection between your brain, behaviors, and physical results
What’s actually happening when you feel out of control around food
A Big Takeaway:
If you’ve been blaming yourself for lack of discipline… This episode will show you that your brain has simply been trained a certain way (and it can be retrained!!).
Have you ever caught yourself eating, not because you’re hungry, but because you’re overwhelmed, sad, stressed, or going through a hard season?
You’re not alone.
In today’s episode of Isn't She Powerful, I’m responding to a message from a listener, Michelle, who said:
“I know I’m using food to soothe me. What can I do to stop this?”
This episode is for you if you:
Find yourself emotionally eating during stressful or difficult times
Use food to cope with emotions like anxiety, loneliness, or exhaustion
Want to know how to stop emotional eating without guilt, restriction, or willpower battles
Are tired of feeling ashamed after using food for comfort
Instead of focusing on stopping the behavior, I walk you through three compassionate, practical shifts that help you feel more in control around food (even during hard seasons).
We talk about:
How to interrupt emotional eating without judgment
Why adding support works better than taking food away
How regulating your body can reduce emotional intensity and cravings
These tools are especially powerful if you’re searching for:
How to stop using food to soothe me
How to stop emotional eating during stressful times
A healthier way of coping that still feels supportive and realistic
🎧 Listen now to learn how to navigate emotional eating with compassion and confidence, without relying on willpower or restriction.
And if this episode resonates, take a moment to subscribe, rate, and review the podcast so more women searching for help with emotional eating can find it 💛
WANT ME TO ANSWER YOUR QUESTION WITH AN EPISODE? Click the button at the top of these show notes that says, "Send us a text" and it will send me a direct anonymous message. Write whatever you want me to know and I'll respond with an episode for you!
In this episode of Isn’t She Powerful, Laura sits down with Allie, a former client of the Seismic Shift program, who experienced a remarkable transformation on her health journey. Allie shares the mindset and habits that helped her turn challenges into triumphs, including:
The One Mindset Hack She Uses Daily: Learn the simple yet effective shift Allie practices to stay focused and positive, no matter what.
The Biggest Habit to Build for Long-Term Success: Discover the foundational habit that keeps you on track with your health goals.
How to Bounce Back After Choices That Don’t Align with Your Goals: Allie reveals her strategy for moving forward without guilt or shame.
The Power of Community in a Health Journey: Find out why having a supportive community can make all the difference.
The Biggest Hack to Feel Good After an Unhealthy Food Choice: Learn how to keep your momentum and confidence even when you indulge.
If you feel alone in your health journey, like no one gets it or wants to approach health in the same way you do, this episode is for you!
Why You’ll Love This Episode:
Gain actionable tips for overcoming setbacks.
Learn practical strategies for building healthy habits that stick.
Get inspired by Allie’s journey and insights from Seismic Shift.
Feel empowered to prioritize your health without perfectionism.
Share the Love: If you enjoyed this episode, please leave a review and share it with a friend. Your support helps more women find this show and build their healthiest, happiest lives!
Do you have a voice in your head that is constantly chattering about food? Whether it’s obsessing over what you’ve eaten, what you’re going to eat next, or the guilt and stress tied to your food choices, this episode is for you.
In this week’s episode of Isn’t She Powerful, we’re diving deep into the concept of food noise. We’ll unpack what it really is, the common reasons why so many of us struggle with it, and how you can start to quiet that noise for good.
KEY TAKEAWAYS:
What is food noise? Discover how food noise manifests in daily life and why it’s so prevalent in today’s diet culture.
The root causes of food noise: Explore the societal, emotional, and psychological factors that lead to this internal dialogue about food.
Strategies to reduce food noise: Learn actionable steps to help you develop a healthier relationship with food and free up mental space for what really matters.
If you’ve ever felt trapped in an exhausting cycle of food thoughts, this episode will give you the clarity and tools you need to break free. It’s time to take control and create a mindset that supports your health and happiness.
If you found this episode helpful, don’t forget to subscribe, leave a review, and share it with a friend who could benefit from quieting their food noise. Your support helps more women discover Isn’t She Powerful and start their journey toward food freedom and confidence.
Heal your relationship with food, healthy habits, healthy mindset, long term health, sustainable health, mindset is key
5 Ways to Make 2025 The Year Your Health Goals Actually Stick
Are you tired of setting health goals every January only to watch them fade away by February? In this episode of Isn’t She Powerful, we dive into the five biggest reasons why women struggle to stick to their health goals—and how you can change that cycle in 2025. From mindset shifts to sustainable strategies, Laura guides you through actionable steps to create lasting change, feel confident in your journey, and finally make your health goals stick.
If you’ve been looking for motivation and tools to prioritize your well-being and build healthy habits that last, this episode is for you!
KEY TAKEAWAYS:
The top five reasons women fail to maintain their health goals.
How to shift your mindset to embrace progress over perfection.
Practical tips for setting realistic and achievable health intentions.
The weekly habit to start doing to sustain your goals long-term.
Why self-compassion is the secret weapon for sticking to your health journey.
READY TO INVEST IN YOUR HEALTH?
Meet Laura in Rock Hill, South Carolina at the New Year Mini Retreat. Learn more HERE!
Get 25% off of Healthy Handled (weekly meal plans and healthy recipes) by clicking HERE!
Stop your binge eating for good and finally reach your weight loss goals at the live workshop in Callahan, Florida. Click HERE to join!
Are you frustrated with your weight loss progress? In this episode, Laura uncovers the commonly overlooked mistakes that could be holding you back in your health journey. She delves into the mindset traps and nutritional & exercise missteps that keep you stuck, offering practical advice to help you overcome these hurdles and achieve your health goals.
This episode is for you if you are starting a weight loss journey or if you have been trying to lose weight and feel like you are doing everything right and nothing is working.
KEYTAKE AWAYS:
The one word you are using that is holding you back and making it harder for you to lose weight.
What you are missing in your nutrition and exercise that is keeping you from weight loss.
The most common reason people start trying to lose weight that does nothing but hold you back.
In this solo episode, Laura reflects on the impactful practices she embraced in 2024 to nurture her mental and spiritual health. From developing a daily gratitude practice to refining her morning routine, these habits transformed her mindset and helped her cultivate positivity and optimism in every aspect of life.
Laura also dives into understanding the key difference between intuition and anxiety, sharing real-life examples to help you trust your inner voice while quieting self-doubt.
If you’re looking to improve your mental clarity, embrace gratitude, and create routines that support a more peaceful and centered life, this episode is for you!
What You’ll Learn in This Episode:
How a daily gratitude practice shifted Laura's perspective and boosted her happiness.
The subtle yet powerful difference between intuition and anxiety—and how to tell them apart.
Examples from Laura's personal journey where she learned to trust her intuition over fear.
The key elements of Laura's morning routine that set the tone for a positive, productive day.
DON'T FORGET: Add your name to the Seismic Shift Waitlist so you don't miss the opportunity to join the next round! CLICK HERE TO JOIN THE WAITLIST
Subscribe & Review: If you found this episode helpful, don’t forget to subscribe to Isn't She Powerful and leave a review! Share it with someone who might benefit from building their mental and spiritual health in 2025.
Consistency Made Simple: Using ChatGPT & MyFitnessPal as Tools for Your Health Goals with Danye Phillips
In this episode, Laura is joined by Danye Phillips, a seasoned nutritionist and health coach, to uncover the secrets to staying consistent on your health journey—even through life’s unpredictable changes. Together, they dive into practical ways to use tools like ChatGPT and MyFitnessPal to simplify your approach to nutrition, track progress, and build habits that last.
We also discuss:
The biggest mistakes people make with their nutrition and how to avoid them.
How to use AI tools like ChatGPT for meal planning and accountability.
Why consistency beats perfection and how to stay on track during busy or stressful times.
Actionable tips to help you create a balanced lifestyle without sacrificing your favorite foods.
If you’re ready to take control of your health and explore how cutting-edge tools can make it easier, this episode is packed with actionable insights you don’t want to miss!
In this eye-opening episode, Laura delves into the unsexy truths about sustainable weight loss. Forget the quick fixes and fad diets—this episode is all about understanding and accepting the fundamental principles that will help you lose weight and keep it off for good. We’ll cover three crucial things you need to know to achieve long-term success and transform your approach to weight loss.
Key Takeaways:
The thing you must do each week if you want to achieve long term weight loss success.
What your life needs to look like during a time of weight loss vs a time of maintenance if you want to lose weight and keep it off.
The mindset shift that has to occur if you want to maintain your weight loss long term.
Struggling to find the perfect Christmas gift for the health-conscious person in your life? Look no further! In this episode, Laura has curated a list of thoughtful and unique gift ideas that are sure to delight any health enthusiast. From fitness gear to wellness subscriptions, discover the ultimate presents that promote a healthy new year.
Seismic Shift, the 8-week group health coaching program that gives you the education and mindset shifts you need for sustainable healthy living, is on sale right now for Black Friday!
Laura is breaking down what's included and the benefits of joining now in this bonus episode.
As the holiday season approaches, many of us find ourselves surrounded by delicious food and the temptation to overeat. In this episode, Laura helps you tackle the challenge head-on with four practical strategies to help you avoid binge eating during Thanksgiving and Christmas celebrations. From actionable steps to transformative mindset shifts, this episode will support your journey towards a healthier and more mindful holiday experience.
Key Takeaways:
What to do the day of a holiday event so that you don't feel tempted to overeat or binge before and during the party.
How to approach the food table so that you don't overeat unintentionally.
What word to remove from your vocabulary so that you drop the guilt associated with the holidays.
The mindset to approach the event day with, in order to avoid overeating.
BLACK FRIDAY DEAL: This Friday you get the chance to join Seismic Shift at a lower price than ever! Click here to learn more and then watch for the offer to be live on Friday morning!
If 2026 is the year your visions stop being just visions and finally become your everyday life, you're gonna wanna hear this episode.
In today’s episode of Isn’t She Powerful, I’m pulling back the curtain on three intentional shifts I’m making this year to ensure my vision board doesn’t just look pretty... but actually becomes my real life.
This isn’t about hustling harder or being “more disciplined.” It’s about the internal decisions that quietly shape our outcomes, especially when motivation fades or things feel uncomfortable.
In this episode, I walk you through:
✨ Why getting uncomfortable is non-negotiable if you want a different outcome than you’ve had before (and how I’m choosing discomfort on purpose this year) ✨ How shifting my focus from what’s hard to what’s good is changing everything, even when challenges still exist ✨ What it looks like to follow your intuition without overthinking, second-guessing, or waiting for perfect clarity
If you’ve ever felt stuck between who you are now and the life you know you’re capable of creating, this episode will help you bridge that gap with honesty, intention, and trust.
🎧 Press play if you’re ready to stop just *visualizing* your goals, and start LIVING them.
If this episode resonates with you, I’d love for you to leave a rating and review! It helps this podcast reach more women who need these reminders too. 💛
And don’t forget to share this episode with a friend who’s working toward a big vision of her own.
During this episode, Laura shares another piece of her hormone health journey after recently finding out that she was not ovulating. In this episode, you will learn how she found this out and what she is doing now moving forward.
KEY TAKEAWAYS:
How to get a clear picture of your reproductive hormone health.
How to know if you should look into hormone testing.
What Laura's next steps are now knowing that she isn't ovulating.
DON'T FORGET: Make sure you are subscribed to the show and share this episode or the show with someone that you know is also on a health journey!
In this episode, Laura speaks directly to the person that thinks things like, "why would I even try when I know I'm just going to fail?" If that's something that you've thought before, click play because this episode is going to support you so deeply. Laura uses a song from a popular Christmas movie to squash your fear of failure and help you start your journey to a healthy life.
In this episode, Laura shares the three things that you are doing that are causing you to gain weight in the months leading into the New Year. If you are tired to gaining weight during the holiday season, this episode will teach you what you are doing wrong and how to avoid doing those things this year.
KEY TAKEAWAYS:
What you are doing that is causing you to gain weight during the holiday season.
Why those actions cause weight gain.
What to do instead so that you avoid gaining weight (and maybe even lose weight) during this holiday season.
In this episode, Laura talks about what to do if you find yourself constantly having the desire to eat late at night. Laura explains why this often happens and what steps to take so that you no longer have the uncontrollable desire to eat late at night.
KAY TAKEAWAYS:
What causes late night cravings.
What actions to take to no longer feel controlled about late night cravings
In this episode, Laura is joined by the founder of Greetings From Oliver, Chrystale Cigainero. Laura and Chrystale chat about the impact of mental health, how to strengthen our mental health, and the impact of interpersonal connection on our mental and physical health.
KEY TAKEAWAYS:
How relationships with our friends impacts our mental health
The connection between mental health and physical health
The best strategies for making those around us feel loved
To download the Free Building Balanced Meals eBook, CLICK HERE.
Learn more about Chrystale and Greetings From Oliver
In this episode, Laura shares the three steps for you to take so that you can stop constantly thinking about food. This episode is for the woman that spends all day thinking about the food she said she wasn't going to eat anymore and then ends up giving into the cravings and binge eating tons of it later that day. Let's end those food cravings for good!
KEY TAKEAWAYS:
The types of cravings and what causes them.
Understanding why you have food cravings in the first place.
Mindset shifts that have to occur before changes can be made to your cravings.
What to do once you know why you have a certain craving.
Healthy Handled is the 12-week meal planning and prepping program that Laura talks about during this episode. To learn more about the program and get signed up, visit bhealthyhabits.com/healthy-handled or CLICK HERE. Use the code POWERFUL for 10% off when you pay in full!
Don't forget to send this episode to a friend that also has food cravings!
In this episode, Laura talks with Shannon Buruchian, sustainable fat loss expert and trainer, about weight loss, self-care, and healing your relationship with food.
KEY TAKEAWAYS:
What self-care actually means and how it impacts our overall health.
Stress management techniques that actually work
What you need to know about sustainable weight loss
How to stop "hating yourself healthy"
Why healing your relationship with food is the first step to weight loss
How to build weight loss habits that actually stick
If you enjoyed this episode, pause now and share it on your Instagram story so I can repost you! 💕
For more information on the topics in this episode, you'll want to listen to:
In this episode, Laura talks about her past investments into her self growth, both health programs and business coaching programs. She talks about how she joined a program in 2022 with such high hopes and left feeling disappointed, and digs into how that shaped her willingness to invest in other programs in the future.
KEY TAKEAWAYS:
the feelings and emotions that most people feel before investing in themselves
how a past "failure" shaped the way Laura coaches today
the changes that have been made her Seismic Shift, the B.Healthy Group Coaching program, because of her past experiences
How My Client Valerie Went from Constantly Dieting, Avoiding Carbs, and Feeling Tired All the Time to Now Having Food Freedom and Being Confident in Her Choices
In this episode, Laura talks with past Seismic Shift member, Valerie, about her experience within the program. During this episode, you will hear about how Valerie felt before joining Seismic Shift, why she chose to join, and how being in the program changed her life and the lives of her family and friends.
The last day to join Seismic Shift for last round of this year is this Friday, October 11th!
CLICK HERE to visit the Seismic Shift website and learn more about the program.
If you're tired of jumping from diet to diet, always being the girl in the group that is watching what she's eating, never feeling good in your body or in your choices, and ready to really feel good, I'd love to have you in the program.
In this episode, Laura shares everything you need to know before signing up for Seismic Shift. This episode is for you if you're wanting to join but need a few more details before you do 😉
KEY TAKEAWAYS:
How long does Seismic Shift last
How many calls are in the program
What’s covered on the calls
The amount and type of contact between calls
Replay information if you can't come live
Who Seismic Shift is & isn't for
Why I created this program
What’s different about the program this round vs last round
TO LEARN MORE ABOUT SEISMIC SHIFT AND JOIN TODAY CLICK RIGHT HERE!
If you’ve ever told yourself “I’ll get back on track when life slows down”... this episode is for you.
Because the truth is: life doesn’t slow down. And if your healthy habits only work when things feel calm, they’re not sustainable.
In today’s episode, I’m walking you through 9 specific things I do on my busiest day of the week to stay healthy, even when my schedule is packed. I’m sharing both the actions and the mindset shifts that allow me to eat well, stay hydrated, and get in a solid workout without relying on motivation or willpower.
This episode is especially for you if you want to:
Stay consistent with healthy habits during busy seasons
Learn how to eat healthy when time feels tight
Stop feeling like your schedule is the reason you “fall off track”
Build habits that work in real life (not just on perfect days)
In this episode, you’ll learn:
How I structure my meals to make eating healthy while busy feel simple
The mindset that keeps me from saying “screw it” when the day gets chaotic
How I hit my water goal even when I’m constantly on the go
What my workouts actually look like on busy days (and why they work)
This episode pulls back the curtain on what staying healthy really looks like when life is full - no extremes, no perfection, and no unrealistic routines.
If you’ve been searching for how to stay healthy while busy or how to eat healthy with a packed schedule, this episode will show you exactly what that looks like in real life.
🎧 Press play and learn how to build habits that hold up, even on your hardest days.
In this episode, Laura shares three things for you to start doing to avoid feeling overwhelmed in your health journey. Recently, Laura received a message that said, "My social media is overloaded with cortisol, blood sugar, blah blah blah. I am clicking on things and reading and getting overwhelmed." If you relate to that, this episode is for you.
KEY TAKEAWAYS:
How to avoid feeling overwhelmed in your health journey
How to become "future you" right now
Why we feel so overwhelmed in our health journeys
Don't forget to subscribe to the show so that you get notified whenever a new episode has been released!
In this episode, Laura talks about GLP-1 Weight Loss Medication so that you can understand what they are and how they work before you start them. This episode is for you if you've thought about starting these medications, are already on them, or have used them in the past.
KEY EPISODE TAKEAWAYS:
What is GLP and how does it work?
What to try before starting these medications.
The most important things you need to be doing if you are on them.
To register for the Free Masterclass on Healing Your Relationship With Food, click RIGHT HERE. The Masterclass is Live with Laura on Monday, September 30th, and a replay will be sent out afterwards if you can't attend live.
Want to get the monthly B.Healthy Bulletin? Add your email to the list by clicking here: bhealthyhabits.com
In this episode, Laura shares a recap of the first Submerged Retreat! This is a health and wellness retreat that is co-hosted by Laura and Health Coach, Sarah Salain.
KEY TAKEWAYS:
Lessons about health, career, and overall wellness that came from the retreat
Be biggest takeaways from the attendees
How to apply those takeaways to your life
To register for the Free Masterclass on September 30th (How your broken relationship with food is holding you back from the body and life you desire & how to fix it asap!) CLICK HERE! Replay will be sent out afterwards if you can't attend live.
In this episode, Laura digs into the two biggest reasons why you aren't able to stay consistent with the healthy habits you are working to build. If you're tired of setting goals and never sticking to them, this episode is for you!
KEY TAKEAWAYS:
The one thing you are missing that's keeping you from being consistent with healthy habits.
The one thing you likely have that that's keeps you from the consistency you desire.
As mentioned at the start of the episode, if you haven't already put your name on the Seismic Shift waitlist, CLICK HERE TO JOIN THE WAITLIST. The program will open next week to those on the waitlist and there is a special bonus (eepp!) if you join from the waitlist.
Gallbladder Health with Olivia Haas: Recognizing Symptoms of Poor Gallbladder Health, Nutrition for Optimal Gallbladder Function, and Deciding If Surgery Is Your Best Option
In this episode, Laura interviews Olivia Hass, nutritionist and gallbladder health expert, on how to know if something may be wrong with your gallbladder, the pros and cons of removing the gallbladder, and dietary needs for a healthy gallbladder.
KEY TAKEAWAYS:
The main function of the gallbladder.
How the Keto diet impacts the gallbladder
Early warning signs of poor gallbladder health
Understanding if gallbladder surgery is the best option or if you can manage your symptoms with diet and exercise
First step to take if you notice gallbladder issues.
Best foods to eat for optimal gallbladder health
As mentioned at the start of the episode, if you haven't already put your name on the Seismic Shift waitlist, CLICK HERE TO JOIN THE WAITLIST. The program will open this month to those on the waitlist and there is a special bonus (eepp!) if you join from the waitlist.
If you know someone who struggles with their gallbladder health, send this episode to them. It's a frustrating experience to have trouble with the gallbladder and this episode may help them find answers and feel less alone in their journey.
In this episode, Laura digs into the idea of failure in a health journey. For years, she looked at her health as a series of unfortunate failures. Those failures kept her stuck and stopped her from reaching her goals. This episode teaches you the mindset shift Laura took on to start seeing those failure as the fuel she needed to keep going.
KEY TAKEAWAYS FROM THIS EPISODE:
What is wrong with how you currently view your failures
How you should be viewing your failures
How to make the shift from what you currently believe to a more expansive thought
To put your name on the Seismic Shift Waitlist and get first access to join + an exclusive bonus, click here!
Remember that failure doesn't happen overnight. Failure happens when you stop showing up for yourself over and over and over. If you show up and commit to just a little better every single day, you can never fail. Sending you love ❤️
In this episode, you will learn how to talk to children about healthy eating habits. Laura shares how you should explain things like protein, carbs, sugar, and veggies to children, what you should avoid saying about food to children, and how to explain the value of healthy foods.
KEY TAKEAWAYS FROM THIS EPISODE:
what protein, carbs, veggies, and sugar do in our body and why they are important
how to instill healthy habits in children with food
what to avoid doing and saying to foster a healthy relationship with food for children
This episode is perfect for anyone learning how to talk to their children or students about food and the value of healthy eating.
Seismic Shift, your mindset makeover course, is back this September! This group coaching program will help you develop healthy habits and make changes to your mindset so that you stick to those habits long term. To learn more about Seismic Shift and get your name on the Waitlist, click here. Enrollment begins in 2 weeks!
Mentioned in this episode is the power of the different colors of fruits and veggies.
In this monthly bonus episode, Laura explores three topics that have been on her mind recently. The On My Sleeve episodes are an inside look into the things that Laura is moving through in her own life so that you can take the lessons and apply them to your own journey.
KEY TAKEAWAYS FROM THIS EPISODE:
How to move through the fear of committing to working on yourself when all you hear are the internal thoughts of why you shouldn't take the leap of faith.
Why hating your body will never get you the changes you want to see.
The #1 thing Laura is currently doing to support her health that you can apply right now.
Mentioned in this episode is the morning routine activity, Power 9, that shifts you into a positive headspace and opens opportunities for you daily. Listen to that episode for more information on what the activity is and how to implement it.
In this episode, Laura is joined by Chirstina Flach, Celebrity Make Up Artist and founder of Pretty Girl Make Up. Through this conversation, you get an inside look into the things that you can start doing today to better care of your skin and love your body from the inside out.
KEY TAKEAWAYS FROM THIS EPISODE:
The most damaging thing we do to our skin every single day.
The foundations of skincare - daily routines for morning and night, daily habits, and best products.
What to avoid for optimal skin health.
The number one thing we need to do to take care of our skin.
The surprising thing you are likely doing (or not doing) that's causing your acne.
This episode is loaded with information so grab a notepad and get ready to learn!
In this episode, Laura shares with you a simple activity to add to your morning routine to put you into a positive headspace all day long. This activity, known as the Power 9, is quick and simple to do in the car, on a walk, or sitting on the couch.
KEY TAKEAWAYS:
What the Power 9 is and how it benefits you
When and how to do this activity
How to modify the Power 9 to fit your lifestyle
Excited to take the next step in your health journey? Click here to apply to The B.Healthy Breakthrough for one-on-one coaching with me!
You’ve probably been told to “just eat in moderation” more times than you can count. But if no one ever taught you what that means in real life, it can feel confusing, frustrating, and honestly impossible.
In this episode, I’m breaking down what eating in moderation actually looks like (beyond vague advice and food rules) and how to practice it consistently without guilt, restriction, or losing control around food.
I’m walking you through how to build the skill of moderation (because yes, it’s a skill, not something you’re born knowing) and how to strengthen that muscle so it starts to feel easier and more natural over time.
You’ll also learn a simple 2-step process you can use anytime you’re about to eat foods like dessert, chips, pasta, or any food that previously felt “off limits.” This process helps you check in with your body, make intentional choices, and move on without second-guessing yourself afterward.
In this episode, we cover:
Why “eating in moderation” feels so hard for so many women
The biggest misconception about moderation that keeps people stuck in all-or-nothing cycles
Why moderation isn’t about eating less, it’s about eating with awareness
How to build the muscle of moderation so it feels easier over time
The exact 2-step process to walk yourself through when deciding how much to eat
How to enjoy foods like dessert, pasta, or chips without guilt, overthinking, or feeling out of control
What to do if you’ve tried moderation before and it “didn’t work”
If you’ve ever felt like moderation works for everyone except you, this episode will change how you see it.
🎧 Press play to learn how to eat foods you love in a way that feels calm, confident, and sustainable.
In this episode, Laura quickly shares with you 5 habits you should add to your routine in August so that you end up feeling like your healthiest self! This episode is for you if you don't want the fluff - you just want to know what to do 😉
KEY TAKEAWAYS FROM THIS EPISODE:
Five healthy habits to implement this month
Basics of why those habits are healthful - no fluff!
Excited to take the next step in your health journey? Click here to apply to The B.Healthy Breakthrough for one-on-one coaching with me!
Previous episodes mentioned in this one that you'll love if you DO like the fluff 😉⤵️
If you struggle with setting health goals and then giving up on them within a few days, this is the place for you! In this episode, I teach you the exact goal setting strategy that I use to keep myself on track with my health.
In this episode, Laura shares 3 things you can start doing right away so that you have less cravings and feel more in control of your actions with food. Based on her personal experiences, Laura knows what it feels like to struggle with binge eating in the afternoons. These three things changed her life and the lives of so many of her clients.
KEY TAKEAWAYS FROM THIS EPISODE
3 things to start doing today so that you stop afternoon binge eating
why you struggle with binge eating
Join the Free Balanced Meals Masterclass by clicking right here. Masterclass dates are July 29th-August 1st. All classes are available to watch at a later date.
In this episode, Laura shares her own recent negative self image thoughts and where they stem from. Between social media, positive comments about her body, and the phase she's in in her monthly cycle, negative thoughts were clouding Laura's brain during her recent vacation. This episode digs into all of those thoughts as Laura shares how she navigates them for herself and her clients.
KEY TAKEAWAYS FROM THIS EPISODE
Laura's own body image struggles and how she navigates them.
How speaking positively about someone's body can cause negative feelings.
How social media impacts our body image.
Why you feel like you look different from week to week.
Focusing on the habits that lead to weight loss instead of actual weight loss.
Join Healthy Handled and get 3 months' worth of meal plans, healthy recipes, and meal prep schedules delivered straight to your email inbox! Find all of the details right here!
In this episode, Laura and Shane share six tips for a happy and healthy relationship based on their own personal experiences. Through the rocky patches in their relationship, Laura and Shane have learned how to love each other well and find true joy in one another. This episode outlines their own relationship struggles and what's come from them.
KEY TAKEAWAYS FROM THIS EPISODE:
The number one most important piece of a healthy relationship.
Small things that make a big difference.
What it really means when you hear "communication is so important."
How to grow as a couple AND individuals in a relationship.
If you know someone who would benefit from hearing our story, please share this episode with them and send them love as they navigate their relationships.
Other episodes you'll enjoy after listening to this one:
In this episode, you will learn about the four aspects of health and what each of them looks like in your own life. Your health is more than just what food you eat and how you move your body. In this episode, you'll learn what other things are a part of your health and how to know which area of your health needs some extra love and attention.
KEY TAKEAWAYS FROM THIS EPISODE:
What are the 4 aspects of health?
What each of the aspects entails.
How to know which aspect of health you should focus on right now.
Mentioned in this episode are multiple previous episodes: The Mindset Series from Dec. '23:
In this episode, you will learn about why it's important to eat enough protein, how to know if you're eating enough protein, and how to eat more of it without extra stress.
If you're looking to eat more protein, be more intentional with your nutrition, or develop the habit of meal planning, check out Healthy Handled! This is a 12 week meal planning and prepping program that sends weekly emails with recipes, meal plans, meal prep schedules, and health education. All of the information can be found HERE.
KEY TAKEAWAYS FROM THIS EPISODE:
How to know if you’re eating enough
How to eat more protein without only eating eggs, meat, and dairy
How to know how much protein you need
Why it’s important that we eat enough protein
My favorite sources of protein
Tools to make sure you eat enough protein without extra stress
Mentioned in this episode are two others you'll enjoy:
Join Healthy Handled and get 3 months' worth of meal plans, healthy recipes, and meal prep schedules delivered straight to your email inbox! Find all of the details right here!
This episode is for you if you’ve had healthy habits in the past and been consistent with them, but eventually life got in the way and the habits took a back seat. If you’re ready for those habits to make their way back into your life, this is your guidebook to making that happen. Three steps to getting back into those routines weather it's been 2 weeks, 2 months, or 2 years.
Thank you so much for sharing this episode with friends, subscribing so you never miss a thing, and leaving a quick rating or review of the show!
KEY TAKEAWAYS FROM THIS EPISODE:
Three simple steps for getting back into a routine with healthy habits you once had.
How to determine which habits to bring back and which habits should be gone for good.
How to decide which habits to start with.
Building habits that make you feel strong, confident, happy, and healthy.
If you are a beginner and haven't had healthy habits in the past, that's okay. You can still listen to this episode. I share how to apply these three steps to where you are currently in your health journey.
In this month's On My Sleeve episode, I talk through a recent question I've been pondering, "Is my fear of being restrictive causing me to be irresponsible?" My history with being too restrictive with food may have caused me to go too far in the other direction... I talk about how I'm relating this question to finances and to food in this episode. I also talk about how I'm navigating determining the answer to that question and how you can begin understanding the same questions and answers for yourself.
Thank you so much for taking just a few moments to leave a rating or review of the show! It helps the podcast grow and means so very much to me.
KEY TAKEAWAYS FROM THIS EPISODE:
How to determine when you are making a decision from a place of restriction vs when you're making a responsible choice.
How to begin thinking about money differently.
How to listen to your intuition and allow it to guide your choices.
In this episode, I go into detail on the things I am doing before vacation and during vacation this summer to make sure that I feel my absolute best while there. No one wants to go on vacation feeling discontent and negative about their body. In this episode, I will share with you 3 things I am being very intentional with leading into the vacation, other habits I am always including in my daily lifestyle, and the things I will do while on vacation so that I don't feel tired and yucky while there. These are practical tips that you can begin implementing right away!
KEY TAKEAWAYS FROM THIS EPISODE:
Exactly what I'm doing before vacation to make sure I feel healthy, happy, and confident while there.
How you can start doing those same things so you feel the same way.
Everyday habits that help me feel healthy and confident even when I'm not on vacation (easy things you can begin adding into your daily lifestyle).
The mindset tools to use while on vacation.
The practical things for you to do while on vacation so you have a fun trip and continue feeling great.
Mentioned in this episode are two others you will love:
🌊Interested in joining us for a long weekend retreat in Daytona Beach Shores this September? Learn more about the retreat and how to attend by clicking here!
Share this episode with someone you'll be vacationing with this year! We all deserve to have the happiest and healthiest vacations 😉
If you’ve ever said, “I know I should work out, I just can’t make myself stick with it,” this episode is for you.
For years, exercise felt like a punishment to me. Something I forced myself to do because I thought I had to in order to lose weight. I didn’t enjoy it, I wasn’t consistent, and every time I fell off, I felt like I was failing.
But something shifted.
In today’s episode, I’m sharing how I went from hating working out to becoming someone who genuinely enjoys exercise and looks forward to it (without relying on motivation, discipline, or an “all-or-nothing” mindset.)
This isn’t a story about suddenly loving the gym or having insane willpower. It’s about the mindset changes and practical shifts that made exercise feel supportive instead of punishing.
In this episode, we talk about:
The mindset shift that helped me stop forcing myself to do exercise I hated
How to build a consistent exercise routine that actually fits your life
What to do if you hate working out but still want to feel stronger and healthier
How to reconnect with movement in a way that feels good, not exhausting
If you’re stuck in the cycle of starting strong, burning out, and quitting, this episode will help you rethink exercise in a way that makes consistency feel natural instead of forced.
🎧 Press play if you want exercise to feel less like something you “should” do... and more like something you actually want to do.
In this episode, I interview Alesha McNeill, Manifestation Expert and Coach, to uncover the answer to the question, can manifestation and Christianity coexist? Alesha has been practicing manifestation for years and coaches women around the world on how to manifest the life of their dreams. I have been working with Alesha for about 6 months at the time of this episode's release and through that experience I've come to learn a lot about the role that spirituality plays in manifestation. This episode is going to open your mind and heart!
In this episode, we talk about body image, money, manifestation in a health journey, and of course, how Christianity and manifestation work together.
NOTE: Although Christianity is listed in the name of this episode and the relationship to a higher power is referred to as such throughout this interview, what we are ultimately referring to here is a connection to a greater loving presence, whatever that may be for you.
If you love this episode, you'll also love the two most recent On My Sleeve episodes around the same topic:
On May 31st I celebrated one year of B.Healthy being an official LLC! In that year I have learned a lot and today I'm sharing it with you. I'm breaking down some of your common struggles and frustrations so that you feel less alone and then I'm sharing my advice on moving through those struggles.
If you're tired of feeling alone in your health journey, want to learn to build sustainable habits that support your health from the inside out, and could use a little TLC, Submerged Retreat is the right place for you. Attend with a friend, your mom, or your young adult daughter and save up to $400 on each ticket. Apply before June 10th to pay with a payment plan. 🌊 CLICK HERE TO LEARN MORE!
Thank you for leaving ratings and reviews! It truly means the world to me!!
In this episode, I reflect on the three major turning points in my health journey. I have been on this journey for a little over four years and through those years, I can pick out three points when big change happened. This episode is both storytelling and educating to help you on your journey as well!