Are constant cravings, insatiable hunger & daily overeating holding you back from reaching your fat loss goals and feeling confident & in control around food?
Join Laura Cavallo as she shares metabolism, mindset & movement strategies to help you finally get a handle on cravings without tracking, counting, or eliminating any of the foods you love.
If you're ready to stop obsessing about food, manage emotional eating & balance your daily cravings then tune in for simple strategies you can apply from anywhere, anytime.
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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.
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
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!
#32: Client Spotlight - Beth Thomas
Season 1 · Episode 32
Thursday, March 16, 2023 • Duration 55:42
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...
:: 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
#31: Brandy Schroeder, Lifestyle and Nutrition Coach
Season 1 · Episode 31
Tuesday, March 14, 2023 • Duration 01:09:09
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 ::
(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
#30: 10 Triggers That can Cause You to Eat/Crave More or Less
Season 1 · Episode 30
Thursday, March 9, 2023 • Duration 12:31
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).
(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
#29: Leah Byrd - Holistic Menstrual Coach
Season 1 · Episode 29
Tuesday, March 7, 2023 • Duration 50:54
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
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.
(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
#28: Client Case Study: Cassie's Weight Loss Journey!
Season 1 · Episode 28
Thursday, March 2, 2023 • Duration 26:04
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!
(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
#27: To Snack Or Not To Snack
Season 1 · Episode 27
Tuesday, February 28, 2023 • Duration 14:22
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 ::
(00:02:17) - Differences between Hunger and Cravings
#26: From Alcoholism to Fit at 50: Beth Wilkas Feraco Online Wellness Coach
Season 1 · Episode 26
Thursday, February 23, 2023 • Duration 48:17
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 ::
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