Explore every episode of the podcast Not So Deep

You eat healthy.

You work out.

You drink enough water.

You prioritize protein.

You take supplements.

So... why do you still feel bloated, exhausted, inflamed, and frustrated with your body?

In this episode of Not So Deep, Lauren and Dilan unpack one of the biggest misconceptions they hear from women every single week:

"I think I just need a few tweaks."

After hundreds of conversations with women struggling with food obsession, gut issues, stubborn body composition, and hormone imbalances, they've realized something surprising...

Most women aren't one tweak away from feeling better.

They're trying to solve one symptom while unknowingly creating five more.

Lauren and Dilan share their own experiences with bodybuilding, overtraining, restrictive eating, volume eating, food tracking, and chasing the "perfect" plan, along with the common patterns they now see coaching women around the world.

If you've ever felt like you're doing everything right but your body isn't responding, this episode will help you understand why—and what actually needs to change.

• Why eating "healthy" doesn't always mean you're supporting your body
• The hidden nutrition mistakes keeping women bloated and inflamed
• Why more workouts don't always lead to better results
• The connection between stress, your nervous system, gut health, hormones, and body composition
• Why food obsession isn't normal (even if it's common)
• The biggest mistakes women make with protein, fiber, and volume eating
• Why you can't supplement your way out of lifestyle habits
• The truth about "just needing accountability"
• Why lasting results require changing your lifestyle—not just your macros

Whether your goal is fat loss, better digestion, improved hormones, food freedom, or finally feeling good in your body again, this episode will challenge the way you've been thinking about health.

If this episode resonated with you, we'd love to hear from you.

Leave us a review, share this episode with a friend, and tag us on Instagram with your biggest takeaway.

Our Instagrams:

https://www.instagram.com/balanced.withlauren/

https://www.instagram.com/builtfor.balance/

Volume eating has become one of the biggest trends in the fitness industry.

Huge salads. Protein fluff. Protein bars. Cauliflower rice. Zero-calorie sauces. Giant bowls of food.

But what if constantly trying to eat the biggest plate possible is actually making your relationship with food worse?

In this episode of Not So Deep, Dilan and Lauren dive into the side of volume eating that almost nobody talks about. They share their own experiences with bodybuilding, diet culture, and volume eating, and explain how constantly chasing fullness can disconnect you from your hunger cues, impact your digestion, and keep food taking up way more mental space than it should.

This isn't an episode about avoiding vegetables or saying volume eating is "bad." It's about learning when volume can be helpful, when it becomes a problem, and how to build a healthier relationship with food that actually lasts.

• What volume eating actually is
• When volume eating can be helpful
• Why giant portions can make normal meals feel unsatisfying
• How volume eating affects your relationship with food
• Signs you've lost touch with normal hunger and fullness
• Why protein bars, protein desserts, and "diet foods" aren't always the answer
• How excessive fiber, artificial sweeteners, and processed diet foods may contribute to bloating for some people
• Our personal stories with bodybuilding, anabolic recipes, and food obsession
• What food freedom actually looks like
• How to build meals that leave you satisfied instead of stuffed

If you've ever found yourself eating huge bowls of "healthy" food, constantly searching for low-calorie swaps, or wondering why you're always physically full but still thinking about food, this episode is for you.

Follow Dilan:

https://www.instagram.com/builtfor.balance/

Follow Lauren:

https://www.instagram.com/balanced.withlauren/

Our Instagrams:

Lauren- https://www.instagram.com/balanced.withlauren/

Dilan- https://www.instagram.com/builtfor.balance/

Eating out can feel tricky when you’re trying to stay on track with your health, fitness, or nutrition goals, but it doesn’t have to throw you off.

In this episode, we’re breaking down how to approach restaurants based on the phase you’re currently in, whether that’s a structured fat loss phase, maintenance, or a gut health-focused phase.

Because the truth is, eating out shouldn’t look the same in every season. A fat loss phase may require more structure and planning, while maintenance allows for more flexibility. A gut health phase may need a little more intention around food choices, ingredients, and how your body responds.

We’ll walk through how to make restaurant meals work for your goals without overthinking everything, feeling guilty, or missing out on your life. You’ll leave with practical strategies you can use the next time you’re eating out, so you can feel confident, make intentional choices, and still enjoy the experience.

Takeaways:

• Navigating the complexities of dining out necessitates a comprehensive understanding of health phases and goals.
• In a structured fat loss phase, intentional planning and awareness are crucial for maintaining progress while eating out.
• During maintenance, individuals should embrace flexibility and develop trust in their food choices without micromanaging every meal.
• When focusing on gut health, simplicity in meal choices is paramount to avoid triggers and maintain digestive comfort.

A thorough exploration of the concept of food noise unfolds in this podcast episode, wherein hosts Lauren and Dilan elucidate the pervasive mental preoccupation that many individuals experience surrounding food. They define food noise as the incessant internal dialogue that prompts individuals to obsessively plan their meals, monitor their caloric intake, and grapple with feelings of guilt when diverging from perceived dietary ideals. Throughout the episode, the hosts articulate key indicators of food noise, providing listeners with a framework to recognize their own experiences with this phenomenon. By sharing relatable anecdotes and insights, they aim to destigmatize the struggles associated with food noise, underscoring that these challenges are not indicative of personal failures but rather manifestations of broader emotional and psychological issues. Transitioning from the identification of food noise, the hosts offer practical advice and strategies for listeners to mitigate its influence in their lives. They advocate for the importance of nourishing one's body adequately, emphasizing that under-fueling often exacerbates the cycle of food noise. By promoting a balanced approach to eating—one that prioritizes satisfying meals over stringent dietary restrictions—the hosts encourage listeners to cultivate a healthier relationship with food. They also stress the significance of self-reflection, encouraging individuals to discern between genuine hunger and emotional triggers that may lead to compulsive eating behaviors. This focus on self-awareness serves as a pivotal step towards reducing the mental burden associated with food noise, fostering a sense of empowerment in listeners. In conclusion, the episode reiterates that overcoming food noise is a process that necessitates both compassion and commitment. The hosts emphasize that food freedom—defined as the ability to enjoy food without guilt or obsession—can be achieved through understanding the root causes of food noise and implementing practical strategies for change. By inviting listeners to reach out for support and engage in their journey towards a healthier relationship with food, the hosts reinforce the message that it is possible to break free from the constraints of food noise and embrace a more liberated approach to eating.

Takeaways:

• Food noise is a pervasive issue characterized by constant mental chatter surrounding food choices.
• Understanding the underlying causes of food noise is crucial for developing effective strategies to manage it.
• Emotional and physical signs of food noise can significantly impair one's relationship with food and overall well-being.
• Establishing a structured eating plan with adequate meals can help mitigate the effects of food noise.
• Mindful eating practices, such as pausing to assess hunger cues, can reduce impulsive food decisions.
• Seeking professional guidance can lead to a more balanced approach to nutrition and help one overcome food noise.

Instagrams:

https://www.instagram.com/builtfor.balance/

https://www.instagram.com/balanced.withlauren/

The inaugural episode of the Not So Deep Podcast serves as a vital introduction to our mission: to assist women in cultivating a positive relationship with their bodies and food. We, Lauren and Dilan, co-founders of Rise Society, share our personal journeys through the realms of fitness and nutrition, elucidating the importance of breaking free from the constraints of obsession and rigidity. Our commitment lies in educating women on achieving a sustainable lifestyle, one that fosters both physical health and emotional well-being. This podcast will delve into topics that encourage self-discovery and liberation from societal pressures surrounding body image, while also prioritizing overall health. As we embark on this journey together, we aspire to provide insights that empower and inspire, transforming our listeners' lives for the better.