BasiX and Beyond

Do you skip workouts all week, or push through a brutal one to make up for last night? In Part 4 of the Seven Pillars of Health series, I get honest about the years I used exercise to earn my meals and my rest. You'll learn what movement does for your brain and body after 35, plus a 2-session plan that fits a real schedule.

What you'll learn

→ Why punishment workouts and all-or-nothing come from the same belief

→ How lifting supports your mood, focus, and stress through BDNF

→ Why strength training matters more after 35 and through perimenopause

→ How a 10-minute walk after meals flattens blood sugar spikes

→ The one question to ask yourself before every workout

Work with Laura:

1:1 coaching & The Self-Sabotage Solution: lauralcoaching.com

Email: [email protected] Instagram, Facebook, TikTok, LinkedIn: @CoachLauraL

Subscribe for the rest of the Seven Pillars series. Next up: social connection and the support system you keep postponing.

A 3:30 a.m. alarm, a protein bar, and half a cup of oatmeal. I thought I was doing everything right. In Part 3 of the Seven Pillars of Health series, I share my own story of under-fueling, explain what it does to your mood and blood sugar, and show you a simple default system that takes the stress out of food decisions.

What you'll learn

→ Why cravings, poor sleep, and a short fuse can be signs you're under-fueled

→ How your gut and brain talk to each other about mood

→ The blood sugar roller coaster behind the 3 p.m. crash

→ How default meals cut down on decision fatigue

→ Why "I know what to eat" isn't the real problem

Work with Laura:

1:1 coaching and The Self-Sabotage Solution: lauralcoaching.com

Email: [email protected] Instagram, Facebook, TikTok, LinkedIn: @CoachLauraL

Subscribe for the rest of the Seven Pillars series.

Next up: movement and training for the life you actually have.

You don't feel stressed. You feel tired, short with people you love, and always behind. In Part 2 of the Seven Pillars of Health series, I'm explaining what chronic stress is doing in your body and giving you a 90-second reset you can use tonight.

What you'll learn

→ Why your body reacts the same way to a real emergency and a passive-aggressive email

→ What constantly high cortisol does to your sleep, midsection, and immune system

→ How box breathing helps your nervous system come back down

→ The 90-second habit to try before you walk in the door

Work with Laura:

1:1 coaching and The Self-Sabotage Solution: lauralcoaching.com

Email: [email protected]

Instagram, Facebook, TikTok, LinkedIn: @CoachLauraL or LauraLcoaching

Subscribe for the rest of the Seven Pillars series.

Next up: nutrition and fueling the machine you actually live in.

You built a life that looks great on paper, so why are you wide awake at 2:47 a.m.? This is Part 1 of my Seven Pillars of Health series, and we're starting with the pillar most of us skip first. Sleep is when your body does its repair work, and you'll learn 3 simple ways to get more of it this week.

00:00 Welcome to the Seven Pillars series

02:00 Awake at 2:47 a.m.

03:30 Sleeping worse, not less

06:00 Your brain's overnight cleanup crew

10:00 What are you trading sleep for?

11:30 3 levers to pull this week 1

5:00 Your task this week

What you'll learn

→ Why deep sleep is the shift when your body repairs itself

→ How one bad night raises cortisol and cravings the next day

→ Why a consistent wake time beats an earlier bedtime

→ A 20-minute wind-down that helps you reach deep sleep

Work with Laura:

1:1 coaching and The Self-Sabotage Solution: lauralcoaching.com

Email: [email protected]

Instagram, Facebook, TikTok, LinkedIn: @CoachLauraL or LauraLcoaching

Subscribe so you don't miss the rest of the Seven Pillars series. Next up: stress, and why it feels like tired.

Summer's winding down, the school routines are creeping back in, and change is showing up everywhere you look. Coach Laura breaks down why transitions feel so unsettling and shares a real moment from The Solution group where one member chose authenticity over comfort. It changed how she handled the rest of her night, chips included.

Chapters

• 00:00  Back to School Energy, Everywhere

• 01:30  The Myth of Control

• 03:15  What Happened in The Solution

• 04:30  The Comment at the Coffee Shop

• 05:45  Speaking Her Values Out Loud

• 08:00  The Chips Were Never About Chips

• 10:30  What You Actually Control

  
  

What you'll learn

• Why humans crave control during times of change

• How one client used her values to speak up without guilt

• Why unspoken feelings often turn into mindless eating

• How aligning your thoughts, values, and actions creates real safety

• A simple first question to ask yourself during any transition

  
  

Work with Laura

• Join The Self-Sabotage Solution

• Book a discovery call

• Follow Coach Laura L: Instagram / Facebook

Subscribe

New episodes drop every week. Subscribe so you don't miss what's next.

Type 2 diabetes is showing up in kids as young as 9 and 10. That alone tells you it was never really about age. In this episode, Coach Laura breaks down what insulin sensitivity actually is, why the "it's just aging" story doesn't hold up, and four simple habits you can start using in your very next meal to help your body handle glucose better.

Chapters

00:00 Age Isn't the Real Villain

02:15 What Insulin Sensitivity Actually Means

04:30 The Doorbell Analogy for Insulin

06:15 Two Ways This Process Breaks Down

07:30 4 Habits to Start Today

11:30 Progress Over Perfection

What you'll learn:

→ Why age isn't the real driver of insulin resistance

→ How glucose and insulin actually work together in your body → The two specific ways insulin sensitivity breaks down

→ 4 habits you can start using at your very next meal

→ Why consistency beats perfection for lasting blood sugar change

Work with Laura

Ready to stop guessing and get a plan that fits your real life? Book a free discovery call: https://api.lauralcoaching.com/widget/booking/uhw6KXlIrVGTSHiKemYh

Follow along: @CoachLauraL on Instagram and Facebook

Subscribe to BasiX & Beyond for new episodes every week on nutrition, habit change, and breaking the patterns that keep you stuck.

In episode 48 of Basics and Beyond, Laura discusses GLP-1 medications (Ozempic, Wegovy, Zepbound, Mounjaro and Retatrutide) and argues that while they can be a legitimate tool, people need a healthier approach and a clear plan to come off them rather than staying on them forever.

She explains how GLP-1s affect the brain and GI tract to improve blood sugar control, suppress appetite and slow digestion, with research also suggesting cardiovascular benefits. She highlights common side effects and focuses on less-discussed risks involving liver strain and non-alcoholic fatty liver disease from overly rapid calorie restriction, gallbladder sluggishness leading to thick bile and gallstones, and downstream thyroid effects tied to slow motility and estrogen dominance.

She emphasizes monitoring labs (including a full thyroid panel), supporting nutrition, strength training to preserve muscle, and using coaching to build long-term habits and manage rebound appetite and weight regain after stopping.

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠⁠

This week on Basics & Beyond The Podcast, I'm joined by Sean, a health coach who turned his own autoimmune and IBD journey into a career built around helping others find real answers. We talk about the stress-gut connection, what it actually looks like to navigate a health crisis when conventional medicine keeps pointing you in the wrong direction, and why the foundation always comes back to the basics... sleep, nutrition, movement, and stress.

Sean's story is honest, grounded, and genuinely eye-opening, especially his take on what patients know about their own bodies that doctors sometimes don't. If you're dealing with gut issues, autoimmune symptoms, or just that nagging feeling that something isn't adding up, this conversation is worth your time.

Find Laura at:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠⁠

Ever feel like your day just... happened to you? Like you blinked and suddenly it's 8pm and you can't even remember what you ate for lunch?

In this episode, I'm pulling back the curtain on something that came up during the very first Self-Sabotage Solution cohort meeting with Coach Meryl. One of our members, Katryna, said something that stopped the whole group in its tracks: she feels like her days run away from her. She's not present for them.

That's autopilot, and it's not just mindless eating or finishing a whole sleeve of Pringles before you even register you opened the bag (we've all been there). It's how your brain is wired to build neural pathways so it doesn't have to work as hard, well worn trails instead of paved roads. Helpful sometimes. Sneaky other times.

We talk about where those autopilot patterns come from (hello, childhood coping mechanisms), why the habits that used to serve you might not serve you anymore, and the simplest tool I know for switching it off: a few intentional breaths. Two to five breaths is enough to wake up your thinking brain and hand the choice back to you.

If you've ever wondered why you know exactly what to do for your health and still don't do it, this one's for you.

Want support figuring this out in real time? That's exactly what we're building inside the Self-Sabotage Solution cohort.

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠⁠

You know what you should be doing. So why aren't you doing it?

If you've ever found yourself stuck in that cycle... starting strong, falling off, and wondering what is wrong with you... this episode is for you.

I break down why self-sabotage isn't a character flaw, a willpower problem, or proof that you're lazy. It's actually your brain doing exactly what it's designed to do. Once you understand that, everything changes.

In this episode you'll learn:

• Why high-achieving women are especially vulnerable to this cycle
• The real gap between knowing what to do and actually doing it
• One simple tool (the pause) that can shift everything

If you're tired of starting over, this is your episode.

Ready to go deeper? ⁠The Self-Sabotage Solution⁠ 12-week group coaching program is open now.

Reach out for coaching:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠⁠