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 GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking

Let me know if you try this tip! 

Description

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.

Timestamps

0:00:00 - Teaser

0:00:11 - Intro

0:01:04 - Intro to Reaire

0:02:37 - Intro of episode

0:03:39 - Tip #1: Start with a #Satisfull breakfast (Ep. 5)

0:04:33 - Tip #2: Reduce the alcohol intake

0:05:28 - Alcohol strategy: Sip slow

0:06:26 - Tip #3: Practice Serve n' Go

0:07:08 - Tip #4: Move after you eat

0:08:04 - Tip #5: Bring your veggies!

0:09:16 - Bonus tip: Mindset Strategy

0:10:13 - How to implement these tips

0:11:45 - Outro, connect on Instagram

Connect with me!

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

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 GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking

Description

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!

Timestamps

0:00:00 - Teaser

0:00:06 - Intro

0:01:00 - Intro to Reaire

0:02:26 - Intro: Go-to cravings and eating strategy

0:03:05 - Serve and Go: benefits of this strategy

0:03:45 - Step 1: Grab a smaller plate

0:03:51 - Step 2: Serve your portion on that smaller plate

0:04:07 - Step 3: Enjoy the food without distractions 

0:04:23 - Step 4: Wait 20 minutes before getting the 2nd serving

0:05:14 - Best situations to use Serve and Go strategy

0:05:41 - Applying Serve and Go Strategy for each meal

0:06:31 - Outro, connect on Instagram

Connect with me!

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

Resources

Episode 24 Cravings vs Hunger

FREE GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking

Description

A Cravings Journal is an important first step in helping you understand your nutritional landscape. Similar to a food journal or meal log we take it one step further by tracking hunger, cravings & fullness throughout the day. This strategy helps you collect data, observe patterns, and gives you insights that you otherwise may not have picked up on.

Timestamps

0:00:00 - Teaser

0:00:14 - Intro

0:01:07 - Free Guide!

0:02:08 -  Celebrating 100 Episodes and Why Laura Started the Podcast

0:04:20 - Coaching with Laura, reach out for guidance!

0:07:07 - Tracking to understand your nutritional landscape

0:08:23 - Why is a Cravings Journal important?

0:09:17 - How to do it

0:09:58 - Contents of Meals

0:11:15 - Rate hunger, fullness, and cravings

0:11:33 - Hunger & fullness scale

0:12:55 - Cravings Scale

0:13:32 - Give it a go and observe patterns.

0:15:16 - Check out Ep Cravings vs Hunger, Let me know how it goes! Outro 

Let's Connect! 

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

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.

My Struggles & Journey (reaire)

Description

Most women who have a fat loss goal dive right into cutting calories & exercising more without first addressing their issues with cravings, overeating & self-sabotaging behaviors; which as you know, can make fat loss much harder for you.

Instead, you can use the 3 "S" system to prime your mindset & metabolism using my proven strategies and tools for a much easier & healthier fat loss phase.

Timestamps

0:00:00 - Teaser

0:00:12 - Intro

0:01:05 - Intro, focus on using nutrition NOT exercise for fat loss

0:02:31 - Personal Story

0:04:28 - Bandaid Fixes: Are you doing any?

0:04:59 - Go back and listen to Ep 92 - Her Journey

0:05:37 - The beginning of #Satisfull Nutrition and the Cravings Code

0:06:31 - Results from addressing cravings & hunger cues

0:07:35 - How long it takes - 6 weeks of Cravings Code

0:08:36 - Three Phases of Fat Loss 3 “S” System

0:09:15 - The Cravings Code

0:09:58 - Phase 1: Stabilize Cravings & Hunger

0:11:08 - Strategy 1: Eat Consistently #Satisfull

0:11:30 - Strategy 2: Correct Sleep & Stress

0:12:03 - Strategy 3: Craving Strategies

0:12:36 - Phase 2: Mindset & Application Strategies to Stop Self-Sabotage

0:14:30) - Strategy 1: Cornerstone Habits

0:15:01 - Strategy 2: C.H.E.S.S. Cravings Awareness Exercise

0:16:31 - Strategy 3: 80/20 Continuum

0:17:16 - Phase 3: Your Specialized Cravings Code

0:18:20 - Feelings at the end of 6 weeks

0:19:03 - Lifetime Access to the Program

0:19:27 - Get on the Waitlist for The Cravings Code!

0:20:41 - Wrap Up, Outro

Connect with me!

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

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 GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking

Let me know if you try this tip! 

Description

If you're someone who is looking to maintain their weight, is in a fat loss phase, or wants to have more control around food eating out, utilizing a protein preload can help you when going out to a party, a restaurant, or a happy hour. It can regulate hunger & cravings and limit how many extra calories you eat out.
Take a listen and if you try a protein preload, send me a message on IG and let me know how it went!

Timestamps

(00:00:00) - Teaser

(00:00:15) - Intro

(00:01:08) - Free Guide!

(00:02:09) - Intro to 2-min tip

(00:02:55) - Reasons it’s easy to overeat/drink when you’re out

(00:03:08) - 1st Reason - Food is more palatable

(00:03:34) - 2nd Reason - You’re more inclined to order more food.

(00:05:24) - 3rd Reason - If you’re drinking.

(00:05:39) - 4th Reason - Your environment is designed to make you want

to eat & drink more.

(00:05:59) - What is a Protein-Pre Load? 

(00:06:25) - Benefits of a Protein-Pre Load

(00:07:04) -  Examples

(00:07:21) - Wrap up, Outro

Connect with me!

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

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 GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking

Description

The reality is that alcohol is not good for us in any way and that it can hold you back from making progress with cravings & fat loss. The other reality is that many people drink and use alcohol on a daily and weekly basis. So instead of telling you NOT to drink... I want to share some tips to help you drink less so you can feel better and stop holding yourself back from reaching your health & fitness goals.

Timestamps

(00:00:00) - Teaser

(00:00:16) - Intro

(00:01:09) - Intro to CRAVELESS, Alcohol is not good for us

(00:02:14) - Ask yourself: Why am I drinking?

(00:03:22) - Laura’s experience with alcohol

(00:04:44) - 3 ways alcohol can increase cravings & stunt fat loss

(00:04:57) -  1 - Alcohol is empty calories, tracking

(00:05:50) - 2 - Alcohol stunts fat loss

(00:06:17) - 3- Alcohol dehydrates you

(00:07:03) - Alcohol can make you snack/eat more

(00:07:41) - Tip 1 - Have a glass of water in between cocktails

(00:07:53) - Tip 2 - Sip Slow

(00:08:01) - Tip 3 - Be more present in the moment.

(00:08:49) - Wrap up , Outro

(00:09:02) - Free Guide!

Connect with me!

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

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 GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking

Send me a message on Instagram and let me know which hack you're trying!

Episode 92: How to Stay Consistent When Shit Hits The Fan

Description

Are you someone who feels stressed and anxious when Halloween comes around because you feel like you have no control over all the candy around?

Or maybe you find yourself mindlessly eating pieces of candy throughout the day and before you know it your lunch was 10 pieces of Snickers? If you find that having Halloween candy around throws you off your nutrition routine and at times, causes you to self-sabotage then this episode is for you! I'm sharing 5 simple, actionable & and in-the-moment hacks you can implement to help reduce how much & how often you indulge.

Send me a message on Instagram and let me know which hack you tried! xo

Timestamps

(00:00:00) - Teaser

(00:00:15) - Intro

(00:01:08) - Free Guide!

(00:02:11) - Intro and guidance over the next couple of months

(00:03:07) - Change the "Fuck it Mentality"

(00:04:19) - Hacks to get through the upcoming holidays

(00:05:09) - Long-term goals for you, your cravings Code & 3S System

(00:06:59) - Hack #1 - Eat something before candy or sugar

(00:08:08) - Hack #2 - Set up environment for less sugary foods and

more healthy foods.

(00:09:58) - Tip for getting candy out of the house

(00:10:36) - Hack #3 - Have one piece of candy with a full #Satisfull meal

(00:12:21) - Hack #4 Grab 3 small pieces and enjoy them, wait 20 min

"Crave & Go"

(00:14:56) - Hack #5 - TWO biggest cravings triggers: could these be

happening to you?

(00:16:23) - Your choices - give in or give yourself 10 in before you

respond.

(00:18:20) - Wrap up, Outro

Connect with me!

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

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 GUIDE: 10 Tips to Stop Afternoon Cravings & Nighttime Overeating

Description

Proper pre and post-workout nutrition could mean the difference between a day of feeling totally OUT of control & ravenous around food OR feeling properly nourished, fed and at ease with your diet. Even in fat loss you need to eat filling and substantial meals to take advantage of that exercise window so you can maximize your results. Listen in as I share some meal ideas and tips.

Timestamps

(00:00:00) - Teaser Clip

(00:00:11) - Intro

(00:01:04) - Intro 2 min tip

(00:02:21) - "Earning & Burning" you calories through exercise

(00:02:51) - Guide you on proper pre/post workout nutrition

(00:03:01) - Tricia's hunger post-exercise & my recommendations

(00:03:50) - Mindset shift around training

(00:04:41) - Reduce stress on the body

(00:05:37) - Workout Window

(00:06:09) - Prioritize Protein

(00:06:31) - Free Guide Promo!

(00:07:33) - Example ratios

(00:08:50) - Timing

(00:09:40) - Post-workout window

(00:10:18) - Endurance athletes

(00:10:39) - Less intense workouts

(00:11:14) - Wrap Up, Message on Instagram, Outro

Connect with me!

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

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 GUIDE: 10 Tips to Reduce Afternoon Cravings & Nighttime Hunger

Description

Guilt is the only emotion that doesn't teach us or guide us in our future choices but rather keeps us stuck in the rumination and shame cycle. Listen in as Laura shares her lifelong relationship with guilt and how a 3-day spiritual retreat in 2016 was the catalyst for changing how she related to and used guilt. As a result, Laura found more ease & success throughout her life, not just in her nutrition & fat loss journey but in the cultivation of her relationship with others and herself.

Timestamps

(00:00:00) - Teaser Clip

(00:00:09) - Intro

(00:01:02) - Free Guide!

(00:02:04) - Welcome back

(00:03:20) - You need a Growth Mindset

(00:03:51) - Noticed over the years - shame and guilt

(00:05:09) - 2 min Tip: Compassion and grace

(00:05:38) - The Power of Guilt

(00:07:14) - Noticing patterns

(00:08:00) - Excerpt

(00:09:27) - Guilt and Diet

(00:10:16) - Coaching with compassion & grace

(00:10:43) - Reframe negative thinking

(00:11:18) - 2 min tip Mantra

(00:12:14) - Wrap up, Outro

Connect with me!

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com

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 Neuro Class with Meghann: https://koppelemethod.as.me/movementflow

Use Code: LCFREE

Movement Pro? Take $50 Meghann's course: Understanding Anatomy in Action: Real Life Applications for Muscular Slings & 4 Quadrant Stability

Use Code: LC50OFF

Description

Meghann's work focuses on helping both clients with neurological issues like Multiple Sclerosis & Parkinson's, as well as movement professionals developing their own skills to help others. But going beyond more complex neuro issues, Meghann shares that "everybody is a neuro client, not everyone has a neurological condition" and that our own individual neurological responses can impact things like anxiety, depression, and overeating. That's why she's so passionate about understanding each person's brain and the individualized approach they need to help them pursue their goals.

Timestamps

(00:00:00) - Intro

(00:00:53) - Intro to Episode

(00:01:44) - Intro to Meghann and what she does

(00:03:59) - What is neurodivergence? And who she works with

(00:05:57) - What do we mean by Neuro?

(00:07:00) - Fullness and Neuro connection

(00:09:26) - Back to Basics

(00:09:46) - Celiac diagnosis and sensory challenges

(00:13:17) - Other tools to feel full

(00:14:04) - Hormones 

(00:14:19) - Athletes

(00:17:12) - Real eating habits

(00:18:10) - Over-exercising - Compensators

(00:19:21) - Neuro connection to Gut

(00:20:52) - Digestion issues

(00:22:58) - Affects on Serotonin Levels & Anxiety

(00:24:41) - Proprioception

(00:27:13) - Meghann as an Example

(00:31:18) - Skin & Neurology of Movement

(00:35:16) - Turning point - things we do to protect ourselves

(00:38:09) - Keep moving

(00:38:23) - Origin Story

(00:42:57) - How can people work with Meghann

(00:45:42) - Meghann's final message, Outro

Let's Connect! 

Instagram:@lauracavallo__cravings_coach

Facebook: @LauraCavalloCoaching888

TikTok: @lauracavallo_coaching

Website: www.lauracavallocoaching.com