Cravings Control for Fat-Loss

Resources Access free weekly cravings and fat loss tips and strategies. Description 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.

Resources Enroll for The Cravings Code Here Description: 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 (00:56:50) - Perfectionism, Final thoughts, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Interested in The Cravings Code? Add your name here so you don't miss any details! Description: Interested in more info on The Cravings Code? Add your name to our free email list so you can be the first to know when the program opens for enrollment on Wed February 21st at 9am est! 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! Today I sat down with Lisa who joined the first round of The Cravings Code Challenge back in May. Lisa opens up about the challenges of her changing body due to family trauma, having kids, being diagnosed with Crohn's Disease and now heading into menopause. Over the years Lisa tried various challenges, programs and diets but only found herself so stressed and anxious trying to figure out the "right foods to eat". The Cravings Code helped Lisa build habits that helped reduce cravings, overeating & the guilt and shame that many women develop as a result of doing restrictive diet protocols. Listen in as Lisa shares her 30+ year struggle with diet, body image and her health and how she's finally found some peace & a healthy groove with The Cravings Code. Timestamps (00:01:03) - Intro to the episode (00:02:06) - Sign up for The Cravings Code 2024! (00:02:57) - Into to Lisa, How have things been going after the Cravings Code? (00:05:32) - How did Lisa find Laura? (00:07:24) - What were Lisa's struggles & challenges? (00:09:12) - What was Lisa's experience with exercise & nutrition in 20's & 30's, growing up? (00:11:52) - The struggle of losing a parent & coping with stressful situations. (00:13:28) - Challenges of Crohn's Disease & how The Cravings Code helped- no more shame or guilt (00:19:02) - How The Cravings Code fits within your lifestyle, you're in control (00:20:34) - Lisa's experience in The Cravings Code (00:21:26) - What did Lisa learn that had an impact? (00:25:38) - Things impacting cravings: Alcohol & Stress (00:26:15) - How did she navigated social events? (00:28:05) - How cravings work (00:29:57) - Crave and Go (00:33:35) - What is real food control? (00:37:29) - What are some of Lisa's goals now? (00:39:34) - LIVE Coaching Session: Lisa's Move More habit (00:44:32) - Wrap-up: Who would Lisa recommend this program for? Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Interested in The Cravings Code? Add your name here so you don't miss any details! Description: Interested in more info on The Cravings Code? Add your name to our free email list so you can be the first to know when the program opens for enrollment on Wed February 21st at 9am est! 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! Katie joined the first round of The Cravings Code as a lover of all foods! She grew up not really sure what healthy eating was besides having salads and low-fat dressings. In her adult years, the stress of work and life held her back from adopting any healthy lifestyle routines, so she'd turn to quicker fix protocols to try and get results. Now it's been a few months after The Cravings Code & Katie has maintained the Code6 Strategies in her day to day because instead of doing a "diet," Katie has found a lifestyle approach to her nutrition, movement & mindset. Timestamps (00:01:01) - Sign up for The Cravings Code 2024! (00:01:52) - Intro to Katie's Story (00:04:13) - Katie's upbringing, nutrition, body image, and dieting history (00:06:10) - How was food talked about in her family? (00:07:36) - Started trying more restrictive methods because of body image (00:09:32) - How her habits evolve into her 20s (00:12:38) - Career as a teacher & stress (00:13:47) - Dealing with life stressors being a teacher and going for convenience foods. How did she feel? (00:16:23) - What did staying on track look like during that time? (00:19:23) - Feeling disconnected from body and quality of nutrition (00:21:10) - Restrictive mentality (00:22:24) - Might have achieved fat loss but don't feel good. (00:22:39) - How long was she flopping back and forth? Turning point. (00:23:45) - Stories she was telling herself & beliefs of what it will take (00:25:12) - Aha moment, breaking point (00:27:14) - Joined The Cravings Code, What attracted her? (00:29:21) - Started with The #CravingsCLEANUP challenge, was she nervous? (00:30:00) - What was her feeling going into the program? (00:32:27) - What was the evolution, aha moments, strategies that had a lasting impact? (00:35:09) - Navigating special events (00:37:42) - Cravings & fat loss are a lot of mindset work, boundaries, and an act of self-care (00:39:32) - Was there anything that surprised her about the program? (00:41:12) - What strategies have stuck with her? (00:43:12) - How is she doing things differently now? Anything else that's different? (00:46:04) - Who does she think this program is best for? (00:47:27) - What is her favorite CRAVE food? Final thoughts, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Add your name to our free email list to be notified Description Today I'm sharing all the juicy details about this next round of the cravings code! The Cravings Code is a 6-week 1:1 coaching small pod program that will help you reduce cravings, hunger & overeating by up to 70% while priming your metabolism to naturally eat fewer calories & sustainably lose weight. These are the foundational habits to master to help supercharge your metabolism, stabilize cravings & hunger & learn your unique cravings code so you know exactly how to control your cravings triggers for the rest of your life. Enrollment opens on Wednesday, February 21st at 9 am EST! Take a listen to this episode to learn if this is right for you, what the program entails, and how to enroll! Doors close Sunday, February 25th at 9pm EST! Timestamps (00:00:53) - Intro to The Cravings Code! (00:04:02) - Why Laura created the program (00:4:44)- Band-aid Cravings Strategies (00:06:04) - Cravings are more complex and are caused by more than we realize (00:07:29) - The #Satisfull Nutrition Approach (00:08:11) - What will you learn? (00:08:22) - Results from clients! (00:09:42) - How #Satisfull Nutrition strategies work (00:12:05) - How it works (00:12:54) - The goal of The Cravings Code (00:13:46) - The framework, curriculum & structure (00:14:08) - 1st avenue of support, Live Calls (00:14:42) - 2nd avenue of support, WhatsApp chat (00:15:19) - 3rd avenue of support, Lifetime access (00:15:56) - Over $3,399 in value! (00:16:28) - Super value: It works within your busy life! (00:17:37) - Code 6 Curriculum (00:18:48) - 1st pillar - Consistently Satisfull. (00:19:31) - 2nd pillar - Cornerstone habits (00:19:57) - Crave and Go & Sip Slow (00:20:14) - 80/20 Continuum (00:20:40) - Correct Sleep & Stress (00:21:12) - C.H.E.S.S. Exercise (00:21:46) - Wrap up, Sign up for The Cravings Code! Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Join the FREE Cravings CLEANUP Challenge Description Staying on track with your diet when dining out is one of the BIGGEST challenges for my social ladies. So I thought it would be helpful to give you some tips and show you how you can still enjoy Satisfull plates without restriction in a way when you're eating out but rather making small adjustments in how you order, how you indulge and your dining experience overall. Let me know if these are helpful and i'll be sharing more of these strategies in the #CravingsCLEANUP Challenge! Timestamps [00:01:01] - Intro to the episode, Tips for #Satisfull Social Eating [00:04:07] - 1st tip, prioritize more LEAN & DETOX [00:06:50] - Sign up for The Cravings Clean Up Challenge! [00:07:44] - 2nd tip, Have half the portion size [00:08:45] - 3rd tip, Protein Preload [00:09:42] - 4th tip, Sip slow [00:10:39] - 5th tip, Keep practicing [00:11:59] - Wrap up, What tips have helped you? Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Join the FREE Cravings CLEANUP Challenge Description In this episode, I share the details of the FREE 7-day #CravingsCLEANUP Nutrition Challenge. We start Sunday, February 11th; you're invited to take the first step in lasting cravings control. Click below to enroll. Timestamps [00:00:52] - Intro to the episode, The Cravings CLEANUP Challenge [00:02:14] - Client feedback and shares from the Facebook Group [00:04:49] - Challenge details and how it works, See you in the Facebook Group! Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Join the FREE Cravings CLEANUP Challenge Description Not many people stop to observe things like fullness, hunger, or even their mood or energy after meals. Coincidentally it's this habit that can help you make better choices with your nutrition over the long term which means better cravings & fat loss results. Listen in as I share the top ways you can observe how meals make you feel and how you can use it to navigate fullness, hunger & cravings. Timestamps [00:01:03] - Intro to the episode, What is OBSERVE [00:02:51] - Benefits of OBSERVE [00:05:53] - What to OBSERVE [00:07:02] - 1st thing to OBSERVE, Fullness level [00:08:04] - 2nd thing, Your cravings [00:10:27] - Sign up for The Cravings CLEANUP Challenge! [00:11:20] - 3rd thing, Are you experiencing indigestion, bloating, or heartburn? [00:12:54] - 4th thing, Energy levels [00:13:52] - A few other things... [00:15:09] - Wrapping up & Where to start with OBSERVE, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Enroll in The Free Cravings CleanUP Challenge Description We've heard over and over when it comes to cravings to deny them, resist them, and restrict foods like bread, sweets, and alcohol but how is that REALLY working? Based on my own experience and the 100s of women I've worked with, I'm going to say...not so well. So by adding in the foods you Crave & love in a Satisfull way, you can stop constantly craving & overeating and develop a more balanced and healthy approach to these foods. Timestamps [00:01:00] - Intro to the episode, What is CRAVE? [00:02:26] - The CRAVE Continuum, more whole foods & carbs [00:05:09] - Fats [00:06:50] - Prioritize higher nutrient density [00:07:54] - Tip 1 - Fats vs Carbs [00:09:55] - Tip 2 - Add to your diet, don't pull back [00:10:27] - Sign up for The Cravings CLEANUP Challenge! [00:11:20] - Tip 3 - Limit portion size of each CRAVE [00:11:53] - Tip 4 - Prioritize carbs Pre & Post workout [00:12:53] - Tip 5 - Break the All-or-Nothing-Dieting Mindset by having a #Satifull Plate [00:14:02] - Wrap up, Send me your Questions, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Cravings CLEANUP Challenge Description Fruits and vegetables, or as I like to call them, DETOX, aka part #2 of creating a Satisfull plate, is where you'll fit up on fiber, water, and nutrients. These foods along with LEAN foods (protein-forward foods) help keep cravings stable, maintain your weight, and even help you in your fat loss goals. Listen in on 5 tips to help you prioritize DETOX foods. Timestamps [00:01:00] - Intro to the episode, What is DETOX? [00:02:58] - Why DETOX? [00:03:17] - 5 things to keep in mind, Tip 1 - Have Veggies 2 out of 3 meals [00:03:44] - Tip 2 - Steam your veggies & spice them up [00:04:38] - Sign up for The Cravings CLEANUP Challenge! [00:05:32] - Tip 3 - Incorporate green veggies [00:05:53] - Tip 4 - Fruits, veggies, & carbs [00:07:28] - Tip 5 - Keep DETOX Simple and Convenient [00:08:31] - Wrap up, Client DETOX "A-ha" moment, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Enroll in The Free Cravings CleanUP Challenge Bareblends.com Fun Facts Description 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! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources The Cravings Cure Info Page Send me a DM on Instagram Description Listen in on this fun and insightful episode as I share past and current clients' "A-ha" moments in their cravings & fat-loss journey. Timestamps [00:00:00] - Teaser [00:01:00] - Intro to episode [00:03:41] - Kim [00:04:19] - Beth [00:05:39] - Denise* [00:06:29] - Maggie [00:07:06] - Apply for The Cravings Cure January 2024! [00:08:10] - Sarah [00:09:02] - Emily* [00:09:54] - Jen [00:10:24] - Betty* [00:11:01] - Lisa [00:12:06] - Kaitlyn [00:12:55] - Wrap up, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources: The Cravings Cure 1:1 Info Apply Here Message me Here Description: If you didn't grow up in a household where eating healthy was the norm, or you've tried various fad diets in your adult life you may have a skewed idea of what eating healthy looks like. In today's episode, I debunk some preconceived ideas that many of my clients have when they first start their cravings & fat loss journeys with me. Give a listen and see if you're still holding on to any of them and make sure to listen to the end where I share my thoughts on what eating healthy is. Timestamps [00:00:00] - Teaser [00:01:06] - Intro to the episode [00:02:49] - Sign up for The Cravings Cure 2024! [00:03:52] - 1st thing, it is not just eating salads [00:05:23] - 2nd thing, it's not taking out carbohydrates or any foods you enjoy [00:08:51] - 3rd thing, it is not temporary [00:10:33] - 4th thing, it's not eating liquid meals or shakes [00:14:06] - Last thing, you should not hate the foods you're eating [00:16:35] - So what is eating healthy? [00:19:28] - Wrap up, what did you think was healthy? Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources The Cravings Cure 1:1 Info Apply Here Message me Here Description Using the Hunger, Fullness & Cravings Scale is a useful tool in your cravings & fat loss journey because it can help raise awareness with your eating patterns and inform you of any adjustments you need to make so you can be more successful working towards your goals. Timestamps [00:00:00] - Teaser [00:01:05] - Intro to episode [00:02:24] - What is the Hunger & Fullness Scale [00:04:02] - Are you eating when you're full? Are you allowing yourself to get hungry? [00:06:15] - What happened when a client allowed herself to get hungry [00:08:37] - Opportunities to observe your relationship with food and your eating habits [00:10:33] - Sign up for The Cravings Cure 2024! [00:11:36] - What is the cravings scale? [00:13:32] - Wrap up, let me know if you use this tool, outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources The Cravings Cure 1:1 Info Apply Here Message me Here Description If you're looking to eat at home more but struggle with how or what to prep, tune into today's episode as I share 5 simple tips to streamline this process so that it works for your family's needs. Found it helpful or have questions? Shoot me a message on Instagram. Timestamps [00:00:00] - Teaser [00:01:04] - Intro to episode, Streamline your Weekly Meal Prep [00:05:29] - 1. How to keep track of recipes you and your family love [00:06:38] - 2. Batch Cook meals [00:07:38] - 3. Food themes [00:10:05] - Sign up for The Cravings Cure 2024! [00:11:09] - 4. Post a schedule on the fridge [00:12:07] - 5. Use #Satisfull Plates as a guide [00:14:24] - Wrap up, What are your meal prep tips? Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Connect to Molly Apply to The Cravings Cure 1:1 Coaching Description Molly and I get personal and share the challenges we're currently going through trying to find and create a community of like-minded individuals who share our same values of exercising, eating well, and self-improvement. Even if you're just getting started or haven't quite found your health groove, Social Support will be and is pivotal in your ability to stay motivated, connected, and inspired. Today we share our hardest lessons and tips to help you find and create that community. Timestamps [00:00:00] - Teaser [00:01:02] - Intro to the episode [00:06:26] - Creating community in LA and Now [00:08:31] - Finding Community with Like-Minded People [00:10:03] - Finding support in relationships [00:15:14] - Health is starting to matter more as we age. [00:17:48] - Loving the process and being competitive [00:19:38] - How do you define healthy habits for your body? [00:21:46] - Schedule your own workout time [00:23:35] - Sharing time and developing healthy habits together [00:24:15] - Sign up for The Cravings Cure 2024! [00:31:23] - Using social media to help find community [00:32:09] - How we grew up, Molly [00:36:40] - Laura's upbringing [00:37:43] - Weather is a real barrier [00:41:29] - Tips for Moms, making healthy meals for your family AND you [00:43:30] - Share health and fitness goals with your family and friends [00:47:07] - Go to the gym and say hi to someone, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources The Cravings Cure Testimonials Apply to Work Together Description At Laura Cavallo Coaching, we pride ourselves on delivering the most efficient methods for fat-loss & craving control without the stress of tracking, measuring, or eliminating foods. The S.L.I.M System is how we help our clients control cravings & achieve sustainable fat loss in a way that fits their lifestyle, goals, and preferences. It's a system born out of years of trial, error, and success and embodies the pillars that will help our clients be the most successful. Timestamps (00:00:00) - Sign up for The Cravings Cure 2024! (00:01:01) - Intro to The Cravings Code (00:01:54) - Intro to S.L.I.M System (00:02:58) - S for #Satisfull Nutrition (00:06:10) - L for Lifestyle optimization (00:06:58) - I for Intentional Movement (00:08:00) - M for Mindset & Awareness (00:08:52) - How we Implement the S.L.I.M System with our clients (00:10:16) - Outro, connect on Instagram Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources The Cravings Cure Testimonials Apply to Work Together Description If you're a woman in your 30s and beyond, there's no doubt that you're a product of the diet culture industry in some shape, way, or form. As a result, you may have been tempted by fad-dieting protocols like Noom, Atkins, WeightWatchers, and even SlimFast as a way to tackle your weight loss challenges. But even just one diet can distort your mindset around what is healthy, how to lose weight, and how you feel about yourself. Listen in to see if you're holding on to any unhelpful perspectives that could be making it harder to move forward in a healthy, positive, and supportive way with your goals. Timestamps [00:00:00] - Teaser [00:01:02] - Intro to episode [00:02:33] - What happens when we do these diets? [00:04:22] - 1st Dieting Mentality holding you back - You expect quick results. [00:07:13] - 2nd Dieting Mentality holding you back - All or Nothing Mindset [00:09:07] - Sign up for The Cravings Cure 2024! [00:10:11] - 3rd Dieting Mentality - Seeing fat loss/health as temporary vs a lifestyle change. [00:12:23] - 4th Dieting Mentality - You're ignoring the foundational basics. [00:14:22] - 5th Dieting Mentality - No awareness or reflection around how habits & routines affect your body & mind. [00:16:01] - Wrap up, Thinking about 2024, and Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources The Cravings Cure Testimonials Apply to Work Together Description The Cravings Cure is our signature 1:1 coaching program that has helped busy, social & stressed-out women create a healthier relationship with food, exercise & their own body image. Our clients have transformed from questioning every bite of food, covering their bodies with baggy clothes & using food to emotionally cope to more ease with their food choices, more confidence in their bikinis and more consistency with their habits.Since 2021, we've helped over 20 women lose over 100lbs and 120" inches over the last two years by helping them adopt a more balanced approach to diet & exercise. Give a listen to how special our program is and if it's could be what you need. Timestamps (00:00:00) - Teaser (00:00:11) - Intro to The Cravings Code (00:01:04)- Intro to our Signature 1:1 Program 'The Cravings Cure' (00:02:48) - Are you a good fit for The Cravings Cure? (00:07:55) - The Cravings Cure Pillars: S.L.I.M System (00:08:22) - #1 #Satisfull Nutrition (00:08:39)- 4 Parts to #Satisfull Nutrition (00:10:20) - #2 Lifestyle Optimization: The 3 S's (00:12:41) - #3 Intentional Movement: Tone & Lean (00:15:36) - #4 Mindset and Awareness (00:18:59) - Applying the Cravings Cure Pillars into your program (00:19:40) - Some of the results you can expect (00:20:52) - 1st phase of Cravings Cure: CONTROL (00:23:19) - 2nd phase of Cravings Cure: CONFIDENCE (00:25:33) - 3rd phase of Cravings Cure: CONSISTENCY (00:27:14) - Sara's Results (00:28:21) - Erin's Results (00:29:10) -Danielle's Results (00:30:28) - Amy's Result (00:32:08) - Sign up for The Cravings Cure 2024! (00:32:10) - How to schedule a Discovery Call with us (00:33:25) - Outro, connect on Instagram Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources The Cravings Cure 1:1 Coaching Info Apply for 1:1 Coaching DM Me on Instagram Episode 98: Protein Preload Description If you're worried about the amount of alcohol consumption around the holidays and want to try to drink less so you can feel better, have less cravings & stay more on track with your health and fat loss goals then today's tip will surely help. Give this short episode a quick listen and let me know if you try it out! Timestamps [00:00:00] - Teaser [00:01:04] - Intro to episode [00:01:37] - I'm not anti-drinking [00:03:32] - A mistake I would ALWAYS make [00:04:23] - The Cravings Cure 2024! [00:05:27] - Today's tip [00:06:08] - Fiber examples [00:07:50] - Shoot me a DM, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources The Cravings Cure 1:1 Coaching Info Apply for 1:1 Coaching DM Me on Instagram Description Have you ever heard the saying, "When you try to do it all you end up doing nothing well?" Well if you feel like you're "failing" at everything right now or frustrated that you haven't been able to do things as well as you'd like know that when life demands more of you; like now around the holidays, it's time to simplify and focus on the one or two things you feel like you can do well and will help you feel good in your body, mind & spirit during an especially busy, fun and sometimes stressful period. Timestamps [00:00:00] - Teaser [00:01:16] - Sign up for The Cravings Cure 2024! [00:02:08] - Intro to episode [00:03:13] - Things are more challenging right now [00:05:46] - Just pick one or two things [00:06:54] - This isn't a pass, Shoot me a message, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources: Waitlist closing soon: The Cravings Code Feb 2024 Description: I hear from women everyday who just want to get a handle on cravings and lose weight and maintain it; if this sounds like you then make sure you're doing these basics well to set you up for success. While the basics seem simple and boring, they create the foundation from which you can achieve your goals and most importantly, maintain them. Timestamps [00:00:00] - Teaser [00:01:03] - Intro to episode [00:02:56] - Why you need to master the basics. [00:03:49] - #1 - You need to focus on quality sleep. [00:06:04] - #2 - Strength Training and Movement [00:07:35] - #3 - Eating consistently #Satisfull [00:09:30] - #4 - Understand your unique Cravings Code [00:11:21] - Sign up for The Cravings Code 2024! [00:11:21] - #5 - Keeping your alcohol to two drinks or less per week. [00:14:42] - Recap, Listen to another episode, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Waitlist closing soon: The Cravings Code Feb 2024 Instagram Description When you're stuck in the dieting cycle or unhealthy food patterns it's hard to see clearly and even know what's right or wrong anymore. In today's episode, I share 5 nutritional warning signs that it's time to do things differently; hopefully, my story and the information I provide can be the catalyst for you to change your life, take back your time, and live a life with more freedom & ease. Timestamps [00:00:00] - Teaser [00:00:15] - Intro to The Cravings Code [00:01:18] - Sign up for The Cravings Code 2024! [00:02:50] - Intro to Warning Signs [00:06:21] - First Warning Sign - You're stuck in the same patterns. [00:10:36] - Second Warning Sign - You're not seeing results. [00:14:09] - Third Warning Sign - You're living in fear, stress & anxiety. [00:18:10] - Fourth Warning Sign - Things are getting worse. [00:20:39] - Last warning sign - You feel like crap. [00:22:43] - Recap, Send me a message, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Get on the The Cravings Code Waitlist for Feb 2024 Join our Instagram Community! Description Most people think that it's just about diet & exercise when it comes to fat loss; but the truth is that you need lifestyle habits that can support your body changing. And one of the MOST important lifestyle habits that most people are ignoring is SLEEP! Listen in on WHY you should prioritize improving your sleep instead of ignoring it and hammering away at diet & exercise. Timestamps 0:00:00 - Teaser 0:00:14 - Intro 0:01:07 - Intro Prioritize Sleep 0:02:21 - First Reason - Stress & Dieting don't mix 0:03:41 - Second Reason - Sleep deprivation means you won't be your best self 0:04:23 - Sign up for The Cravings Code! 0:06:05 - Third Reason - Cravings & Hunger go up when you're fatigued 0:07:23 - How to prioritize and improve your sleep 0:08:28 - Benefits of improving your sleep 0:08:51 - Why sleep has to come first 0:09:32 - Sign up for The Cravings Code, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources The Cravings Code: Get on The Waitlist for Feb 2024 Join our Instagram Community! Description Your metabolism is responsible for how efficiently you maintain & lose weight. Making sure it's operating efficiently is key to how successful or challenging that process may be; listen in to see if you're making any of these nutritional mistakes and what you can do to course correct and support your body's metabolic health. Timestamps0:00:00 - Teaser 0:00:13 - Intro 0:01:06 - Sign up for The Cravings Code! 0:02:47 - Intro, What is Metabolism & it's various parts? 0:05:22 - Why you want a strong and flexible metabolism 0:06:29 - Things that can impact metabolism 0:06:48 - First Food Habit - Eating too little or too much 0:09:09 - Second Food Habit - Eating more processed less nutrient-dense foods 0:10:52 - Third Food Habit - Drinking too much Alcohol 0:12:26 - Fourth Food Habit - Not drinking enough water 0:13:37 - Recap 0:14:29 - Invite you to join The Cravings Code 0:15:21 - Shoot me your Questions on IG, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Mini Series 1/3: What is a Reverse Diet and Who Needs It: Reverse Diet Mini Series 1/3: What Is A Reverse Diet and Who Needs It? Mini Series 2/3: How Long Is My Reverse Diet and Will I Gain Weight? Reverse Diet Mini Series 2/3: How Long Is A Reverse Diet and Will I Gain Weight? Mini Series 3/3: What Happens After A Reverse Diet? Reverse Diet Mini Series 3/3: What Happens After a Reverse Diet? DIY program Metabolic Reset: https://kersten-kimura.teachable.com/p/reset use code LAURA for $50 off Description Are you struggling to lose weight? Have your calories dropped so low that you're eating nothing and still not seeing results? You may need a reverse diet to help bring your metabolism back up to "normal" working order. Check out today's podcast episode as I sit down with Kersten Kimura, PhD as she shares her expertise on reverse dieting. We dive into how to know if you need a reverse diet, the steps to take and how to set the right expectations to be successful. Check out the free resources from Kersten! Timestamps 0:00:00 Teaser 0:00:11 - Intro 0:01:04 - Intro to Kersten 0:02:40 - What is a reverse diet and what % of people need one? 0:04:29 - Reasons people might be underrating. 0:05:59 - Myth of Fat-storing mode 0:08:23 - How can women know that they need to reverse diet? 0:10:17 - Some other factors that manifest as a result of low calories and low metabolic rate 0:12:28 - Steps to initially assess if someone needs a reverse diet. 0:16:02 - What is Basal Metabolic Rate as compared to Daily Expenditure? 0:18:31 - Whats the amount of calorie deficit is safe and how long will you keep them there? 0:20:59 - What's next after initial assessment? 0:24:51 - Tracking progress in a reverse diet 0:25:28 - Amazing Client Results 0:28:13 - Is it important to track Macros? 0:28:36 - Are these women strength training and exercising and walking and is that affecting hunger? 0:31:41 - Fear of Hunger & Overeating 0:33:44 - Do you have to track Macros for a successful reverse diet? 0:36:20 - Macronutrient Ratio 0:38:36 - What success could look like. 0:39:27 - How long does a reverse diet take? 0:41:39 - Most common challenges when reverse dieting? 0:46:03 - Should you work with a coach or do it on your own? 0:47:08 Info about the DIY Program & other references 0:49:18 - Wrap up, Reach out to Kersten, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources Get on the waitlist: The Cravings Code Feb 2024 Cohort Description Getting an assigned meal plan sounds appealing for many reasons, but if you're looking to have results that last it may not be the best approach to your nutrition. Listen in as I share why I don't assign meal plans to clients and the approach that has actually helped my clients maintain their results and a sustainable nutrition approach long after our time together. Timestamps0:00:00 Teaser 0:00:09 - Intro 0:01:02 - Intro, it's not about finding the next best diet 0:02:50 - Attraction to meal plans - give autopilot approach to eating 0:04:06 - Think about your diet journey 0:04:30 - Learning #Satisfull Nutrition & it's benefits 0:06:43 - Client results on #Satisfull Nutrition 0:07:49 - Top 5 Reasons Laura doesn't assign meal plans - Reason 1 0:11:09 - Second Reason - Meal plans don't factor in cravings & preferences 0:15:32 - Sign up for The Cravings Code! 0:17:14 - Third Reason - They perpetuate All-or-Nothing Mindset 0:19:13 - Fourth Reason - They don't provide long-term craving strategies 0:21:46 - Fifth Reason - It's only as good as it lasts. 0:22:34 - Try #Satisfull Nutrition instead 0:24:33 - Recap, The Cravings Code Program, Reach out. Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources 10 Tips to Reduce Afternoon Craving & Nighttime Overeating Say hi on Instagram! Description For some, holidays can be a time of over-indulgence; if you're feeling guilty, frustrated or plain old stuffed and sick and are feeling tempted to go to extreme measures to "undue" the damage then I want to encourage you to first listen to this episode in an effort to and apply a more balanced, gentle and healthy response to more indulgence. Timestamps 0:00:00 - Teaser 0:00:08 - Intro 0:01:01 - Intro BONUS Episode 0:01:58 - 1st Tip - Don't punish yourself, what to do instead. 0:05:02 - 2nd Tip - Hydrate 0:05:56 - Last Tip - Move on 0:07:35 - Three tips Wrap up, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources #TotalBodyBoost #2 (Saturdays) Description I hope you enjoy this workout video to help you stay moving and active on Thanksgiving Day, or any time over the holiday weekend. I include instructions and various modifications, if you have any questions shoot me a message here. Timestamps 0:00:00 - Intro 0:00:53 - Intro to Holiday Guide 0:01:42 - Holiday Workout 0:01:59 - Let me know how it went, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Resources 10 Tips to Reduce Afternoon Cravings & Nighttime Overeating Send me a message on IG Description Check out the third episode of the Holiday Cravings Guide series to help you plate a better, more well-balanced, and crave-friendly Thanksgiving meal so you can make better choices, stay on track and avoid overeating during the holiday season. Let me know what you think of this episode and the type of Satisfull Plate you'll be making! Timestamps 0:00:00 - Teaser 0:00:10 - Intro 0:01:03 - Intro to Holiday Guide 0:02:29 - Review What is a #Satisfull Plate, 1st part - LEAN 0:02:59 - 2nd part - DETOX 0:03:15 - 3rd part - CRAVE 0:04:16 - 4th part - OBSERVE 0:04:43 - Things to remember when outside of your regular eating routine 0:05:21 - Types of holiday foods that apply 0:05:33 - LEAN suggestions 0:07:21 - DETOX suggestions 0:07:57 - This is for an 80/20 #Satisfull Plate 0:08:20 - CRAVE suggestions 0:09:51 - Building the #Satisfull Plate 0:10:47 - Tip 1 - Eat slowly 0:10:56 - Tip 2 - Eat till 80% full & Crave and Go 0:11:55 - Tip 3 - Do you really want to eat that? 0:12:53 - Wrap up, Outro, How did you build your Holiday Plate? 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 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

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 Overeating Description Staying on track & getting back ON track are two of the hardest pieces of the nutritional puzzle. But the truth is that life isn't slowing down and things will continue to get busier and more complex. So what can we do in these scenarios? By using this simple approach my clients have been able to ground into the habits that work the BEST for them, while forgetting the ones that don't so they can ebb and flow through the demands of life with more easy. Listen in! Timestamps (00:00:00) - Intro (00:00:53) - Intro to Re-air of 44 (00:02:57) - Begin Ep 44 (00:04:34) - Cornerstone Habits Strategy (00:07:26) - Some example ideas (00:08:18) - Highlight from a client who implements Cornerstone Habits (00:09:35) - It's your turn: write down some Cornerstone Habits ideas! (00:10:00) - 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. Get on our newsletter & receive free weekly cravings tips & tools Send me a message on IG! Description Do you loaf around after meals and get tired, lethargic and feel too full? Adding in a small 10 minute walk after meals can aid digestion and help keep your hormones working more efficiently. Listen in on today's homework assignment and send me a message on IG and let me know how you do! xo Laura Timestamps (00:00:00) - Intro (00:00:53) - Intro to Craveless: 2-minute Tip (00:01:03) -Read a Review (00:01:50) - Tip - Move after your meals (00:02:05) - What are the benefits of moving after meals? (00:02:28) - Goal - Aim for one ten min walk after a meal (00:03:09) - Let me know how it goes!, 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. Get on our newsletter & receive free weekly cravings tips & tools Send me a message on IG! Description Mindfulness is an act of self-care. In this day and age where we're constantly on the go it's easy to ignore our needs as women, which include recharging and filling up our cup. It's easier to do that when you can slow down and ask yourself how you're feeling and what you need. Learn how to be more mindful for not only a healthier and more balanced lifestyle but for a better and more attuned relationship to your cravings. Timestamps (00:00:00) - Intro (00:00:53) - Intro to Craveless: 2-minute Tip (00:01:30) - Main Tip - 2 min Mindfulness Pause (00:02:02) - Mindfulness & Cravings Control (00:02:50) - How to be mindful? (00:03:13) - Goal: Practice for 2 minutes (00:04:15) - Bonus - Practice during a Craving (00:04:37) - Mindfulness as an act of Self-care (00:05:08) - Let me know how it goes, 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. Get on our newsletter & receive free weekly cravings tips & tools Send me a message on IG! Description Today I'm getting personal and sharing my history with cravings, occasional binges, and overeating. I start from the beginning and how my upbringing impacted my diet habits into adulthood; I share how my appetite and competitiveness as an athlete perpetuated my binge eating and drinking and the startling "A-HA" moment that encouraged me to change my life. But even when that happened, it wasn't totally smooth sailing. I hope my story gives you some inspiration and hope that there's a way out of the cycle and a path to more confidence, control & a higher quality of life. Timestamps (00:00:00) - Intro (00:00:53) - Intro to the Re-air (00:01:15) - Intro to my cravings and fat loss journey (00:02:15) - My early childhood in Italy (00:02:37) - A bit of insight into the Italian food culture (00:02:54) - Migrating from Europe to the USA (00:03:37) - Impact of the American diet as a kid (00:04:10) - Growing up with digestive distress (00:04:28) - Binging food and alcohol as an athlete (00:05:19) - My initial interest in Nutrition (00:06:04) - Unhealthy jobs, relationships & mindset (00:07:23) - Becoming a trainer & the binge-restrict cycle (00:08:42) - When my quick-fix diet obsession started (00:13:00) - How my research on hormones changed my life (& my clients) (00:15:28) - S.L.I.M System for Cravings Control & Fat-Loss (00:16:45) - Our mission at LCC (00:17:26) - 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. Bedroom Optimization Video Get on our newsletter & receive free weekly cravings tips & tools Send me a message on IG! Description Do you get 7-9 hours of quality sleep? Are you falling asleep easily, staying asleep all night without interruptions and waking up feeling rested? If you're not then it's time to start improving the quality & quantity of your sleep. Today's tip is ONE simple way to optimize your bedroom set-up; check out the video below for additional tips. After you listen or watch the video send me a message on IG and let me know which one you're going to try! Timestamps (00:00:00) - Intro (00:00:53) - Intro to Craveless: 2-minute Tip (00:01:22) - Main Tip - Optimizing your bedroom setup (00:03:08) - Why is sleep so important? (00:03:42) - Grab some Blackout Curtains (00:05:43) - Bedroom Optimization Video (00:06:12) - Goal, 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. Get on our newsletter & receive free weekly cravings tips & tools Send me a message on IG! Description Are you drinking enough water? Staying hydrated is so important for many bodily and organ functions and also supports detoxification, lose fat loss and of course, hunger & cravings control. Listen in on todays Craveless 2 minute tip on how to start your day off with a glass of water and set a positive and hydrated tone for the day. Send me a message on IG and let me know which strategy you're going to try to help you start your morning off with a glass of water! Timestamps (00:00:00) - Intro (00:00:53) - Intro to Craveless: 2-minute Tip (00:01:14) - Main Tip - A glass of water first thing in the morning (00:02:07) - Why is being hydrated so important? (00:02:26) - Thirst can be disguised as a craving. (00:03:02) - How much should you aim for? (00:03:50) - Tip 1 and your Goal - Post-it-notes (00:04:15) - Tip 2 - Glasses around the house (00:04:28) - Tip 3 - Habit Stack (00:05:44) - Try it out & Let me know!, 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. Description Today I sat down with Lisa who joined the first round of The Cravigns Code Challenge back in May. Lisa opens up about the challenges of her changing body due to family trauma, having kids, being diagnosed with Crohn's Disease and now heading into menopause. Over the years Lisa tried various challenges, programs and diets but only found herself so stressed and anxious trying to figure out the "right foods to eat". The Cravings Code helped Lisa build habits that helped reduce cravings, overeating & the guilt and shame that many women develop as a result of doing restrictive diet protocols. Listen in as Lisa shares her 30+ year struggle with diet, body image and her health and how she's finally found some peace & a healthy groove with The Cravings Code. Timestamps (00:00:00) - Intro (00:00:53) - Enrollment for The Cravings Code is open! (00:02:05) - Intro to the episode (00:03:08) - Into to Lisa, How have things been going after the Cravings Code? (00:05:43) - How did Lisa find Laura? (00:07:35) - What were Lisa's struggles & challenges? (00:09:23) - What was Lisa's experience with exercise & nutrition in 20's & 30's, growing up? (00:12:03) - The struggle of losing a parent & coping with stressful situations. (00:13:39) - Challenges of Crohn's Disease & how The Cravings Code helped- no more shame or guilt (00:19:13) - How The Cravings Code fits within your lifestyle, you're in control (00:20:45) - Lisa's experience in The Cravings Code (00:21:37) - What did Lisa learn that had an impact? (00:25:49) - Things impacting cravings: Alcohol & Stress (00:26:26) - How did she navigated social events? (00:28:16) - How cravings work (00:30:08) - Crave and Go (00:33:46) - What is real food control? (00:37:40) - What are some of Lisa's goals now? (00:39:45) - LIVE Coaching Session: Lisa's Move More habit (00:44:43) - Wrap-up: Who would Lisa recommend this program for? 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. Join our Free Newsletter Description Katie joined the first round of The Cravings Code as a lover of all foods! She grew up not really sure what healthy eating was besides having salads and low-fat dressings. In her adult years, the stress of work and life held her back from adopting any healthy lifestyle routines, so she'd turn to quicker fix protocols to try and get results. Now it's been a few months after The Cravings Code & Katie has maintained the Code6 Strategies in her day to day because instead of doing a "diet," Katie has found a lifestyle approach to her nutrition, movement & mindset. Join our free newsletter below to be notified of program enrollment starting on Wednesday, September 20th at 9am EST! Timestamps (00:00:00) - Intro (00:00:53) - Enrollment for The Cravings Code opens soon! (00:02:12) - Intro to Katie's Story (00:04:33) - Katie's upbringing, nutrition, body image, and dieting history (00:06:30) - How was food talked about in her family? (00:07:56) - Started trying more restrictive methods because of body image (00:09:52) - How her habits evolve into her 20s (00:12:58) - Career as a teacher & stress (00:14:07) - Dealing with life stressors being a teacher and going for convenience foods. How did she feel? (00:16:43) - What did staying on track look like during that time? (00:19:43) - Feeling disconnected from body and quality of nutrition (00:21:30) - Restrictive mentality (00:22:44) - Might have achieved fat loss but don't feel good. (00:22:59) - How long was she flopping back and forth? Turning point. (00:24:05) - Stories she was telling herself & beliefs of what it will take (00:25:32) - Aha moment, breaking point (00:27:34) - Joined The Cravings Code, What attracted her? (00:29:41) - Started with The #CravingsCLEANUP challenge, was she nervous? (00:30:20) - What was her feeling going into the program? (00:32:47) - What was the evolution, aha moments, strategies that had a lasting impact? (00:35:29) - Navigating special events (00:38:02) - Cravings & fat loss are a lot of mindset work, boundaries, and an act of self-care (00:39:52) - Was there anything that surprised her about the program? (00:41:32) - What strategies have stuck with her? (00:43:32) - How is she doing things differently now? Anything else that's different? (00:46:24) - Who does she think this program is best for? (00:47:47) - What is her favorite CRAVE food? Final thoughts, 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. Send me a Direct Message Description The Cravings Code is a 6-week 1:1 coaching small pod program which starts on Monday September 25th and is dedicated to helping you reduce cravings, hunger & overeating by up to 70% while priming your metabolism & mindset to naturally eat less & 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! Doors close Sunday September 24th at 9pm EST! Timestamps (00:00:00) - Intro (00:00:53) - What is The Cravings Code? (00:01:37) - Who it's for (00:03:57) - Why Laura created the program (00:4:39)- Band-aid Cravings Strategies (00:05:59) - Cravings are more complex and are caused by more than we realize (00:07:24) - The #Satisfull Nutrition Approach (00:08:06) - What will you learn? (00:08:17) - Results from clients! (00:09:37) - How #Satisfull Nutrition strategies work (00:12:00) - How it works (00:12:49) - The goal of The Cravings Code (00:13:41) - The framework, curriculum & structure (00:14:03) - 1st avenue of support, Live Calls (00:14:37) - 2nd avenue of support, WhatsApp chat (00:15:14) - 3rd avenue of support, Lifetime access (00:15:51) - Over $3,399 in value! (00:16:23) - Super value: It works within your busy life! (00:17:32) - Code 6 Curriculum (00:18:43) - 1st pillar - Consistently Satisfull. (00:19:26) - 2nd pillar - Cornerstone habits (00:19:52) - Crave and Go & Sip Slow (00:20:09) - 80/20 Continuum (00:20:35) - Correct Sleep & Stress (00:21:07) - C.H.E.S.S. Exercise (00:21:41) - Final Thoughts, 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 #CravingsCLEANUP Challenge Send me a Direct Message! Description We oftentimes ignore our gut instincts when it comes to our nutrition because we're so desperate for results and don't know what else to do. In today's episode Laura shares her personal story as she outlines three red flags to look out for as you move through your nutrition journey. Give a listen to see if what you're doing could be holding you back more than pushing you forward. Timestamps (00:00:00) - Intro (00:00:53) - Intro to 3 Red Flags Your Nutrition Program Isn't Working For You (00:02:39) - Laura's experience holding herself back from progress (00:03:55) - 1st red flag - What energy are you brining to your nutrition journey? (00:07:37) - Negative emotions vs compassion (00:10:36) - Enrollment for The Cravings Code opens soon! (00:11:54) - 2nd red flag - Do you want to eat this way for your whole life? (00:13:47) - Reasons why this is a red flag (00:14:51) - Lean into a sustainable nutritional lifestyle (00:15:52) - 3rd red flag - Does this protocol fit your day to day life? (00:17:49) - How other methods don't fit (00:20:21) - Results don't stick for these methods (00:21:19) - Recap, what we want you to feel (00:23:19) - Final thoughts, 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. Join the free #CravingsCLEANUP Challenge, starting September 10th! Reduce mindless snacking & afternoon cravings by up to 50% in as little as 7 days implementing #Satisfull Plates! FREE #CravingsCLEANUP Challenge Send me a Direct Message Description #Satisfull Plates is more than just a guide to building plates that control cravings & reduce hunger. This simple guide has the potential to impact various areas of your life including your mindset, your ability to achieve fat loss and your emotional eating response. One simple strategy with so much dynamic power! Timestamps (00:00:00) - Intro (00:00:53) - Intro: Your relationship with food isn't separate from sustainable health & weight loss (00:03:17) - 1st Way - There is no restriction or elimination (00:04:02) - 2nd Way - Helps you build Awareness (00:04:49) - 3rd Way - No guilt or shame (00:05:52) - 4th Way - You can be flexible with your lifestyle (00:06:27) - 5th Way - It puts you in the driver's seat (00:07:32) - 6th Way - OBSERVE connects us to biofeedback (00:8:43) - Registration open for #CravingsCLEANUP Challenge! (00:10:05) - 7th Way - Supports eating whole nutrient-dense foods without tracking or count (00:11:03) - 8th Way - there is no privilege (00:12:06) - 9th Way - It stabilizes hunger and cravings (00:13:25) - 10th Way - Encourages you to shift portion sizes and add in new foods without giving up foods (00:14:15) - The power of #Satisfull Plates, join the #CravingsCLEANUP Challenge, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com