BHB Exclusive Wed, 20 May 2026 06:52:40 -0400 https://bhbexclusive.buzzsprout.com en-us © 2026 BHB Exclusive yes 3952db3a-dd1e-5977-aa6d-f9d2e88f9bcd Laura Banks episodic false This is a private podcast for members of the B.Healthy Breakthrough only. Exclusive content for the women ready to take control of their life and B.Healthy!

]]> Buzzsprout (https://www.buzzsprout.com) Laura Banks https://storage.buzzsprout.com/wp6v0976y4jbc6iz6b597jdrcdln?.jpg BHB Exclusive Week 22 - Tips For Eating Out at Restaurants and Parties Week 22 - Tips For Eating Out at Restaurants and Parties Laura Banks Buzzsprout-14706807 Sun, 17 Mar 2024 17:00:00 -0400 1099 1 22 full false Week 21 - Intentionality Leads to Consistency Which Leads to Confidence Week 21 - Intentionality Leads to Consistency Which Leads to Confidence Laura Banks Buzzsprout-14706555 Sun, 17 Mar 2024 17:00:00 -0400 963 1 21 full false Week 20 - Stress Management Techniques Week 20 - Stress Management Techniques Links to videos for breathwork 

]]> Links to videos for breathwork 

]]> Laura Banks Buzzsprout-14702774 Sat, 16 Mar 2024 20:00:00 -0400 1388 1 20 full false Week 19 - How Stress Management Impacts Weight Loss & Things You May Be Doing That Are Causing Your Body Stress Week 19 - How Stress Management Impacts Weight Loss & Things You May Be Doing That Are Causing Your Body Stress Laura Banks Buzzsprout-14702576 Sat, 16 Mar 2024 19:00:00 -0400 1456 1 19 full false Week 18 - Sleep Mediations and End Of Day Journaling: What's the Purpose, How It Works, and What To Do Week 18 - Sleep Mediations and End Of Day Journaling: What's the Purpose, How It Works, and What To Do Determine your limiting beliefs by answering these questions

Link to Insight Timer

]]> Determine your limiting beliefs by answering these questions

Link to Insight Timer

]]> Laura Banks Buzzsprout-14702372 Sat, 16 Mar 2024 18:00:00 -0400 1553 1 18 full false Week 17 - How To Fall Asleep and Wake Up Easier, How Light Impacts Our Sleep Week 17 - How To Fall Asleep and Wake Up Easier, How Light Impacts Our Sleep Google Doc with information about how light impacts sleep

Isn't She Powerful episode on sleep 
ISP episode on Morning Routines


]]> Google Doc with information about how light impacts sleep

Isn't She Powerful episode on sleep 
ISP episode on Morning Routines


]]> Laura Banks Buzzsprout-14702190 Sat, 16 Mar 2024 17:00:00 -0400 1189 1 17 full false Week 16 - Uplevel Your Exercise and Nutrition with Cycle Syncing Week 16 - Uplevel Your Exercise and Nutrition with Cycle Syncing Cycle Syncing Document - visuals for your cycle + what to eat and how to exercise during the phases

In The Flo - book by Alisa Vitti

Podcast episodes where Alisa was interviewed by Jordan Lee Dooley

Beyond The Pill - book if you are transitioning off of birth control

Natural Cycles - use my code for 20% off your subscription

]]> Cycle Syncing Document - visuals for your cycle + what to eat and how to exercise during the phases

In The Flo - book by Alisa Vitti

Podcast episodes where Alisa was interviewed by Jordan Lee Dooley

Beyond The Pill - book if you are transitioning off of birth control

Natural Cycles - use my code for 20% off your subscription

]]> Laura Banks Buzzsprout-14701970 Sat, 16 Mar 2024 16:00:00 -0400 1318 1 16 full false Week 15 - Uplevel Your Relationship with Sugar, Cravings, and Binge Eating Week 15 - Uplevel Your Relationship with Sugar, Cravings, and Binge Eating ISP Sleep episode

ISP episodes on cravings and sugar

Healthy Desserts google doc

Cravings google doc


]]> ISP Sleep episode

ISP episodes on cravings and sugar

Healthy Desserts google doc

Cravings google doc


]]> Buzzsprout-14564484 Fri, 23 Feb 2024 18:00:00 -0500 1897 1 15 full false Week 14 - Uplevel Your Veggies: Make Them More Interesting and Add More of Them to Your Meals Week 14 - Uplevel Your Veggies: Make Them More Interesting and Add More of Them to Your Meals Fridge Staples - Condiments and Sauces + how to figure out which ones are best

ISP episode with Shane

Sneaky Veggie Cook Book - Deceptively Delicious

More cookbooks I love linked right here

]]> Fridge Staples - Condiments and Sauces + how to figure out which ones are best

ISP episode with Shane

Sneaky Veggie Cook Book - Deceptively Delicious

More cookbooks I love linked right here

]]> Laura Banks Buzzsprout-14562666 Fri, 23 Feb 2024 13:00:00 -0500 1252 1 14 full false Week 13 - Uplevel Your Nutrition by Adding COLOR Week 13 - Uplevel Your Nutrition by Adding COLOR Track your color using this chart.

A list of veggies + written info on each of the colors

TikTok of me talking through building a meal plan and adding in missing colors at the end.


]]> Track your color using this chart.

A list of veggies + written info on each of the colors

TikTok of me talking through building a meal plan and adding in missing colors at the end.


]]> Buzzsprout-14541581 Tue, 20 Feb 2024 17:00:00 -0500 2341 1 13 full false Week 12 - How to Use Journaling and Meditations as Tools for Change Week 12 - How to Use Journaling and Meditations as Tools for Change Remember - journaling and meditation don't have to be everyday practices in order for them to affect your life. This episode talks about how to use them as tools to aid in your journey. If you choose to make them an everyday experience, that's wonderful. But they don't have to be.


Video of me talking about my first experience with morning pages.

Video explaining how to do the fear journaling exercise. This has my own fears listed here so don't judge lol. 

My favorite meditations from Insight Timer. You may have to have the app downloaded to view this link. It's a free app. 

]]> Remember - journaling and meditation don't have to be everyday practices in order for them to affect your life. This episode talks about how to use them as tools to aid in your journey. If you choose to make them an everyday experience, that's wonderful. But they don't have to be.


Video of me talking about my first experience with morning pages.

Video explaining how to do the fear journaling exercise. This has my own fears listed here so don't judge lol. 

My favorite meditations from Insight Timer. You may have to have the app downloaded to view this link. It's a free app. 

]]> Laura Banks Buzzsprout-14430043 Fri, 02 Feb 2024 16:00:00 -0500 1742 1 12 full false Week 11 - What Are Limiting Beliefs, Why It's Important to Know What Ours Are, and How to Reframe Them Week 11 - What Are Limiting Beliefs, Why It's Important to Know What Ours Are, and How to Reframe Them I also talked about this on my public podcast - Isn't She Powerful - in the past. If you want more on this topic, listen to that episode right here!


]]> I also talked about this on my public podcast - Isn't She Powerful - in the past. If you want more on this topic, listen to that episode right here!


]]> Laura Banks Buzzsprout-14429550 Fri, 02 Feb 2024 14:00:00 -0500 1486 1 11 full false Week 10 - Release the Need for Perfection by Overcoming the All-or-Nothing Mindset Week 10 - Release the Need for Perfection by Overcoming the All-or-Nothing Mindset All or Nothing Workshop - video of slideshow
Workbook that goes along with the workshop

]]> All or Nothing Workshop - video of slideshow
Workbook that goes along with the workshop

]]> Laura Banks Buzzsprout-14340590 Fri, 19 Jan 2024 13:00:00 -0500 1659 1 10 full false Week 9 - The 80/20 Lifestyle: Find Freedom and Flexibility with Food Week 9 - The 80/20 Lifestyle: Find Freedom and Flexibility with Food Video with numbers - from the Google Drive
How to do this on vacation - from Isn't She Powerful

80% fuel for the body
20% fuel for the soul 

]]> Video with numbers - from the Google Drive
How to do this on vacation - from Isn't She Powerful

80% fuel for the body
20% fuel for the soul 

]]> Laura Banks Buzzsprout-14340143 Fri, 19 Jan 2024 11:00:00 -0500 1160 1 9 full false Week 8 - Hydration Habits to Hit Your Water Goal Consistently Week 8 - Hydration Habits to Hit Your Water Goal Consistently Written doc on some of these habits if ya like to read :)

The water bottle I adore

Habit Tracker App


]]> Written doc on some of these habits if ya like to read :)

The water bottle I adore

Habit Tracker App


]]> Laura Banks Buzzsprout-14300560 Fri, 12 Jan 2024 18:00:00 -0500 1005 1 8 full false Week 7 - Building Morning and Night Time Routines + A Sustainable Exercise Routine Week 7 - Building Morning and Night Time Routines + A Sustainable Exercise Routine Document for mapping out your exercise routine

]]> Document for mapping out your exercise routine

]]> Laura Banks Buzzsprout-14300401 Fri, 12 Jan 2024 17:00:00 -0500 1548 1 7 full false Week 6 - Everything You Need to Know About Meal Planning, Grocery Shopping, and Meal Prepping Week 6 - Everything You Need to Know About Meal Planning, Grocery Shopping, and Meal Prepping From the Drive⤵️
Meal Planning Template
Grocery Shopping Template

Creators I enjoy following ⤵️
What Molly Made
Ilana Muhlstein
Confessions of a Fit Foodie

Groups to Join⤵️
Crocktober 2023
Meal Planning Challenge Group

From Amazon⤵️
Pre-portioned containers for a balanced plate 

]]> From the Drive⤵️
Meal Planning Template
Grocery Shopping Template

Creators I enjoy following ⤵️
What Molly Made
Ilana Muhlstein
Confessions of a Fit Foodie

Groups to Join⤵️
Crocktober 2023
Meal Planning Challenge Group

From Amazon⤵️
Pre-portioned containers for a balanced plate 

]]> Laura Banks Buzzsprout-14297857 Fri, 12 Jan 2024 16:00:00 -0500 1797 1 6 full false Week 5 - How To Build Healthy Habits Week 5 - How To Build Healthy Habits Books Mentioned:
100 Ways to Change Your Life by Liz Moody (Liz's Podcast)
Atomic Habits by James Clear

Limiting Beliefs episode on ISP
Mindset Series Part 4: How to Identify and Deconstruct Your Limiting Beliefs


]]> Books Mentioned:
100 Ways to Change Your Life by Liz Moody (Liz's Podcast)
Atomic Habits by James Clear

Limiting Beliefs episode on ISP
Mindset Series Part 4: How to Identify and Deconstruct Your Limiting Beliefs


]]> Laura Banks Buzzsprout-14297785 Fri, 12 Jan 2024 16:00:00 -0500 1678 1 5 full false Week 4 - Fiber: What It Is and Why We Need It Week 4 - Fiber: What It Is and Why We Need It HF Carb list
Finding High Fiber Carbs - example
Finding High Fiber Carbs - example 2

]]> HF Carb list
Finding High Fiber Carbs - example
Finding High Fiber Carbs - example 2

]]> Laura Banks Buzzsprout-14174244 Tue, 19 Dec 2023 11:00:00 -0500 -1 1 4 full false Week 3 - The Importance of Breakfast and What to Eat Week 3 - The Importance of Breakfast and What to Eat Video - The Importance of Breakfast
Breakfast Ideas
Breakfast Quesadilla - video
French Toast Sandwich - video

High Fiber Carbs - breakfast ideas at the bottom
Snacks

]]> Video - The Importance of Breakfast
Breakfast Ideas
Breakfast Quesadilla - video
French Toast Sandwich - video

High Fiber Carbs - breakfast ideas at the bottom
Snacks

]]> Laura Banks Buzzsprout-14174116 Tue, 19 Dec 2023 11:00:00 -0500 -1 1 3 full false Week 2 - Reading Nutrition Labels Week 2 - Reading Nutrition Labels Choosing high fiber carbs - example
Choosing high fiber carbs - example

Condiments and dressing examples
Freezer and Pantry staples

Dessert ideas with brands linked
Snack ideas with brands linked

Video training for balanced meals - high fiber carb example inside

Don't forget to complete the BASICS Intake form before session 2. This was emailed to you after session 1. 

]]> Choosing high fiber carbs - example
Choosing high fiber carbs - example

Condiments and dressing examples
Freezer and Pantry staples

Dessert ideas with brands linked
Snack ideas with brands linked

Video training for balanced meals - high fiber carb example inside

Don't forget to complete the BASICS Intake form before session 2. This was emailed to you after session 1. 

]]> Laura Banks Buzzsprout-14143420 Wed, 13 Dec 2023 16:00:00 -0500 1502 1 4 full false Week 1 - Building Balanced Meals Week 1 - Building Balanced Meals Visual of One Whole Method Plate (Traditional and Advanced OWM)
Visuals + Video of Advanced OWM
High Fiber Carbs
Example of Finding High Fiber Carbs
Protein Sources
Snack Examples
Dessert Ideas
Example of Traditional OWM

Recipes + more

]]> Visual of One Whole Method Plate (Traditional and Advanced OWM)
Visuals + Video of Advanced OWM
High Fiber Carbs
Example of Finding High Fiber Carbs
Protein Sources
Snack Examples
Dessert Ideas
Example of Traditional OWM

Recipes + more

]]> Laura Banks Buzzsprout-14142799 Wed, 13 Dec 2023 15:00:00 -0500 838 1 3 full false Prework 2: Future Self Visualization Prework 2: Future Self Visualization Listen to this episode before our first session together. During our first session, we will create your Wellness Vision and in order to successfully do that, it is best to have an understanding of what your future looks like. 

Commit 25 minutes to deep relaxation. Find a time where you won't be interrupted. Please don't do this while driving or walking. Instead, do this in a place where you feel comfortable and safe closing your eyes and relaxing completely. 

After this is completed, find a journal or open a document, and write down things you learned about your future, your successes, and how it all happens. 

I can't wait to hear all about future you! 

]]> Listen to this episode before our first session together. During our first session, we will create your Wellness Vision and in order to successfully do that, it is best to have an understanding of what your future looks like. 

Commit 25 minutes to deep relaxation. Find a time where you won't be interrupted. Please don't do this while driving or walking. Instead, do this in a place where you feel comfortable and safe closing your eyes and relaxing completely. 

After this is completed, find a journal or open a document, and write down things you learned about your future, your successes, and how it all happens. 

I can't wait to hear all about future you! 

]]> Laura Banks Buzzsprout-14113874 Fri, 08 Dec 2023 13:00:00 -0500 1509 1 2 full false Prework - Reframing Your Thoughts to Make Healthy Living Easier Prework - Reframing Your Thoughts to Make Healthy Living Easier Listen to this episode when you sign up for BHB, before our first session together. This is an interview with a mindset coach and there are so many valuable pieces of information to gain from her!

Worksheets/Downloads
Reverse Engineer Your Goals
Success List
Sleep Meditation

As always, bring any questions you have to our sessions or message me between sessions (I'm all yours!). We will talk about things you uncovered here during session 1 when we create your Wellness Vision.  

]]> Listen to this episode when you sign up for BHB, before our first session together. This is an interview with a mindset coach and there are so many valuable pieces of information to gain from her!

Worksheets/Downloads
Reverse Engineer Your Goals
Success List
Sleep Meditation

As always, bring any questions you have to our sessions or message me between sessions (I'm all yours!). We will talk about things you uncovered here during session 1 when we create your Wellness Vision.  

]]> Laura Banks Buzzsprout-14101282 Wed, 06 Dec 2023 14:00:00 -0500 3839 1 1 trailer false