Struggling to break free from the all-or-nothing mindset that sabotages your health goals? In this episode of Inhabit, host Alessia Citro sits down with holistic nutrition health coach Laura Banks to unpack the perfectionism trap and reveal how to build sustainable, healthy habits that actually stick. Listeners will learn why ditching restrictive diets and embracing a balanced, mindful approach to food is the real secret to lasting wellness.

Laura, a certified holistic nutrition coach, shares her personal journey from childhood perfectionism to self-acceptance, offering practical strategies for overcoming guilt, self-sabotage, and food anxiety. The conversation covers the power of curiosity over judgment, the importance of boundaries versus restrictions with food, and how to create well-balanced meals that support both physical and mental health. Laura also delivers actionable tips on meal planning, habit formation, and breaking free from toxic diet culture.

Whether you’re a high-achieving woman tired of yo-yo dieting or simply want to feel more in control with food, this episode is packed with empowering insights and real-world strategies. Tune in for a fresh perspective on health, and discover how to finally feel at peace with your body and your plate.

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I’d love to connect with you! DM me on the ‘gram at @alessiacitro__

TIMESTAMPS:

[01:18] Laura Banks discusses ditching the all-or-nothing mindset for high-achieving women.

[02:22] Laura shares how childhood perfectionism shaped her approach to health and life.

[04:00] Laura connects her spiritual growth to breaking free from all-or-nothing thinking.

[05:22] Recognizing the all-or-nothing mindset is the first step to change.

[07:14] Laura explains why setting food boundaries is better than strict restrictions.

[09:12] Curiosity, not judgment, is key to building sustainable habits.

[13:13] Laura encourages adjusting health goals based on life phases and progress.

[18:22] Laura and Alessia discuss how identity and self-sabotage affect health journeys.

[25:31] Laura defines a well-balanced meal and debunks myths about fats and carbs.

[38:47] Laura shares her "cook once, eat twice" strategy for easier meal planning.

RESOURCES MENTIONED:

CONNECT WITH LAURA:

• Laura's Website
• Seismic Shift Program
• Healthy Handled Program
• Free Weight Loss Guide - Learn proper portion sizes, get recipes, and understand consistency challenges
• Follow Laura on Instagram

Get Alessia’s book, Higher Self Habits

Now available on Audible! Get a free 30-day trial!

KEYWORDS:

all-or-nothing mindset, healthy habits, holistic nutrition, perfectionism, sustainable weight loss, breaking diet cycles, food freedom, meal planning tips, women’s health, mindset shifts, overcoming self-sabotage, balanced meals, nutrition coach, habit formation, ditching restrictive diets, body positivity, health coaching, emotional eating, self-acceptance, wellness strategies

PS: These show notes were generated entirely by AI! I teach this and more in my new course: The Audio Authority Blueprint. Want to launch or manage a podcast with more consistency and efficiency? Be a founding member! Use code BETA at checkout for half-off for a limited time!

Disclosure: Most, if not all, links are affiliate links. Should you purchase something through the links in these show notes, I may receive a commission, at no additional cost to you.

Feeling weighed down by family expectations or struggling to put yourself first? In this episode of INHABIT, host Alessia Citro sits down with Alexis Frank, a dynamic life coach for eldest daughters and a trailblazer in personal empowerment. Together, they unpack the “eldest daughter wound,” exploring how birth order, cultural pressures, and people-pleasing can keep women stuck in cycles of over-responsibility and self-doubt. Listeners will walk away with practical tools for setting boundaries, nurturing self-confidence, and reclaiming their own desires.

Alexis shares her journey from running for Congress to building a thriving coaching business, revealing how embracing her unique story—and starting over on social media—helped her connect with and liberate other eldest daughters. The conversation covers subconscious reprogramming, somatic practices, and the importance of “thick mommy boundaries” when dealing with family dynamics. Through real-life stories and actionable strategies, this episode offers a roadmap for anyone ready to break free from old patterns and step into their undeniable power.

Whether you’re an eldest daughter, a recovering people-pleaser, or simply seeking more self-mastery, this episode delivers the inspiration and guidance you need to become your most authentic, empowered self. Tune in and discover how to make your life truly your own.

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If you enjoyed today’s show, please leave a five-star review and share it with a friend or two!

I’d love to connect with you! DM me on the ‘gram at @alessiacitro__

TIMESTAMPS:

[00:00] Alessia shares her recent struggle with depression and thanks listeners for their support.

[02:00] Introduction to Alexis Frank, life coach for eldest daughters.

[04:00] Alexis discusses her experience running for Congress and what she learned.

[07:00] How running for office made Alexis fearless about showing up online.

[10:00] The importance of nurturing yourself to build confidence and habits.

[13:00] Alexis explains why she started a new Instagram focused on eldest daughters.

[16:00] Unique pressures and expectations faced by eldest daughters, especially in immigrant families.

[19:00] How eldest daughters lose touch with their own desires and struggle with boundaries.

[23:00] Tools for reconnecting with yourself, including subconscious reprogramming and somatic work.

[29:00] Advice on setting and maintaining strong boundaries with family.

[32:00] Alexis shares her experience cutting off toxic family relationships.

[42:00] The transformation that happens when eldest daughters embrace their power.

[51:00] How to work with Alexis and step into your most authentic self.

RESOURCES MENTIONED:

• Connect with Alexis on Instagram: @lexipcoaching
• Alexis's website: thefccoach.com
• AUDACITY membership for eldest daughters: Learn more
• Ruthless Pursuit of Self mastermind: Learn more

Get Alessia’s book, Higher Self Habits

Now available on Audible! Get a free 30-day trial!

KEYWORDS: eldest daughter, eldest daughter wound, family expectations, people pleasing, setting boundaries, self-mastery, personal empowerment, women’s coaching, life coach, breaking generational cycles, subconscious reprogramming, somatic practices, self-confidence, reclaiming your power, overcoming self-doubt, birth order psychology, immigrant family pressures, thick mommy boundaries, personal growth, women’s empowerment, podcast for women, healing family dynamics, self-love, entrepreneurship for women

Disclosure: Most, if not all, links are affiliate links. Should you purchase something through the links in these show notes, I may receive a commission, at no additional cost to you.