Find food freedom, Love your body, and ditch diet culture
For good.
Finally,
with life-changing health and mindset coaching to reach your goals and feel good in the process.
to shake off the shame, overwhelm, and anxiety around food and body.
to unlearn what’s holding you back and keeping you trapped.
to learn what you need to honor and nourish your body, mind, and spirit.
to come home to you with the support and connection of community and coaching
It's time...
“This has changed EVERY aspect of my life for the better.” - Michelle
Created by Laura Guilmain, registered nurse (17 years), diabetes educator, certified mind-body eating coach and life coach, and yoga and meditation teacher.
Full + Free
A course, community, and coaching to help you heal your relationship with food and body image for GOOD using the principles of mindset, nourishment, and movement to create your strongest, healthiest body and emotional and spiritual well-being. AND feel confident with how to maintain and even uplevel your results for life.
Tell me if this sounds familiar:
You want to look in the mirror and truly love the body you see.
You want to “just eat normal” without obsessing over calories and macros and every. tiny. freaking. bite.
You want to go to parties, events, vacations, and family functions, not stressing about what you’ll eat but truly enjoying the experience (and the dessert!).
You want to navigate life’s challenges without letting those challenges send you back into destructive eating cycles and body-shaming.
You want to eat whatever you want, whenever you want — with confidence, self-love, and self-respect.
But perhaps here’s your reality right now:
- You fixate over food.
- You obsess over your body image.
- You’re over the endless cycle of “knowing what to do, but not doing it.”
You fixate over food.
You obsess over your body image.
You’re over the endless cycle of “knowing what to do, but not doing it.”
Lean in, lovely: That is NOT the way things have to be.
And if someone told you otherwise, allow me to tell it like it is…
I see things a bit differently:
Diet culture says: Change everything. Reject who you are and fix it.
But on the opposite extreme, you’re told: Change nothing. Accept who you are and leave it alone (even if you’re unhappy and want to change).
But there’s a better, more holistic approach.
You can — and should —care for, respect, and, dare I even say, love the skin you're in…
BUT don’t get me wrong: If you want to change something — including losing weight — I’ll never be the person to tell you you can’t.
I don’t believe you’re trapped in a “set point weight” if you don’t want to be.
Bodies can change and evolve…
Especially when you level up with mindset shifts, emotional resilience, aligned action, and nervous system regulation. You become a person who can hold a new physical form.
And different bodies need different things in different seasons, too.
(For instance, my nutrition recommendations would vary wildly for a breastfeeding mom versus someone training for a marathon versus a sedentary office worker.)
AND I’m also not here to reject ALL “food rules” either.
My philosophy: Let your food rules be your food rules — not society’s, not diet culture’s, but yours.
(After all, you don’t just wear a seatbelt because “it’s the law;” you do it for your own safety. You do it because it matters to you.)
So, if you want to change — I’m here to empower you to make that happen.
BUT — and don’t miss this — it’s not about “fixing” something on the outside.
My approach moves from the inside out.
Diet culture has it backwards.
But this is no secret. We already know that 95% of diets fail.
But hear this loud and clear:
You deserve something far better than a 95% failure rate.
You deserve something that honors your body rather than shames it.
You deserve SO much more than diet culture.
Because on the other side of diet culture is a shift from:
Overeating or undereating and over-exercising or under-exercising…
To:
Nourishing your body confidently and moving your body joyfully.
It’s about loving the beautiful body you’ve been given…
And honoring its needs gently, peacefully, and compassionately.
The key to healing your relationship with your body and with food isn’t just about the food you eat…
It’s about the thoughts you think.
It's about how you see yourself.
It's about your body feeling safe to create the results you desire.
It’s about the thoughts you think.
It's about how you see yourself.
It's about your body feeling safe to create the results you desire.
It’s about your body and your mind.
And that’s exactly what I teach inside Full + Free!
Here, you’ll learn to shift your relationship with food and body image from the inside out from day one with a unique, holistic approach that's rooted in nervous system regulation.
Adrienne
"From the first coaching session, I was comfortable telling Laura about my struggles and fears. She listened and reassured me that I could find freedom and live a happy and healthy life based off of my choices. Then she showed me the way. I found so much power within me from working with her.
There are a lot of paths to healthy living, but I know my success and excitement for the future would not have happened without working with Laura!"
"I found so much power within me from working with Laura."
"Some people were born to help others and to create a better world, Laura is one of those people!"
Jamie
- Kate
"Laura has helped me completely change the way I show up to social situations. I no longer see them as roadblocks to my healthy lifestyle- they are a part of a healthy lifestyle. She taught me to have my own back every single time so I make choices that are consistent with what matters most to me.
Life always seems easier after calls with Laura! And I'm strengthening my own inner voice to offer that same support."
"Life always seems easier after calls with Laura!"
I’m Laura Guilmain. I’ve been a registered nurse for 17+ years, and I’m also a certified mind-body eating coach, certified life coach, yoga and meditation teacher, and diabetes educator.
I’ve taught 10,000+ people how to use nutrition and psychology together to find food freedom and overcome body image issues, chronic dieting, binge eating, emotional eating, overeating, and more.
Through my holistic approach, I’ve also witnessed how mindset challenges and emotions around food tend to play out in other areas of life — like with work, goals, and relationships — and how healing your relationship with food and body image is the key to creating so many other powerful life changes.
Hi!
Who Created This:
Why I Created This:
Well, I’ve been in your shoes. I know the desire, confusion, and frustration of diet culture and emotional eating. It was my story for years. I went from the girl who could eat anything… to the girl who over-analyzed everything (allegedly in the name of health)... and judged myself every step of the way. I've seen the scale fluctuate close to 30 pounds because of my misaligned food rules, using control with food and exercise to regulate my emotions and grief, and my inner “mean girl” mentality.
Back then, I felt alone in my struggle; from the outside, you couldn't see my pain.
And as a nurse, I can’t even count the number of hands I’ve held at the bedside, bearing witness to the disconnect and confusion between what my patients wanted… versus what they actually had with both their physical and mental health.
I saw firsthand how toxic diet culture was for so many people (especially with my experience treating patients with disordered eating behaviors).
I also saw the opposite extreme, where the empty advice of “just accept yourself” was flimsy at best and harmful at worst.
I knew the solution needed to be holistic; the education, the body, and the mind were all needed, working in tandem to help find food freedom and deeper fulfillment in day-to-day life.
Consider this your wholehearted and sustainable antidote to diet culture…
So after nearly two decades of both professional and personal experience, I put together Full + Free, and I’m overjoyed to share it with you!
But Full + Free isn’t just a solution to a problem…
An end to the cycle of shame, stress, anxiety, and overwhelm around your body image issues…
In the words of countless clients of mine, consider this your homecoming.
This is a chance to get back to the beginning.
After all, a baby doesn’t have “food rules;” they eat when they’re hungry and stop when they’ve had enough.
A baby doesn’t have body image issues; we learn these things over time. And it's time to reclaim your curiosity, joy, and embodiment.
Here is your opportunity to unlearn the things holding you back from being who you want to be…
But in equal measure, it’s your chance to learn the things that will help you move in the direction of what you desire—for your relationship with food, your body, and your whole life (it's all connected!).
"Laura taught me the path to healing myself by facing my fears and being intentional with my choices." - Joy
You’ve done the work, so conscious choices become second-nature habits.
You can tune out diet culture’s noisy messaging around New Year’s or swimsuit season or whatever else is thrown your way because you know what works best for you and honors your values, preferences, and goals.
You’re not triggered by diet trends and food fads. You’re unphased. Your foundation is stable, but flexible.
You navigate the world with confidence and peace because food doesn’t motivate everything you do, nor is food a crutch when you have nothing else to do.
You don’t have to consult with MyFitnessPal for every little thing you eat. You make food decisions quickly and confidently. You have evidence — both from science and your own body — guiding you in making choices.
You move forward with hope, knowing that you can have it all — you can have food freedom and make peace with your body, but also change your body for the better if that’s what you want.
Let’s talk about what FOOD FREEDOM truly looks like:
You have no idea how good you could feel!
Once you work with me inside ASCEND Full and Free, everything starts to change.
If you’re like most of my clients, here’s the beautiful, yet surprising truth:
So many of my clients have lived by the rules of diet culture for so long, they don’t even realize how miserable they are.
They don’t realize how burdened they are by all of the false beliefs and toxic messaging.
And they don’t realize how much they have settled because they’ve nearly given up hope that they can ever change.
That is, until our work begins!
"Coaching with Laura was like finally taking a complete exhale. She helped me see what was possible." - Christine
What’s inside the Full + Free program?
The transformation starts here! In this module, you’ll learn the basics of the program and get exclusive access to some of my favorite proprietary tools to make your vision your reality— including the ASCEND Roadmap, The 5 Levels to a Compelling Why, The Strong 6 Daily Checklist and Weekly Evaluation, Nourishing Wisdom Basics, Embodying Your Future Self NOW, and Body Respect — all of which powerfully ground you into this transformative journey — creating a solid foundation from which to take action!
Full & Free Fundamentals
Module 1
01.
No set meal plans or quick-fix challenges! In reality, you need a clear understanding of how you got here in the first place. We start with a few of our proven tools and exercises to get you there: understanding the power of story, the influence of diet culture, and uncovering and owning your past through the B.E. Assessment and writing your Food, Body, and Health Autobiography.
BUT with all that new insight, we don’t just leave you there! You'll learn to harness the expansive power of an active belief system (AKA taking action on what you believe) using A Mindful Release and creating a new paradigm (we call it the FSEBEL Paradigm — you’ll learn all about that inside ASCEND 😉). That becomes your blueprint to create the life and legacy you actually desire.
Along the way, you become equipped with the principles of an ASCEND Mindset to strengthen your belief system, which bridges the gap between what you value and what you do each day.
An ASCEND Mindset
Module 2
02.
With the armor and fuel of an ASCEND Mindset, you'll uncover the principles of creating a Daily Nourishment Plan and Nourishing Wisdom Playbook that focus on mindset, mindfulness, abundance, and addition, rather than restriction. You'll receive evidenced-based principles for balanced eating, improved gut health, and optimized nourishment using the Mindful Macros Method and more for energy, satisfaction, and glucose regulation.
There's no macro counting here! Instead, you'll become the expert on what actually nourishes and sustains your unique body. Using mindful eating and nutritional hierarchy, you’ll discover how to successfully and sustainably live in accordance with what you find important — including ways for favorite foods, cocktails, desserts, adventures, and health to ALL be a part of the equation. (Yes, really!)
Nourishing Wisdom Series
Module 3
03.
While emotions might have caused you to fall into unhelpful habits around food in the past, that doesn’t have to be your future. Learning to harness, process, and create your emotions can be some of your most valuable tools for food freedom.
By exploring the origin, wisdom, and often short-sightedness of emotions, you'll gain awareness of how and why you overeat or emotionally eat using the HALT-BS Framework. From there, the principles of Emotional Metabolism and Desire Rewire: Breaking the Cycle of Triggers, Urges, and Self-Sabotage, will help you feel any feeling and tap into pleasure, hope, and aligned actions— all to support you in staying the course toward living a sustainable life of food freedom!
The Superpower of Emotions
Module 4
04.
In this module, you'll build on what you learned in Module 1 to end the cycle of being at odds with your body by understanding social priming and programming and welcoming logic and grace. We'll explore how to allow body respect and care to give way to body love (it's possible!). You'll learn and apply the principles of building a body honoring practice using a Body Love Toolkit so you can say a wholehearted "yes!" to life in the body you're in. Here, you'll make peace and grow in appreciation, respect, and love for the many versions of your body you'll experience throughout your beautiful life.
And to supercharge your progress, we'll take a closer look at how creating a space for quality sleep, stress relief practices, and somatic practices (mind-body connection to listen to body signals) are often the very things needed to create a significant shift in existing peacefully and confidently in your body.
From there, you'll learn how to put it all together by Embodying the Process, and in doing so, creating a holistic and sustainable approach to making a powerful shift into feeling good in your body, confident in your nourishment choices, and full of extra brain space to put into other areas of your life that you value. It's time to watch your whole life come more alive and enjoyable!
Embracing Embodiment Series
Module 5
05.
On top of all of that, you also get some amazing toolkits inside the course AND extra bonuses to make this journey even more actionable for you!
Food as a doorway and mirror. Healing your relationship with food and your body can be a powerful catalyst in your life! In the Life Lessons bonus, you’ll uncover what your relationship with food and body might be telling you about your relationship with the other aspects of your life. You’ll also learn how to tap into your wholehearted self-expression, as well as the wisdom gained from different cycles or seasons in life.
Life Lessons Bonus
Bonus 3
You also access 4 months of group coaching calls (replays available). Submit questions ahead of time, receive coaching live, or be supported by listening to others get coaching. I’ll be there to answer questions, troubleshoot and coach you through your challenges, and point you back to your own inner wisdom (and help you uncover it as needed!). I'm here to give you guidance to move through the program with confidence, support, and accountability. You’re getting a direct line to the program creator (me!), helping you apply these concepts to your unique values, circumstances, and lifestyle. I also offer additional pop-up classes because I love to support you abundantly.
weekly Coaching
Bonus 2
Through society’s influence, we learn disordered eating and an unhealthy relationship with our bodies and food. Through community, we unlearn those things — and get the support we need to do so. So, when you join Full + Free, you don’t simply get access to all of the course content, you also unlock access to a truly special community of amazing people — like you! — who are working to ditch diet culture and finally find food freedom.
With the community features, you can:
-Check in to the community daily, weekly, or monthly and update your progress towards your goals.
-Ask questions and celebrate wins in the forum, be supported by others' questions and experiences, and chat with other members on their own food freedom and body love journey.
This group is exclusive to students inside Full + Free.
full + free Community Support
Bonus 1
Bonus Content
Exclusive
The first part of this program is all about what we can add. This bonus is all about what we can let go of. BUT, here’s the catch: This is about eliminating or adjusting the frequency of specific food — if needed — because your BODY asked you to, not because society told you to.
Diet culture has too many people convinced that to reach their goals they should eat less carbs, less sugar, less lots of things. The reality? It might not be about changing your food, but changing your attitude. This bonus will help you navigate both in tandem.
The Power of Elimination
Bonus 6
Even going to a party or event can be part of your transformation, not separate from it! In fact, like I often tell my clients, getting triggered can actually be a way TO your transformation; it doesn't keep you from it. With the Prepared to Party bonus, you get the tools you need to stay focused, confident, and joyful as you navigate any situation.
Prepared to Party Bonus
Bonus 5
The name says it all! Dessert is often the “bad guy” in diet culture, but in ASCEND, we love dessert, and if you love it too, it doesn’t have to go away! In fact, we think that dessert isn’t a detour from your goals, but it can actually be PART of them. Don’t believe me? Be sure to check out this bonus when you join ASCEND Full & Free!
Eat Dessert & Reach Your Goals
Bonus 4
As a certified diabetes care and education specialist, I cut through the buzzwords and diet culture around this topic and bring it back to biology and what your own body needs. I teach the science behind insulin and glucose to help you assess if you're experiencing glucose spikes and crashes and why that matters. This bonus will give you the full scoop to create a plan for navigating this challenge and learning what’s best for your body.
A Deep Dive into Glucose Optimization
Life is full of different cycles and seasons, which you can learn to lean into. For all the expected changes and unexpected curveballs, the Sustainability Playbook is filled with guiding principles to come back to. Use it when things are easy, and you need a quick reference and reminder of how to maintain your results, or when things are more challenging, and you need some swift wisdom to pivot with intention and effectiveness.
Sustainability Playbook
Bonus 8
"If you want guidance on how to reframe your thoughts and develop love and understanding exactly as you are, Laura is a resource." - Heather
Frequently Asked Questions
Interested in Full + Free, but maybe you’re worried, “Oh no, is this another diet or weight loss thing I’ll quit, like all the others?”
Read on to learn why Full + Free is a revolutionary, sustainable approach to food freedom:
Yes, as long as you understand and resonate with my approach, that's evidence-based for your long-term success. I'm committed to your highest goal of feeling good for life.
As a nurse, diabetes educator, and mind-body eating coach, I've seen up close that quick “fixes” are not a fix and almost always create more problems. As such, this is not a lose-weight quick program. This course is a homecoming —a reconnection between your body, mind, and spirit so that you honor your body with wellness practices that feel good and support the life you want to live.
In honor of the above, I celebrate body autonomy: you choose what you want for your body. Most people in this community are connected by the shared desire to feel vibrant, peaceful, confident, strong, connected, energized, and healthy in their bodies. For some people, that looks like weight loss when they follow the Full + Free framework. For others, it's maintenance, or a shift in body composition (losing fat/gaining muscle), etc.
The focus of this offering is for you to experience a lasting transformation with your relationship with food and body image from the inside out. My clients learn to love their life and their daily choices. My encouragement is to focus on the beauty of your journey and build your compelling reason why you want the result you do (which I show you how to do in the course!).
As you focus on your healing, you'll find that if weight loss is for your well-being, it will begin to happen. Prioritize building a healthy mindset towards food, your body, and yourself. Learn how to eat mindfully, tap into biofeedback, and unsubscribe from the diet culture programming you've been told that ultimately keeps you from your goals (it's a hard truth, but if I wasn’t right about that, you wouldn't be here!). Create consistent healthy habits that will be essential for maintenance of your weight loss.
I understand the urgency and desire to skip the healing — the homecoming. BUT I assure you not only is it the way, but it ends up being the fastest way because you stop the pendulum swing.
You deserve to treat yourself with care, connection, and respect- which is often void in diet culture. Once your mindset and spirit are tended to, and you apply the principles in Full + Free, you'll likely love the direction you're headed.
But, I have your back: there's a bonus lesson at the end of the program to help you create a sustainable fat loss playbook to compassionately and effectively promote weight loss… if that's your goal and it hasn't started happening by the end of the course. My approach is filled with strategies that provide sustainable results!
The ASCEND acronym is at the heart of all of my offerings and acts as the uniting thread for the work I put into the world. It stands for Align, Strengthen, Courage, Evolve, Nourish, and Deepen. You’ll see that what I do speaks to each of these principles, and you'll create your own relationship to each of these concepts in the program!
You have access to the self-paced course and updates for the lifetime of the course. We’ve designed this so you can complete the materials at a pace that works well for you, though most students only need ~2 months to consume the content and start implementing it.
Separately, the group coaching support is for four months.
Upon joining, you'll unlock Modules 1 and 2. The material comes in the form of lessons, worksheets, guided meditations, and breathwork practices. After 15 days, the rest of the core content will be released, and bonuses become available after 60 days.
I encourage you to move through the material at a pace that's manageable for you. Please don't sabotage yourself by rushing and staying surface-level.
Keep in mind, when I offer this as a guided intensive, it's delivered over three months so participants have a season to lean into the material and make shifts at a sustainable pace for their nervous systems.
There's an option within the program to extend your Full + Free group coaching support at a low alumni rate, if desired.
Alternatively or additionally, I'd love for you to join my monthly membership, ASCEND Wellness Circle, where I offer teachings on different wellness topics, group coaching, meditations, breathwork, and yoga practices (live and pre-recorded). Many people find they're ready to keep evolving in all areas of their lives after completing Full + Free.
You can join monthly or receive a discount with a yearly membership purchase. There's also the option for 1:1 coaching; if I have openings, I'd love to support you!
Each lesson is around 10-40 minutes, and the embodied action practices can take anywhere from 5-60 minutes to complete depending on your level of engagement and what insights come through.
No, it is not. Please seek support from a qualified professional who specializes in eating disorders. I’ve successfully worked with clients with a history of eating disorders and been through treatment. If this course speaks to you, please share this offering with the professional working with you and, together, you can determine when adding in my support is appropriate.
Money-back Guarantee:
You can participate in the course for up to 14 days with the possibility of a refund. If you complete the first two modules and the accompanying coursework (worksheets, meditations, breathwork) in entirety and don’t get value or feel I've delivered on my commitment, please email your completed worksheets to hello@lauraguilmain.com before the 14-day deadline. I will refund the money you’ve paid, less any external processing fees.
We ask for your completed coursework because you joined to receive an effective framework, support, and accountability. My commitment to you is to support you in changing your life by releasing unhelpful patterns and connecting with sustainable healthy habits for healing and transformation. Additionally, you’ll get tremendous value if you do the work. This refund policy exists to help you honor your commitment to yourself and receive the support available to you.
Please note that eligibility for a refund has a firm deadline and applies to payment plans, which means you will be responsible for all payments after the refund deadline.
Full + Free is for committed students. Please do not enroll in this course if you just want to “check it out.” It's my joy and passion to put an extraordinary amount of time, effort, and love into this offering, and it's my invitation and request that you show up wholeheartedly to learn, grow, and transform.
"Nothing has touched my heart like this. Working with Laura is a process filled with hope & results." -Melissa
If you’ve read this far, first off, I want to say thank you.
I’m SO glad you’re here.
And I don’t believe you found this by accident. I believe in the power of the work I do in this world, and I’ve seen the fruits of it firsthand.
Because of that, it’s important to share all I’ve shared with you on this page, especially if it resonated. It’s important that I never keep this program to myself…
But rather invite anyone who needs it to join.
Anyone who is ready to ditch diet culture, embrace and love themselves, and finally find food freedom…
We’re ready to work with you inside ASCEND Full & Free.
You only need to take one more step:
Join us inside Full + Free, and let’s work together to say goodbye to diet culture — for good — and welcome food freedom, and all the beauty that comes along with it, with open arms.
