The effects of flexible and rigid restraint on fat loss success - With Laurin Conlin - Ep. 24

Fit to Transform Podcast with Coach Nikias

Dec 23 2022 • 59 mins

In today’s episode, I interview fitness coach and researcher Laurin Conlin on the concepts of rigid and flexible restraint when dieting.

Laurin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF.

As part of her Master’s degree, she conducted a study on the effects of following a rigid meal plan versus a more flexible macronutrient-based diet on fat loss outcomes.

In this conversation, we covered a variety of thought-provoking topics, including, but not limited to the following:

  • What’s the definition of rigid and flexible restraint?
  • In Laurin’s study, which was more effective for fat loss: the rigid meal plan or the more flexible, macro-based diet?
  • How can a flexibly restrained mindset benefit you in pursuit of your fitness goals?
  • What are Laurin’s practical tips to adopt this mindset?
  • How can you take this flexible approach during the winter holidays to make the most of this time while still making progress towards your goals?

Links and resources:

Laurin’s research paper: “Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial” -

Visit the Team LocoFit website at

Try the Redefine Healthy app here:

Listen to the Team LocoFit podcast:

Connect with Laurin on Instagram @laurinconlin:

Check out the Team LocoFit Instagram account @teamlocofit:

Read “Man's Search for Meaning” by Viktor E. Frankl:

Follow me on Instagram @nikias_fittotransform:

Visit my website:

Sign up for one on one coaching:

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Sign up for the No Quit Kit email series on fat loss success:

Join the waiting list for my online group coaching program, Transformation Kickstart:

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