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PODCAST

Not So Deep

Dilan Velagic & Lauren Hickey

The Not So Deep Podcast is for high-performing people who want to get lean, restore how their body responds, and build results that actually survive real life — without living in the gym, tracking forever, or making fitness a full-time job. Hosted by Lauren and Dilan, founders of RISE Society, this show is for people who already understand the basics. You train. You know calories and macros matter. You know how to “lock in.” But your body is no longer responding proportionally to the effort you’re

health & fitness nutrition

All Episodes

20:28

The Simple Strategies we Use to Stay Lean For Life

Not So Deep ·

2026/09/30

Staying lean for life isn’t about dieting harder, avoiding social events, or being perfect with your nutrition. It comes down to building sustainable habits, changing your identity, and learning how to make better decisions without feeling restricted.In this episode of the Not So Deep Podcast, Dilan and Lauren break down what it actually takes to maintain a lean physique long term while still enjoying your life.We talk about how to balance health and fitness goals with eating out, drinking, travel,

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19:40

Your Guide to Food Freedom

Not So Deep ·

2026/09/16

What does real food freedom actually look like?In this episode, we break down our Food Freedom Framework and the process of going from nutritional chaos, restriction, bingeing, and obsessing over food to eventually being able to trust yourself around food without tracking everything forever.We cover why jumping straight into intuitive eating often doesn’t work, why structure has to come before flexibility, and how tracking can be an incredibly useful tool without becoming something you depend on for

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29:23

Why Calories In, Calories Out Is Only Part of the Story

Not So Deep ·

2026/09/09

Calories matter for fat loss, but they are not the entire story.In this episode of The Not So Deep Podcast, we break down why nutrient density can have such a major impact on your metabolism, gut health, hormones, hunger, energy, recovery, mental health, and your ability to actually sustain a fat-loss phase.We talk about why you can technically lose weight eating a low-quality diet while still feeling exhausted, hungry, inflamed, under-recovered, and obsessed with food.We also cover:• Why calories

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30:16

What to Do When Your Metabolism Stops Responding

Not So Deep ·

2026/09/02

If you feel like every fat-loss phase requires you to eat less, do more cardio, and work harder just to see the same result, this episode is for you.In this episode of The Not So Deep Podcast, Dilan and Lauren break down what people actually mean when they say their metabolism has “crashed,” how metabolic adaptation happens, and why so many women end up stuck dieting on less and less food.We cover:Why your metabolism can become more efficient during long periods of dietingThe cycle of cutting

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21:55

Why High Performers Get Stuck With Fat Loss

Not So Deep ·

2026/08/20

If you’re disciplined, consistent, and used to getting results when you work harder, it can be incredibly frustrating when your body stops following the same rules.You already train.You understand calories and macros.You know how to “lock in.”So when fat loss stalls, your instinct is probably to eat less, add cardio, track tighter, train harder, or clean things up even more.But what if effort is no longer the thing holding you back?In this episode of The Not So Deep Podcast, Lauren and Dilan break

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22:14

Still Bloated? 5 Things You’re Probably Missing

Not So Deep ·

2026/08/13

If you eat healthy, train consistently, prioritize protein, and still feel bloated, puffy, constipated, or uncomfortable after meals, this episode is for you.In this episode of The Not So Deep Podcast, Lauren and Dilan break down why chronic bloating is not always about one “bad” food — and why cutting gluten, dairy, or adding another probiotic may not solve the actual problem.We cover the most common reasons women stay bloated even when they feel like they’re doing everything right, including

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28:41

The Missing Level in Your Fitness Journey

Not So Deep ·

2026/08/07

You track your macros. You prioritize protein. You work out consistently. You eat “healthy.”So why are you still bloated, inflamed, thinking about food all day, struggling to lose stubborn body fat, or terrified to stop tracking?In this episode of the Not So Deep Podcast, Lauren and Dilan break down the three levels of your health and fitness journey and explain why so many women get stuck at Level 2: macros, discipline, dieting, and surface-level control.We share our own experiences with

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15:41

Why "Healthy" Habits Aren't Working Anymore

Not So Deep ·

2026/07/30

You eat healthy.You work out.You drink enough water.You prioritize protein.You take supplements.So... why do you still feel bloated, exhausted, inflamed, and frustrated with your body?In this episode of Not So Deep, Lauren and Dilan unpack one of the biggest misconceptions they hear from women every single week:"I think I just need a few tweaks."After hundreds of conversations with women struggling with food obsession, gut issues, stubborn body composition, and hormone imbalances, they've realized

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28:27

Why Volume Eating Is Keeping You Stuck (And Nobody's...

Not So Deep ·

2026/07/24

Volume eating has become one of the biggest trends in the fitness industry.Huge salads. Protein fluff. Protein bars. Cauliflower rice. Zero-calorie sauces. Giant bowls of food.But what if constantly trying to eat the biggest plate possible is actually making your relationship with food worse?In this episode of Not So Deep, Dilan and Lauren dive into the side of volume eating that almost nobody talks about. They share their own experiences with bodybuilding, diet culture, and volume eating, and

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22:32

The Art of Eating Out: Aligning Choices with Your...

Not So Deep ·

2026/07/07

Our Instagrams:Lauren- https://www.instagram.com/balanced.withlauren/Dilan- https://www.instagram.com/builtfor.balance/Eating out can feel tricky when you’re trying to stay on track with your health, fitness, or nutrition goals, but it doesn’t have to throw you off.In this episode, we’re breaking down how to approach restaurants based on the phase you’re currently in, whether that’s a structured fat loss phase, maintenance, or a gut health-focused phase.Because the truth is, eating out shouldn’t

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35:30

Food Noise Explained: Signs, Causes, and Solutions

Not So Deep ·

2026/07/01

A thorough exploration of the concept of food noise unfolds in this podcast episode, wherein hosts Lauren and Dilan elucidate the pervasive mental preoccupation that many individuals experience surrounding food. They define food noise as the incessant internal dialogue that prompts individuals to obsessively plan their meals, monitor their caloric intake, and grapple with feelings of guilt when diverging from perceived dietary ideals. Throughout the episode, the hosts articulate key indicators of

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27:46

Your New Favorite Podcast: The Not So Deep Experience...

Not So Deep ·

2026/07/01

The inaugural episode of the Not So Deep Podcast serves as a vital introduction to our mission: to assist women in cultivating a positive relationship with their bodies and food. We, Lauren and Dilan, co-founders of Rise Society, share our personal journeys through the realms of fitness and nutrition, elucidating the importance of breaking free from the constraints of obsession and rigidity. Our commitment lies in educating women on achieving a sustainable lifestyle, one that fosters both physical

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12 results

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