Build Muscle
 min read

Get Fit and Feel Great with Lauren Drain's Innovative Health and Fitness Routine

Lauren Drain is a fitness and wellness model who has been inspiring people to lead a healthy lifestyle for many years.




Lauren Drain's diet is all about eating clean and healthy food. She believes that a healthy diet is the foundation of a healthy lifestyle. Her diet consists of whole foods such as fruits, vegetables, lean proteins, and whole grains. Whole foods are insanely more nutrient-dense than other types of foods. If you are wondering what exactly are whole foods, then just think anything that is natural would be a good bet. Whole foods are things that don't have preservatives or are messed with in any way.  Lauren also includes healthy fats such as avocado, nuts, and seeds in her diet. Lauren Drain also believes in the importance of hydration and makes sure to drink plenty of water throughout the day. Drinking enough water throughout the day is something most people fall short on. Making sure you are getting enough water into your body every day will help you lose weight and boost your energy throughout the day.

One of the most important aspects of Lauren Drain's diet is that she avoids processed foods and sugary drinks. Processed foods are high in added sugars, sodium, and unhealthy fats, which can lead to weight gain and various health problems. Instead, she opts for whole foods that are rich in nutrients and provide the body with the necessary energy to function properly. The nutritious foods will also help fuel Lauren's intense workouts. Many of the foods that Lauren focuses on including in her diet are slower digesting. These types of food make you feel full quicker and longer. This is a huge and easy thing to implement in your diet to cut down on your calorie count. Lauren also focuses on getting enough protein into her diet. This is important because protein fills you up fast and takes more calories for your body to digest it compared to other foods.

Whole Foods-Based Diet Example Plan

A whole foods diet is a great way to get balanced nutrition and maximize your health. Here's a sample meal plan for breakfast, lunch, and dinner that includes delicious recipes made with whole foods. 


Smoothie Bowl:

  • Blend together:
    • 1 frozen banana
    • ½ cup frozen raspberries
    • ½ cup coconut yogurt
    • 2 tablespoons almond butter
    • ¼ teaspoon cinnamon
    • ¾ cup unsweetened almond milk.
  • Pour the smoothie into a bowl and top it with:
    • 1 tablespoon chia seeds
    • 2 tablespoons shredded coconut
    • 1 tablespoon hemp hearts
    • ½ sliced banana. 


Quinoa Salad: 

Start by cooking:

  • 1 cup of quinoa according to package instructions.
  • Once cooked, prepare the salad dressing by whisking together:
    •  ½ lemon (juiced)
    • 2 tablespoons olive oil
    • ¼ teaspoon Himalayan pink salt 
    • freshly cracked black pepper to taste.
  • In a large bowl combine cooked quinoa with 3 cups of your favorite raw vegetables like carrots, cucumber, bell pepper, green beans etc., and the salad dressing. Top with fresh herbs like parsley or mint before serving. 



Tofu Stir Fry: 

Start by:

  • Pressing one block of extra firm tofu for 15 minutes to remove excess water. 
  • Then cut the tofu into cubes and marinate it in 2 teaspoons soy sauce and 1 teaspoon sesame oil for at least 30 minutes.
  • Next heat some olive oil in a large pan over medium-high heat for about 2 minutes
  • Then add the tofu cubes and stir fry for 8 minutes until golden brown in color.
  • Now add 4 cups of your favorite vegetables (e.g., broccoli florets, diced bell peppers etc.) to the pan along with 2 cloves garlic (minced) and cook until everything is lightly charred but still crunchy (about 6–8 minutes). 
  • Garnish with sesame seeds before serving!

Lauren Drain also follows the concept of Intermittent Fasting, which is a type of eating pattern where you have specific windows of time to eat and fast. Intermittent fasting has been shown to have many health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation. Lauren Drain typically fasts for 14-16 hours and eats during an 8-hour window. This allows her to control her calorie intake and also allows her body to burn fat for energy during the fasting period. The 14 to 16-hour fast time frame is pretty typical. After about 12 hours your body will start to use its fat storage as an energy source and then slowly ramps up for the 16-hour fast. Before starting something like intermittent fasting be sure to speak with your doctor and get their approval. Overall this is a safe diet but it isn't a good thing for certain syndromes and diseases. 

Workout Plan

Lauren Drain's fitness routine is a combination of weightlifting and cardio. She believes that weightlifting is essential for building lean muscle mass, which in turn helps to boost metabolism and burn more calories. Lauren is a firm believer that women should lift weights. It's sexy ladies! Plus, adding some muscles is extremely healthy for our bodies and will allow us to live a better life for longer. 

She also includes cardio in her routine to improve cardiovascular fitness, and burn calories. Though lifting weights is a much more efficient way of burning calories which is why Lauren incorporates weight lifting into her routines. Weightlifting will burn calories during your workout for up to 30 hours after your workout. Cardio only burns calories during your workout. This is due to your body needing to repair the microscopic tears in your muscles that occur from weight lifting. Even though this doesn't sound good it is actually extremely beneficial for your body. 

Lauren Drain's weightlifting routine typically includes exercises such as squats, lunges, deadlifts, and bench presses. Exercises like the previous ones mentioned are known as compound movements. These types of movements are extremely beneficial and efficient at building muscle and burning an immense amount of calories. These exercises target multiple muscle groups and help to build strength and muscle mass. She also includes isolation exercises such as bicep curls and tricep dips to target specific muscle groups. Isolation exercises help you focus on particular muscles to create the look you want. A quick tip would be to work on your shoulders, triceps, and upper back. Doing these exercises will help make your arms pop as they take up more space on the arms compared to your biceps.

When it comes to cardio, Lauren Drain likes to switch it up and keep things interesting. She often includes activities such as running, cycling, swimming, and even dancing in her cardio routine. The variety in her cardio routine helps her to avoid boredom and keeps her motivated. This is a great piece of advice that everyone should try out for their own routines.

Lauren Drain's workout routine usually lasts for about an hour, and she usually works out 5-6 times a week. She also believes in the importance of rest and recovery and makes sure to give her body the necessary time to recover. This doesn't always mean lying on the couch like a potato. It could mean going for a walk, doing gentle stretching, or anything similar to light exercise.

Lauren Drain Workout Routine Example

Try Optimum Nutrition's pre-workout to give you some extra energy nd motivation for your workout!

Warm Up


  •   5 minutes of dynamic stretching focusing on shoulder and hip rotations -
  •   30 seconds for each side arm circle to activate the shoulder muscles -
  •   30 seconds of jumping jacks to elevate the heart rate

Strength Training


  •   3 sets of 10 reps each side squat with kettlebells
  •   2 sets of 10 push-ups with an added resistance band around your back
  •   3 sets of 8 on each side alternating lunges with dumbbells
  •   3 sets of 8 bent-over rows with barbell
  •   2 sets of 12 lateral raises with dumbbells for shoulder development and stability

Core Workout


  •   2 sets of 15 medicine ball twists for improved core strength and mobility
  •   2 sets of 10 leg raises for lower abdominal activation
  •   1 set plank pose hold for 45 seconds

Cool Down & Stretching

  • 5 minutes of gentle walking or jogging to cool down the body
  • Dynamic stretching exercises focus on major muscle groups such as the hamstrings, quads, glutes, back, shoulders, and core.

If you're looking to recover and build muscle faster, try out a whey protein.

In conclusion, Lauren Drain's fitness and diet routine is all about eating clean, healthy food, and including weightlifting and cardio in her workout routine. This is an extremely well-rounded routine that if someone stuck with it consistently they would see fantastic results. She believes in the importance of hydration and rest, and also follows the concept of Intermittent Fasting. By following her diet and workout routine, you too can achieve your fitness goals and lead a healthy lifestyle. Remember, consistency is key, and it takes time and dedication to see results. So, stay motivated, and always keep pushing yourself to be your best self.

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