On today's episode, I am joined by a special member of the Hot and Healthy Membership named Julie who is sharing how she has been able to lose 20 pounds after ditching intermittent fasting and finding balance with her love for fast food.

Julie opens up about her struggles with weight gain after entering a new relationship during the COVID-19 pandemic and eating out more than she should have been. She shares her top tips for falling in love with grocery shopping and meal prepping, what she suggests to get your partner on board to support your weight loss journey - and the specific realizations she had early on in the program when she wasn't losing weight, that were the catalyst to losing her first 10 pounds.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 216: Q&A: How To Stop Overeating Everything In Sight When You Get Home From Work

🎙️Episode 215: 3 Hard Truths About Losing Weight After 30 Years Old (Losing Weight As You Age Series)

🎙️Episode 54: Does Intermittent Fasting Work?

🎙️Episode 191: BONUS: How To Convince Your Spouse To Eat Healthy

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Paloma regarding a polarizing nutrition topic… sugar!

By the end of today's episode you can expect to learn the differences between natural and added sugar in our diet, the impact both types of sugar have on your health and weight, what are the guidelines for sugar intake to optimize your health and if you should be avoiding or conscious about healthy foods like fruit due to it's amount of natural sugars within them. 

I also share my top tips to balance your blood sugar through the types of foods you choose to eat in your diet, which will help you plan your meals accordingly to lose fat, decrease inflammation and improve your health.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HEREGet Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 236. Q&A: "Is It Bad To Eat Carbs And Fruits At The Same Time?"

🎙️Episode 209: BONUS: "I Can't Have Sugar In The House… I'm Addicted!"

🎙️Episode 102: You Can Still Eat Sugar And Lose WEIGHT

🎙️Episode 23. How Much Fruit Is Too Much Fruit?

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am joined by a member of the Hot and Healthy Membership named Ambrosia who is sharing how she has been able to lose 17 pounds all while juggling working as an educator for teachers, pursuing a Doctorate degree and performing in theater.

If you are ready to break the cycle of losing and regaining the same 5 pounds over and over again, you're going to love hearing Ambrosia's story on this episode. She shares how she has managed to prioritize weight loss with everything she has going on in her life, what she changed to develop a more positive relationship with the scale as she pursued weight loss, and of course her best tips to stay on track, what to eat and how to make weight loss easier so your goals feel realistic and possible for you!

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 140: Why The Scale Is Up On A Monday And WHAT To Do About It

🎙️Episode 196: EMILY'S STORY: 20 Pounds Down & Reframing Failure

🎙️Episode 56: Why You Keep Regaining Weight

🎙️Episode 179: FIT GIRL FALL: The Best Meal Plan For Busy Women Wanting To Lose Weight

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Welcome to episode 4 of Shed Fat For Summer Series!

On today's episode, I am sitting down solo to break down all the CRAZY advice found on TikTok that actually is making you gain weight (instead of lose weight). I am debunking popular nutrition myths you've probably seen scrolling through social media, why some of this advice is not based on science, and most importantly how following this advice can often keep you struggling with your weight.

Tune in as I help you cut through all the social media nutrition "noise" and finally get you shedding fat for summer!

NEW: 20 Minute Meals for 20 Pounds Down Recipe Guide HERE

Grab my FREE Toning Up Guide for Summer HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Tune in to the Shed Fat For Summer Series Playlist

🎙️Episode 23: How Much Fruit Is Too Much Fruit?

🎙️Episode 226. 3 Hard Truths about Losing Fat & Up-Leveling your Fitness (Shed Fat For Summer Series)

🎙️Episode 227. Your Complete Guide To Toning Up For Summer (Shed Fat For Summer Series)

🎙️Episode 228. How To Lose 10 Pounds By July 4th (Shed Fat For Summer Series)

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to share four simple lessons to help bring you back to basics on your weight loss journey.

By the end of the episode you'll learn what are the basics (what I call a beginner's guide to weight loss 101) that are important to nail down from the start of your journey and why this list is NOT just for beginners. Whether you're a weight loss rookie or veteran, what I share in today's episode applies to you!

Plus, I share four important lessons related to when you eat, what to eat at meals and even how to approach fun foods that are crucial for fat loss success so you can ensure you don't make common mistakes that will prevent you from seeing progress.

NEW: 20 Minute Meals for 20 Pounds Down Recipe Guide HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 132: How To Get MORE Weight Loss Results By Doing LESS

🎙️Episode 127: How To Stay ON TRACK When You're OFF Your Routine

🎙️Episode 108: How To Simplify Your Eating For Weight Loss

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am joined by an incredible Hot and Healthy member turned 90 Day Fit Babe Body client, Alisha. If you have struggled with your weight for years (I'm talking 40+ years) and feel discouraged on how to navigate losing weight as a post-menopausal woman, you're going to love Alisha's story, tips and tricks.

Alisha shares how she transformed her relationship with food and the scale after 40 years of "constantly feeling hungry" on every fad diet you can imagine, and how using a more data-driven, patient approach to understand her body's trends has made losing weight post-menopausal more enjoyable and successful.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

 Related Episodes:

🎙️Listen to the Losing Weight As You Age Series Playlist

🎙️Episode 74: Hormone Hot Mess With Dr. Felice Gersh

🎙️Episode 210: ANA'S STORY: Wedding Weight Loss (14 Pounds Down) While Traveling Internationally & Enjoying Fun Foods

🎙️Episode 218: 10 Tips To Stay On Track While Eating Out

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Rosa regarding if it's good (or bad) to combine carbs and fruit in your diet when trying to lose weight.

By the end of today's episode you can expect to learn what types of foods are considered carbs, common misconceptions about carbs and fruits when it comes to losing body fat and how to effectively combine these foods with other nutrients to set your diet up to lose body fat week after week.

Need healthy recipes to lose fat? Grab my 20 Minute Meals for 20 Pounds Down Recipe Guide HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 23: How Much Fruit Is Too Much Fruit?

🎙️Episode 205: MOLLY'S STORY: 10 Pounds Down With LESS Workouts & MORE Carbs

🎙️Episode 155: "Oatmeal Makes You Fat" And Other Diet Myths Keeping You Stuck

🎙️Episode 215: 3 Hard Truths About Losing Weight After 30 Years Old (Losing Weight As You Age Series)

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Lauren regarding clean eating, organic foods, seed oils - and if these trends are truly necessary or not for health and weight loss.

By the end of today's episode you can expect to learn what it means to eat clean and if it really matters for weight loss, the truth around organic foods especially considering your access to them, and my thoughts on the controversy surrounding seed oils. I hope this episode provides a lot of practical advice and knowledge to help you make informed choices on the go while still prioritizing your health.

NEW: 20 Minute Meals for 20 Pounds Down Recipe Guide HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 233: Q&A: What To Buy At The Grocery Store For A Healthy Lunch

🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series)

🎙️Episode 223: Q&A: How To Reduce Cortisol To Lose Belly Fat

🎙️Episode 212: Controlling Cortisol For Weight Loss… Craze Or Correct?

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am joined by a former 90 Day Fit Babe Body client named Lauren who is sharing the secrets to losing 10 pounds and transforming your mindset, especially when you feel like you have no willpower.

Lauren opens up about identifying as a 'fit girl' for most of her life and defining herself as having no willpower - to finding a sustainable and confident approach to weight loss, once and for all. She also shares her personal battles with restrictive eating, late-night snacking and how she was able to adjust her negative self-talk to help change her habits to align with the body and confidence she always wanted to achieve.

If you're ready for a real mindset shift to reach your fitness goals, this episode is going to give you exactly what you need.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 205: MOLLY'S STORY: 10 Pounds Down With LESS Workouts & MORE Carbs

🎙️Episode 198: BONUS: 5 Tips To STOP Late Night Snacking

🎙️Episode 196: EMILY'S STORY: 20 Pounds Down & Reframing Failure

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Brinn regarding how to navigate buying a healthy lunch at a grocery store. 

By the end of today's episode, you can expect to learn how to create nutritious, high-protein meals on the go, perfect for an office lunch or when you are traveling. Whether you forgot your lunch or just want to avoid pricey salads, this episode will help you create a balanced meal straight from the grocery store. 

NEW: 20 Minute Meals for 20 Pounds Down Recipe Guide HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 161: Abby's Story: Lose Weight With A Demanding Job

🎙️Episode 154: 5 Tips To Stay On Track (& Tone Up) When Traveling Or Moving

🎙️Episode 160: BONUS: Tips To Stay On Track While On Vacation

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to discuss how to approach alcohol on July 4th. I share some of my top tips to help you plan your drinking to save calories and prevent dreaded hangovers without compromising enjoyment during the holiday weekend. Whether you're hitting the beach, a barbecue or a happy hour - this episode gives you the tools you need to have fun and stay on track.

PS: Don't forget yesterday's episode linked below that covers how to approach food and  your diet on July 4th!

NEW: 20 Minute Meals for 20 Pounds Down Recipe Guide HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HEREGet Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 231: How to Approach Food & Your Diet on July 4th (Part 1)

🎙️Episode 156: How To Drink Alcohol While Losing Weight & What To Eat When You're Hungover

🎙️Episode 224: 4 Tips To Stay On Track With Weight Loss During The Holiday Weekend

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to discuss how to approach your food and diet this July 4th. I'll share practical tips on building a balanced, healthy plate without sacrificing the indulgent treats you love.

Plus, I'll highlight the importance of planning your day around these special meals so you can indulge without guilt. Listen in to find out how you can fit a hot dog or a hamburger into your diet all while still making progress!

PS: Tomorrow, Part 2 is coming out where we're discussing how to approach alcohol on July 4th as well. Stay tuned!

NEW: 20 Minute Meals for 20 Pounds Down Recipe Guide HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 224: 4 Tips To Stay On Track With Weight Loss During The Holiday Weekend

🎙️Episode 123: Real Talk: How To Make The Holidays Healthy

🎙️Episode 218: 10 Tips To Stay On Track While Eating Out

🎙️Episode 84: How To Eat Out & Lose Weight

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to chat through my best tips that I recommend you give a try to jumpstart your weight loss progress and begin seeing results, faster.

By the end of the episode you'll learn what it really means to jumpstart your progress, what type of weight loss progress you should be looking for and the specific fad diet jumpstarts I strongly recommend that you avoid for the sake of your metabolism and avoiding weight regain. Plus I also share the steps you can start taking TODAY to easily see more progress.

Watch The Free Weight Loss Jumpstart Training HERE

Shop Our 30 Day Fat Loss Jumpstart Bundle HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 163: Dietitian Diet Review (Whole30)

🎙️Episode 36: Dirty Diets Part 2: Whole 30 & South Beach

🎙️Episode 182: FIT GIRL FALL: How To Be On Track (Even When You Don't Track Your Calories)

🎙️Episode 218: 10 Tips To Stay On Track While Eating Out

🎙️Episode 127: How To Stay ON TRACK When You're OFF Your Routine

🎙️Episode 179: FIT GIRL FALL: The Best Meal Plan For Busy Women Wanting To Lose Weight

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am chatting with a special member of the Hot and Healthy Membership named Michelle to discuss her 20 pound weight loss journey as a mom of two.

We discuss how she handles weight and diet conversations around her kids to foster a positive relationship to their bodies and food, what specific habits have helped her lose this 20 pounds and how she's been able to juggle being a busy working mother with her desire to become fitter and healthier.

I hope you enjoy today's episode and get inspired to crush your journey too!

Shop Our 30 Day Fat Loss Jumpstart Bundle HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off

🎙️Episode 179: FIT GIRL FALL: The Best Meal Plan For Busy Women Wanting To Lose Weight

🎙️Episode 89: KARI'S STORY: How To Go From Fad Diets To 20 Pounds Down

🎙️Episode 48: From Mom-Guilt To HOT MAMA: How To Prioritize Yourself With Kids

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am bringing back Fit Girl Fall for its fourth season on the Hot, Healthy, Never Hungry Podcast!

Each Monday and Thursday for the entire month of October, I'll be releasing a new episode on Fall fitness topics to help you stay on track during this busy season.

On today's episode, I'm sitting down solo to share what is this year's Fit Girl Fall theme and how to simplify your fitness goals during this time of year.

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE 

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️The Fit Girl Fall Playlist

🎙️Episode 238: A Beginner's Guide To Eating Healthy For Weight Loss

🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis

🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's Fit Girl Fall episode I am sitting down solo to discuss how to approach losing 20 pounds on your fitness journey.

If you have goals to lose weight, this episode is going to help you leave with a simple, step by step guide for how to approach losing weight during the Fall season.

I share the 3 simple things you must do before you change anything in your diet for the weight loss to actually "work" for your body, alongside the 3 easy changes you should start implementing today to begin seeing weight loss every week.

PS: In the episode I mention the free quiz to figure out your dieting type! If you'd like to take the quiz, click HERE to take it today.

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE 

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️The Fit Girl Fall Playlist

🎙️Episode 241: Easy Tips To Jumpstart Your Weight Loss

🎙️Episode 238: A Beginner's Guide To Eating Healthy For Weight Loss

🎙️Episode 108: How to simplify your eating for weight loss

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I'm sitting down solo to share some of my all time favorite easy meal prepping strategies that will allow you to prep your food once or twice and be able to eat it all week.

By the end of the episode you'll learn my top 4 tips to make meal prep approachable with a busy schedule alongside learning my "prep macros over meals" approach to help you not get overwhelmed on your fitness journey.

If you want to make meal prep easier and fit into your busy lifestyle without having to prep every single meal for the week, you're going to love these tips!

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE  

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️The Fit Girl Fall Playlist

🎙️Episode 179: FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight

🎙️Episode 233: Q&A: What To Buy At The Grocery Store For A Healthy Lunch

🎙️Episode 238: A Beginner's Guide To Eating Healthy For Weight Loss

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to tackle the topic of weekend overeating, how it can derail your fitness goals and what you can do about it.

If you find yourself eating everything in sight over the weekend causing you to end up right back where you started come Monday, this episode covers the common reasons that lead to weekend overeating, what to change during the week to decrease your likelihood of getting off track and some of my top practical strategies to prevent weekend binges so you can keep off the weight you lose during the week.

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE  

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️The Fit Girl Fall Playlist

🎙️Episode 183: FIT GIRL FALL: What To Eat… After You Overeat

🎙️Episode 209: BONUS: "I Can't Have Sugar In The House… I'm Addicted!"

🎙️Episode 220: Q&A: How To Stop Emotional Overeating When Stressed

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to show you how you can easily hit 100 grams (or more) of protein in 20 minutes or less without making it feel like a full-time job.

If you know you need to eat more protein but aren't quite sure how to do it, today's show is for you. This episode covers common misconceptions about eating high protein that are important to know, easy strategies to effortlessly hit 100 grams of protein per day without overthinking it or having chicken every single meal, and my top tips to make a high protein diet enjoyable so you actually stick to it.

PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on Apple Podcasts or Spotify so the show can continue to reach more women… just like you!

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE  

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️The Fit Girl Fall Playlist

🎙️Episode 131: DANIELLE'S STORY: How Protein Made Me Lose 100 Pounds

🎙️Episode 233: Q&A: What To Buy At The Grocery Store For A Healthy Lunch

🎙️Episode 134: You Probably Don't Need 200 grams of Protein…

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to break down how to stay active during these colder Fall and Winter months, and share why I believe every woman should focus on her daily steps as part of her weight loss goals.

As the weather turns colder in Fall, it's very easy to skip that afternoon walk and honestly just get more sedentary in our everyday lives. That's why today's episode covers how to stay active during this time of year despite the odds and what amount of steps you should aim for per day to help with fat loss.

Plus, I share my favorite "hack" I've used with clients for years when setting step goals for weight loss that you'll be able to now implement in your life, too.

PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on Apple Podcasts or Spotify so the show can continue to reach more women… just like you!

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE  

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️The Fit Girl Fall Playlist

🎙️Episode 178: FIT GIRL FALL: Do I Really Need to Hit 10k Steps for Fat Loss?

🎙️Episode 58: What is a calorie deficit?

🎙️Episode 167: 3 Hard Truths about Losing Fat & Up-Leveling your Fitness

🎙️Episode 221: Q&A: Is Cardio or Strength Training Better For Weight Loss?

On today's episode I am sitting down solo to share my top tips to help you have fat fall off your body during this busy time of year in Fall.

If you have a lot going on but really can't wait to fit back into your clothes and have a smaller waist (yes we said it, some of us really want to lose fat) - you're going to love the easy tips and strategies I share in this episode for fat loss.

By the end of this episode you'll learn my top 4 tweaks you can make to your fat loss plan today that are so easy to implement and will lead to massive results on your body, including easy modifications you can make to your meals to structure them for a calorie deficit.

PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on Apple Podcasts or Spotify so the show can continue to reach more women… just like you!

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE  

Grab the FREE Starbucks Swap Guide HERE 

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️The Fit Girl Fall Playlist

🎙️Episode 186: PART 1: The Science Behind Fat Loss

🎙️Episode 169: BONUS: How to eat more fiber to lose fat

🎙️Episode 143: Diet tweaks to help you shed fat and lose 10 or more pounds

🎙️Episode 142: RODRIANNA'S STORY: What is My Weigh vs. What is the WORK

🎙️Episode 105: Why fat loss is better than weight loss

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to dive into one of my favorite topics — sugar and weight loss.

With Fall here, seasonal temptations like Halloween candy, Thanksgiving treats, and all those pumpkin inspired lattes are everywhere! It can really feel like sugar is your enemy. 

That's why today I'm answering all your questions around sugar and weight loss including if you really need to give it up, does the type of sugar matter for weight loss and outside of calories why sugar can negatively impact your goals if you're not careful.

Plus, I'm also giving you my top tips on enjoying your favorite fall sweets without sabotaging your goals, just in time for Halloween!

PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on Apple Podcasts or Spotify so the show can continue to reach more women… just like you!

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE 

Grab the FREE Starbucks Swap Guide HERE 

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️The Fit Girl Fall Playlist

🎙️Episode 122: Halloween Candy and Weight Loss

🎙️Episode 183: FIT GIRL FALL: What To Eat… After You Overeat

🎙️Episode 239: Q&A: "Added Sugars Are The Devil… But What About NATURAL Sugars?"

🎙️Episode 162: Balance Your Blood Sugar to Lose Fat

🎙️Episode 102: You Can Still Eat Sugar and Lose WEIGHT!

On today's episode I am sitting down solo to dive into one of the biggest struggles many of you face when losing weight: Eating At Home!

We all know we need to eat more at home to lose weight and all the benefits that come from making meals in your own kitchen, but just because you know what you need to do doesn't make it easy to actually do in your everyday life. That's why today's episode is going to give you tangible tips to make eating at home more approachable with a busy schedule, how to simplify your meals to make your go-to recipes easier alongside some important "real talk" around breaking the habit of ordering takeout after a long day. 

If you're finding yourself slipping into your bad habit of Uber Eats or Grubhub lately… this episode is for you.

PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on Apple Podcasts or Spotify so the show can continue to reach more women… just like you!

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE  

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

🎙️The Fit Girl Fall Playlist

🎙️Episode 240: JULIE'S STORY: Losing 26 Pounds When You Love Fast Food (& Are A Foodie)

🎙️Episode 216: Q&A: How To Stop Overeating Everything In Sight When You Get Home From Work

🎙️Episode 234: LAUREN'S STORY: How To Lose 10 Pounds & Lean Out When "I Don't Have Willpower"

🎙️Episode 193: AMBER'S STORY: Losing 23 Pounds WITHOUT Beating Yourself Up About Your Food Choices

🎙️Episode 127: How to Stay ON TRACK When You're OFF Your Routine

On today's final episode of Fit Girl Fall 2024, I am sitting down solo to dive into something that many of us feel and struggle with this time of year: Seasonal Depression.

As the days get shorter and colder, it's easy to lose motivation, fall off track with our health goals and struggle with your normal feel good habits. To help you push back against this, today's episode includes a personal conversation around how this time of year has impacted me personally in the past and what I've learned from it, alongside tangible advice you can implement today to help you thrive with your weight loss and health goals during such a challenging time of year.

Let's fight the seasonal slump and continue to push towards our fitness goals together!

PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on  Apple Podcasts or Spotify so the show can continue to reach more women… just like you!

Purchase the 8 Week Fit Girl Fall Challenge Guide HERE  

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️The Fit Girl Fall Playlist

🎙️Episode 127: How to Stay ON TRACK When You're OFF Your Routine

🎙️Episode 201: BONUS: My Top Tips To Stay Committed To Your Exercise Routine

On today's episode I am sitting down solo to share the candid details of my birth story of my beautiful daughter Amelia!

I wanted to share my birth story alongside some details of my early days postpartum because when I was about to go through this experience, it was so hard to find podcast episodes and information like this of women who had hospital births, opted for an epidural and also an induction. And because I had a positive experience, I wanted to share exactly what it was like with you!

This is a very special episode as I recount the raw emotions starting at 39 weeks pregnant leading up to Amelia's delivery, what I've learned about motherhood thus far and the unexpected things I've learned during this incredibly transformative time. I hope my story resonates and sheds light on the diverse and extraordinary experience of childbirth.

To connect with Lauren, click HERE

 Submit your question for advice from Lauren on the show HERE

 Take the free Weight Loss Personality Quiz HERE

 Shop Our Meal Plans HERE

 Get Support & Personally Work With Us HERE

 Related Episodes:

🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis

🎙️Episode 199: I'M PREGNANT: Navigating the First Trimester When All You Want Is Fast Food

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our listeners named Wen regarding late night eating and fat loss.

If you've been wondering if when you decide to eat matters when it comes to losing weight, this episode is going to explain the impact eating after dinner has on your goals, weight and metabolism – alongside what types of late night snacks really can do you dirty.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 198: BONUS: 5 Tips To STOP Late Night Snacking

🎙️Episode 234: LAUREN'S STORY: How To Lose 10 Pounds & Lean Out When "I Don't Have Willpower"

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Noël regarding how to lose the last little bit of weight you desire on your fitness journey and of course… how to maintain keeping it off for good.

By the end of today's episode you can expect to learn why your approach to shedding the last few pounds of body fat takes more effort and planning as you get closer to your goal weight, easy practical strategies that will help you lose weight in this phase of your journey and how the way you go about losing weight impacts your ability to maintain it from a physical and mental standpoint.

The goal of this episode is to help you lose that last little bit of weight and also help you maintain that progress without feeling like you have to obsess for every calorie counted and weigh in.

PS: Because you're a loyal podcast listener, use code NEVERHUNGRY for $50 off my weight maintenance program Maintanista to help you master maintenance on your weight loss journey. Purchase with the discount code HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 219: The Diet After The Diet (Common Questions About Maintaining Weight Loss)

🎙️Episode 186: PART 1: The Science Behind Fat Loss

🎙️Episode 77: How to maintain your weight loss for LIFE!

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Gracie regarding calories burned in exercise and if it's needed to actually add them back into your MyFitnessPal calorie tracking.

By the end of today's episode you can expect to learn how exercise plays into our metabolism and how many calories we burn per day, how to properly set up your calorie deficit while taking into consideration how often you move your body and go to the gym, and if it's necessary to add calories back when it comes to setting up your calorie deficit in apps such as MyFitnessPal.

I also cover situations in which you will want to add calories back alongside other scenarios in which it isn't necessary. I hope you enjoy today's episode!

EARLY BIRD ACCESS TO BLACK FRIDAY SALE: Sign up HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

🎙️Episode 159: What you NEED to know about calories and your metabolism

🎙️Episode 151: Are You Tracking Your Calories Wrong?

🎙️Episode 42: The wrong way to calorie track

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am chatting with one of our amazing clients in the Hot & Healthy Membership named Gabi.

As a full time working mom with 2 young daughters, Gabi understands what it means to be busy! Yet despite all the demands on her plate as a mom and attorney, Gabi didn't want her schedule and these responsibilities to hold her back from feeling her best… and feeling like "herself" again.

In today's episode Gabi opens up about her past struggles with losing weight and dieting, why previous dieting approaches made it impossible to be consistent despite her best intentions and most of all – how she's overcome "mom guilt" as she's learned to prioritize her wellbeing, nutrition and fitness while still wanting to show up strong for her kids.

Gabi also candidly discusses what it means to embrace your postpartum body despite wanting to change it and how losing weight in a flexible and unrestricted way is helping her be a positive role model to her daughters.

Whether you're a postpartum mom or now just trying to lose weight, the nuggets of wisdom in this episode will 100% inspire you to lose 20 or more pounds as well.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 234: LAUREN'S STORY: How To Lose 10 Pounds & Lean Out When "I Don't Have Willpower"

🎙️Episode 242: MICHELLE'S STORY: 20 Pounds Down & Being A Good Role Model As A Mom

🎙️Episode 249: This Is How Many Steps You Need Per Day To Lose Weight (Fit Girl Fall)

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Steph regarding when you should stop tracking your calories, and how to go about it.

By the end of today's episode you can expect to learn the signs that indicate you may be ready to cut back or remove tracking your food from your daily routine, situations in which I would highly advise re-evaluating your relationship to food logging and how to find the balance between using food logging as an educational tool while also knowing when and how to trust your own instincts.

Tracking is a great way to learn about what you're eating and hold yourself accountable, however you shouldn't feel required to track your calories for the rest of your life. My goal in this episode is to help you make empowered choices and maintain healthy habits without the numbers.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

🎙️Episode 255: Q&A: How To Lose The Last Little Bit Of Weight & Maintain It?

🎙️Episode 219: The Diet After The Diet (Common Questions About Maintaining Weight Loss)

🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

🎙️Episode 151: Are You Tracking Your Calories Wrong?

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's special holiday episode I am sitting down solo to help you stay calm, confident, and on track while still enjoying the Thanksgiving holiday. I know Thanksgiving can feel like a minefield of temptations, family drama, and food guilt, but it doesn't have to be! I'll walk you through managing overeating temptations, navigating food pushers, ditching the "skip meals to save calories" mindset and making a game plan that fits your "dieting personality". 

Plus, I'm sharing practical tips to help you enjoy the holiday without the guilt, stress, or sacrificing your progress. You'll leave feeling empowered to tackle Thanksgiving with grace and a plan that works for you. 

Remember, one meal won't derail your progress, but how you bounce back and focus on what truly matters will make all the difference. 

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 220: Q&A: How To Stop Emotional Overeating When Stressed

🎙️Episode 190: SARAH'S STORY: How To STOP Overeating and Lose 50 Pounds

🎙️Episode 177: FIT GIRL FALL: How To Deal With Office Food Temptations During The Holiday Season

🎙️Episode 125: 5 Thanksgiving Weight Loss Mistakes

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am joined by an amazing Dietitian colleague of mine - Ryann Kipping, MPH, RDN, LDN and the owner and founder of The Prenatal Nutrition Library.

Ryann has helped hundreds of women escape confusing and outdated nutrition information to find a happy, feel-good pregnancy - so I thought she would be such a great guest to discuss the common challenges women face when it comes to nutrition and their bodies during their pregnancy journeys.

I hope our candid conversation can make eating for your pregnancy more straightforward and simple with Ryann's down-to-earth, no-judgment guidance!

To connect with Ryann, click HERE

To follow Ryann on TikTok, click HERE

Become a member of The Prenatal Nutritional Library App HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis

🎙️Episode 199: I'M PREGNANT: Navigating the First Trimester When All You Want Is Fast Food

🎙Episode 253: My Positive Birth Story: Membrane Sweep, Induction, Epidural & Postpartum

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to share my best tips to eat healthier during the holidays to stay on track with your goals.

If you're anything like me, you want to enjoy the holiday season but also don't want to eat in a way that holds you back from your goals. That's why I wanted to share practical and realistic tips to help you make smarter food choices during this last push of the holiday season without sacrificing the joy of festive meals and special treats.

Whether you're sitting down for Christmas dinner with your in-laws or catching up with friends over dinner in the city – I hope these tips help you find small ways to make any meal out healthier for your weight loss goals without making you feel deprived.

Join my FREE 2 Week Healthy Holiday Push Challenge HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 224: 4 Tips To Stay On Track With Weight Loss During The Holiday Weekend

🎙️Episode 177: FIT GIRL FALL: How To Deal With Office Food Temptations During The Holiday Season

🎙️Episode 123: Real Talk: How to Make the Holidays Healthy

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to chat about overrated fat loss advice that I've recently seen on social media that is ruining your weight loss goals.

If you're ready to ditch the fads, get real about what actually works and step into 2025 with a plan that prioritizes health, balance, and sustainable progress – this episode is for you.

We start 12/9! Join our FREE Healthy Holiday Push Challenge HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 172: BONUS: Are You Ruining Your Progress by Doing These Things?

🎙️Episode 189: BONUS: Are you Ruining Your Progress By Doing These Things (Part 2)

🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series)

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to share the truth around eating out during a fat loss phase.

If you've ever wondered how some women seem to eat out often and order big portions of delicious, fun foods without it impacting their progress – this episode is going to break down just how often you can go out to eat while pursuing your fat loss goals.

I'm also sharing easy, actionable tips to help you go out to eat without obsessing over every calorie… but also making sure your choices don't hold you back.

Join our FREE Healthy Holiday Push Challenge HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 168: DANIELLE'S STORY: How to drop 2 jean sizes while going out to eat

🎙️Episode 121: 8 Tips to Get Your Sh*t Together: Social Eating

🎙️Episode 218: 10 Tips To Stay On Track While Eating Out

🎙️Episode 237: ALISHA'S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Being Post-Menopausal & Eating Out Weekly

🎙️Episode 240: JULIE'S STORY: Losing 26 Pounds When You Love Fast Food (& Are A Foodie)

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to dive deep into the three biggest reasons why you are struggling to lose weight and keep it off.

By the end of today's episode you'll understand the common pitfalls that are holding you back from losing weight, what changes you can make to your approach to begin seeing progress and how to overcome the biggest barrier to success - self sabotage.

But here's the best part — every single issue I discuss is totally fixable, and I'm giving you practical, actionable tips so you can finally break free from this frustrating cycle.

Register to my FREE Webinar, 3 Simple Steps to Start Losing Weight HERE

Join the 30 30 In 30 Challenge HERE

Grab the Back On Track Bundle HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off

🎙️Episode 174: A Beginner's Guide to Weight Loss (No Matter How Much Weight You Want to Lose)

🎙️Episode 169: BONUS: How to eat more fiber to lose fat

🎙️Episode 107: Don't "eat less" for weight loss, it's time to eat RIGHT

🎙️Episode 101: "I know what to do, I just need to do it"

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to chat about all things postpartum body image and body changes. I wanted to record this episode because if you are pregnant or navigating your own postpartum fitness journey – you are not alone.

The female body is incredible, and you can be so proud of what you're capable of! Growing, nurturing and housing your little one for 9 months is life changing and mind blowing. But just as much as you can be in awe, it's also okay if you struggle with your body image, ever changing body or just miss the "old" version of you, too.

It's okay to love your body while also longing for the version of yourself you used to know. It's also okay if you love your body, but also want to change certain parts of it.

On today's episode, I'm here to create space for both.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 260: RYANN KIPPING: Prenatal Nutrition, Pregnancy Weight Gain, Caffeine Guidelines & What Foods To Avoid

🎙️Episode 257: GABI'S STORY: 23 Pounds Down After 2 Kids & The Pressure To Lose Weight Postpartum

🎙️Episode 253: My Positive Birth Story: Membrane Sweep, Induction, Epidural & Postpartum

🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis

🎙️Episode 199: I'M PREGNANT: Navigating the First Trimester When All You Want Is Fast Food

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am joined by my former professor from Florida State University and impactful researcher in the body composition and protein space – Dr. Michael Ormsbee.

Dr. Ormsbee is coming on the show to share practical, evidenced-based insights on popular nutrition topics from nighttime eating, foods that impact fat burning and his perspectives on popular supplements such as protein shakes and creatine. We even dive into polarizing questions such as can you gain muscle in a calorie deficit and is skinny fat (that popular term you hear on social media) really a true concept backed up by scientific evidence.

If you're looking to build your strongest and healthiest body and are ready to understand your metabolism and how to eat right – you don't want to miss this episode.

Follow Dr. Michael Ormsbee on Instagram HERE

Follow Florida State University Institute of Sports, Sciences and Medicine on Instagram HERE

Take Dr. Ormsbee's Course: Changing Body Composition through Diet and Exercise HERE

Donate to the ISSM Endowment Match HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙Episode 212: Controlling Cortisol for Weight Loss… Craze or Correct?

🎙Episode 206: Why It's Harder To Lose Weight In Your 40's And During Menopause (Losing Weight As You Age Series)

🎙Episode 215: 3 Hard Truths About Losing Weight After 30 Years Old (Losing Weight As You Age Series)

🎙Episode 254: Q&A: Does Late Night Eating Prevent Weight Loss?

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to break down what foods you should be eating each day to begin to fix your metabolism and of course, start losing weight.

By the end of today's episode you'll learn what is your metabolism and why it matters for burning fat, alongside how to work with it so make progress a no-brainer and actually easy. I'll also share the three key pillars of metabolic health and break down exactly what you need to eat to reset your metabolism and prime your body for fat loss. 

By the end of this episode, you'll have a clear and simple roadmap to fuel your body, fix your metabolism, and understand exactly what foods will help you move the needle on your progress.

Best Meal Plan To Fix Your Metabolism: HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 159: What you NEED to know about calories and your metabolism

🎙️Episode 186: PART 1: The Science Behind Fat Loss

🎙️Episode 241: Easy Tips To Jumpstart Your Weight Loss

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to discuss the 4 very simple things you must start doing if you're serious about shedding fat and losing inches on your body.

If you want to drop 10 pounds in the first 10 weeks of the New Year, what I'm sharing on today's episode is actually not just a theory – I've lived it. This episode holds the exact information and tools to make losing 10 pounds a reality with small tweaks that target fat burning and your metabolism.

I hope this episode gets you motivated to feel amazing and ready to tackle your healthiest year yet!

DOORS OPEN: If you want to take your health journey to the next level, doors are now open to my Hot & Healthy Membership until January 5th, 2025. Join the Membership HERE

Grab my 30 Gram Protein Cheatsheet HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall)

🎙️Episode 234: LAUREN'S STORY: How To Lose 10 Pounds & Lean Out When "I Don't Have Willpower"

🎙️Episode 205: MOLLY'S STORY: 10 Pounds Down With LESS Workouts & MORE Carbs

🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off

🎙️Episode 143: Diet tweaks to help you shed fat and lose 10 or more pounds

🎙️Episode 40. MELISSA & ANNA'S STORY: How to lose your first 10 pounds

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down with Jordan Syatt, a Strength and Conditioning Coach and nutrition expert who just happens to be one of the first coaches I followed on Instagram over 10 years ago.

Together we discuss a variety of topics related to becoming fit and healthy including calories, body composition, gaining strength, weightlifting, hormonal health and measuring your weight and BMI in addition to addressing popular nutrition trends you've probably seen on social media including cortisol.

This episode is designed to give you practical tips you can begin implementing today on your fitness journey to make nutrition and exercise more approachable, and less intimidating. Don't miss this eye-opening conversation packed with realistic advice to make achieving your goals straightforward and enjoyable.

To follow Jordan on Instagram, click HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️ Episode 265: Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum)

🎙️ Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale

🎙️ Episode 221: Q&A: Is Cardio or Strength Training Better For Weight Loss?

🎙️ Episode 159: What you NEED to know about calories and your metabolism

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to discuss the most important things I wish more women understood about calories and macros if your goal is to lose fat this year.

If you've ever felt stuck in a weight loss plateau or confused about exactly what you should be doing to burn fat, this episode is going to clearly explain the vital role of calories and macros as it relates to shedding body fat alongside how these nutrients will make you feel better, have more energy, boost your metabolism and change the way you look.

By the end of this episode, you'll finally understand why you're not seeing progress despite eating healthy foods and what misconceptions around macros such as carbs are actually holding you back from the body of your dreams.

PS if you like today's episode, please take a moment to subscribe to the podcast on the platform you're listening to it on and leave a rating and review of the show.

Grab my FREE High Protein Cheat Sheet Guide HERE

Join my 30 30 in 30 Challenge HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 58: What is a calorie deficit?

🎙️Episode 86: ZOAI'S STORY: A "Calorie Deficit" isn't Enough for Weight Loss

🎙️Episode 98: Alan Aragon on: "If it Fits Your Macros"

🎙️Episode 159: What you NEED to know about calories and your metabolism

🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

On today's episode I am sitting down with one of our amazing members of the Hot & Healthy Membership named Kaitlin to discuss how she's been able to lose 30 pounds over the past 6 months.

If you're looking to transform both your body and relationship with food, you're going to love the conversation me and Kaitlin had because we dive into exactly what she did to be able to lose this weight in a sustainable and realistic way. We candidly discuss what her diet looked like before joining the program, how she approached tracking her calories and macros to become more aware of her food choices and her approach to creating healthful nutrition habits that feel enjoyable to stick to… till this day.

To connect with Lauren, click HERE

Personally work with Lauren and our Team of Dietitians HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 269: JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation

🎙️Episode 251: How To Get Better About Eating At Home For Your Goals (Fit Girl Fall)

🎙️Episode 263: The Truth About Eating Out While Trying To Shed Fat & Tone Up…

🎙️Episode 259: Thanksgiving Dinner: Tips For Overeating, Temptations, Treats & Food Pushers

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I'm sitting down solo to talk about something I know so many of you are struggling with—binge eating after dinner. If you've ever found yourself wondering, "Why do I feel so out of control with food at night?" or waking up frustrated because it happened again, this episode is for you.

I'm breaking down the five biggest mistakes I see women make that trigger those late night binges. Mistakes that might be sneaking into your routine without you even realizing it. And with February in full swing, I know this is the time when old habits can creep back in, or when you start to feel like your weight loss plan just isn't working the way it should.

By the end of today's episode, you'll be able to spot exactly what's holding you back, understand why it's happening, and most importantly, know what to do about it. Because here's the truth: you are one small tweak away from breaking through that plateau, seeing real progress, and finally feeling in control around food.

1:1 Coaching with Lauren and Our Team of Dietitians: HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 172: BONUS: Are You Ruining Your Progress by Doing These Things?

🎙️Episode 189: BONUS: Are you Ruining Your Progress By Doing These Things (Part 2)

🎙️Episode 190: SARAH'S STORY: How To STOP Overeating and Lose 50 Pounds

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Ali on fat's role in fat loss.

Fat is a macronutrient that is high in calories, yet in many of the very healthful foods we eat. That's why I loved Ali's question because it can be confusing to know just how much fat you should be eating when trying to lose body fat… especially when you're trying to be in a calorie deficit and cut back on extra calories you don't need.

By the end of today's episode you can expect to learn more about fat as compared to the other macronutrient's carbs and proteins, why fat is actually important to eat in your diet even if you want to shed weight and scenarios in which you may want to cut back on your fat intake. Most importantly, I'm also sharing how to balance your favorite fat rich foods that you already eat in your diet alongside your weight loss goals so you can lose weight without feeling deprived.

1:1 Coaching with Lauren and Our Team of Dietitians HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat

🎙️Episode 262: Overrated Fat Loss Advice That Is Ruining Your Weight Loss Goals

🎙️Episode 238: A Beginner's Guide To Eating Healthy For Weight Loss

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to discuss one of the most common questions I get asked both in my DMs and during coaching sessions: "Can eating too much protein actually sabotage my progress and be the reason why I'm not losing weight?"

Protein is so important when it comes to fat loss because of it's appetite suppressing benefits and how it helps you target fat loss while keeping your muscle when dieting… but that doesn't always mean more is better. That's why in this episode I'm going to break down situations in which eating more protein is better for your goals alongside also sharing other scenarios in which if you're eating too much – it can actually hold you back from seeing progress, and why.

By the end of this episode, you'll understand why setting a specific protein target based on your body's actual needs should be top priority if you want to shed fat and gain tangible tips on how to structure a high protein diet that works with your goals, not against them.

1:1 Coaching with Lauren and Our Team of Dietitians: HERE

Join my 30 30 in 30 Challenge HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 247: How To Hit 100+ Grams Of Protein In 20 Minutes Or Less (Fit Girl Fall)

🎙️Episode 134: You Probably Don't Need 200 grams of Protein…

🎙️Episode 131: DANIELLE'S STORY: How Protein Made Me Lose 100 Pounds

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am joined by my former client Karlee who's been able to lose 26 pounds and counting from our work together inside 90 Day Fit Babe Body coaching.

While many women procrastinate on starting their fitness journey because they are afraid it will be restrictive and force them to eat foods they hate – Karlee's journey has been the exact opposite. As someone who can be somewhat of a picky eater alongside gluten and dairy free, today's episode highlights how Karlee has been able to lose a significant amount of weight without dreading her diet.

We sit down and discuss how she overcame the dreaded yo-yo dieting cycle she used to struggle with, her secrets to tracking calories and macros that have helped her lose 26 pounds alongside how she's found the sweet spot in her dieting approach to see results week after week without sacrificing the foods she loves.

If you're looking to learn how to begin losing weight, change your mindset and bring chill hopeful energy into your fitness journey… you're going to LOVE today's episode!

1:1 Coaching with Lauren and Our Team of Dietitians: HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 210: ANA'S STORY: Wedding Weight Loss (14 Pounds Down) While Traveling Internationally & Enjoying Fun Foods

🎙️Episode 196: EMILY'S STORY: 20 Pounds Down & Reframing Failure

🎙Episode 193: AMBER'S STORY: Losing 23 Pounds WITHOUT Beating Yourself Up About Your Food Choices

🎙️Episode 154: 5 tips to stay on track (& tone up) when traveling or moving

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode I am sitting down solo to share my super simple cheatsheet of things you should start doing to lose 1 pound per week every single week.

The cheatsheet I'm sharing features the top things I do with my private, 1:1 coaching clients that consistently allows them to see progress week after week. And the best part is everything on this list is not only easy to begin implementing today but also is realistic… because who wants to lose weight with a plan you absolutely hate!

PS: Wondering how much protein you should be eating to shed fat? I have a brand new freebie that will help you figure out exactly how much protein you need to be eating to start shedding body fat. You can find it HERE

Grab the 30 Gram Protein Cheatsheet HERE

Work with Lauren and our Team 1:1 HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

🎙️Episode 247: How To Hit 100+ Grams Of Protein In 20 Minutes Or Less (Fit Girl Fall

🎙️Episode 179: FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight

🎙️Episode 174: A Beginner's Guide to Weight Loss (No Matter How Much Weight You Want to Lose)

🎙️Episode 137: Can You Lose Weight & Have a Good Relationship With Food?

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Colleen regarding how I go about setting up macros for my clients who want to lose body fat.

What macros you choose to eat impact your body's ability to shed fat, which is why by the end of today's episode I'm going to walk you through the exact thought process I have when I set up a client's macros for the first time – so you can use these tips and tricks on your journey, too! I'm specifically sharing what you have to set up before you dive into what macros to eat, which macro to start with when determining your targets and even providing what are typical percentage ranges for each macro as you go to set yours up, too!

PS: Join us for PROTEIN WEEK starting on March 3rd where for a full week I'll be coming into your inbox daily to share my top tips to eating high protein for fat loss. Not on my email list? Join for free HERE.

1:1 Coaching with Lauren and Our Team of Dietitians: HERE

Game Plan consultation HERE

Grab my FREE Find Your Protein Guide HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat

🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

🎙️Episode 131: DANIELLE'S STORY: How Protein Made Me Lose 100 Pounds

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I'm sitting down solo to call out some of the most frequent LIES I've been seeing on the internet lately about fat loss. And trust me… the myths and topics I'm addressing in today's episode aren't just going to be debunked but also give you some necessary real talk to ensure you don't fall for these traps and instead break through whatever is keeping you stuck on your fitness journey.

If you're tired of feeling confused by all the conflicting information out there and just want to finally feel confident in your body and at peace with the approach you're using to shed weight, I'm here as your Registered Dietitian to set the record straight. No more second guessing, it's time to start making real, lasting progress.

PS: Wondering how much protein you should be eating to shed fat? I have a brand new freebie that will help you figure out exactly how much protein you need to be eating to start shedding body fat. You can find it HERE

Grab the 30 Gram Protein Cheatsheet HERE

1:1 Coaching with Lauren and Our Team of Dietitians: HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 212: Controlling Cortisol for Weight Loss… Craze or Correct?

🎙️Episode 223: Q&A: How To Reduce Cortisol To Lose Belly Fat

🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series)

🎙️Episode 262: Overrated Fat Loss Advice That Is Ruining Your Weight Loss Goals

I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!