Explore every episode of the podcast Hot, Healthy, Never Hungry

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	Title	Pub. Date	Duration
	439. Is There Really A Hack To Curb Your Sweet Tooth During Fat Loss?	05 nov. 2026	00:19:22
I have a major sweet tooth, so I know how hard it can feel to want something sweet every day while also trying to lose body fat. When your sweet tooth feels extra loud, the advice can range from "swap ice cream for fruit, it'll get the job done" to "just have more willpower." Or worse, just cut out sugar altogether, which I'd argue is not a hack to curb your sweet tooth… it's just avoiding it altogether. So for women who feel like me and want sweets, but also know that sometimes your sweet tooth can get a little out of control, is there really a hack that can help curb your sweet tooth during fat loss!? The answer is yes. In today's episode, I'm breaking down the things I look at with my clients when they're constantly craving something sweet, while also helping you identify what might be missing from your diet that could be causing your sweet tooth to feel more intense than normal. BIGGEST BLACK FRIDAY SALE: Join the Hot & Healthy Membership for 50% OFF and get the support, tools, and plan you need to lose your next 10 pounds and finish the year strong. Join HERE. Apply to be coached by Lauren 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 427: The Exact Formula For Eating Sweets And Still Losing Weight 🎙️Episode 250: "Do I Really Need To Stop Eating Sugar To See Weight Loss Progress?" (Fit Girl Fall) 🎙️Episode 102: You Can Still Eat Sugar and 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!
	438. Not Seeing Results Yet? 3 Fixes Besides The Advice To "Eat Less"	02 nov. 2026	00:17:51
You're eating healthy foods, focusing on protein and fiber, and even have a solid gym routine with workouts consistently a few days a week… so why is it that you aren't seeing results? When you're doing everything right and still aren't seeing your body lose fat, I think we can all agree the advice is almost always the same. Eat less. Cut your calories. Take more food out. But before you start shrinking your portions and slashing calories again, there are a few other things I want you to look at first. In today's episode, I'm breaking down three of the biggest things I look at when a client feels stuck, why each one can impact your progress, and what I would change before lowering calories. BIGGEST BLACK FRIDAY SALE: Join the Hot & Healthy Membership for 50% OFF and get the support, tools, and plan you need to lose your next 10 pounds and finish the year strong. Join HERE. Grab the 30 30 in 30 Challenge HERE Apply to be coached by Lauren 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 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau 🎙️Episode 413: 4 Reasons You're Hitting Your Calories on Paper But Not Losing Weight 🎙️Episode 407: My Client Was Tracking Calories & Eating High Protein... But Still Wasn't Losing Weight 🎙️Episode 374: Why Am I Not Losing Weight? The Real Reason (Besides "You're Not in a Calorie Deficit") 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!
	437. FIT GIRL FALL: Your Simple Roadmap To Losing The Last 10 Pounds (If You Already Eat Healthy)	29 oct. 2026	00:10:29
Fit Girl Fall is officially here! For the entire month of October, I've been dropping two podcast episodes every week to help you get into the best shape of your life this fall. For our final Fit Girl Fall episode, I'm giving you a simple roadmap to losing the last 10 pounds when you already eat pretty darn healthy. If you're working out, eating well, and making good choices but still not seeing the changes you want, this episode is for you. I'm walking you through the exact things I look at when a woman tells me she "does everything right" but can't seem to lose those last 10 pounds. We'll cover where your current routine may be holding you back, what I would focus on first, and the biggest things you can stop worrying about for now. You'll leave this episode understanding how to stop overcomplicating your approach to fat loss alongside figuring out exactly what to focus on next so you don't waste time doing things that don't work. MARK YOUR CALENDARS: Our biggest Black Friday sale of the entire year starts Sunday, November 1st, so get ready to lock in and get ahead of your goals. Grab the simple Protein Chart to know how much protein to be eating HERE Apply to be coached by Lauren 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 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!
	436. FIT GIRL FALL: "I Can't Control Myself Around Halloween Candy"	26 oct. 2026	00:15:36
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week to help you get into the best shape of your life this fall. Today we're talking about Halloween candy, and what to do when it feels like you genuinely cannot control yourself around sweets. I'm breaking down the two biggest reasons you may feel out of control around candy, why trying to rely on willpower or telling yourself you "can't have it" can backfire, and how to actually feel more in control around candy as Halloween approaches instead of having it be the reason your fat loss is sabotaged. And why is this important? Well, Halloween is just the beginning. Between candy, pumpkin treats, apple cider donuts, and everything else that comes with this time of year, Halloween is the kickoff of the holiday season so it's important to get this under control now. Learning how to handle these foods now can make a huge difference in how you feel over the next few months. If you're tired of feeling like you have no self-control around sweets, this episode is for you. LEAN WITHOUT LOGGING: Lose fat without tracking calories or macros while still enjoying the foods you love HERE Apply to be coached by Lauren 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 430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ E pisode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 🎙️ Episode 435: FIT GIRL FALL: Do Workouts Or Steps Matter More For Fat Loss? 🎙️ Episode 437: FIT GIRL FALL: Your Simple Roadmap To Losing The Last 10 Pounds (If You Already 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!
	435. FIT GIRL FALL: Do Workouts Or Steps Matter More For Fat Loss?	22 oct. 2026	00:11:38
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, we're settling the debate: do workouts or steps matter more for fat loss, especially when you're short on time and can't always fit both into your day? We already know my motto around here is food first, exercise second… but that doesn't mean movement isn't incredibly important for fat loss, body recomposition, and getting into the best shape of your life. I'm breaking down how I actually decide which to prioritize when time is tight, why doing MORE steps or workouts isn't always the answer, and how to figure out what deserves more of your attention based on your goals and the progress you're seeing. Because workouts matter, steps matter, and so do calories and macros. But instead of doing something just because you heard it on a podcast or saw it on social media, I want you to figure out what you actually need to lock in, level up, and lean out this fall. BREAKTHROUGH PLATEAU PLAN: Figure out what's actually keeping you stuck and start seeing fat loss progress again HERE Apply to be coached by Lauren 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 430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ E pisode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 🎙️ Episode 436: FIT GIRL FALL: "I Can't Control Myself Around Halloween Candy" 🎙️ Episode 437: FIT GIRL FALL: Your Simple Roadmap To Losing The Last 10 Pounds (If You Already 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!
	434. FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off	19 oct. 2026	00:13:05
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, I'm sharing the ONE thing I want you to start doing today to help you lose your next 10 pounds of body fat. And fair warning… it might be one of the most controversial things I tell you all month. It's also the exact thing that humbles me and helps me see results whenever my own weight plateaus as a Dietitian. Especially if you're already eating healthy, prioritizing protein, and making "good" choices, this is going to help you uncover what might actually be standing between you and your results. If you're ready to get honest about what's holding you back from transforming, lock into your goals, and make the changes you actually need to see results, today's episode will humble you AND help you level up. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Apply to be coached by Lauren 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 430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ E pisode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 🎙️ Episode 435: FIT GIRL FALL: Do Workouts Or Steps Matter More For Fat Loss? 🎙️ Episode 436: FIT GIRL FALL: "I Can't Control Myself Around Halloween Candy" 🎙️ Episode 437: FIT GIRL FALL: Your Simple Roadmap To Losing The Last 10 Pounds (If You Already 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!
	433. FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall	15 oct. 2026	00:13:41
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, we're talking about how to stay on track during the busy Fall season because if you're anything like me and my clients… you may not be able to eat every meal at home, and sometimes that means grabbing something quick on the go. It is possible to stay on track with your fat loss goals when you're busy, on the go, or when your family or friends want to stop for fast food. But you do have to order smart and know what to look for on the menu. That's why I'm sharing five fast food orders that you can keep in your back pocket (or really saved on your phone) this Fall, including some of my go-to choices and orders straight from the Dietitians and women on Team TSN. I'll show you how to make your meals more calorie conscious, prioritize protein and fiber, and use my "don't eliminate, elevate" mindset so you can still eat foods you genuinely enjoy without automatically feeling like you're "off track." Grab the Healthy Restaurant Guide HERE Apply to be coached by Lauren 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 430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 🎙️ Episode 435: FIT GIRL FALL: Do Workouts Or Steps Matter More For Fat Loss? 🎙️ Episode 436: FIT GIRL FALL: "I Can't Control Myself Around Halloween Candy" 🎙️ Episode 437: FIT GIRL FALL: Your Simple Roadmap To Losing The Last 10 Pounds (If You Already 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!
	432. FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off	12 oct. 2026	00:13:56
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, we're talking about something that might sting a little: you're really good at losing weight… but you suck at keeping it off. Truth is, I don't just care about what the scale says a month from now. I care about where you are a year from now and whether you can actually maintain the results you worked for. To help break this cycle for you, I'm sharing why being good at losing weight doesn't always mean you know how to maintain it, the difference between motivation and commitment, and what needs to change if you want this time to actually be different. If you've lost the same 5, 10, or 20 pounds more times than you can count, only to gain it back and feel like you're starting over again… this episode is for you. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Apply to be coached by Lauren 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 430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️ E pisode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 🎙️ Episode 435: FIT GIRL FALL: Do Workouts Or Steps Matter More For Fat Loss? 🎙️ Episode 436: FIT GIRL FALL: "I Can't Control Myself Around Halloween Candy" 🎙️ Episode 437: FIT GIRL FALL: Your Simple Roadmap To Losing The Last 10 Pounds (If You Already 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!
	431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?"	08 oct. 2026	00:11:16
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, I'm answering a question I get all the time: Do you really have to hit your macros perfectly for fat loss? If you've ever been stressed because you were 10 grams over your carbs, came up short on protein, or felt like you "messed up" your day because your numbers weren't perfect, this episode is for you. I'm breaking down how I actually approach calories and macros with my clients, what I want you to prioritize first, and where you have more wiggle room than you probably think. I'm also sharing how close you really need to get to your targets, which numbers I care about most, and how to build some flexibility into your plan without letting that flexibility turn into "anything goes." If you're tired of feeling like you have to eat perfectly to see results, this episode will help you simplify your approach and figure out what actually deserves your attention when it comes to calories, macros, and fat loss. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Apply to be coached by Lauren 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 430: FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ E pisode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 🎙️ Episode 435: FIT GIRL FALL: Do Workouts Or Steps Matter More For Fat Loss? 🎙️ Episode 436: FIT GIRL FALL: "I Can't Control Myself Around Halloween Candy" 🎙️ Episode 437: FIT GIRL FALL: Your Simple Roadmap To Losing The Last 10 Pounds (If You Already 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!
	430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year	05 oct. 2026	00:14:51
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, I'm kicking off the series by showing you the exact plan and steps I would follow if my goal was to lose around 15 pounds before the end of the year. There are officially just a few months left in 2026, and that is PLENTY of time to make serious progress. You do not need to wait until January, and you definitely do not need to spend the next few months feeling like the only way to see progress is by never having an apple cider donut or pumpkin spice latte. Instead, I'm breaking down exactly what I would focus on from now through the end of the year, including what to prioritize, what to stop worrying about, and how to stay consistent when you have travel, holidays, dinners out, and plenty of fun food coming up. I also want to help you cut through all of the BS on social media telling you what you should be doing to lose weight, because you do not need another complicated diet or 47 new rules to follow. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Try the free Calorie Calculator HERE Apply to be coached by Lauren 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 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ E pisode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 🎙️ Episode 435: FIT GIRL FALL: Do Workouts Or Steps Matter More For Fat Loss? 🎙️ Episode 436: FIT GIRL FALL: "I Can't Control Myself Around Halloween Candy" 🎙️ Episode 437: FIT GIRL FALL: Your Simple Roadmap To Losing The Last 10 Pounds (If You Already 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!
	429. MICHELLE'S STORY: After Decades Of Dieting, What Finally Helped Her Lose 10 Pounds In Her 50s	01 oct. 2026	00:35:22
Have you been trying to lose weight for what feels like forever, but still don't feel confident in your body or like you're at your healthiest? At 56, Hot & Healthy member Michelle knew what she was supposed to do to lose weight… but knowing what to do and actually finding an approach she could stick with were two very different things. That's why in today's episode, I've invited Michelle on to share her journey inside the Membership and why this time around has felt so different from every diet she's tried before. Michelle has been navigating her weight since puberty and has tried just about everything over the years. But when she decided to prioritize her health again, she took a completely different approach this time, learning how to stay consistent even when the scale wasn't moving as quickly as she wanted. The result? Nearly 10 pounds down on the scale and a newfound confidence around food and weight loss, even after decades of dieting. In this episode, Michelle shares what finally clicked for her, how she stopped feeling like she needed to rush the process, and why some of her biggest wins have nothing to do with the scale. If you have been trying to lose weight for a year or more and need an approach that actually helps you stay consistent without constantly starting over because your diet is unrealistic, you'll love hearing what helped Michelle finally make progress in her 50s. LAST CHANCE FOR 50% OFF. Join the Hot & Healthy Membership and our Fit Girl Fall Challenge HERE. Shop Our Meal Plans HERE Apply to be coached by Lauren 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 Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) 🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40's (Losing Weight As You Age Series) 🎙️Episode 206: Why It's Harder To Lose Weight In Your 40's And During Menopause (Losing Weight As You Age Series) 🎙️Episode 184: CATHERINE'S STORY: Fat Loss in your 50's (12 Pounds Down in 9 Weeks) 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!
	428. 6 Mistakes You're Making When Eating Out That Are Stalling Your Fat Loss	28 sept. 2026	00:15:55
If you feel like you're doing really well with your nutrition 99% of the time at home, but every time you go out to eat, you somehow feel like you're derailing all of your progress… this episode is for you. The reality is, eating out does not have to mean your fat loss goals are automatically ruined. You can go to restaurants, enjoy the foods you love, have a social life, and still make progress. The problem is, most women don't realize that there are little mistakes they're making when dining out that they think are helping them stay on track, but are actually the exact things stalling their weight loss progress. That's why in today's episode, I'm breaking down 6 mistakes you might be making when eating out that are stalling your fat loss progress. These are the exact things I coach my clients through when we're looking at menus, food logs, and figuring out what may be holding them back from seeing progress if they dine out often. If you want to go out to eat, enjoy your life, and still shed fat without feeling like you have to be perfect or restrictive… you're going to love this episode. LAST CHANCE FOR 50% OFF. Join the Hot & Healthy Membership and our Fit Girl Fall Challenge HERE Apply to be coached by Lauren 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 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️Episode 263: The Truth About Eating Out While Trying To Shed Fat & Tone Up 🎙️Episode 237: ALISHA'S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Post-Menopausal & Eating Out Weekly 🎙️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!
	427. The Exact Formula For Eating Sweets And Still Losing Weight	24 sept. 2026	00:15:18
If you think losing weight means saying goodbye to ice cream, cookies, dessert, and all the fun foods you actually love… think again. In today's episode, I want to show you how to stay on track with fat loss while still eating the foods you love. The reason being that many women find it much easier to hit their calorie deficit when they're in the perfect environment: eating at home, with plenty of time to cook, fewer temptations around, and low stress. But what happens when you step outside of that environment? When you go out for a dinner date, head off on vacation, or have a fun weekend with friends and family? That's where knowing how to navigate sweets and other high-calorie foods becomes so important. Being "on track" can't mean only knowing how to eat when everything goes according to plan. You need to know how to navigate the moments when you want the ice cream, order the dessert, or simply eat something that doesn't fit perfectly into your usual routine. That's why I'm sharing the exact formula I recommend to our clients for enjoying sweets and other high calorie foods without feeling like you're compromising your fat loss progress. If you have a sweet tooth like me and want to lose weight without giving up the foods you love, this episode is for you. FIT GIRL FALL IS HERE! Join the Hot & Healthy Membership for 50% off and get access to our 5-week Fit Girl Fall Challenge, plus support from our dietitians and everything you need to make fat loss easier. Join HERE. Grab the Starbucks Swaps Guide HERE Grab the Free Calorie Calculator HERE Apply to be coached by Lauren 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 250: "Do I Really Need To Stop Eating Sugar To See Weight Loss Progress?" (Fit Girl Fall) 🎙️Episode 102: You Can Still Eat Sugar and Lose WEIGHT! 🎙️Episode 388: "I Cut Out Sugar But Didn't Lose A Pound..." 🎙️Episode 209: BONUS: "I can't have sugar in the house I'm addicted" 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!
	426. How To Lose 1 Pound A Week Without Eating Less And Less	21 sept. 2026	00:15:27
Are you under the impression that to lose weight, your only option is to eat less and less food? The reality is that a calorie deficit does matter for fat loss, but creating a calorie deficit does NOT mean constantly shrinking your portions, cutting more calories, or eating the littlest amount of food possible. In fact, if your approach to seeing results is primarily focused on eating less, it might actually be part of why you're having trouble losing fat in the first place. That's why in today's episode, I'm breaking down how to lose 1 pound a week without feeling like you constantly need to cut your calories or sacrifice the foods you actually enjoy. Because let's be honest: most of us want to look our best, feel amazing, and see the scale move, but we're also at a point in our lives where we're not willing to be hungry all day or give up our enjoyment around food just to lose weight. So if your weight is stuck and your first instinct is to eat less, listen to this episode before you cut your food again. I'm breaking down what could actually be getting in the way of your progress and what to focus on instead to make fat loss feel much more manageable… and even sustainable. If you want to lose fat, eat foods you actually enjoy, and stop feeling like you have to survive on less and less food to see results, this episode is for you. FIT GIRL FALL IS HERE! Join the Hot & Healthy Membership for 50% off and get access to our 5-week Fit Girl Fall Challenge, plus support from our dietitians and everything you need to make fat loss easier. Join HERE. Book a Game Plan Call HERE Shop Our Meal Plans HERE Apply to be coached by Lauren 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 Related Episodes: 🎙️Episode 411: The 4 Things Women Who Lose 1 Pound Per Week Do Differently 🎙️Episode 367: Why Eat Less Move More Isn't Wrong (It's Not What You Think) 🎙️Episode 107: Don't "Eat Less" for Weight Loss, It's Time to Eat RIGHT 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!
	425. 5 Mistakes Keeping You From Losing The Last 15 Pounds	17 sept. 2026	00:19:00
If you're trying very hard to lose that last 10-15 pounds but struggling to see progress for all of the effort you're putting in, today's episode is for you. The reality is, losing the last 10-15 pounds can require a little more precision. But if you feel like you're doing everything "right" and your body still isn't responding, there may be a few things getting in the way that you haven't considered. In today's episode, I'm breaking down 5 of the most common mistakes I see women make when they're trying to lose those last 10-15 pounds. These are the things that can be easy to overlook, especially when you're already eating healthy, working out, and putting in the effort. And before you assume you need to slash your calories, add more cardio, or completely overhaul what you're doing, listen to this episode. One of these mistakes could be exactly what's keeping you stuck. If you're ready to finally see progress, shed body fat, and figure out what needs to change to get those last 10-15 pounds off… you're going to love this episode. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Apply to be coached by Lauren 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 390: The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 🎙️Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) 🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale 🎙️Episode 414: How Catherine Lost 13 Pounds in 9 Weeks Without Exercising 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!
	424. 3 Reasons You're Snacking All Day (And How To Finally Stop)	14 sept. 2026	00:12:27
If you feel like you're constantly reaching for snacks, grazing between meals, or wondering why you're never actually full, this episode is for you. Snacking isn't inherently bad… but when you're eating throughout the entire day without ever feeling satisfied, those extra calories can add up quickly even when you don't feel like you're eating a lot of food. The result? You unintentionally go over your calories without realizing it, and don't lose fat. After a decade of coaching women through fat loss, I see the same patterns come up over and over again when someone feels like they "can't stop snacking." And chances are, your constant hunger has less to do with willpower than you think. In today's episode, I'm breaking down the 3 biggest reasons you may be snacking all day, including the one I see holding women back from feeling full and satisfied the most. Plus, I'm sharing a simple strategy you can start using today to make your meals more filling, stop grazing between them, and make staying within your calorie budget for fat loss so much easier. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Shop Our Meal Plans HERE Apply to be coached by Lauren 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 Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 198: BONUS: 5 Tips To STOP Late Night Snacking 🎙️Episode 383: How To Lose Weight Fast But Safely & Sustainably 🎙️Episode 365: Easily Save Calories With These 7 Easy Food Swaps For Fat 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!
	423. SHANNON'S STORY: She Didn't Want It Bad Enough... Then She Lost 16 Pounds	10 sept. 2026	00:43:34
What if the reason you haven't lost weight yet isn't because you don't know what to do… but because, if you were actually honest with yourself, you don't want the results badly enough? In today's episode, I'm joined by Hot & Healthy member Shannon, who is getting incredibly candid about losing 16 pounds after years of wanting to change her body. Shannon's story is unique because she's not new to weight loss, or even the Membership. She joined the Membership once before, lost a few pounds, and then slipped right back into her old habits without ever achieving her goals. The second time around? Something was different. After an incredibly stressful season left her at a weight she hadn't seen in years, unable to fit into her work clothes and feeling like she had completely stopped prioritizing herself, Shannon had what I call her "back to the wall" moment. There was no turning back. Something had to change. In this episode, she shares what was different between her first and second attempts at weight loss, why wanting the outcome isn't always the same as being willing to do the work, and how she stopped freaking out over the scale and started falling in love with the process instead. If you've ever felt frustrated by starting over, losing momentum, and ending up right back where you began, Shannon's story will show you what can happen when you finally decide to approach the process differently. Join the Hot & Healthy Membership for affordable coaching, structure and accountability to stay consistent HERE Apply to be coached by Lauren 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 142: RODRIANNA'S STORY: What is My Weigh vs. What is the WORK 🎙️Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right 🎙️Episode 355: I Lost 10 Pounds Then My Weight Stalled... What Gives? 🎙️Episode 145: MORGAN'S STORY: 16 Pounds Down & How to Stop Getting in Your Own Way 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!
	422. 6 Rules I Followed To Keep 20 Pounds Off For 10 Years	07 sept. 2026	00:16:24
Keeping 20 pounds off for 10 years didn't happen because I had more willpower or discipline than everyone else. The biggest shift was changing the standards I held myself to around how I ate, moved my body, and made decisions on a daily basis. Over time, those standards became habits and eventually just became the way I lived my life. After talking about this concept with my 1:1 coaching clients, I decided to dedicate today's episode to the exact rules I followed to maintain 20 pounds of weight loss for 10 years before embarking on my pregnancy and motherhood journeys. The rules I'm sharing aren't restrictive diet rules or another list of generic weight loss tips you "should" be following. They're the simple standards and habits that shaped how I approached food, movement, and consistency every day, allowing me to maintain my results without feeling like I was constantly dieting. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Grab the FREE Starbucks Swaps Guide HERE Apply to be coached by Lauren 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 349: ALYSSA'S STORY: Losing 20 Pounds by Putting Herself First With Simple, Realistic Weight Loss Tweaks 🎙️Episode 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall) 🎙️Episode 173: DIVYA'S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO Progress 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!
	421. Nutrition Advice That Could Actually Be Making You Gain Weight	03 sept. 2026	00:17:44
What if the nutrition advice you're following to lose weight is actually the very thing keeping you stuck or even contributing to weight gain? In today's episode, I'm coming for three of the most common pieces of nutrition advice I see all over social media right now. And some of these might surprise you because they're things you've probably been told are "healthy" or even necessary for fat loss. The problem isn't always the advice itself… It's following it without understanding whether it actually makes sense for you and your goals. I'm breaking down three popular strategies that sound like they should help you lose fat, but may not be doing what you think they are. And if you've tried them and still aren't seeing the results you want, I'll explain exactly the reason why. If you're tired of all the conflicting nutrition advice you see online every single day you hop on your phone and wondering what the heck you're actually supposed to be doing to lose fat, this episode is for you. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Apply to be coached by Lauren 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 297: 6 Ways Social Media Is DERAILING Your Weight Loss Goals (Why & What To Do About It) 🎙️Episode 262: Overrated Fat Loss Advice That Is Ruining Your Weight Loss Goals 🎙️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!
	420. Q&A: How to Stop Overeating and Lose Fat	31 août 2026	00:15:55
Do you feel like you're sticking to your calories… until suddenly you're raiding the snack cabinet, grazing in the kitchen, or eating way more than you planned? If overeating is one of the biggest things keeping you from staying in a calorie deficit and seeing fat loss progress, today's episode is for you. Because while overeating can happen for so many different reasons, there are some very common nutrition-related habits I see with my clients that are actually very avoidable and things we can change. In this episode, I'm breaking down five common reasons you may be overeating and the realistic, practical solutions you can start trying to feel fuller, more satisfied, and more in control around food. We'll talk about how to know if you're eating enough earlier in the day, whether you're getting enough protein and fiber, how to make your meals actually filling so they support you for hours instead of minutes, and even how your workouts could be influencing your appetite. Because at the end of the day, the goal with fat loss isn't to be starving all the time. It's to understand what's actually causing you to overeat, fuel your body properly, and make the tweaks that help you feel good while still achieving your fat loss goals. Book a Game Plan Consultation HERE Join the Hot & Healthy Membership HERE Apply to be coached by Lauren 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 220: Q&A: How To Stop Emotional Overeating When Stressed 🎙️Episode 216: Q&A: How To Stop Overeating Everything In Sight When You Get Home From Work 🎙️Episode 190: SARAH'S STORY: How To STOP Overeating and Lose 50 Pounds 🎙️Episode 183: FIT GIRL FALL: What To Eat… After You Overeat 🎙️Episode 166: BONUS: How to Stop Overeating Every 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!
	419. How to Stay Patient With Fat Loss (When You Want Results Fast)	27 août 2026	00:23:43
Wanting fat loss results fast isn't the problem…. But when that impatience gets in your head, makes you question whether what you're doing is working, or convinces you to constantly change your approach, that's where things can start to fall apart. I know how hard it is to look at where you are right now, think about where you want to be, and feel like you still have so far to go. I felt this firsthand postpartum when I was 50 pounds heavier and looked in the mirror wondering, "How are we gonna get there?" The truth is, fat loss takes time. And when you desperately want to feel like yourself again, staying patient can be one of the hardest parts of the process. That's why in today's episode, I'm sharing three things that will help you stay patient while losing fat, including what "fast" fat loss actually looks like, where your impatience may really be coming from, and the mindset shift that helped me stay focused throughout my own journey. We're also talking about how your past dieting experiences can completely change the way you view your progress, causing you to think you're not making progress when you actually are. If you're doing the work but constantly thinking, "Why am I not there yet?", this episode will help you stay focused on what's actually working instead of letting your impatience sabotage your progress. Grab the Breakthrough Plateau Plan HERE Join the Hot & Healthy Membership HERE Apply to be coached by Lauren 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 383: How To Lose Weight Fast But Safely & Sustainably 🎙️Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau 🎙️Episode 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans! 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!
	418. 4 Honest Truths About Losing Fat With a Demanding Career	24 août 2026	00:19:52
Losing weight is challenging on its own, but add a demanding career to the mix and it can feel even harder, especially when you don't have the right systems in place. That's why in today's episode, I'm tackling a topic I haven't addressed on the podcast before: losing fat when you have a busy, demanding career. When you're juggling deadlines, clients, meetings, family, and a million other responsibilities, your fat loss goals can quickly become the easiest thing to push to tomorrow. And the truth is, wanting results usually isn't the problem. It's making your goals a real priority when your time and mental bandwidth are already stretched thin. In this episode, I'm sharing four honest truths about losing fat with a demanding career, including the realistic shifts you may need to make with your time, the simple habits that can make staying on track so much easier, and why keeping commitments to yourself matters just as much as the ones you make at work. If you're ambitious, busy, and tired of your fat loss goals constantly falling to the bottom of your to do list, this episode is for you. Grab the FREE Starbucks Swaps Guide HERE Grab the Ultimate Fat Loss Recipe Vault HERE Book a Game Plan Consultation Call HERE Apply to be coached by Lauren 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 179 FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight 🎙️Episode 293 How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen 🎙️Episode 324 JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain) 🎙️Episode 363 Q&A: How To Always Have Dinner Ready When Busy & Trying 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!
	417. ALISHA'S STORY: Losing 30+ Pounds With AND Without Weight Loss Medication	20 août 2026	00:35:05
In today's episode, I'm joined by my former 1:1 coaching client Alisha, who has lost over 30 pounds through two very different chapters of her weight loss journey: first without medication inside our 90 Day Fit Babe Body program, and more recently with the support of a GLP-1. After losing 15 pounds during coaching, Alisha knew how to structure her meals, prioritize protein, and lose fat without starving herself. But after navigating menopause and what she calls "calorie deficit fatigue," she eventually realized she needed something different after more than two years of debating whether to try an injectable. Not instead of the habits she had built, but alongside them. In this episode, Alisha gets incredibly candid about why she ultimately chose to start a GLP-1, the stigma she had to work through, and what losing another 20 pounds on medication has actually looked like. We talk about side effects, appetite, maintaining muscle, eating enough, and why she firmly believes that the medication still doesn't do the work for you. If you're considering a weight loss medication, navigating weight loss during menopause, or simply curious about what losing weight with AND without a GLP-1 can really look like, you're going to love Alisha's refreshingly honest perspective. Apply to be coached by Lauren 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 307: Q&A: "Stop Getting Discouraged By Your Friend Losing Weight Faster Than You Who's Taking Ozempic" 🎙️ Episode 237: ALISHA'S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Being Post-Menopausal & Eating Out Weekly 🎙️ Episode 128: Dr. Spencer Nadolsky on Prescription 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!
	416. Q&A: How To Lose Weight Without Passing Diet Culture On To Your Kids	17 août 2026	00:21:36
How can you track calories, pay attention to what you're eating and intentionally work toward weight loss without making your kids feel like they need to do the same? That's exactly what I'm addressing on today's episode after a listener asked how to pursue weight loss when you know little eyes are watching your every move. As a Dietitian and a mom, I think it's important to talk honestly about this. You should be mindful of how you talk about food, calories and your body around your children, but that doesn't mean you need to feel guilty for wanting to lose weight or work toward your own fitness goals. In this episode, I'm breaking down 3 things you can start doing today to pursue your own goals while still helping your children develop a positive relationship with food and their bodies. I'm also sharing my perspective on why wanting to lose fat does NOT automatically mean you're setting a bad example for your kids. We'll talk about how to be intentional about your own nutrition without making your goals your child's goals, what your kids are actually paying attention to, and what really matters when it comes to the example you're setting. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership 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 415: Why Losing Weight Requires You To Be Selfish 🎙️ Episode 165: MICHELLE'S STORY: 20 Pounds Down & Being A Healthy Role Model as a Mom 🎙️ Episode 137: Can You Lose Weight & Have a Good Relationship With 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!
	415. Why Losing Weight Requires You To Be Selfish	13 août 2026	00:12:07
Are you constantly pouring into your career, your family, your kids, and everyone around you, only to realize that you're always the last person on your own priority list? Between unread text messages, a never ending list of household chores, managing everyone's schedules, and all the other responsibilities that come with being a busy woman, it can feel like there's simply no time left for you. But here's the thing you have to realize… if you want to lose weight and make lasting changes to your health, you're going to have to get a little selfish with your time. In today's episode, I'm talking about why prioritizing yourself isn't selfish in the way you might think. I'm sharing what this has looked like in my own life, especially through motherhood, and why making time for your nutrition, workouts, and your own goals is something you should feel good about, not guilty about. Because you can't keep pouring from an empty cup and expect to feel your best. If you're always taking care of everyone else while putting yourself last, this episode is your reminder that you're allowed to take care of yourself, too. Book a Game Plan Consultation Call HERE Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Purchase Slim Down, Eat Up HERE Join the Hot & Healthy Membership 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 414: How Catherine Lost 13 Pounds in 9 Weeks Without Exercising 🎙️ Episode 412: The Exact Strategy To Get Your Diet Back On Track While Your Kids Go Back To School 🎙️ 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!
	414. How Catherine Lost 13 Pounds in 9 Weeks Without Exercising	10 août 2026	00:18:58
If you've lost 10 or more pounds and now you're in a stubborn weight loss plateau, today's episode will help you get unstuck and start to see fat loss again. Instead of giving you another generic list of weight loss tips, I'm taking you behind the scenes with my client Catherine, who lost 13 pounds in just 9 weeks inside my 90 Day Fit Babe Body coaching program. Catherine came into coaching after already losing 30 pounds on her own, but had hit a frustrating plateau while working full time, raising two kids, navigating major life changes, and following a vegetarian diet. The best part of her story? She achieved these results without making exercise the focus. Because the truth is, most women don't need to work out harder to lose weight. They need to focus on the right nutrition habits that create sustainable fat loss and stop wasting energy on the things that don't move the needle. In this episode, I'm sharing the four biggest changes we made to help Catherine break through her plateau, why exercise wasn't the priority, and how you can apply these same strategies to finally start seeing progress with your own fat loss goals. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership 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 407: My Client Was Tracking Calories & Eating High Protein… But Still Wasn't Losing Weight 🎙️ Episode 390: The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 🎙️ Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) 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!
	413. 4 Reasons You're Hitting Your Calories on Paper But Not Losing Weight	06 août 2026	00:15:42
If you feel like you're hitting your calories but still aren't losing weight, today's episode is for you. One of the most frustrating parts of a fat loss journey is looking at your food log, thinking you're doing everything right, and wondering why your body isn't changing. But what if it's because you're not actually eating the calories you think you are? In today's episode, I'm walking you through four common reasons it can look like you're hitting your calories on paper, but in reality you are eating more than you realize. We'll cover the sneaky tracking mistakes I see all the time, the small details that make a bigger difference than you'd expect, and how getting more honest with your food log can finally get the progress moving again. Purchase Slim Down, Eat Up HERE Grab Lean Without Logging HERE Try the free Calorie Calculator HERE Grab the free Protein Cheat Sheet HERE Apply to be coached by Lauren 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 406: How to Finally Hit Your Calories & Macros for Fat Loss 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 369: How To Know If You Set Your Calorie Deficit Up Right? 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!
	412. The Exact Strategy To Get Your Diet Back On Track While Your Kids Go Back To School	03 août 2026	00:14:25
Back to school season doesn't have to mean falling off track with your nutrition. Whether your kids are heading back to school or you're simply stepping into a new routine this Fall, now is the perfect opportunity to reset your schedule and get your diet back on track. In today's episode, I'm sharing the exact strategy I use with myself and my clients to stay consistent during busy seasons. We'll talk about why you need to start by looking at your calendar and figuring out what your new routine actually looks like, how to plan your food around your busiest days, and the simple habit I use every night to stay ahead of what's coming the next day. I'll also show you how to use a new season as an opportunity to reinvent your meal routine with realistic meal prep that doesn't require cooking every meal, every day. From egg McMuffins and overnight oats to chicken salad, pasta bakes, and make-ahead meatballs, I'll share easy ideas to help you make healthy eating more convenient. If you're ready to use this back to school season as your fresh start, this episode will show you exactly how to create a routine that makes staying on track with your fat loss goals easier. And don't forget to check out my Ultimate Fat Loss Recipe Vault for 138 fat loss friendly recipes, or join the Hot & Healthy Membership for even more support, meal ideas, and accountability. Join the Hot & Healthy Membership HERE Grab the Ultimate Fat Loss Recipe Vault HERE Apply to be coached by Lauren 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 411: The 4 Things Women Who Lose 1 Pound Per Week Do Differently 🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue 🎙️ Episode 175: FIT GIRL FALL: How To AVOID Falling Off Track With Your Fitness Goals During 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!
	411. The 4 Things Women Who Lose 1 Pound Per Week Do Differently	30 juil. 2026	00:20:32
Why do some women lose weight consistently while others feel like they're doing everything right but never see the scale move? In today's episode, I'm sharing four things I consistently see women do differently when they're losing about one pound per week. After years of coaching women through fat loss, I've realized the difference isn't usually motivation or willpower. The women who achieve their goals don't just have different habits… They have different thought patterns, approach their goals differently, and make small decisions every single day that keep them moving forward. Tune in to discover the exact habits and mindset shifts that create consistent results so you can pinpoint what's been holding you back and finally start making progress again. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership HERE Purchase Lean Without Logging HERE Join the 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 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 🎙️ Episode 276: My Cheatsheet For Losing 1 Pound Per Week… Every Week! 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!
	410. Q&A: Can You Lose Weight While Breastfeeding Without Hurting Your Milk Supply?	27 juil. 2026	00:24:22
Can you lose weight while breastfeeding without hurting your milk supply? On today's episode, I'm answering a question from a listener named Rachel about how to approach fat loss while breastfeeding without compromising her milk supply. One of the biggest concerns I hear from postpartum women is whether they have to choose between reaching their weight loss goals and continuing their breastfeeding journey. After going through this myself and coaching many women through this season of life, I've seen that the answer is often much more nuanced than people expect. In this episode, I'm sharing my own experience with nursing and postpartum fat loss, along with the story of a client who was able to lose 10 pounds while maintaining her milk supply. We'll also talk through the biggest things I want you to focus on, from calories and exercise to carbohydrates, timing, and what I want every new mom to consider before jumping into a fat loss phase. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership 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 406: How to Finally Hit Your Calories & Macros for Fat Loss 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 358: Q&A: Struggling With Your Postpartum Body While Nursing? Let's Talk 🎙️ Episode 354: Do Calories Or Macros Matter More For Fat Loss? 🎙️ Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat 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!
	409. 5 Things To Avoid Muscle Loss When Trying To Lose Weight	23 juil. 2026	00:17:42
Losing fat is great... but not if you're also losing muscle in the process. One of the biggest and most avoidable mistakes you can make during a fat loss phase is losing muscle along with body fat. Muscle is your body's metabolic engine. The more muscle you maintain, the better positioned you are to keep your metabolism strong, support healthy blood sugar levels, and achieve the lean, toned look so many women are after. In today's episode, I'm sharing five things I want you to focus on if your goal is to lose body fat while maintaining, or even building, muscle. We'll cover the biggest mistakes that can lead to unnecessary muscle loss, along with the simple habits that will help you preserve muscle while continuing to make fat loss progress. If your goal is to improve your body composition instead of simply seeing a lower number on the scale, this episode is for you. Access the free Fat Loss Calorie Calculator HERE Grab the free Find Your Protein Guide HERE Join the 30 30 in 30 Challenge HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 372: Don't Care About The Scale & Want To Look Toned? Do These 2 Things 🎙️ Episode 366: I Want To Lose Fat And Gain Muscle: This Is What To Do 🎙️ Episode 327: Honest Truths About Speeding Up Your Fat Loss Progress 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!
	408. Q&A: Do You Really Need to Work Out 5 Days a Week? Here's What I Do	20 juil. 2026	00:22:28
Do you really need to work out five days a week to stay healthy or lose weight? What happens when work gets busier, you start a family, or your schedule changes and your old workout routine just isn't realistic anymore? In today's episode, I'm answering a listener question about what my workout routine actually looks like now that I'm balancing running a business as a Registered Dietitian, raising a toddler, and navigating my second pregnancy. I'm sharing how my approach to exercise has evolved over the years, why becoming a mom completely changed how I structure my workouts, and what I'm focusing on during pregnancy to stay strong, support my health, and prepare for an easier postpartum recovery. If you're in a season where life looks different than it used to, this episode will help you rethink what an effective workout routine can look like. You'll walk away with a more realistic, sustainable approach to exercise that supports your fat loss, health, and your long term goals. Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 393: I'm Pregnant Again (First Trimester Recap & What I'm Doing Differently For Baby 2) 🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue 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!
	407. My Client Was Tracking Calories & Eating High Protein... But Still Wasn't Losing Weight	16 juil. 2026	00:18:59
One of the most frustrating feelings is doing everything right but still not losing weight. On today's episode, I'm taking you behind the scenes with my client Elizabeth, who came into coaching already doing so many of the right things. She exercised consistently, tracked her calories and macros, prioritized protein, and stayed active… but she still wasn't seeing the fat loss she wanted. Instead of staying stuck, we figured out what was holding her back and those tweaks allowed her to finally break through her plateau. That's why today I am sharing what was actually keeping her stuck, the three biggest changes we made to help her lose 14 pounds, and why the answer wasn't another healthy recipe or generic workout program. If you've ever wondered why your healthy habits aren't translating into fat loss, this episode will help you understand what might be missing. Catch the replay of my free Masterclass Leaner, Faster HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 390: The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 🎙️ Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right 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!
	406. How to Finally Hit Your Calories & Macros for Fat Loss	13 juil. 2026	00:14:49
If you know what your calories and macros are but struggle to actually hit them, today's episode is for you. One of the biggest mistakes I see women make is assuming that knowing their nutrition targets is enough. After coaching women for over a decade, I've learned that the real challenge isn't knowing what to do… It's consistently putting it into practice. In this episode, I'm sharing my five favorite strategies to make hitting your calories and macros feel easier and more automatic. These practical tips will help simplify your nutrition, reduce decision fatigue, and make it much easier to stay consistent so you can finally see the fat loss results you're working for. Register for my first free and live Masterclass Leaner, Faster that I'm hosting today, July 13th HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress 🎙️ Episode 354: Do Calories Or Macros Matter More For Fat Loss? 🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue 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!
	405. Is It Really a Weight Loss Plateau... Or Are You Just Being Inconsistent?	09 juil. 2026	00:30:09
Have you really hit a weight loss plateau, or is inconsistency quietly getting in the way of your progress? On today's episode, I'm breaking down one of the biggest mistakes I see women make when they think they've hit a weight loss plateau. The truth is, sometimes your body has adapted and your plan needs to change. Other times, you're not actually in a plateau at all… you're just stuck. By the end of this episode, you'll learn how to tell the difference, the subtle ways inconsistency can sneak into your nutrition and workouts without you realizing it, and what your progress (or lack of) on the scale is actually trying to tell you. If you've been feeling frustrated because the scale hasn't been moving, this episode will help you figure out what's really going on and what to do next. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans! 🎙️ Episode 303: Q&A: When the Scale Stops Moving… Is It a Plateau or Just Part of the Process? 🎙️ Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau 🎙️ Episode 142: RODRIANNA'S STORY: What is My Weigh vs. What is the WORK 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!
	404. Q&A: Is Coffee Before Breakfast Sabotaging Your Fat Loss?	06 juil. 2026	00:23:28
Should you be eating breakfast before your morning coffee if your goal is fat loss? On today's episode, I'm answering a question from a listener named Brittany about whether drinking coffee before breakfast can raise cortisol levels in a way that makes fat loss harder. With so much conflicting advice online, it can be tough to know what's actually worth worrying about. In this episode, I break down what the research really says about caffeine, cortisol, and coffee on an empty stomach. I also share when having food first might make sense, when it probably doesn't matter, and why this is often distracting women from the habits that have a much bigger impact on their results. You'll learn the difference between temporary and chronic cortisol elevations, common misconceptions about stress hormones, and how to decide what works best for your body without overcomplicating your fat loss journey. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 277: 4 Fat Loss LIES The Internet Has Been Telling You Lately 🎙️ 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!
	403. Why You're Not Eating Enough Fiber (And How To Fix It)	02 juil. 2026	00:16:34
Are you eating healthy but still struggling to hit your fiber goals? On today's episode, I'm talking about one of the biggest reasons I see women fall short on fiber, even when they're eating fruits and vegetables and trying to make healthy choices. If you've ever wondered why you're still hungry after meals or feel like you're doing everything right but something is missing, this episode is for you. I break down why fiber isn't just about eating more broccoli, how much fiber you actually need per meal, the connection between carbohydrates and fiber intake, and why avoiding carbs often makes it harder to feel full and stay consistent with fat loss. You'll learn what's actually keeping so many women from hitting their fiber goals, why relying on fruits and veggies alone usually isn't enough, and how to make it easier to consistently hit your fiber goals while supporting fat loss. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Grab the Mix and Match Fiber Cheatsheet HERE Purchase the 30 30 in 30 Challenge HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 401: Q&A: Will Carb Cycling Help You Lose Fat Faster? 🎙️ Episode 400: Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight? 🎙️ Episode 391: MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her 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!
	402. Q&A: Is It Normal To Be Hungrier After Losing Weight?	29 juin 2026	00:16:44
What's actually going on when you start feeling hungrier after losing weight? On today's episode, I'm answering a question from a listener named Nikki, who is 11 months postpartum, down nearly 30 pounds, and noticing something that feels completely backwards: the more weight she loses, the hungrier she seems to get. When your appetite starts increasing during a successful weight loss journey, it's easy to assume something is wrong or that you need to change what you're doing. In this episode, I break down why hunger is not automatically a bad thing and how to tell the difference between healthy hunger and the kind that signals a problem. We'll also discuss what your appetite may actually be telling you about your body, metabolism, and nutrition strategy if you find yourself hungrier than normal despite eating the same way, and whether it's a sign to adjust your approach. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Purchase Lean Without Logging HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 319: Q&A: 7 Surprising Reasons You're Still Hungry Even After You Just Ate 🎙️ Episode 144: 3 Reasons You're Not Hot, Not Healthy, and Always Freaking Hungry 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!
	401. Q&A: Will Carb Cycling Help You Lose Fat Faster?	25 juin 2026	00:16:13
Will carb cycling actually help you lose fat faster? In today's episode, I'm answering a question from a listener named Haley, who's down to her last few pounds and wondering whether carb cycling could help accelerate fat loss and body recomposition. When you've already built solid habits and feel like you're doing everything right, it's natural to wonder if a more advanced nutrition strategy could help you see results faster. In this episode, I break down what carb cycling is, whether the research supports it as a fat loss tool, and how carbohydrate timing can affect workouts, recovery, and body composition. We'll discuss when carb cycling may be beneficial, why it's often misunderstood, and the biggest mistake women make when assuming a more complicated nutrition approach will automatically lead to better results. Tune in to learn whether carb cycling is worth considering, or whether your efforts are better spent focusing on the fundamentals that drive long-term success. Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 400: Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight? 🎙️ Episode 357: Q&A: Why Is The Last 5 Pounds Harder To Lose? My Surprising Answer 🎙️ Episode 278: Q&A: How To Set Up The Right Macros For Your Body To Lose Fat? 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!
	400. Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight?	22 juin 2026	00:20:35
Do you really need to go low carb and skip meals to finally see the scale move? On today's episode, I'm answering a question from a listener named Michelle who is questioning her approach to weight loss after watching family members lose weight incredibly fast on the carnivore diet while eating just one meal a day. When you're working hard to lose one pound a week and someone else is dropping ten… gosh it's hard not to wonder if you're missing something. In this episode, I break down what is really happening when the scale drops that quickly, why fast weight loss is not always what it seems, and whether low carb eating, the keto diet, and fasting are actually required to lose body fat. We'll talk about the carnivore diet, the truth about ketosis, and the biggest mistake women make when they assume faster weight loss automatically means better results. Apply to be coached by Lauren HERE Join the Hot & Healthy Membership 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 391: MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life 🎙️ Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) 🎙️ Episode 282: The Truth About Carbs: Which Ones Help You Burn Fat? 🎙️ Episode 20: SHEYLAH'S STORY: Eats Carbs Every Day & Has Kept Her Weight Off For Nearly 2 Years! 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!
	399. Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up	18 juin 2026	00:19:08
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. The final episode of this series is all about what you should actually be eating to lose fat and tone up. There's so much nutrition advice online telling women to focus on specific foods, supplements, hacks, and trends. But if you're not focusing on the things that actually drive fat loss and body recomposition, you likely won't see the results you're looking for. That's why in today's episode, I'm breaking down the three most important nutrition principles every woman should focus on if she wants to lose fat, build lean muscle, and transform her body this summer. We'll talk about the biggest mistake I see women make when trying to eat healthier, the nutrition targets that actually matter most, and how to simplify your approach so you can stop overthinking every food choice. By the end of this episode, you'll know exactly what to prioritize in your diet to support fat loss and body recomposition this summer. Most importantly, you'll walk away with a simpler, more realistic approach to eating that helps you get results without feeling restricted, overwhelmed, or obsessed with food. HOT GIRL SUMMER SALE THIS WEEK ONLY HERE Grab the free Find Your Protein Guide HERE Apply to be coached by Lauren 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 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 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!
	398. Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts	15 juin 2026	00:21:28
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 5 is all about how to work out to lose fat and tone up, especially if you're struggling to find time for exercise in your busy schedule. I know many women want to work out more consistently, but between work, family, travel, and everyday responsibilities, it can feel nearly impossible to fit it in… let alone see results from it. If you've ever felt like your schedule is too busy to make progress, this episode is for you. Today, I'm sharing six practical strategies to help you make the most of the time you do have. We'll cover how often you actually need to work out to see results, the biggest misconceptions women have about exercise and fat loss, and how to structure your workouts in a way that feels realistic and sustainable. By the end of this episode, you'll know how to build muscle, lose fat, and create a workout routine that fits your real life – without feeling like you need to spend hours in the gym or work out every day. HOT GIRL SUMMER SALE THIS WEEK ONLY HERE Apply to be coached by Lauren 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 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 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!
	397. Summer Fat Loss: How To Approach Alcohol and Happy Hour	11 juin 2026	00:18:33
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 4 is all about alcohol and happy hour because while there's nothing wrong with enjoying a cocktail on a patio or a margarita on vacation, alcohol can quickly become one of the biggest things holding you back from your fat loss goals if you're not mindful about it. In today's episode, I'm sharing five practical tips for navigating alcohol this summer if you want to lose fat while still enjoying an Aperol Spritz on a hot summer patio. We're talking about the simple rules I personally follow (when I'm not pregnant!), the drink choices that make the biggest difference from a calorie perspective, and how to decide when a drink is actually worth it versus when it's just adding calories without adding much enjoyment. By the end of this episode, you'll know how to enjoy the occasional cocktail without feeling like it's sabotaging your results. More importantly, you'll learn how to approach alcohol intentionally so you can make progress toward your goals while still enjoying summer to the fullest. MARK YOUR CALENDARS: On June 14th, Hot Girl Summer will begin. To join the Hot & Healthy Membership, click HERE Apply to be coached by Lauren 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 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 🎙️ Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series) 🎙️ Episode 228. How To Lose 10 Pounds By July 4th (Shed Fat For Summer Series) 🎙️ Episode 227. Your Complete Guide To Toning Up For Summer (Shed Fat For Summer Series) 🎙️ Episode 226. 3 Hard Truths about Losing Fat & Up-Leveling your Fitness (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!
	396. Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's	08 juin 2026	00:22:21
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 3 is all about staying on track with your fat loss goals while navigating social events like cookouts, BBQs, and summer parties. That's because one thing is certain… summer is full of tempting seasonal foods, buffet tables, and well-meaning friends and family encouraging you to eat more and indulge in a few extra drinks. In today's episode, I'm sharing four practical tips to help you confidently navigate social eating situations without derailing your progress. I'll also walk you through six of my favorite strategies for deciding what to eat at parties and BBQs so you can enjoy yourself while staying on track with your goals. By the end of this episode, you'll know how to make healthier choices at any summer gathering without feeling deprived. You'll also learn how to enjoy the season, stay in control around food, and avoid leaving events feeling overly full, guilty, or bloated… so you can continue seeing results all summer long. MARK YOUR CALENDARS: On June 14th, Hot Girl Summer will begin. To join the Hot & Healthy Membership, click HERE Apply to be coached by Lauren 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 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 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!
	395. Summer Fat Loss: Realistic Tips For Eating Out	04 juin 2026	00:21:35
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 2 is all about staying on track while eating out. For many women, meals out can feel like they're constantly setting you back from your fat loss goals. Between tempting foods that are hard to say no to, menus that make healthy, lower calorie choices feel confusing, and the social pressure that comes with summer plans, staying consistent can feel overwhelming. That's why in today's episode, I'm sharing five realistic tips for eating out if you want to lose fat and build muscle this summer. These strategies will help you make healthier choices no matter where you're dining by saving calories, prioritizing protein and fiber, and helping you stay mindful without feeling pressure to track every single bite (because let's be real, that's not realistic). You'll walk away with practical strategies for ordering at restaurants, balancing indulgent meals with your body composition goals, and navigating summer social events with more confidence while still making progress toward the results you want. MARK YOUR CALENDARS: On June 14th, Hot Girl Summer will begin. To join the Hot & Healthy Membership, click HERE Apply to be coached by Lauren 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 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 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!
	394. Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain	01 juin 2026	00:19:48
Welcome to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 1 is all about weekends because while it can feel easy to stay on track during the week when life has more structure… summer weekends filled with travel, beach days, BBQs, meals out, and spontaneous plans can make consistency feel nearly impossible. Instead of undoing your progress every weekend and feeling stuck losing and regaining the same few pounds, today's episode covers five realistic strategies I recommend to women who want to lose fat, get lean, and transform their body this summer — without feeling restrictive or obsessive. I'm sharing the exact approaches I use myself during a season where I genuinely love eating out, socializing, and indulging a little, plus the strategies I teach my clients to enjoy summer while still seeing progress. You'll walk away with simple goals for navigating restaurants, fitting in fun foods that actually feel worth it, and a practical strategy for handling higher-calorie summer foods (yes, ice cream and alcohol included) so they fit into your goals without sabotaging your results. Get started with my 7 Day Cut Plan HERE Apply to be coached by Lauren 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 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For 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!
	393. I'm Pregnant Again (First Trimester Recap & What I'm Doing Differently For Baby 2)	28 mai 2026	00:32:21
Surprise… I'm pregnant with baby #2! In today's solo episode, I'm sharing a personal life update and opening up about how the first trimester has gone, plus what I'm intentionally doing differently this pregnancy to support my health, fitness, mindset, and nutrition. After experiencing a chemical pregnancy earlier this year and going through pregnancy once before, this experience has felt very different emotionally, mentally, and physically. I'm sharing how those experiences have shaped the way I'm approaching this season, including how I'm learning to trust my body, care for it, and keep living my life while growing a baby. In this honest and vulnerable episode, we're talking about: 👉🏼 Pregnancy after early loss and the emotions that come with it 👉🏼 The mindset shifts I've had between pregnancy #1 and pregnancy #2 👉🏼 How I'm approaching fitness, movement, and nutrition in this season 👉🏼 The controversial take about using this time to "eat what you want" 👉🏼 How I balance pregnancy symptoms and positive nutrition habits I hope you enjoy this candid conversation and life update! Apply to be coached by Lauren 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 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 🎙️Episode 265: Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum) 🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis 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!
	392. Girl, Stop Being Mean To Yourself! How To Reframe Your Mindset When You Feel Like A Failure	25 mai 2026	00:17:55
Do you constantly put yourself down and dwell on the fact that you're not farther along on your weight loss journey? As a Registered Dietitian, one thing I've learned is that many women don't struggle with fat loss because they don't know what to do — they struggle because they don't know how to stay consistent when their mindset keeps tearing them down instead of building them up. In today's solo episode, I'm sharing how to reframe your mindset if you constantly focus on how far away you are from your dream body or spiral when the scale doesn't move as quickly as you hoped. You'll learn why so many women get stuck in the cycle of losing and regaining weight, how failure slowly becomes part of your identity, and the mindset shift that needs to happen if you truly want to change your body and feel confident again. If you've been overly critical of yourself lately, this episode is for you. Apply to be coached by Lauren 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 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️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!
	391. MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life	21 mai 2026	00:39:21
If what you used to do to lose weight worked in the past but no longer fits your schedule or lifestyle, you're not alone. In today's episode, I'm joined by Madeleine from the Hot & Healthy Membership to talk about how she transitioned away from very low-carb dieting and keto toward a more balanced, sustainable approach to fat loss that actually fit her real life. Like many women, Madeleine believed being more restriction would lead to better results. But over time, trying to maintain keto while working intense hours as a pharmacist in her residency program became unrealistic and exhausting. Keto worked for her — until it didn't. She wanted a way to lose fat, feel confident in her body, and still enjoy eating out and spending time with friends without constantly feeling restricted. In this episode, Madeleine shares how she slowly reintroduced carbs despite being afraid to at first, how she shifted her focus from just losing weight on the scale to body recomposition, and the habits that helped her become leaner, stronger, and more confident than ever before. If you've ever wondered whether you can lose fat without cutting out entire food groups and carbs, this episode will show you exactly what's possible and how to do it, too. Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent HERE Apply to be coached by Lauren 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 349: ALYSSA'S STORY: Losing 20 Pounds by Putting Herself First With Simple, Realistic Weight Loss Tweaks 🎙️Episode 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall) 🎙️Episode 173: DIVYA'S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO Progress 🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off 🎙️Episode 89: KARI'S STORY: How to Go From Fad Diets to 20 Pounds Down 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!
	390. The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks	18 mai 2026	00:25:17
If you're ready to lose 10 or more pounds but feel stuck wondering what to eat to actually burn fat, today's episode is going to give you the roadmap you've been missing. Instead of just telling you what to do, I'm breaking down exactly how my client Mary lost 15 pounds in just 10 weeks inside my 90 Day Fit Babe Body coaching program — while running a business, working long hours, traveling, eating out, and still living her real life. Because the truth is: most women don't need more information. They need to understand how to realistically apply fat loss habits consistently enough to see results. In this episode, I'm sharing the exact habits Mary focused on, the nutrition changes that made the biggest difference, and the powerful mindset shift that helped her finally stop starting over and fully commit to her goals. Join Slim Down, Eat Up HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent 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 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) 🎙️Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right 🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale 🎙️Episode 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome 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!

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