Today I'm bringing you episode 4 of my new 6-part series, The Missing Piece, where I'm addressing why "hitting your macros" doesn't always yield fat loss and the progress you think it will.

If you're putting in the work, logging your food, and still finding progress out of reach – this episode is for you.

In today's episode I'm revealing the massively overlooked reason your body might be holding onto weight and fat despite appearing to "hit your macros" as you log your food. I'm sharing why what you eat (not just how much you eat) matters if your goal is to lose body fat and lean out.

By the end of this episode, you'll walk away confidently knowing how to hit your nutrition goals, make your hard work count, and finally see those fat loss results you deserve.

Grab the Mix and Match Fiber Cheat Sheet HERE

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks

🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake)

🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types

🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better

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!

Today I'm bringing you episode 3 of my new 6-part series, The Missing Piece, and we're talking about one of the biggest mistakes women make when it comes to carbs that can lead to difficulty losing body fat and that's often overlooked.

Are carbs really the enemy, or is it the way you're eating them that's sabotaging your body goals? Today I'm sharing the truth behind carbs and explaining how this category of foods are not created equal when it comes to your metabolism. Some carbs spike your blood sugar and leave you hangry, whereas others are literally designed to keep you full for hours and sculpt a fit body.

In today's episode, I'm breaking down the two most common mistakes women make when it comes to carbs in their diet, why your macros might look perfect on paper but still leave you stuck, and the science-backed approach to building a balanced plate that fuels fat loss and keeps you fuller longer.

P.S. Ready to eat more and finally weigh less? My new program Slim Down, Eat Up drops Sunday, November 16th — mark your calendar!

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks

🎙️Episode 440: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake)

🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work

🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better

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

On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss how to approach losing body fat without having to give up your social life, going out to eat and enjoying food.

Many women when on a diet program intentionally trying to lose body fat get anxious when they have meals out or events that can have tempting food options. While it's important to eat at home – it isn't realistic to think that you'll never go out to eat… even when you're trying to get fit and lose weight.

That's why today's episode is here to help you with your mindset, and your macros. I'm breaking down how to stay on track when out to eat with simple strategies and a proven approach that will decrease your stress and anxiety in these situations. I also discuss cheat meals, when to know it's worth it to indulge and other strategies you can begin to implement so you strike the perfect balance of enjoying yourself without over-doing it.

By the end of the episode you'll ditch food anxiety, learn to call a meal "fun" without derailing your results, and walk away confident that you can enjoy life and keep making progress.

Join the 31 Day Fit Girl Fall Challenge HERE

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️ Episode 329: Welcome To Fit Girl Fall 2025

🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall)

🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)

🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)

🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)

🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)

🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)

🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)

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

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

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

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

Shop Our 30 Day Fat Loss Jumpstart Bundle HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

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

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

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

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

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

Watch The Free Weight Loss Jumpstart Training HERE

Shop Our 30 Day Fat Loss Jumpstart Bundle HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 163: Dietitian Diet Review (Whole30)

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

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

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

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

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

🎙️Episode 54: Does Intermittent Fasting Work?

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

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

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

Related Episodes:

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

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

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

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

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

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

 Related Episodes:

🎙️Listen to the Losing Weight As You Age Series Playlist

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

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

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

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

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

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

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

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

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

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

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

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

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

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

On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss two ways to approach calculating your calories for fat loss regardless of if you want to track your food intake.

Determining your target calorie deficit is an important core step towards your journey to losing body fat because without context into how much you should be eating, it's very challenging (if not impossible) to determine the daily food plan you should be following.

For this reason, I'll be sharing two methods I use with clients to help you determine how much you should be eating for results. The first method is rooted in science and numbers, while the other method is less invasive into your lifestyle and instead uses how you currently eat in your real-life to help guide how to get into a calorie deficit.

By the end you'll leave this episode with knowledge on how to determine how much you should be eating and how to apply this information to your daily life to begin seeing fat loss on both your body – and the scale.

Join the 31 Day Fit Girl Fall Challenge HERE

Grab the Fat Loss Calorie Calculator HERE

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 329: Welcome To Fit Girl Fall 2025

🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year

🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)

🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)

🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)

🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)

🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)

🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

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

Related Episodes:

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

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

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

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

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

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

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

🎙️Episode 84: How To Eat Out & Lose Weight

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

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

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

🎙️Episode 56: Why You Keep Regaining Weight

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

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

Welcome to episode 4 of Shed Fat For Summer Series!

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

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

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

Grab my FREE Toning Up Guide for Summer HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Tune in to the Shed Fat For Summer Series Playlist

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

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

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

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

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

Welcome to episode 3 of Shed Fat For Summer!

On today's episode I am sitting down solo to talk about what I would do if I wanted to lose 10 pounds by July 4th. I discuss how much weight is possible to lose each week when you first begin your journey, what goes into setting a realistic weekly weight loss goal and my personal top tips I suggest following if you want to lose weight as fast (and sustainable) as you can ahead of July 4th.

The tips I share in this episode will help you jumpstart your progress, and are actually the exact approaches I plan to use on my postpartum weight loss journey this summer, too!

PS: New Freebie Alert! Don't forget to grab this brand new FREE Toning Up Guide for Summer. You can grab it 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 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)

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

🎙Episode 151: Are You Tracking Your Calories Wrong?

🎙Episode 91: Flexible Calorie Tracking For Weight Loss

🎙Episode 69: Goal Weights And How To Track Weight 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!

Welcome to episode 2 of Shed Fat For Summer!

On today's episode I am sitting down solo to share my complete guide to toning up featuring 7 simple strategies you must master to lean out, lose fat and tone up this summer. By the end of today's episode, you'll learn simple strategies and easy tweaks you can make to how you eat and exercise to begin seeing progress alongside personal tips to make toning up easier this time of year, which have personally worked for me!

PS: New Freebie Alert! Don't forget to grab this brand new FREE Toning Up Guide for Summer that goes along with today's episode. You can grab it HERE

Limited Time Only: Join the Hot Girl Summer Sale and SAVE $100 HERE

Additional Links:

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

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

🎙️Episode 98: Alan Aragon On: "If It Fits Your Macros"

🎙️Episode 95: Real Talk: Orangetheory, Barry's Bootcamp, F45 And Crossfit

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

Welcome to episode 1 of our Shed Fat For Summer Series!

On today's episode I am sitting down solo to discuss 3 hard truths you must know about losing fat and up-leveling your fitness routine that I firmly believe are SO important to achieving success on your fitness journey. By the end of this episode, you'll learn what it takes to see success when working towards a specific fitness goal, why healthy eating is great but won't always be the thing that "works" specifically for fat loss and how to overcome procrastination on your weight loss journey if you're always putting off doing what you need to do.

Plus, I discuss what to actually expect when you are trying to lose more weight and see more progress when you've been stuck because the truth is, it isn't always going to feel "comfortable."

Join the Hot Girl Summer Sale and SAVE $100 HERE

Apply for 90 Day Fit Babe Body Coaching 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

Related Episodes:

🎙️Episode 175: FIT GIRL FALL: How To AVOID Falling Off Track With Your Fitness Goals During Fall

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

🎙️Episode 82: Intuitive Eating Doesn't Work… For Weight Loss

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

On today's episode, I am joined by a special member of the Hot and Healthy Membership named Jordan who is sharing how she has been able to lose 14 pounds and break through a weight loss plateau ahead of her wedding by focusing on the basics of balanced eating. If you struggle with being honest with yourself about the areas of your diet that need to change for you to see results, you're going to love Jordan's honesty and be inspired to overcome any weight loss entitlement you've been dealing with, too.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

🎙️Episode 202: CAMILLE'S STORY: Losing 12 Pounds In 12 Weeks For Her Wedding After GAINING Weight At Orangetheory

🎙️Episode 141: I'm STUCK And Not Losing Weight, What Should I Do?

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

On today's episode, I am sitting down solo to discuss some of my favorite simple tips on how to stay on track with your weight loss goals during holiday weekends, such as Memorial Day which is fast approaching.

PS: Did you hear the news? Starting on Tuesday May 28th (the day after Memorial Day) I'll be helping you get back on track after your holiday weekend and kick off Hot Girl Summer right. For the entire week I'll be hosting a "Shed Fat For Summer Week" on my email list where I'll be sharing all my best tips, tricks and advice to help you shed fat for summer. If you're not on my email list, you can sign up at the link below!

Get on my email list for Shedding Fat for Summer HERE 

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 188: How To Stay On Track During Big Dinner Events & Plan In Treats

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

🎙️Episode 125: 5 Thanksgiving Weight Loss Mistakes

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

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

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Candice regarding how to manage and reduce cortisol levels in hopes of losing belly fat. By the end of today's episode you can expect to learn the relationship between cortisol and excess body fat, lifestyle factors within your control that can help you reduce your cortisol levels, and a few specific lifestyle and nutrition changes you can implement today to help you manage and reduce chronically high cortisol levels to support your fat loss journey.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

🎙️Episode 169: BONUS: How To Eat More Fiber To Lose Fat

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

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

Fit Girl Fall is here! On today's episode I am kicking off our Fall Fat Loss series by sharing my top tips to see more progress physically over the next 30 days than you have all year.

If you're feeling stuck in a rut with your progress, the scale isn't moving and you know something needs to change but you aren't sure what – the tips in this episode are going to guide you in the right direction so you make intentional changes that are guaranteed to produce incredible results.

The strategies in this episode are not only go-to's for me when I'm working with clients, but they are also best practices I swear by whenever I want to level up and lean out. I hope you enjoy them and most importantly, give them a try over the next month.

Join the 31 Day Fit Girl Fall Challenge HERE

Purchase the Hot & Healthy Planner Pad HERE

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 329: Welcome To Fit Girl Fall 2025

🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)

🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)

🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)

🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)

🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)

🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)

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

On today's episode I am joined by a former 90 Day Fit Babe Body client named Lauren who just wrapped up 6 months of coaching with Team TSN, and has been able to lose 23 pounds and counting.

If you have recently gained weight and you're ready to get into the best, most confident shape of your life - you're going to love this episode. Lauren recaps the weight gain she experienced after getting married and her year-long honeymoon phase alongside the exact steps she took to losing weight while embarking on countless work-related trips, tropical vacations and the entire holiday season including Thanksgiving and Christmas.

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 In Vs. What Is The WORK

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

🎙️Episode 188: How To Stay On Track During Big Dinner Events & Plan In Treats

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

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

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

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Ashlyn regarding the best type of exercise for weight loss. By the end of the episode you can expect to learn what type of training is best for the goal of weight loss and how I personally recommend incorporating exercise into your fitness routine to see more progress.

Join my 30 30 in 30 Challenge HERE 

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Listen to the Losing Weight As You Age Series Playlist

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

🎙️Episode 167: 3 Hard Truths About Losing Fat & Up-Leveling Your Fitness

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

On today's episode I am sitting down solo to answer a question one of our lovely listeners named Lauren asked related to emotional eating and overeating when stressed. I share practical tips to break the cycle of emotionally-fueled overeating and also give you specific strategies that I find work best for women who are very stressed to soothe negative feelings in other ways besides turning to food.

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

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

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

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

🎙️Episode 166: BONUS: How To Stop Overeating Every Weekend

🎙️Episode 39: The Real Reason You're Overeating

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

On today's episode I am sitting down solo to answer all your questions on maintaining your weight loss after dieting. I discuss common questions about maintenance such as when to know if you're ready to graduate from dieting, what you can do to prevent weight regain when transitioning into maintenance and I also share my top tips to approach eating more intuitively after calorie tracking to lose weight on your fitness journey.

NEW: Join Maintainista and purchase your 1:1 coaching call 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 217: SAMANTHA'S STORY: 30 Pounds Down After Finding The "Grey Area" Between Restriction & Intuitive Eating

🎙️Episode 91: Flexible Calorie Tracking For Weight Loss

🎙️Episode 82: Intuitive Eating Doesn't Work… For Weight Loss

🎙️Episode 77: How To Maintain Your Weight Loss For LIFE!

PS: Did you enjoy today's episode? I'd greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!

Love food and going out to eat, but aren't sure how to fit it into your weight loss goals? Or maybe you have an upcoming event like a dinner date or weekend trip where you know you'll go out to eat, and you're feeling nervous about how to stay on track.

If this is you, you're going to love today's episode where I'm sharing my top ten tips to help you stay on track while eating out without feeling deprived, restricted or hungry.

Don't forget that next week I'm kicking off a FREE week focused on eating out and staying on track, known as Dieting While Dining Out Week! To sign up to receive all my tips in your inbox every day, be sure to get on my email list. If you're not on it, it's linked below!

Sign up for Dieting While Dining Out Week: thesororitynutritionist.com/dining-out-week

Join my 30 Day Fat Loss Challenge: https://thesororitynutritionist.com/30challenge

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

🎙️Episode 168: DANIELLE'S STORY: How To Drop 2 Jean Sizes While Going Out To Eat

🎙️Episode 84: How To Eat Out & Lose Weight

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

PS: Did you enjoy today's episode? I'd greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!

If you're trying to find the grey area when approaching your goals that isn't too intense but also isn't you just "eating whatever you want" - you're going to love our guest on today's episode where I sit down with Hot & Healthy Member Samantha to discuss how she lost 33 pounds (now over 40 pounds down as this is going live) by discovering this sweet spot.

Samantha is a busy nurse who had done a lot of intense diets with very restrictive food rules, which led her to the world of intuitive eating and eating whatever she wanted. Problem was, neither of these approaches allowed her to achieve her goals and in fact held her back from giving her body what it really needed.

In today's episode, Samantha and I sit down and chat about:

- Why structure isn't a bad thing when dieting and how to implement structure in your diet without it feeling like a diet

- What specific diet changes to make to ensure healthy eating feels realistic and approachable with a busy schedule

- What to do when you feel like all the odds are stacked against you, alongside Samantha's personal story with working night shifts and being diagnosed with PCOS before embarking on this weight loss journey with TSN

- Expectations around weekly weight loss and progress, including what amount of weight Samantha lost each week with the changes that she made

I hope you enjoy today's episode with our amazing guest, Sam!

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

🎙️Episode 82: Intuitive Eating Doesn't Work...For Weight Loss

🎙️Episode 28: The Truth About Intuitive Eating

🎙️Episode 204: REAL TALK WITH LAUREN: Healthier Taco Bell Order, What If You Hate Counting Calories, How To Approach Weight Loss With PCOS

PS: Did you enjoy today's episode? I'd greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!

Do you start your day with such great intentions to eat healthy and make the best food choices for your goals… but as soon as your workday ends and you get home, you find yourself wanting to raid every nook and cranny of your pantry gobbling every snack in sight? That's what we're discussing in today's episode!

In this Q&A episode, I'm going to give advice to a question one of our listener's named Julie has asked about what to do to prevent eating everything in sight when you get home from work.

What we are covering today: 

- Why you might find yourself overeating at the end of the day

- What to have for breakfast to help with fullness and appetite management

- My favorite go-to breakfast

- Quick tips for planning your day to ensure you aren't under-eating

Want your question answered? Get advice from Lauren on the show: https://thesororitynutritionist.com/advice

Join my 30 Day Fat Loss Challenge: https://thesororitynutritionist.com/30challenge

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for coaching: 90 Day Fit Babe Body

Related Episodes:

🎙️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

🎙️Episode 150: Struggle With Weekend Overeating? My Top Tips

🎙️Episode 39: The Real Reason You're Overeating

Let's be friends on Instagram: @sorority.nutritionist

PS: Did you enjoy today's episode? I'd greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!

Welcome to the final episode of the Losing Weight As You Age series! In today's episode, I'm sharing some important (but hard) truths about losing weight if you are 30 years old or older that are important to embody for the results you crave to see. These truths are critical to losing weight as you get older, and something you can't ignore or else it will sabotage you. I hope you enjoy today's episode!

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

🎙️Listen to the Losing Weight As You Age Series Playlist

🎙️Episode 192: Why Losing Weight In Your 20'S Is NOT The Same As Your 30'S And 40'S

🎙️Episode 184: CATHERINE'S STORY: Fat Loss In Your 50'S (12 Pounds Down In 9 Weeks)

PS: Did you enjoy today's episode? I'd greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!

Welcome back to the Losing Weight As You Age Series! 

Today I'm bringing you part 4 of our 5 part series and tackling a question many of us face: What to do when you're putting in the effort but not seeing the changes in your body that you expect?

In today's episode I'll start by sharing what not to do especially as it pertains to weight loss when you're no longer in your 20's. I will also be sharing the three most important things I want you to focus on and emphasize when you are not losing weight, so you don't waste time getting down on yourself or making changes that don't lead to positive results… and instead see the results you deserve.

 Join my 30 Day Fat Loss Challenge: https://thesororitynutritionist.com/30challenge

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

🎙️Listen to the Losing Weight As You Age Series Playlist

🎙️Episode 211: What You Must Get Serious About If You Want To Lose Weight After 30 (Losing Weight As You Age Series)

🎙️Episode 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome It)

🎙️Episode 192: Why Losing Weight In Your 20's Is NOT The Same As Your 30's and 40's

🎙️Episode 184: CATHERINE'S STORY: Fat Loss In Your 50's (12 Pounds Down In 9 Weeks)

🎙️Episode 19: MICHELLE'S STORY: Hitting 10 Pounds Down On Her 40th Birthday!

PS: Did you enjoy today's episode? I'd greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!

I'm so excited to bring you another episode from our Real Talk with Lauren series. Today, I'm answering a question from our lovely listener Courtney on weight gain, body changes and pregnancy. 

In this episode, we are covering: 

- The fear of pregnancy weight gain

- The emotional challenges of transitioning from a fit lifestyle to pregnancy

- How to reframe your thoughts about body changes

- Strategies for navigating body changes (specifically weight gain) during your pregnancy journey

- My own fit pregnant journey

Get advice from Lauren on the show: https://thesororitynutritionist.com/advice

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

🎙️Listen to more episodes on Real Talk with Lauren

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

🎙️Episode 165: MICHELLE'S STORY: 20 Pounds Down & Being A Healthy Role Model As A Mom

PS: Did you enjoy today's episode? I'd greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!

Welcome to Fit Girl Fall 2025!

Every October I hit reset with my signature Fit Girl Fall Series and choose a theme specific to help you with your diet and exercise routines relevant to this busy time of year. For the entire month of October I stick to this theme with every episode that I release alongside dropping two episodes every single week.

This year, the theme is focused on fat loss. Whether your goal is to shed body fat, refine your approach and tighten up your nutrition and workouts, or finally take that first step into a healthier routine — you're going to love what we have coming your way on the show.

And to kick off the series today, you're getting two episodes. In this one, I'm breaking down what Fit Girl Fall is all about — this year's theme and what you can expect from the series. Then, make sure to check out episode 330 which dropped today as well, because that's our official kickoff episode!

Join the 31 Day Fit Girl Fall Challenge HERE

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year

🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)

🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)

🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)

🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)

🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)

🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)

🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)

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

In today's episode, we are talking about all things cortisol and weight loss.

Chances are you've heard about "controlling cortisol" or "lowering cortisol" on social media, but is this trend actually accurate and something you need to worry about? By the end of today's episode, I will set the record straight. You will learn more about cortisol and its influence on weight, why not all cortisol spikes are created equal when it comes to body fat gain and weight loss resistance and what all this means for your weight loss journey, too.

Join my 30 Day Fat Loss Challenge: 30 30 in 30 Challenge

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

🎙️ Episode 187: PART 2: The Science Behind Building Muscle

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

🎙️Episode 135: The WORST Diet & Exercise Advice From Trainers

🎙️Episode 67: The WORST Nutrition Advice

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

Welcome back to the Losing Weight As You Age Series! 

In today's episode I am diving into part 3 of our 5 part series and having a very open and important conversation about the things that you have to get serious about if you want to lose weight and you are over the age of 30.

By the end of this episode you will understand why focusing on body composition is more important than being a slave to the scale, the importance of managing your carbohydrate intake as you age, how realistic expectations play into your ability to see success, and the crucial role self care has on your weight loss outcomes.

Join my 30 Day Fat Loss Challenge: 30 30 in 30 Challenge

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

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

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

PS: Did you enjoy today's episode? I'd greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!

In this episode, I sit down with Hot & Healthy Member Ana to discuss how she lost 14 pounds for her wedding, all while traveling internationally and enjoying the fun foods that come with it!

Whoever said you can't have your cake (well Levain cookies and pasta in New York City) and eat it too never met Ana. She is a testament that you don't have to put your life on hold to lose weight. Instead, you just have to stick to the plan. 

On today's episode, we discuss a common dilemma many face—how to lose weight without sacrificing the joys of eating and dive deep into Ana's relatable experiences with yo-yo dieting. She also shares her strategic approach to balancing her specific calorie budget, how she learned to trust the process of making sustainable lifestyle changes alongside the specific mindset and strategies she used to lose weight for her wedding.

I hope you feel inspired by this episode about staying positive and focused on losing weight in a realistic way, one Levain cookie at a time.

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

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

🎙️Episode 82: Intuitive Eating Doesn't Work… For Weight Loss

🎙️Episode 37: How To Feel SEXY On Your Wedding Day

🎙️Episode 29: Shredding For The Wedding With Fit Babe Morgan

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

Have you felt like you can't have sweet treats in the house without overdoing it? If this is you, you're going to love today's mini episode where I'm breaking down how to navigate your sweet tooth when losing weight… especially if you struggle with emotional eating or overeating.

By the end of today's episode you'll learn about sugar addiction, what impacts your sugar cravings and how to decrease your chances of overeating sweets if this is an area on your fitness journey that feels out of control.

I hope this episode helps you improve your relationship with sugar and sweets, and create some positive boundaries with trigger foods so you can incorporate them into your diet but also ensure they aren't harming your health, or your results.

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Apply for Coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

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

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

🎙️Episode 162: Balance Your Blood Sugar To Lose Fat

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

PS: Did you enjoy today's episode? I'd greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!

 Welcome back to the Losing Weight As You Age Series! 

In today's episode I am diving into part 2 of our 5 part series and specifically sharing the 5 easy habits that you should focus on implementing to lose fat in your 40's.

By the end of today's episode, you'll learn not only the habits I strategically recommend to target fat loss (particularly helpful for that abdominal fat that can be so stubborn to lose) but also the specific foods and exercises that are crucial to boosting how many calories you burn, making weight loss easier at any age.

Whether you're premenopausal, postmenopausal, going through menopause, or younger like myself (hello I'm 30 and pregnant) - you can still benefit from these tips! I practice them in my life, too.

I hope you enjoy today's episode! And if you do, don't forget to leave a rating and review so this show can continue to help more women transform their body and relationship to food as well.

Watch my FREE Weight Loss Webinar: 3 Simple Steps to Start Losing Weight

Learn more and apply for coaching: 90 Day Fit Babe Body

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join my Program: The Membership

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

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

🎙️Episode 162: Balance Your Blood Sugar To Lose Fat

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

🎙️Episode 192: Why Losing Weight In Your 20'S Is NOT The Same As Your 30'S And 40'S

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

Have you ever started a diet to only find yourself focusing on the scale every single day, only to see it not move as fast as you'd like (or not at all) - leading to frustration, overwhelm and annoyance? If this sounds just like you, what if I told you these are the initial signs of "weight loss entitlement" which is something that can really hold you back from seeing the results you desire so badly!

That's why I'm so fired up for today's episode because I'm going to break down what weight loss entitlement is and paint the picture for you of what it looks like so you can see if it may be something you are struggling from. Plus, I'm going into why it happens and how you can overcome it. 

My hope for you is that you can truly understand why weight loss entitlement can hold you back, and how to change your approach so you feel amazing as you work towards your goals.

Get advice from Lauren on the show: https://thesororitynutritionist.com/advice

Mini Course from today's episode: Stuck to Slaying Weight Loss

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Join My Program: The Hot & Healthy Membership

Apply for coaching: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

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

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

🎙️Episode 175: FIT GIRL FALL: How To AVOID Falling Off Track With Your Fitness Goals During Fall

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

🎙️Episode 151: Are You Tracking Your Calories Wrong?

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

🎙️Episode 69: Goal Weights And How To Track Weight Loss Progress

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

Welcome to the Losing Weight As You Age Series! 

This is a 5 part series on how you can be the best version of yourself as you get older and to help you understand what is actually happening to your body as a woman as you age.

If you're feeling really uncomfortable in your body and feel like your body is changing and you're broken, Part 1 of this series is for you! In today's episode, we're diving into everything menopause, specifically why it's harder to lose weight in your 40's and when you're going through menopause. I will be covering what menopause is, what happens to our bodies leading up to and during this time, and how this transition impacts our weight and what we look like. I'm also covering the three main nutrition-related changes that happen in your body during menopause that change what we look like and actually make losing weight more difficult.

No matter your age, these are things that truthfully, you want to start prioritizing before you even hit this phase of your life. It is never too late to start, but it's also never too early to begin as well. Get excited and let's dive into Part 1!

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

 Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

 Sign up for my monthly program: The Membership

 Join my signature coaching program: 90 Day Fit Babe Body

 Let's be friends on Instagram: @sorority.nutritionist

 Related Episodes:

🎙️Episode 192: Why Losing Weight In Your 20'S Is NOT The Same As Your 30'S And 40'

🎙️Episode 162: Balance Your Blood Sugar To Lose Fat

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

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

In today's episode, we are joined by my incredible former 90 Day Fit Babe Body client named Molly! If you want to lose weight without obsessing over the scale or feeling deprived, the real talk in this episode is going to be just what you need.

Molly recaps the weight gain she experienced after getting married in her honeymoon phase and also honestly shares everything that held her back despite doing "a lot" right before signing up for coaching. From her ah-ha moments about her food choices before changing her diet to her approach to alcohol so it doesn't sabotage her - if you need to step it up to get to your goals, this episode will give you that motivation.

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

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Sign up for my monthly program: The Membership

Join my signature coaching program: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

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

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

🎙️Episode 181: FIT GIRL FALL: The Simple Roadmap To Losing Your First 10 Pounds

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

🎙️Episode 20: SHEYLAH'S STORY: Eats Carbs Every Day & Has Kept Her Weight Off For Nearly 2 Years!

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

In this episode of Real Talk with Lauren, I'm sharing my thoughts and advice on questions you ladies submitted.

What we're discussing today:

- My fave healthier orders from Taco Bell

- What to do if you hate counting calories

- How to stop food obsession when dieting

- How to approach weight loss if you have PCOS

- Why a calorie deficit shouldn't be the only thing you're focusing on

Head to thesororitynutritionist.com/get-advice to submit your questions for the next Real Talk with Lauren episode!

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Sign up for my monthly program: The Membership

Join my signature coaching program: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

🎙️Episode 136: Health Fast Food I'd Eat As A Dietitian

🎙️Episode 27: Fit Babe SHORTIE Shannon Ditched Keto And Toned Up Her Body By Counting Calories

GET ADVICE FROM LAUREN: thesororitynutritionist.com/get-advice 

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

In today's episode I'm breaking down a simple, step by step roadmap on how to lose 20 or more pounds. I'm covering how long it takes to lose this much weight, what you have to change in your diet, what changes you should make first and why PLUS I also share workout tips if you want to lose this much weight, too! 

If you'd like to work with us in a supportive coaching environment to learn what to eat and be held accountable, click here to apply for coaching! 90 Day Fit Babe Body

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Sign up for my monthly program: The Membership

Let's be friends on Instagram: @sorority.nutritionist

Related Episodes:

🎙️Episode 200: The #1 Thing That Makes Or Breaks Your Weight Loss Results When Dieting

🎙️Episode 197: 7 Practical Dieting Tips For Your New Year Weight Loss Goals

🎙️Episode 194: BONUS: How To Know If Your Weight Loss Is "Too Slow"

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

🎙️Episode 143: Diet Tweaks To Help You Shed Fat And Lose 10 Or More Pounds

🎙️Episode 141: I'm STUCK And Not Losing Weight, What Should I Do?

🎙️Episode 91: Flexible Calorie Tracking For Weight Loss

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

On today's episode I am sitting down solo to discuss all things weight loss weigh-ins as inspired by one of our amazing listener's named Kelsey who left a comment on a recent episode on Spotify regarding how often she should be weighing in.

In this, I'm discussing how to approach weigh-ins, how often you should weigh in, when it's appropriate to stop weighing in as frequently or even at all if it's impacting your mental health and how to not let the number on the scale get the best of you according to science.

My hope is for you to walk away from this episode knowing exactly how to use weigh-ins to level up your progress without it physically and mentally draining you, or bringing you down… because at the end of the day the goal is to focus on the work – not the weigh in.

Join our Fit Girl Fall Challenge HERE!

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

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Take the free Weight Loss Personality Quiz HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 303: Q&A: When the Scale Stops Moving… Is It a Plateau or Just Part of the Process?

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

🎙️Episode 52: Why your obsession with the scale is sabotaging your weight loss

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

In today's episode, I'm joined by Hot & Healthy Member Camille to discuss how she's been able to lose 12 pounds in 12 weeks by learning how to maximize on the foods she was already enjoying!

Like a lot of women, Camille did everything from fad diets like intermittent fasting and juicing to even trying to do Orangetheory workouts as much as possible, only to find no real progress or results. Today, she opens up about the simple changes she made to her diet that changed the trajectory of her entire weight loss journey, how she incorporated more protein into her plant-based diet increasing her energy, mood and productivity - and as a teacher how she better navigates the food environment in schools to confidently determine what food is worth it and what isn't. Plus, she's spilling the beans on how she almost gave up her wedding weight loss goals and her best advice on staying motivated to achieve your wedding weight loss goals without it being a frustrating process. Let's dive in!

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Sign up for my monthly program: The Membership

Join my signature coaching program: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

Listen to my episode with Scheananigans with Scheana Shay: Hot Girl Walks & the Ozempic Fad with Nutritionist Lauren Hubert 

Related Episodes:

🎙️Episode 170: Wedding Weight Loss: How To Stay On Track As A Guest

🎙️Episode 37: How To Feel SEXY On Your Wedding Day

🎙️Episode 29: Shredding For The Wedding With Fit Babe Morgan

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

In today's episode, I share my top 5 tips to help you stay committed to your exercise routine, that way you stop constantly falling off the wagon and consistently show up to your workouts!

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Sign up for my monthly program: The Membership

Join my signature coaching program: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!

In today's episode, I am discussing the #1 thing that will either make or break your weight loss results when dieting regardless of your age, how much weight you're trying to lose or how many diets you've failed before. Are you ready to bridge the gap between where you are at now and where you want to be? Let me show you how!

Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight

Take my FREE Quiz: Why is Your Weight Loss a Hot Mess?

Sign up for my monthly program: The Membership

Join my signature coaching program: 90 Day Fit Babe Body

Let's be friends on Instagram: @sorority.nutritionist

PS: Are you loving the podcast? I'd greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!