Hot, Healthy, Never Hungry

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!

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!

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!

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!

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!

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!

If you are trying to get into the best shape this summer and lose body fat to look leaner, you've probably wondered how you should actually measure your progress. If so, you're not alone! In today's episode, I'm breaking down the two most common measurements women ask me about during a fat loss journey: BMI (Body Mass Index) and body fat percentage — and discussing which one is more helpful if you're trying to track real progress. By the end of this episode, you'll understand the difference between BMI and body fat percentage, what each one actually measures, and why neither number tells the full story on its own. I'm also diving into body recomposition, muscle mass, and the better ways to track fat loss progress so you can stop obsessing over a single number and start focusing on what's actually helping you get leaner, stronger, and more confident. Join Slim Down, Eat Up HERE 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 269: JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation 🎙️Episode 338: Q&A: How to Measure Body Fat At Home & Know If You're Really Making 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!

Do you feel like your eating habits are solid, but your unpredictable schedule is what's holding you back from fat loss? If that sounds familiar, you're not alone. In today's episode, I'm answering a question from Jenni – a listener from this show who is a nurse navigating long, busy, and often unpredictable shifts. We're diving into how to structure your day when your schedule isn't consistent, and why your approach to eating needs to be flexible, not perfect. Because even if your work hours are set… when (and how) you eat can vary a lot. This is something I see all the time with my clients, and in real life with my husband's career too. Inside the episode, I'm breaking down simple, realistic strategies to help you create more consistency in your day, support your fat loss goals, and know exactly what to do in those moments when you're not hungry, but also don't know when you'll be able to eat next. No matter what your schedule looks like, you'll walk away knowing how to stay on track with fat loss even when your day doesn't go as planned. 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 324: JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain) 🎙️Episode 217: SAMANTHA'S STORY: 30 Pounds Down After Finding The "Grey Area" Between Restriction & Intuitive Eating 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you know exactly what to do for weight loss, why does it still feel so hard to actually follow through? In today's episode, I'm sitting down with Kelly, a busy working mom who felt stuck in the same cycle so many women know all too well. She was trying all the "right" things, hitting her protein goals, and still not seeing the results she wanted. After years of starting and stopping, something finally clicked. Kelly shares what shifted when she stopped chasing quick fixes and started focusing on simple, repeatable habits that actually fit into her real life. We talk about the truth behind food noise, why convenience foods were keeping her stuck, and how leaning into whole foods, structure, and consistency helped her lose over 16 pounds without feeling restricted. If you're tired of constantly starting over and never seeing the physical results you know you are very capable of achieving – you're going to leave today's episode inspired to make a change and with tips that will actually help you see results. Purchase Slim Down, Eat Up 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 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over the Scale 🎙️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!

If you want to lose weight fast but every attempt leaves you burnt out, stuck, or gaining it all back, this episode is for you. If you feel like you have no time to waste and want to see progress as quickly as possible, but you're done with the restrictive, quick-fix approaches that never last — this episode is for you. Today, we're talking about how to see results faster in a way that's still healthy, realistic, and sustainable. By the end of this episode, you'll understand what "fast" fat loss actually looks like without harming your metabolism, along with six simple strategies to help you make intentional changes that move your body forward without starting over again. Grab my 30 Day Fat Loss Meal Plan to lock into fat loss without overthinking your meals HERE Join the Hot & Healthy Membership for affordable coaching, exactly what to eat for results and accountability to stay consistent HERE Apply for 1:1 coaching with me to lose weight at the fastest speed 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 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 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 282: The Truth About Carbs: Which Ones Help You Burn Fat? 🎙️Episode 169: BONUS: How to Eat More Fiber 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!

Why are you working so hard… and still not seeing the scale move? Welcome back to episode three of my 4-part mini series on restarting your weight loss journey — for good, where we're cutting through the noise and finally focusing on what actually works. This series is inspired by the real conversations I have every single day with my clients, and today's episode is all about helping you stop spinning your wheels and start seeing real progress. In this episode, we're getting clear on what truly matters for fat loss and what's just distracting you. I'm breaking down the exact "levers" that actually move the needle (and the ones that don't), why doing more isn't always better, and how to shift out of that exhausting cycle of trying everything without seeing results. By the end of this episode, you'll know exactly what to focus on, what to ignore, and how to approach fat loss in a way that's intentional, efficient, and actually works for your body so you can finally stop guessing and start seeing progress. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside HERE. Purchase Lean Without Logging 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 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️Episode 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 382: Restarting Weight Loss Series: Make This Your LAST Restart 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!

What makes this time different from every other time you've tried to lose weight? Welcome to my brand new 4-part mini series on restarting your weight loss journey… for good. This series was inspired by the real conversations I have daily with my 1:1 coaching clients — and for the first time, I'm bringing those exact, game-changing shifts directly to you. This series is for the woman who feels like she's always "starting over." The one who can lose a few pounds, but struggles to keep it off — and is ready to understand what actually needs to change so the results finally stick. In this first episode, we're diving into the shame that often comes with restarting, especially when maintaining weight loss has felt hard in the past. I break down the emotional attachment so many women have to their progress, and show you how to shift into a more factual, grounded approach so small setbacks don't turn into full-blown spirals. By the end of this episode, you'll start to see your journey through a completely different lens… where setbacks aren't failures, but data. Because this time around isn't about starting over, it's about finally doing it differently. MARK YOUR CALENDARS: On April 12th, the doors to Hot & Healthy Membership open. Join 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 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 381: Restarting Weight Loss Series: Focus On This, Ignore That 🎙️Episode 382: Restarting Weight Loss Series: Make This Your LAST Restart 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!

If you're a planner in your career, but winging your weight loss — how do you expect to see results when you're not giving your goals the same energy and focus as your job? In today's episode, I'm joined by my 1:1 coaching client Arlene, who went from feeling stuck and plateaued to losing 15 pounds in just 90 days, all while juggling her career as a busy attorney. When the old approaches she relied on (like eating 1,000 calories a day) stopped working, Arlene knew something had to change. The challenge wasn't just what to do, but how to make sustainable changes while balancing her career, travel, and social life. In this episode, Arlene shares the exact shifts she made to start prioritizing herself, lose nearly a pound per week, and stop overthinking food. You'll hear why a less restrictive approach (especially when eating out) actually worked better for her, and how she made it all fit into her real life. If you're an ambitious woman who wants to look your best, feel confident, and have more energy without putting your life on hold, you're going to love this conversation. Apply for 1:1 coaching with 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 184: CATHERINE'S STORY: Fat Loss in your 50's (12 Pounds Down in 9 Weeks) 🎙️Episode 214: What To Do When You Are NOT Losing Weight Like When You Were Younger (Losing Weight As You Age Series) 🎙️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) 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!