Hot, Healthy, Never Hungry

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, I'm sharing the ONE thing I want you to start doing today to help you lose your next 10 pounds of body fat. And fair warning… it might be one of the most controversial things I tell you all month. It's also the exact thing that humbles me and helps me see results whenever my own weight plateaus as a Dietitian. Especially if you're already eating healthy, prioritizing protein, and making "good" choices, this is going to help you uncover what might actually be standing between you and your results. If you're ready to get honest about what's holding you back from transforming, lock into your goals, and make the changes you actually need to see results, today's episode will humble you AND help you level up. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE 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 officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, we're talking about something that might sting a little: you're really good at losing weight… but you suck at keeping it off. Truth is, I don't just care about what the scale says a month from now. I care about where you are a year from now and whether you can actually maintain the results you worked for. To help break this cycle for you, I'm sharing why being good at losing weight doesn't always mean you know how to maintain it, the difference between motivation and commitment, and what needs to change if you want this time to actually be different. If you've lost the same 5, 10, or 20 pounds more times than you can count, only to gain it back and feel like you're starting over again… this episode is for you. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️ Episode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This 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!

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, I'm kicking off the series by showing you the exact plan and steps I would follow if my goal was to lose around 15 pounds before the end of the year. There are officially just a few months left in 2026, and that is PLENTY of time to make serious progress. You do not need to wait until January, and you definitely do not need to spend the next few months feeling like the only way to see progress is by never having an apple cider donut or pumpkin spice latte. Instead, I'm breaking down exactly what I would focus on from now through the end of the year, including what to prioritize, what to stop worrying about, and how to stay consistent when you have travel, holidays, dinners out, and plenty of fun food coming up. I also want to help you cut through all of the BS on social media telling you what you should be doing to lose weight, because you do not need another complicated diet or 47 new rules to follow. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Try the free Calorie Calculator HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ Episode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This 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 feel like you're doing really well with your nutrition 99% of the time at home, but every time you go out to eat, you somehow feel like you're derailing all of your progress… this episode is for you. The reality is, eating out does not have to mean your fat loss goals are automatically ruined. You can go to restaurants, enjoy the foods you love, have a social life, and still make progress. The problem is, most women don't realize that there are little mistakes they're making when dining out that they think are helping them stay on track, but are actually the exact things stalling their weight loss progress. That's why in today's episode, I'm breaking down 6 mistakes you might be making when eating out that are stalling your fat loss progress. These are the exact things I coach my clients through when we're looking at menus, food logs, and figuring out what may be holding them back from seeing progress if they dine out often. If you want to go out to eat, enjoy your life, and still shed fat without feeling like you have to be perfect or restrictive… you're going to love this episode. LAST CHANCE FOR 50% OFF. Join the Hot & Healthy Membership and our Fit Girl Fall Challenge HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️Episode 263: The Truth About Eating Out While Trying To Shed Fat & Tone Up 🎙️Episode 237: ALISHA'S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Post-Menopausal & Eating Out Weekly 🎙️Episode 218: 10 Tips To Stay On Track While Eating Out I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Are you under the impression that to lose weight, your only option is to eat less and less food? The reality is that a calorie deficit does matter for fat loss, but creating a calorie deficit does NOT mean constantly shrinking your portions, cutting more calories, or eating the littlest amount of food possible. In fact, if your approach to seeing results is primarily focused on eating less, it might actually be part of why you're having trouble losing fat in the first place. That's why in today's episode, I'm breaking down how to lose 1 pound a week without feeling like you constantly need to cut your calories or sacrifice the foods you actually enjoy. Because let's be honest: most of us want to look our best, feel amazing, and see the scale move, but we're also at a point in our lives where we're not willing to be hungry all day or give up our enjoyment around food just to lose weight. So if your weight is stuck and your first instinct is to eat less, listen to this episode before you cut your food again. I'm breaking down what could actually be getting in the way of your progress and what to focus on instead to make fat loss feel much more manageable… and even sustainable. If you want to lose fat, eat foods you actually enjoy, and stop feeling like you have to survive on less and less food to see results, this episode is for you. FIT GIRL FALL IS HERE! Join the Hot & Healthy Membership for 50% off and get access to our 5-week Fit Girl Fall Challenge, plus support from our dietitians and everything you need to make fat loss easier. Join HERE. Book a Game Plan Call HERE Shop Our Meal Plans HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Related Episodes: 🎙️Episode 411: The 4 Things Women Who Lose 1 Pound Per Week Do Differently 🎙️Episode 367: Why Eat Less Move More Isn't Wrong (It's Not What You Think) 🎙️Episode 107: Don't "Eat Less" for Weight Loss, It's Time to Eat RIGHT I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you feel like you're constantly reaching for snacks, grazing between meals, or wondering why you're never actually full, this episode is for you. Snacking isn't inherently bad… but when you're eating throughout the entire day without ever feeling satisfied, those extra calories can add up quickly even when you don't feel like you're eating a lot of food. The result? You unintentionally go over your calories without realizing it, and don't lose fat. After a decade of coaching women through fat loss, I see the same patterns come up over and over again when someone feels like they "can't stop snacking." And chances are, your constant hunger has less to do with willpower than you think. In today's episode, I'm breaking down the 3 biggest reasons you may be snacking all day, including the one I see holding women back from feeling full and satisfied the most. Plus, I'm sharing a simple strategy you can start using today to make your meals more filling, stop grazing between them, and make staying within your calorie budget for fat loss so much easier. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Shop Our Meal Plans HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 198: BONUS: 5 Tips To STOP Late Night Snacking 🎙️Episode 383: How To Lose Weight Fast But Safely & Sustainably 🎙️Episode 365: Easily Save Calories With These 7 Easy Food Swaps For Fat Loss I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Keeping 20 pounds off for 10 years didn't happen because I had more willpower or discipline than everyone else. The biggest shift was changing the standards I held myself to around how I ate, moved my body, and made decisions on a daily basis. Over time, those standards became habits and eventually just became the way I lived my life. After talking about this concept with my 1:1 coaching clients, I decided to dedicate today's episode to the exact rules I followed to maintain 20 pounds of weight loss for 10 years before embarking on my pregnancy and motherhood journeys. The rules I'm sharing aren't restrictive diet rules or another list of generic weight loss tips you "should" be following. They're the simple standards and habits that shaped how I approached food, movement, and consistency every day, allowing me to maintain my results without feeling like I was constantly dieting. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Grab the FREE Starbucks Swaps Guide HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 349: ALYSSA'S STORY: Losing 20 Pounds by Putting Herself First With Simple, Realistic Weight Loss Tweaks 🎙️Episode 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall) 🎙️Episode 173: DIVYA'S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO Progress I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Do you feel like you're sticking to your calories… until suddenly you're raiding the snack cabinet, grazing in the kitchen, or eating way more than you planned? If overeating is one of the biggest things keeping you from staying in a calorie deficit and seeing fat loss progress, today's episode is for you. Because while overeating can happen for so many different reasons, there are some very common nutrition-related habits I see with my clients that are actually very avoidable and things we can change. In this episode, I'm breaking down five common reasons you may be overeating and the realistic, practical solutions you can start trying to feel fuller, more satisfied, and more in control around food. We'll talk about how to know if you're eating enough earlier in the day, whether you're getting enough protein and fiber, how to make your meals actually filling so they support you for hours instead of minutes, and even how your workouts could be influencing your appetite. Because at the end of the day, the goal with fat loss isn't to be starving all the time. It's to understand what's actually causing you to overeat, fuel your body properly, and make the tweaks that help you feel good while still achieving your fat loss goals. Book a Game Plan Consultation HERE Join the Hot & Healthy Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 220: Q&A: How To Stop Emotional Overeating When Stressed 🎙️Episode 216: Q&A: How To Stop Overeating Everything In Sight When You Get Home From Work 🎙️Episode 190: SARAH'S STORY: How To STOP Overeating and Lose 50 Pounds 🎙️Episode 183: FIT GIRL FALL: What To Eat… After You Overeat 🎙️Episode 166: BONUS: How to Stop Overeating Every Weekend I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Losing weight is challenging on its own, but add a demanding career to the mix and it can feel even harder, especially when you don't have the right systems in place. That's why in today's episode, I'm tackling a topic I haven't addressed on the podcast before: losing fat when you have a busy, demanding career. When you're juggling deadlines, clients, meetings, family, and a million other responsibilities, your fat loss goals can quickly become the easiest thing to push to tomorrow. And the truth is, wanting results usually isn't the problem. It's making your goals a real priority when your time and mental bandwidth are already stretched thin. In this episode, I'm sharing four honest truths about losing fat with a demanding career, including the realistic shifts you may need to make with your time, the simple habits that can make staying on track so much easier, and why keeping commitments to yourself matters just as much as the ones you make at work. If you're ambitious, busy, and tired of your fat loss goals constantly falling to the bottom of your to do list, this episode is for you. Grab the FREE Starbucks Swaps Guide HERE Grab the Ultimate Fat Loss Recipe Vault HERE Book a Game Plan Consultation Call HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 179 FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight 🎙️Episode 293 How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen 🎙️Episode 324 JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain) 🎙️Episode 363 Q&A: How To Always Have Dinner Ready When Busy & Trying to Lose Weight I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

How can you track calories, pay attention to what you're eating and intentionally work toward weight loss without making your kids feel like they need to do the same? That's exactly what I'm addressing on today's episode after a listener asked how to pursue weight loss when you know little eyes are watching your every move. As a Dietitian and a mom, I think it's important to talk honestly about this. You should be mindful of how you talk about food, calories and your body around your children, but that doesn't mean you need to feel guilty for wanting to lose weight or work toward your own fitness goals. In this episode, I'm breaking down 3 things you can start doing today to pursue your own goals while still helping your children develop a positive relationship with food and their bodies. I'm also sharing my perspective on why wanting to lose fat does NOT automatically mean you're setting a bad example for your kids. We'll talk about how to be intentional about your own nutrition without making your goals your child's goals, what your kids are actually paying attention to, and what really matters when it comes to the example you're setting. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 415: Why Losing Weight Requires You To Be Selfish 🎙️ Episode 165: MICHELLE'S STORY: 20 Pounds Down & Being A Healthy Role Model as a Mom 🎙️ Episode 137: Can You Lose Weight & Have a Good Relationship With Food? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you've lost 10 or more pounds and now you're in a stubborn weight loss plateau, today's episode will help you get unstuck and start to see fat loss again. Instead of giving you another generic list of weight loss tips, I'm taking you behind the scenes with my client Catherine, who lost 13 pounds in just 9 weeks inside my 90 Day Fit Babe Body coaching program. Catherine came into coaching after already losing 30 pounds on her own, but had hit a frustrating plateau while working full time, raising two kids, navigating major life changes, and following a vegetarian diet. The best part of her story? She achieved these results without making exercise the focus. Because the truth is, most women don't need to work out harder to lose weight. They need to focus on the right nutrition habits that create sustainable fat loss and stop wasting energy on the things that don't move the needle. In this episode, I'm sharing the four biggest changes we made to help Catherine break through her plateau, why exercise wasn't the priority, and how you can apply these same strategies to finally start seeing progress with your own fat loss goals. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 407: My Client Was Tracking Calories & Eating High Protein… But Still Wasn't Losing Weight 🎙️ Episode 390: The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 🎙️ Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Back to school season doesn't have to mean falling off track with your nutrition. Whether your kids are heading back to school or you're simply stepping into a new routine this Fall, now is the perfect opportunity to reset your schedule and get your diet back on track. In today's episode, I'm sharing the exact strategy I use with myself and my clients to stay consistent during busy seasons. We'll talk about why you need to start by looking at your calendar and figuring out what your new routine actually looks like, how to plan your food around your busiest days, and the simple habit I use every night to stay ahead of what's coming the next day. I'll also show you how to use a new season as an opportunity to reinvent your meal routine with realistic meal prep that doesn't require cooking every meal, every day. From egg McMuffins and overnight oats to chicken salad, pasta bakes, and make-ahead meatballs, I'll share easy ideas to help you make healthy eating more convenient. If you're ready to use this back to school season as your fresh start, this episode will show you exactly how to create a routine that makes staying on track with your fat loss goals easier. And don't forget to check out my Ultimate Fat Loss Recipe Vault for 138 fat loss friendly recipes, or join the Hot & Healthy Membership for even more support, meal ideas, and accountability. Join the Hot & Healthy Membership HERE Grab the Ultimate Fat Loss Recipe Vault HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 411: The 4 Things Women Who Lose 1 Pound Per Week Do Differently 🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue 🎙️ Episode 175: FIT GIRL FALL: How To AVOID Falling Off Track With Your Fitness Goals During Fall I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Can you lose weight while breastfeeding without hurting your milk supply? On today's episode, I'm answering a question from a listener named Rachel about how to approach fat loss while breastfeeding without compromising her milk supply. One of the biggest concerns I hear from postpartum women is whether they have to choose between reaching their weight loss goals and continuing their breastfeeding journey. After going through this myself and coaching many women through this season of life, I've seen that the answer is often much more nuanced than people expect. In this episode, I'm sharing my own experience with nursing and postpartum fat loss, along with the story of a client who was able to lose 10 pounds while maintaining her milk supply. We'll also talk through the biggest things I want you to focus on, from calories and exercise to carbohydrates, timing, and what I want every new mom to consider before jumping into a fat loss phase. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 406: How to Finally Hit Your Calories & Macros for Fat Loss 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 358: Q&A: Struggling With Your Postpartum Body While Nursing? Let's Talk 🎙️ Episode 354: Do Calories Or Macros Matter More For Fat Loss? 🎙️ Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!