Hot, Healthy, Never Hungry

Epizódy

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  409. 5 Things To Avoid Muscle Loss When Trying To Lose Weight 23.07.2026 17min

  Losing fat is great... but not if you're also losing muscle in the process. One of the biggest and most avoidable mistakes you can make during a fat loss phase is losing muscle along with body fat. Muscle is your body's metabolic engine. The more muscle you maintain, the better positioned you are to keep your metabolism strong, support healthy blood sugar levels, and achieve the lean, toned look so many women are after. In today's episode, I'm sharing five things I want you to focus on if your goal is to lose body fat while maintaining, or even building, muscle. We'll cover the biggest mistakes that can lead to unnecessary muscle loss, along with the simple habits that will help you preserve muscle while continuing to make fat loss progress. If your goal is to improve your body composition instead of simply seeing a lower number on the scale, this episode is for you. Access the free Fat Loss Calorie Calculator HERE Grab the free Find Your Protein Guide HERE Join the 30 30 in 30 Challenge HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 372: Don't Care About The Scale & Want To Look Toned? Do These 2 Things 🎙️ Episode 366: I Want To Lose Fat And Gain Muscle: This Is What To Do 🎙️ Episode 327: Honest Truths About Speeding Up Your Fat Loss Progress I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  408. Q&A: Do You Really Need to Work Out 5 Days a Week? Here's What I Do 20.07.2026 22min

  Do you really need to work out five days a week to stay healthy or lose weight? What happens when work gets busier, you start a family, or your schedule changes and your old workout routine just isn't realistic anymore? In today's episode, I'm answering a listener question about what my workout routine actually looks like now that I'm balancing running a business as a Registered Dietitian, raising a toddler, and navigating my second pregnancy. I'm sharing how my approach to exercise has evolved over the years, why becoming a mom completely changed how I structure my workouts, and what I'm focusing on during pregnancy to stay strong, support my health, and prepare for an easier postpartum recovery. If you're in a season where life looks different than it used to, this episode will help you rethink what an effective workout routine can look like. You'll walk away with a more realistic, sustainable approach to exercise that supports your fat loss, health, and your long term goals. Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 393: I'm Pregnant Again (First Trimester Recap & What I'm Doing Differently For Baby 2) 🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  407. My Client Was Tracking Calories & Eating High Protein... But Still Wasn't Losing Weight 16.07.2026 18min

  One of the most frustrating feelings is doing everything right but still not losing weight.   On today's episode, I'm taking you behind the scenes with my client Elizabeth, who came into coaching already doing so many of the right things. She exercised consistently, tracked her calories and macros, prioritized protein, and stayed active… but she still wasn't seeing the fat loss she wanted. Instead of staying stuck, we figured out what was holding her back and those tweaks allowed her to finally break through her plateau. That's why today I am sharing what was actually keeping her stuck, the three biggest changes we made to help her lose 14 pounds, and why the answer wasn't another healthy recipe or generic workout program. If you've ever wondered why your healthy habits aren't translating into fat loss, this episode will help you understand what might be missing. Catch the replay of my free Masterclass Leaner, Faster HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 390: The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 🎙️ Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  406. How to Finally Hit Your Calories & Macros for Fat Loss 13.07.2026 14min

  If you know what your calories and macros are but struggle to actually hit them, today's episode is for you. One of the biggest mistakes I see women make is assuming that knowing their nutrition targets is enough. After coaching women for over a decade, I've learned that the real challenge isn't knowing what to do… It's consistently putting it into practice. In this episode, I'm sharing my five favorite strategies to make hitting your calories and macros feel easier and more automatic. These practical tips will help simplify your nutrition, reduce decision fatigue, and make it much easier to stay consistent so you can finally see the fat loss results you're working for. Register for my first free and live Masterclass Leaner, Faster that I'm hosting today, July 13th HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress 🎙️ Episode 354: Do Calories Or Macros Matter More For Fat Loss? 🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  405. Is It Really a Weight Loss Plateau... Or Are You Just Being Inconsistent? 09.07.2026 30min

  Have you really hit a weight loss plateau, or is inconsistency quietly getting in the way of your progress? On today's episode, I'm breaking down one of the biggest mistakes I see women make when they think they've hit a weight loss plateau. The truth is, sometimes your body has adapted and your plan needs to change. Other times, you're not actually in a plateau at all… you're just stuck. By the end of this episode, you'll learn how to tell the difference, the subtle ways inconsistency can sneak into your nutrition and workouts without you realizing it, and what your progress (or lack of) on the scale is actually trying to tell you. If you've been feeling frustrated because the scale hasn't been moving, this episode will help you figure out what's really going on and what to do next. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans! 🎙️ Episode 303: Q&A: When the Scale Stops Moving… Is It a Plateau or Just Part of the Process? 🎙️ Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau 🎙️ Episode 142: RODRIANNA'S STORY: What is My Weigh vs. What is the WORK I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  404. Q&A: Is Coffee Before Breakfast Sabotaging Your Fat Loss? 06.07.2026 23min

  Should you be eating breakfast before your morning coffee if your goal is fat loss? On today's episode, I'm answering a question from a listener named Brittany about whether drinking coffee before breakfast can raise cortisol levels in a way that makes fat loss harder. With so much conflicting advice online, it can be tough to know what's actually worth worrying about. In this episode, I break down what the research really says about caffeine, cortisol, and coffee on an empty stomach. I also share when having food first might make sense, when it probably doesn't matter, and why this is often distracting women from the habits that have a much bigger impact on their results. You'll learn the difference between temporary and chronic cortisol elevations, common misconceptions about stress hormones, and how to decide what works best for your body without overcomplicating your fat loss journey. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 277: 4 Fat Loss LIES The Internet Has Been Telling You Lately 🎙️ Episode 223: Q&A: How To Reduce Cortisol To Lose Belly Fat 🎙️ Episode 212: Controlling Cortisol for Weight Loss… Craze or Correct? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  403. Why You're Not Eating Enough Fiber (And How To Fix It) 02.07.2026 16min

  Are you eating healthy but still struggling to hit your fiber goals? On today's episode, I'm talking about one of the biggest reasons I see women fall short on fiber, even when they're eating fruits and vegetables and trying to make healthy choices. If you've ever wondered why you're still hungry after meals or feel like you're doing everything right but something is missing, this episode is for you. I break down why fiber isn't just about eating more broccoli, how much fiber you actually need per meal, the connection between carbohydrates and fiber intake, and why avoiding carbs often makes it harder to feel full and stay consistent with fat loss. You'll learn what's actually keeping so many women from hitting their fiber goals, why relying on fruits and veggies alone usually isn't enough, and how to make it easier to consistently hit your fiber goals while supporting fat loss. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Grab the Mix and Match Fiber Cheatsheet HERE Purchase the 30 30 in 30 Challenge HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 401: Q&A: Will Carb Cycling Help You Lose Fat Faster? 🎙️ Episode 400: Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight? 🎙️ Episode 391: MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  402. Q&A: Is It Normal To Be Hungrier After Losing Weight? 29.06.2026 16min

  What's actually going on when you start feeling hungrier after losing weight? On today's episode, I'm answering a question from a listener named Nikki, who is 11 months postpartum, down nearly 30 pounds, and noticing something that feels completely backwards: the more weight she loses, the hungrier she seems to get. When your appetite starts increasing during a successful weight loss journey, it's easy to assume something is wrong or that you need to change what you're doing. In this episode, I break down why hunger is not automatically a bad thing and how to tell the difference between healthy hunger and the kind that signals a problem. We'll also discuss what your appetite may actually be telling you about your body, metabolism, and nutrition strategy if you find yourself hungrier than normal despite eating the same way, and whether it's a sign to adjust your approach. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Purchase Lean Without Logging HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 319: Q&A: 7 Surprising Reasons You're Still Hungry Even After You Just Ate 🎙️ Episode 144: 3 Reasons You're Not Hot, Not Healthy, and Always Freaking Hungry I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  401. Q&A: Will Carb Cycling Help You Lose Fat Faster? 25.06.2026 16min

  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!
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  400. Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight? 22.06.2026 20min

  Do you really need to go low carb and skip meals to finally see the scale move? On today's episode, I'm answering a question from a listener named Michelle who is questioning her approach to weight loss after watching family members lose weight incredibly fast on the carnivore diet while eating just one meal a day. When you're working hard to lose one pound a week and someone else is dropping ten… gosh it's hard not to wonder if you're missing something. In this episode, I break down what is really happening when the scale drops that quickly, why fast weight loss is not always what it seems, and whether low carb eating, the keto diet, and fasting are actually required to lose body fat. We'll talk about the carnivore diet, the truth about ketosis, and the biggest mistake women make when they assume faster weight loss automatically means better results. Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 391: MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life 🎙️ Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) 🎙️ Episode 282: The Truth About Carbs: Which Ones Help You Burn Fat? 🎙️ Episode 20: SHEYLAH'S STORY: Eats Carbs Every Day & Has Kept Her Weight Off For Nearly 2 Years! I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  399. Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 18.06.2026 19min

  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!
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  398. Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 15.06.2026 21min

  Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 5 is all about how to work out to lose fat and tone up, especially if you're struggling to find time for exercise in your busy schedule. I know many women want to work out more consistently, but between work, family, travel, and everyday responsibilities, it can feel nearly impossible to fit it in… let alone see results from it. If you've ever felt like your schedule is too busy to make progress, this episode is for you. Today, I'm sharing six practical strategies to help you make the most of the time you do have. We'll cover how often you actually need to work out to see results, the biggest misconceptions women have about exercise and fat loss, and how to structure your workouts in a way that feels realistic and sustainable. By the end of this episode, you'll know how to build muscle, lose fat, and create a workout routine that fits your real life – without feeling like you need to spend hours in the gym or work out every day. HOT GIRL SUMMER SALE THIS WEEK ONLY HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  397. Summer Fat Loss: How To Approach Alcohol and Happy Hour 11.06.2026 18min

  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!
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  396. Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 08.06.2026 22min

  Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 3 is all about staying on track with your fat loss goals while navigating social events like cookouts, BBQs, and summer parties. That's because one thing is certain… summer is full of tempting seasonal foods, buffet tables, and well-meaning friends and family encouraging you to eat more and indulge in a few extra drinks. In today's episode, I'm sharing four practical tips to help you confidently navigate social eating situations without derailing your progress. I'll also walk you through six of my favorite strategies for deciding what to eat at parties and BBQs so you can enjoy yourself while staying on track with your goals. By the end of this episode, you'll know how to make healthier choices at any summer gathering without feeling deprived. You'll also learn how to enjoy the season, stay in control around food, and avoid leaving events feeling overly full, guilty, or bloated… so you can continue seeing results all summer long. MARK YOUR CALENDARS: On June 14th, Hot Girl Summer will begin. To join the Hot & Healthy Membership, click HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  395. Summer Fat Loss: Realistic Tips For Eating Out 04.06.2026 21min

  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!
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  394. Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 01.06.2026 19min

  Welcome to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 1 is all about weekends because while it can feel easy to stay on track during the week when life has more structure… summer weekends filled with travel, beach days, BBQs, meals out, and spontaneous plans can make consistency feel nearly impossible. Instead of undoing your progress every weekend and feeling stuck losing and regaining the same few pounds, today's episode covers five realistic strategies I recommend to women who want to lose fat, get lean, and transform their body this summer — without feeling restrictive or obsessive. I'm sharing the exact approaches I use myself during a season where I genuinely love eating out, socializing, and indulging a little, plus the strategies I teach my clients to enjoy summer while still seeing progress. You'll walk away with simple goals for navigating restaurants, fitting in fun foods that actually feel worth it, and a practical strategy for handling higher-calorie summer foods (yes, ice cream and alcohol included) so they fit into your goals without sabotaging your results. Get started with my 7 Day Cut Plan HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's  🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  393. I'm Pregnant Again (First Trimester Recap & What I'm Doing Differently For Baby 2) 28.05.2026 32min

  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!  
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  392. Girl, Stop Being Mean To Yourself! How To Reframe Your Mindset When You Feel Like A Failure 25.05.2026 17min

  Do you constantly put yourself down and dwell on the fact that you're not farther along on your weight loss journey? As a Registered Dietitian, one thing I've learned is that many women don't struggle with fat loss because they don't know what to do — they struggle because they don't know how to stay consistent when their mindset keeps tearing them down instead of building them up. In today's solo episode, I'm sharing how to reframe your mindset if you constantly focus on how far away you are from your dream body or spiral when the scale doesn't move as quickly as you hoped. You'll learn why so many women get stuck in the cycle of losing and regaining weight, how failure slowly becomes part of your identity, and the mindset shift that needs to happen if you truly want to change your body and feel confident again. If you've been overly critical of yourself lately, this episode is for you. Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️Episode 196: EMILY'S STORY: 20 Pounds Down & Reframing Failure I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  391. MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life 21.05.2026 39min

  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!
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  390. The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 18.05.2026 25min

  If you're ready to lose 10 or more pounds but feel stuck wondering what to eat to actually burn fat, today's episode is going to give you the roadmap you've been missing. Instead of just telling you what to do, I'm breaking down exactly how my client Mary lost 15 pounds in just 10 weeks inside my 90 Day Fit Babe Body coaching program — while running a business, working long hours, traveling, eating out, and still living her real life. Because the truth is: most women don't need more information. They need to understand how to realistically apply fat loss habits consistently enough to see results. In this episode, I'm sharing the exact habits Mary focused on, the nutrition changes that made the biggest difference, and the powerful mindset shift that helped her finally stop starting over and fully commit to her goals. Join Slim Down, Eat Up HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) 🎙️Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right 🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale 🎙️Episode 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome It) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!