Hot, Healthy, Never Hungry

Епизоде

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  425. 5 Mistakes Keeping You From Losing The Last 15 Pounds 17.09.2026 19мин

  If you're trying very hard to lose that last 10-15 pounds but struggling to see progress for all of the effort you're putting in, today's episode is for you. The reality is, losing the last 10-15 pounds can require a little more precision. But if you feel like you're doing everything "right" and your body still isn't responding, there may be a few things getting in the way that you haven't considered. In today's episode, I'm breaking down 5 of the most common mistakes I see women make when they're trying to lose those last 10-15 pounds. These are the things that can be easy to overlook, especially when you're already eating healthy, working out, and putting in the effort. And before you assume you need to slash your calories, add more cardio, or completely overhaul what you're doing, listen to this episode. One of these mistakes could be exactly what's keeping you stuck. If you're ready to finally see progress, shed body fat, and figure out what needs to change to get those last 10-15 pounds off… you're going to love this episode. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE  Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE  Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 390: The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 🎙️Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) 🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale 🎙️Episode 414: How Catherine Lost 13 Pounds in 9 Weeks Without Exercising I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  424. 3 Reasons You're Snacking All Day (And How To Finally Stop) 14.09.2026 12мин

  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!
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  423. SHANNON'S STORY: She Didn't Want It Bad Enough... Then She Lost 16 Pounds 10.09.2026 43мин

  What if the reason you haven't lost weight yet isn't because you don't know what to do… but because, if you were actually honest with yourself, you don't want the results badly enough? In today's episode, I'm joined by Hot & Healthy member Shannon, who is getting incredibly candid about losing 16 pounds after years of wanting to change her body. Shannon's story is unique because she's not new to weight loss, or even the Membership. She joined the Membership once before, lost a few pounds, and then slipped right back into her old habits without ever achieving her goals. The second time around? Something was different. After an incredibly stressful season left her at a weight she hadn't seen in years, unable to fit into her work clothes and feeling like she had completely stopped prioritizing herself, Shannon had what I call her "back to the wall" moment. There was no turning back. Something had to change. In this episode, she shares what was different between her first and second attempts at weight loss, why wanting the outcome isn't always the same as being willing to do the work, and how she stopped freaking out over the scale and started falling in love with the process instead. If you've ever felt frustrated by starting over, losing momentum, and ending up right back where you began, Shannon's story will show you what can happen when you finally decide to approach the process differently. Join the Hot & Healthy Membership for affordable coaching, structure and accountability to stay consistent HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 142: RODRIANNA'S STORY: What is My Weigh vs. What is the WORK 🎙️Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right 🎙️Episode 355: I Lost 10 Pounds Then My Weight Stalled... What Gives? 🎙️Episode 145: MORGAN'S STORY: 16 Pounds Down & How to Stop Getting in Your Own Way I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  422. 6 Rules I Followed To Keep 20 Pounds Off For 10 Years 07.09.2026 16мин

  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!
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  421. Nutrition Advice That Could Actually Be Making You Gain Weight 03.09.2026 17мин

  What if the nutrition advice you're following to lose weight is actually the very thing keeping you stuck or even contributing to weight gain? In today's episode, I'm coming for three of the most common pieces of nutrition advice I see all over social media right now. And some of these might surprise you because they're things you've probably been told are "healthy" or even necessary for fat loss. The problem isn't always the advice itself… It's following it without understanding whether it actually makes sense for you and your goals. I'm breaking down three popular strategies that sound like they should help you lose fat, but may not be doing what you think they are. And if you've tried them and still aren't seeing the results you want, I'll explain exactly the reason why. If you're tired of all the conflicting nutrition advice you see online every single day you hop on your phone and wondering what the heck you're actually supposed to be doing to lose fat, this episode is for you. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 297: 6 Ways Social Media Is DERAILING Your Weight Loss Goals (Why & What To Do About It) 🎙️Episode 262: Overrated Fat Loss Advice That Is Ruining Your Weight Loss Goals 🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  420. Q&A: How to Stop Overeating and Lose Fat 31.08.2026 15мин

  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!
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  419. How to Stay Patient With Fat Loss (When You Want Results Fast) 27.08.2026 23мин

  Wanting fat loss results fast isn't the problem…. But when that impatience gets in your head, makes you question whether what you're doing is working, or convinces you to constantly change your approach, that's where things can start to fall apart. I know how hard it is to look at where you are right now, think about where you want to be, and feel like you still have so far to go. I felt this firsthand postpartum when I was 50 pounds heavier and looked in the mirror wondering, "How are we gonna get there?" The truth is, fat loss takes time. And when you desperately want to feel like yourself again, staying patient can be one of the hardest parts of the process. That's why in today's episode, I'm sharing three things that will help you stay patient while losing fat, including what "fast" fat loss actually looks like, where your impatience may really be coming from, and the mindset shift that helped me stay focused throughout my own journey. We're also talking about how your past dieting experiences can completely change the way you view your progress, causing you to think you're not making progress when you actually are. If you're doing the work but constantly thinking, "Why am I not there yet?", this episode will help you stay focused on what's actually working instead of letting your impatience sabotage your progress. Grab the Breakthrough Plateau Plan HERE Join the Hot & Healthy Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 383: How To Lose Weight Fast But Safely & Sustainably 🎙️Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau 🎙️Episode 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans! I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  418. 4 Honest Truths About Losing Fat With a Demanding Career 24.08.2026 19мин

  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!
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  417. ALISHA'S STORY: Losing 30+ Pounds With AND Without Weight Loss Medication 20.08.2026 35мин

  In today's episode, I'm joined by my former 1:1 coaching client Alisha, who has lost over 30 pounds through two very different chapters of her weight loss journey: first without medication inside our 90 Day Fit Babe Body program, and more recently with the support of a GLP-1. After losing 15 pounds during coaching, Alisha knew how to structure her meals, prioritize protein, and lose fat without starving herself. But after navigating menopause and what she calls "calorie deficit fatigue," she eventually realized she needed something different after more than two years of debating whether to try an injectable. Not instead of the habits she had built, but alongside them. In this episode, Alisha gets incredibly candid about why she ultimately chose to start a GLP-1, the stigma she had to work through, and what losing another 20 pounds on medication has actually looked like. We talk about side effects, appetite, maintaining muscle, eating enough, and why she firmly believes that the medication still doesn't do the work for you. If you're considering a weight loss medication, navigating weight loss during menopause, or simply curious about what losing weight with AND without a GLP-1 can really look like, you're going to love Alisha's refreshingly honest perspective. Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 307: Q&A: "Stop Getting Discouraged By Your Friend Losing Weight Faster Than You Who's Taking Ozempic" 🎙️ Episode 237: ALISHA'S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Being Post-Menopausal & Eating Out Weekly 🎙️ Episode 128: Dr. Spencer Nadolsky on Prescription Weight Loss I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  416. Q&A: How To Lose Weight Without Passing Diet Culture On To Your Kids 17.08.2026 21мин

  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!
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  415. Why Losing Weight Requires You To Be Selfish 13.08.2026 12мин

  Are you constantly pouring into your career, your family, your kids, and everyone around you, only to realize that you're always the last person on your own priority list? Between unread text messages, a never ending list of household chores, managing everyone's schedules, and all the other responsibilities that come with being a busy woman, it can feel like there's simply no time left for you. But here's the thing you have to realize… if you want to lose weight and make lasting changes to your health, you're going to have to get a little selfish with your time. In today's episode, I'm talking about why prioritizing yourself isn't selfish in the way you might think. I'm sharing what this has looked like in my own life, especially through motherhood, and why making time for your nutrition, workouts, and your own goals is something you should feel good about, not guilty about. Because you can't keep pouring from an empty cup and expect to feel your best. If you're always taking care of everyone else while putting yourself last, this episode is your reminder that you're allowed to take care of yourself, too. Book a Game Plan Consultation Call HERE Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Purchase Slim Down, Eat Up HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 414: How Catherine Lost 13 Pounds in 9 Weeks Without Exercising 🎙️ Episode 412: The Exact Strategy To Get Your Diet Back On Track While Your Kids Go Back To School 🎙️ Episode 48: From mom-guilt to HOT MAMA: How to prioritize yourself with kids I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  414. How Catherine Lost 13 Pounds in 9 Weeks Without Exercising 10.08.2026 18мин

  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!
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  413. 4 Reasons You're Hitting Your Calories on Paper But Not Losing Weight 06.08.2026 15мин

  If you feel like you're hitting your calories but still aren't losing weight, today's episode is for you. One of the most frustrating parts of a fat loss journey is looking at your food log, thinking you're doing everything right, and wondering why your body isn't changing. But what if it's because you're not actually eating the calories you think you are? In today's episode, I'm walking you through four common reasons it can look like you're hitting your calories on paper, but in reality you are eating more than you realize. We'll cover the sneaky tracking mistakes I see all the time, the small details that make a bigger difference than you'd expect, and how getting more honest with your food log can finally get the progress moving again. Purchase Slim Down, Eat Up HERE Grab Lean Without Logging HERE Try the free Calorie Calculator HERE Grab the free Protein Cheat Sheet HERE Apply to be coached by Lauren HERE  To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE  Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 406: How to Finally Hit Your Calories & Macros for Fat Loss 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 369: How To Know If You Set Your Calorie Deficit Up Right? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  412. The Exact Strategy To Get Your Diet Back On Track While Your Kids Go Back To School 03.08.2026 14мин

  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!
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  411. The 4 Things Women Who Lose 1 Pound Per Week Do Differently 30.07.2026 20мин

  Why do some women lose weight consistently while others feel like they're doing everything right but never see the scale move?  In today's episode, I'm sharing four things I consistently see women do differently when they're losing about one pound per week. After years of coaching women through fat loss, I've realized the difference isn't usually motivation or willpower. The women who achieve their goals don't just have different habits… They have different thought patterns, approach their goals differently, and make small decisions every single day that keep them moving forward. Tune in to discover the exact habits and mindset shifts that create consistent results so you can pinpoint what's been holding you back and finally start making progress again.  Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership HERE Purchase Lean Without Logging HERE Join the 30 30 in 30 Challenge HERE To connect with Lauren, click HERE  Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE  Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 🎙️ Episode 276: My Cheatsheet For Losing 1 Pound Per Week… Every Week! I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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  410. Q&A: Can You Lose Weight While Breastfeeding Without Hurting Your Milk Supply? 27.07.2026 24мин

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

  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 22мин

  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 18мин

  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 14мин

  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!