294. Follow This To A Tee And You'll Transform Your Body & Drop Fat Over The Next 90 Days
Release Date: 05/15/2025
318. Q&A: “I Know What to Do, But I Can’t Do It" (How To Break The Cycle & Lose 10 lbs)
Hot, Healthy, Never Hungry
On today’s episode, I am sitting down solo to address one of the most common issues women face when losing weight: Knowing what to do, but struggling to do it. You know you shouldn’t eat chips out of the bag and you know you shouldn’t skip your workout… but that doesn’t mean it’s easy. Some days losing weight can feel like an emotional battle where you’re fighting yourself at every turn. That’s why I’m breaking down the 4 biggest reasons women get in their own way and exactly how to break through them, so you can stop sabotaging your progress, start taking consistent action,...
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317. Q&A: Want Lean, Toned Legs? My Top Tips to Transform in Just 3 Months
Hot, Healthy, Never Hungry
On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Ella on how to tone your legs so they look leaner and stronger. To help you achieve this goal, I’m breaking down the two core things you need to focus on if you want lean and toned legs – alongside sharing my top tips I swear by to enhance your results… especially when it comes to your training. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss...
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316. What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series)
Hot, Healthy, Never Hungry
Welcome to the Mini Cut Series! On today’s fifth and final episode of this mini series, I’m addressing what happens if you decide to NOT focus on exercise during a fat loss mini cut. In today’s episode I’m sharing the real-life strategies I used during my own 45 pound weight loss journey as a postpartum mom to make sustainable progress without the pressure to be “perfect” with my workout routine… especially when I didn’t have access to a gym or even the ability to walk outside in the thick of winter. By the end of this episode, you’ll understand how to lose fat if you can’t...
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315. Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series)
Hot, Healthy, Never Hungry
Welcome to the Mini Cut Series! In Part 4 of our series, I’m breaking down one of the biggest misconceptions around mini cuts: YOUR RESULTS. When you think about weight loss… Do you tend to always expect dramatic results right when you make changes to your diet and exercise routine? Or do you have a tried and true method for tracking progress that gives you clarity (not disappointment) on when you can expect to see progress based on the realistic science of fat loss? If your expectations of results are too high and don't match reality: You’re going to be left disappointed. That’s why...
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314. The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series)
Hot, Healthy, Never Hungry
Welcome to the Mini Cut Series! Today in Part 3, I’m sharing my favorite four-step blueprint I use with my clients for planning and executing a successful fat loss cut. The meal planning approach I outline in this episode will allow you to easily move from maintenance to cut weeks without tracking or overwhelm, that way you can lock in when it's important to and fit in flexibility when it's also needed. By the end of this episode you'll walk away with straightforward strategies to streamline your fat loss cut and gain confidence in what you should be eating to see results. New 7 Day Cut...
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313. How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series)
Hot, Healthy, Never Hungry
Welcome to the Mini Cut Series! We’re back with Part 2 in today’s episode to answer a question I get all the time: How long is it actually safe to stay in a fat loss cut or calorie deficit and are you doing more harm than good by pushing it too far? If you’re confused by all the conflicting advice and wondering if you need to schedule breaks or just power through, this mini-episode is your must-listen. I’ll break down what really happens to your metabolism in a cut, the science and strategy behind mini cuts versus longer fat loss phases, and the signs that it’s time to give...
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312. Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series)
Hot, Healthy, Never Hungry
Welcome to the Mini Cut Series! All week, I’m dropping bite-sized episodes to help you implement my new with ease. Today, we’re diving into Part 1 on what exactly is a fat loss mini cut, and do you really need to go “all in” every single week to see results? If restrictive diets have left you feeling overwhelmed or like you need to be perfect for months, this episode will flip that script. I’m sharing my journey of losing 45 pounds postpartum using my signature mini cut strategy – the same approach I teach my clients to make fat loss simple, flexible, and actually enjoyable....
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311. Q&A: 4 Hard Truths About Managing Expectations During A Fat Loss Cut
Hot, Healthy, Never Hungry
On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Josie regarding how to keep your morale high when fat loss progress isn’t showing up where you expect it (or want it) most. If you’ve ever felt discouraged by slow changes, losing weight in the “wrong places,” or questioned your ability to stay motivated, this episode is an absolute must-listen. In this episode, I reveal the 4 mindset shifts and strategies I use with every client to manage expectations, measure progress beyond the scale, and avoid the trap of weight loss...
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310. 10 BEST Sources Of Fiber To Reset Your Gut, Boost Your Metabolism & Balance Your Blood Sugar
Hot, Healthy, Never Hungry
In today’s solo episode, I’m unpacking a key reason you may not be seeing results despite hitting your protein goals. The missing link? Fiber. I’m breaking down the 10 best fiber sources to help you reset your gut, rev up your metabolism naturally and balance your blood sugar — that way you can finally feel full and see real fat loss progress. You’ll learn how much fiber you need to be eating per day, why fiber is the most underrated fat loss tool, how it works alongside protein for blood sugar balance, and of course my favorite ways to add more fiber to your meals through 100%...
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309. Q&A: 5 Things I Look For in a Protein Powder (for Fat Loss & Muscle Gain)
Hot, Healthy, Never Hungry
In this solo Q&A episode, I’m answering a question from listener Cortney: How do you choose the right protein powder with so many options out there? I’ll walk you through the top four things I look for as a dietitian, plus one red flag most women overlook. You’ll also hear which brand I personally use and why, alongside some third-party organizations that offer testing and certification programs for dietary supplements like protein powders to help assure the products you purchase contain the ingredients listed on the label, are free from harmful levels of contaminants, and are...
info_outlineIn this solo episode, I’m walking you through a straight-to-the-point, dietitian-approved strategy for breaking kickstarting fat loss — especially if you're feeling stuck or just getting started.
I’m pulling back the curtain on the exact approach I use with my private clients (and in my own life) to help busy women get leaner, stronger, and more confident — without overcomplicating the process or adding more to your already full plate.
Here’s what you’ll learn:
🔥 The 3 sneaky mistakes that quietly stall progress (and how to fix them)
🔥 My signature 3-pillar framework for sustainable fat loss
🔥 The exact daily habits I recommend for a real, lasting transformation
If you're ready to ditch the overwhelm and take focused, effective action over the next 90 days, this episode will give you the checklist, clarity, and mindset tools to make it happen — for good.
Quickly find out your daily calorie needs to hit your weight loss goals using this simple fat loss calorie calculator HERE
Grab this simple protein chart to know how much protein to be eating HERE
Grab the 30 Gram Protein Cheatsheet HERE
Grab the Hot & Healthy Planner Pad for just $35 — a simple, no-stress way to plan meals and stay on track so you can hit your fat loss goals! Purchase HERE
1:1 Coaching with Lauren and Our Team of Dietitians: HERE
To connect with Lauren, click HERE
Submit your question for advice from Lauren on the show HERE
Take the free Weight Loss Personality Quiz HERE
Shop Our Meal Plans HERE
Get Support & Personally Work With Us HERE
Related Episodes:
🎙️ Episode 221: Q&A: Is Cardio or Strength Training Better For Weight Loss?
🎙️Episode 278: Q&A: How To Set Up The Right Macros For Your Body To Lose Fat?
🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40’s (Losing Weight As You Age Series)
🎙️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!