Hot, Healthy, Never Hungry
The Hot, Healthy, Never Hungry podcast is dedicated to teaching women how to lose weight and get fit for life through simple, science backed approaches to eating and exercise. Each week on this show you can expect bold perspectives on popular nutrition topics, simple tips to help you transform your body alongside relatable weight loss stories. The goal of this podcast is to help you redefine your approach to weight loss so you can lose weight without being deprived, harming your metabolism or hurting your mental health. Host Lauren Hubert MS, RD is a Boston University trained Registered Dietitian who works with women of all ages towards their health and body composition goals. She is the founder of her private practice The Sorority Nutritionist® and teaches her clients her signature approach known as the Hot, Healthy, Never Hungry Method®. Don't forget to follow Lauren on Instagram at @sorority.nutritionist! You can also head to thesororitynutritionist.com to start your journey.
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306. 5 Sneaky Mistakes You Don't Realize Are Sabotaging Your Fat Loss Progress
07/07/2025
306. 5 Sneaky Mistakes You Don't Realize Are Sabotaging Your Fat Loss Progress
On today’s solo episode, I’m calling out five sneaky mistakes that could be quietly stalling your fat loss… without you even realizing it. If you’ve ever felt like you’re “doing everything right” but still aren’t seeing the scale move (or your clothes fit better), this episode is for you. From subtle mindset traps to habits that fly under the radar, I’m sharing the real talk you need — along with the exact things I coach clients through — so you can break through your plateau and start seeing results. We’ll cover the surprisingly common mistake that derails progress (even when your meals look perfect), what’s really happening when you think you’re in a deficit but aren’t, and how striving for perfection can actually lead to weight regain for many women. Whether you’re just beginning your fat loss journey or you’re a seasoned pro stuck in a fitness rut, this episode will help you reset your approach and reignite your progress. I hope you enjoy it! 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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305. Once You Nail The Basics, Here's What To Focus On To Up-level Your Training & Results
07/03/2025
305. Once You Nail The Basics, Here's What To Focus On To Up-level Your Training & Results
On today’s solo episode, I’m getting real about a hard truth most people won’t tell you: The habits that got you here in your weight loss journey won’t necessarily get you to the next level. If you’re ready to break out of your comfort zone, this episode is for you. I’m sharing my Dietitian-approved strategies I use with my coaching clients to up-level both their fitness and nutrition without slipping into self-punishment or all-or-nothing thinking. We’re breaking things down into two powerful segments. First, focusing on exercise and how to uplevel your training and push past plateaus once you’ve nailed the basics, and then how to optimize your nutrition to amplify your results. You’ll walk away knowing the difference between simply showing up and actually showing out for your goals, with tactical upgrades you can start implementing today. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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304. Q&A: How to Stay on Track With Fat Loss When You’re Tired, Burned Out, or Dealing With Daily Fatigue
06/26/2025
304. Q&A: How to Stay on Track With Fat Loss When You’re Tired, Burned Out, or Dealing With Daily Fatigue
On today’s solo episode I’m answering a powerful listener question from Haley: How do you keep up with fat loss habits when you’re completely drained? Whether you're navigating chronic fatigue, burnout, PMS, pregnancy, or just a heavy life season: this episode is for you. I’m sharing 5 of my best tips that helped me stay consistent with my nutrition, movement, and self-care during arguably one of the hardest, most transformative years of my life. These tips are simple and sustainable strategies that will help you feel more in control, even when energy is your most limited resource. If you’ve been trying to “push through” and it’s not working because you just don’t have the bandwidth… this episode is your permission to approach things differently so you can use food and exercise as something that fills up your cup, instead of draining it. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 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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303. Q&A: When the Scale Stops Moving... Is It a Plateau or Just Part of the Process?
06/23/2025
303. Q&A: When the Scale Stops Moving... Is It a Plateau or Just Part of the Process?
On today’s episode, I’m sitting down solo to answer a question from one of our amazing listeners named Sarah on what to actually do when the scale stalls — even when you’re hitting all your fat loss habits. I’m breaking down how to know if you're in a real plateau or simply in a phase where fat loss is happening behind the scenes. You’ll also hear the most common reasons the scale doesn’t move (even when progress is happening), the exact benchmarks I use with clients to assess what’s really going on, and why it’s so important not to adjust your plan too quickly when the scale doesn’t budge. If you're serious about results and don’t want to waste time second-guessing your strategy, this episode is a must-listen! 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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302. Top 5 Hard Truths You Must Understand To Get Leaner & Stronger
06/19/2025
302. Top 5 Hard Truths You Must Understand To Get Leaner & Stronger
On today’s episode, I’m sitting down solo to share what it really takes to get leaner, stronger, and finally see the results you've been working for. I’m breaking down five hard truths every woman needs to understand to create real change — so you can start training and eating with intention and finally break through. If you’re feeling frustrated because you think you’re doing everything right but the scale or mirror isn’t budging — or you’re tired of the same recycled advice that never moves the needle — this episode was made for you. This isn’t just motivation… It's a mindset and strategy shift that can change everything. I hope you enjoy it and it helps you out! 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 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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301. Q&A: Should You Weigh Meat Raw or Cooked? (And Other Food Logging Tips That Can Double Your Progress)
06/16/2025
301. Q&A: Should You Weigh Meat Raw or Cooked? (And Other Food Logging Tips That Can Double Your Progress)
On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Courtney regarding how do you accurately track the nutrition facts for cooked versus raw meat. If you’ve ever stared down at your dinner, unsure whether to weigh your chicken before or after cooking, or wondered if one little mistake in your food log could totally wreck your progress, this episode is for you. I’ll walk you through the science behind how meat changes in weight and nutrition when cooked, reveal my go-to tracking strategies, and break down the biggest logging mistakes I see women make on their fitness journeys. Plus, I’m spilling the logging secrets I usually only share with clients with actionable tips you can use today. Press play now because what you learn in this short episode could change your entire food tracking mindset. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 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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300. CORY RUTH: PCOS Weight Loss (Do Calories Still Matter, Balancing Blood Sugar, How Hormones Impact Fat Loss & Smart Supplement Strategies)
06/12/2025
300. CORY RUTH: PCOS Weight Loss (Do Calories Still Matter, Balancing Blood Sugar, How Hormones Impact Fat Loss & Smart Supplement Strategies)
Today’s episode is a must-listen if you’re navigating PCOS and feel like the rules of weight loss just don’t apply to you. I’m joined by registered dietitian and PCOS specialist Cory Ruth, whose no-BS, science-backed approach to women’s health cuts through the noise and gets straight to what actually works. We’re breaking down why weight loss can feel so much harder with PCOS, but how it’s absolutely not impossible. We discuss insulin resistance and blood sugar’s relationship to PCOS, the specific PCOS hormones at play and their associated symptoms, the gaps in medical care PCOS women receive and how a one-size-all approach might just be why you’re stuck – and of course the role of supplements. If you or someone you know has PCOS and was recently diagnosed or simply overwhelmed by all the conflicting tips out there – today’s episode will help you walk away feeling empowered, informed, and ready to take action that actually works for YOU. To follow Cory on Instagram, click Learn more about VITA-PCOS supplements Visit Cory’s website 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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299. Are Your Body Image Issues Actually Why You Have Trouble Losing Weight?
06/05/2025
299. Are Your Body Image Issues Actually Why You Have Trouble Losing Weight?
In today’s solo episode, I’m getting real about something that doesn’t get talked about enough — how body image struggles can quietly sabotage your weight loss journey. We’re diving into the emotional side of fat loss — the self-talk, the mindset traps, and the ways we unknowingly hold ourselves back by thinking we need to hate our bodies into change. I’m sharing personal stories and client experiences to show you why mindset—not just macros and meal plans—is often the real roadblock to progress. You’ll hear the honest truth about separating your self-worth from your weight, how to stop self-sabotaging patterns in their tracks, and what it actually takes to build a more positive, sustainable approach. By the end of this episode, you’ll walk away with mindset shifts and practical steps you can use right away to stop getting in your own way, start seeing progress beyond the scale, and finally treat your body with the respect it deserves. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ 🎙️ 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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298. Not Seeing Progress Yet? 3 Fixes to Make Before Summer’s Over
06/02/2025
298. Not Seeing Progress Yet? 3 Fixes to Make Before Summer’s Over
In today’s solo episode, I’m cutting through the noise to show you exactly why your progress has stalled—and what you can do about it. If you feel stuck in a weight loss plateau, you're not alone. I’m sharing the top three simple but powerful tweaks I’ve been coaching my clients on lately—real strategies that are already helping women like you see visible results before summer’s over. If you’re ready to stop second-guessing yourself and start building real momentum, this episode is your roadmap. You’ll leave with a fresh, honest perspective and a clear action plan to finally start seeing the progress you’ve been working for. Grab the 30 30 in 30 Challenge fat loss plan Grab the 30 30 Next Level Challenge fat loss plan Watch my free Webinar on the 3 Simple Steps to Start Losing Weight 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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297. 6 Ways Social Media Is DERAILING Your Weight Loss Goals (Why & What To Do About It)
05/29/2025
297. 6 Ways Social Media Is DERAILING Your Weight Loss Goals (Why & What To Do About It)
On today’s solo episode, I’m getting real about something that’s quietly shaping — and sometimes sabotaging — our health and fitness journeys: social media. If you’ve ever caught yourself deep in a scroll, feeling more overwhelmed, discouraged, or stuck than ever before – this episode’s for you. As a Registered Dietitian who lives and works in the online space, I see it all. Social media can absolutely be a powerful tool — but it can also seriously derail your weight loss progress if you’re not intentional or critical of what you consume. So today, I’m breaking down the six most common ways social media might be holding you back from losing weight, and more importantly, what to do about it. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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296. Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit?
05/26/2025
296. Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit?
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Margaret regarding how walking actually helps with fat loss. Let’s just say, this one’s a must-listen if you’ve ever wondered whether a few extra steps a day really make a difference. In this episode, I’m walking you through how movement affects your calorie burn, why movement is just one part of the fat loss puzzle, what actually moves the needle when it comes to changing your body composition and the one thing most women overlook when trying to get into a sustainable calorie deficit. By the end of this episode, you’ll have a clearer understanding of how small, consistent habits like walking can add up to big changes in your body — and make shedding fat easier, too. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ 🎙️ 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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295. 3 Easy Steps To Help You STOP Giving Into Short-Term Gratification With Food
05/22/2025
295. 3 Easy Steps To Help You STOP Giving Into Short-Term Gratification With Food
In today’s solo episode, I’m diving into the real reason so many of us give in to food temptations—even when we know exactly what we “should” be doing. If you’ve ever reached for a snack after a long, stressful day or whispered “just this once” to yourself, you are far from alone. I’m unpacking the short-term gratification traps that keep women stuck in a cycle of self-sabotage—and more importantly, how to break free. You’ll learn the subtle but powerful mindset shifts that help you hit pause in those autopilot moments, plus the three transformative steps I coach my clients through to help them finally take back control. By the end of this episode, you’ll know exactly how to catch yourself before slipping into old patterns and have a simple, empowering strategy to make food decisions that align with your goals—without feeling restricted. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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294. Follow This To A Tee And You'll Transform Your Body & Drop Fat Over The Next 90 Days
05/15/2025
294. Follow This To A Tee And You'll Transform Your Body & Drop Fat Over The Next 90 Days
In 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 Grab this simple protein chart to know how much protein to be eating Grab the 30 Gram Protein Cheatsheet 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 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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293. How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen
05/12/2025
293. How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen
On today’s episode, I’m sitting down solo to share the simple, effective strategies I use—and coach my clients through—to stay on track when life is anything but calm. If you’re in a season where every day is a blur of meetings, school drop-offs, and crashing on the couch at night, I see you. You want to feel stronger, more in control of your choices, and like you actually have the energy to show up for yourself despite having to be very intentional with your time. That’s exactly why I’m breaking down how to stay consistent with food and fitness without complicated meal plans, hour-long workouts, or surviving on protein bars. This is a real-life strategy for real busy women—with full calendars and a lot on their plates. If you’re done feeling overwhelmed and ready to make fit and healthy feel simple and sustainable again, this episode is for you. Want the ultimate accountability tool? Grab the LIMITED TIME ONLY 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 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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292. JENN: Women's Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be)
05/08/2025
292. JENN: Women's Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be)
On today’s episode, I’m joined by certified personal trainer and women’s strength expert Jenn Canniff for a powerful conversation about what most women are getting wrong when it comes to working out. If you’ve ever felt unsure about how to lift, how often, or what really matters for fat loss, strength, and confidence—this one’s for you. We dig into the most common training mistakes women make, like hopping between random workouts, overtraining, or skipping recovery. Jenn breaks down how many days you actually need to train, whether full-body or split routines are more effective, and how to structure your workouts to support your metabolism and real results. You’ll learn why more isn’t always better—and how to train smarter, not harder to see lasting progress. Whether you’re new to lifting or ready to level up your training, this episode will help you feel more empowered, focused, and effective in your fitness journey. To follow Jenn on Instagram, click 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 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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291. AMBER'S STORY: Losing 40+ Pounds, Transitioning from Weight Loss to Maintenance & Running a Half Marathon
05/01/2025
291. AMBER'S STORY: Losing 40+ Pounds, Transitioning from Weight Loss to Maintenance & Running a Half Marathon
Today’s episode is a special one — for the first time ever, I’m bringing back a guest! Amber, one of our incredible Hot and Healthy members, returns after her first appearance in late 2023, where she shared how she lost 35 pounds. Now, she’s back to talk about her 8-month maintenance break, training for and running a half marathon, and then re-entering fat loss mode to lose another 10 pounds. With just 5 pounds to go before reaching her goal weight, Amber opens up about the key mindset shifts and nutrition strategies that helped her maintain her progress, fuel her performance, and keep moving toward her goals. We dive deep into what it really feels like to transition from fat loss to maintenance, and how to intentionally pivot back into fat loss when the time is right If you’ve ever worried that pursuing athletic goals or taking a break from fat loss might undo your progress, this conversation will reshape the way you think about your journey and leave you feeling more empowered than ever. Ready to jumpstart your summer fat loss? Join us in the 60 Day Summer Shred inside the Membership — just $197 for 2 months of support and serious results. We start May 5th! Join Want the ultimate accountability tool? Grab the LIMITED TIME ONLY 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 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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290. Q&A: Dieting, ADHD Meds & Muscle Loss: What You Really Need to Know
04/28/2025
290. Q&A: Dieting, ADHD Meds & Muscle Loss: What You Really Need to Know
In today’s solo episode, I’m answering a powerful question from listener Stephanie about a challenge many women face on their fitness journey: what to do when medication suppresses your appetite and you’re not eating enough — especially when you’re trying to maintain or build muscle. Whether you're taking ADHD medication, weight loss meds, or anything else that impacts your hunger cues… Navigating nutrition can get tricky. And while eating less might seem like a fast track to fat loss, undereating can actually slow your metabolism and lead to unwanted muscle loss. In this episode, I’m breaking down realistic, doable strategies to help you get enough nutrition even on low-appetite days. You’ll learn how to fuel your body in a way that supports your muscle and aesthetic goals, keeps your metabolism up, and works with your medication — not against your progress. If muscle tone, strength, and a healthy metabolism are on your goal list, this is one you don’t want to miss. Doors are now open to the Hot & Healthy Membership for a special offer and join us for the 60 Day Summer Shred Challenge . 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: Related Episodes: 🎙️ 🎙️ 🎙️ 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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289. Stop Sabotaging Your Weight Loss: Focus on FACTS, Not FEELINGS!
04/24/2025
289. Stop Sabotaging Your Weight Loss: Focus on FACTS, Not FEELINGS!
In today’s solo episode, I’m diving into something every woman on a weight loss journey has faced: the emotional rollercoaster that can sabotage your progress. If you’ve ever felt like you’re doing everything right — tracking, moving, hitting your goals — but the scale just won’t budge… you’re not alone. That frustration and self-doubt is real, and it can be the very thing that leads you to give up too soon. But here’s the truth: the difference between women who hit their weight loss goals and those who stay stuck isn’t just about the plan they follow — it’s about mindset. This episode is all about how to spot and stop self-sabotage in its tracks. I’m sharing much needed real talk and practical tools to help you shift from emotional reactions to data-driven decisions, so you can stay focused, consistent, and in control of your progress — no matter what the scale says. Let’s stop letting feelings make the final call. Hit play and take back your power. Doors open soon! We’re opening the doors to the Hot & Healthy Membership for a special offer on April 27, 2025 – just in time for our 60 Day Summer Shred Challenge! 1:1 Coaching with Lauren and Our Team of Dietitians: Grab the Stuck to Slaying Course To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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288. Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau
04/17/2025
288. Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau
In today's episode, I’m sharing the exact strategies I recommend for women who feel stuck in a weight loss plateau and want to start seeing progress again. This two-part solo episode covers how to know if you're in a real plateau (and why), followed by clear, actionable steps to break through it — without the tired “eat less, move more” advice that doesn’t always work. You’ll walk away knowing the difference between a true plateau and if what you need is a mindset or strategy shift, plus fresh tools to keep your progress going… All Registered Dietitian approved of course! Doors open soon! We’re opening the doors to the Hot & Healthy Membership for a special offer on April 27, 2025 — just in time for our 60 Day Summer Shred Challenge! 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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287. Q&A: 8 Dieting Mistakes I Made When I Was Younger (And What I’d Do Differently)
04/10/2025
287. Q&A: 8 Dieting Mistakes I Made When I Was Younger (And What I’d Do Differently)
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Rachel regarding advice for young women in college on how to stay healthy with all they have going on, in a new environment. While I have a pretty intense dieting story from college I love sharing, I also have recently gone through another life change: Having a baby and moving twice! For these reasons, I wanted to share the 8 dieting mistakes I made when I was younger and what I would specifically have done differently in hopes of inspiring you to not make the same mistakes that I did as you embark on your own fitness journey. Whether in college navigating campus and the dining halls to other big life changes like I’ve gone through – I know a lot of the mistakes I made will resonate with you and inspire you to approach your goals differently for results that last. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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286. Q&A: Is It Okay To Repeat Meals & Eat The Same Thing Daily During Fat Loss?
04/07/2025
286. Q&A: Is It Okay To Repeat Meals & Eat The Same Thing Daily During Fat Loss?
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Alyse regarding if repeating the same meals is good or bad for the goal of fat loss. By the end of today’s episode you’ll hear why I personally think mindfully repeating meals actually helps you stay on track with your goals, what you need to be careful of if you repeat meals especially if you’re stuck or plateaued – and how I personally suggest approaching meal prep to streamline results. I hope you love today’s episode, and if you do I’d love for you to leave a rating and review of the show my love! 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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285. Q&A: Fixing Skinny Fat & What To Eat For A Stronger + Leaner Body When Your Goal Is Body Recomposition
04/03/2025
285. Q&A: Fixing Skinny Fat & What To Eat For A Stronger + Leaner Body When Your Goal Is Body Recomposition
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Christy on how to eat to lose fat and gain muscle so you don’t look “skinny fat” and instead look strong, lean and toned. If you have lost weight or don’t feel like you have a lot of weight to lose however you still don’t feel your fittest and healthiest – today’s episode is on skinny fat and particularly what you should be eating to gain muscle and improve strength so you look leaner and more toned. The key to reversing skinny fat is not by eating less, but eating smarter and more intentional. In today’s episode I’m breaking down what you need to know about your calories for this goal and how to adjust your macros and training approach. I also discuss what types of foods you should be eating, and why. By the end of this episode you’ll walk away with a sustainable strategy to nourish your body, support muscle gain, improve your metabolic health, and feel better in your body! Grab the 30 Gram Protein Cheatsheet Grab this simple protein chart to know how much protein to be eating 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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284. MADELEINE'S STORY: 14 Pounds Down in 9 Weeks (First Time Dieting, Macros & Southern Fried Temptations)
03/27/2025
284. MADELEINE'S STORY: 14 Pounds Down in 9 Weeks (First Time Dieting, Macros & Southern Fried Temptations)
On today’s episode, I’m chatting with my lovely client Madeleine who’s absolutely crushing her weight loss and health goals inside 90 Day Fit Babe Body. She’s down almost 15 pounds in just nine weeks – and today she is sharing everything you need to know to have the same transformation, too. Originally from Louisiana (the land of fried, indulgent foods) and now thriving in Denver, Madeline’s journey is proof that you don’t have to give up delicious food to lose weight. On today’s episode she shares how she’s completely transformed her mindset and approach to food, and specifically how for the first time in her life she is prioritizing her nutrition to be healthy through our simple approach. If you grew up in an environment, culture or family that did not teach you much about healthy eating and fueling your body – you’re going to walk away from this episode with realistic tips to help you learn to prioritize yourself, make nutrition straightforward and also have an approach to fueling your body healthy for the rest of your life (even when you travel back home). If you’ve ever felt like losing weight means saying goodbye to all your favorite foods, this episode is for you. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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283. Q&A: How Would I Eat And Drink At An All Inclusive Resort For Spring Break Vacation
03/20/2025
283. Q&A: How Would I Eat And Drink At An All Inclusive Resort For Spring Break Vacation
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener’s named Molly on how to approach eating and drinking at an all-inclusive resort during Spring Break! Because let’s be real… you want to enjoy vacation but you also don't want to sabotage your progress. That’s why if you have an upcoming trip where you know you’ll be surrounded by endless buffets, bottomless drinks, and indulgent vacation vibes - you’ll have this episode to help you know what you can do to have fun while also not throwing in the towel on all your hard-earned progress. This episode is all about BALANCE, not deprivation. I’m breaking it down into two simple parts–what to do before you take off and how to stay mindful during your trip so you can indulge without overdoing it. By the end of this episode, you’ll walk away with my go-to “don’t eliminate, elevate” philosophy and exactly how to apply it to your next vacation. 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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282. The Truth About Carbs: Which Ones Help You Burn Fat?
03/17/2025
282. The Truth About Carbs: Which Ones Help You Burn Fat?
On today’s episode, I’m sitting down solo to break down one of the most misunderstood topics in nutrition… CARBS! If you’ve ever been told that cutting carbs is the key to fat loss, I’m here to set the record straight. Because the truth is, not all carbs are created equal. And when you choose the right ones, they can actually help you burn fat more effectively. I’m diving into exactly which carbs support your metabolism, keep cravings in check, and stabilize blood sugar so you’re not constantly battling hunger. Plus, I’ll walk you through the sneaky carb choices that might be holding you back without you even realizing it. By the end of this episode, you’ll know exactly how to incorporate carbs into your diet the right way without fear, confusion, or unnecessary restrictions. So, if you’ve ever wondered whether you should ditch carbs or embrace them for fat loss, this episode is for you! PS: My brand new fat loss jumpstart to help you see progress in just 30 days is finally here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. Join us today by grabbing the plan . 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 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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281. If You're 35 Years Old Or Older And Your Weight Isn't Budging, THIS Is Probably Why
03/13/2025
281. If You're 35 Years Old Or Older And Your Weight Isn't Budging, THIS Is Probably Why
On today's episode I am sitting down solo to tackle a topic that’s been flooding my DMs and coming up constantly in my coaching sessions… and it’s WHY is it so hard to lose weight as you get older! If you feel like you’re doing everything right but still not seeing the results you want, you’re going to love everything I break down in today’s episode. I’m peeling back the layers on what’s really happening in your body as you age, what’s actually holding you back from a metabolic standpoint that leads to weight loss resistance, and most importantly - what you can do about it. I know just how frustrating it is to feel like your metabolism has turned against you, but the reality is you are seriously one or two tweaks away from a weight loss breakthrough! PS: My brand new fat loss jumpstart to help you see progress in just 30 days is finally here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. We start March 17th! Grab the plan . 1:1 Coaching with Lauren and Our Team of Dietitians: Grab this simple protein chart to know how much protein to be eating To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ 🎙️ 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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280. 2 Easy Ways To Burn More Calories WITHOUT Adding More Exercise
03/10/2025
280. 2 Easy Ways To Burn More Calories WITHOUT Adding More Exercise
On today’s episode, I’m sitting down solo to share two unconventional but seriously effective ways to burn more calories without adding extra workouts to your already busy schedule. Because let’s be real… we know exercise is important, and we know burning calories matters, but what if there were smarter ways to boost your metabolism without spending extra time in the gym? These are the exact two strategies I’d tell my private 1:1 coaching clients if I wanted them to burn more calories at rest without spending MORE time in the gym. And the best part? They’re perfect for busy moms or anyone juggling a million things but still wanting to hit their weight loss goals. PS: My brand new fat loss jumpstart to help you see progress in just 30 days is finally here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. We start March 17th! Grab the plan . 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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279. If You Keep Losing And Regaining The Same 5 Pounds, This Is Why
03/06/2025
279. If You Keep Losing And Regaining The Same 5 Pounds, This Is Why
On today's episode I am sitting down solo to dive into a struggle I know so many of us face – the frustration of losing and regaining the same stubborn few pounds over and over again. If you’ve ever felt stuck in this cycle, I hope you know that you’re not alone. In my experience as a Registered Dietitian, I have consistently seen women make changes to their plans in hopes of breaking this cycle but unfortunately many of them do not work. That’s why in today’s episode I’m breaking down exactly why this yo-yo dieting cycle happens to so many women and the solution to help break this cycle and finally lose the weight (and keep it off) for good. If you’re ready to stop spinning your wheels and finally breakthrough with results that are designed to last a lifetime, this episode is for you. PS: My brand new fat loss jumpstart to help you see progress in just 30 days is almost here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. Launches this Sunday March 9th! 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 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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278. Q&A: How To Set Up The Right Macros For Your Body To Lose Fat?
02/27/2025
278. Q&A: How To Set Up The Right Macros For Your Body To Lose Fat?
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Colleen regarding how I go about setting up macros for my clients who want to lose body fat. What macros you choose to eat impact your body’s ability to shed fat, which is why by the end of today’s episode I’m going to walk you through the exact thought process I have when I set up a client’s macros for the first time – so you can use these tips and tricks on your journey, too! I’m specifically sharing what you have to set up before you dive into what macros to eat, which macro to start with when determining your targets and even providing what are typical percentage ranges for each macro as you go to set yours up, too! PS: Join us for PROTEIN WEEK starting on March 3rd where for a full week I’ll be coming into your inbox daily to share my top tips to eating high protein for fat loss. Not on my email list? Join for free . 1:1 Coaching with Lauren and Our Team of Dietitians: Game Plan consultation Grab my FREE Find Your Protein Guide To connect with Lauren, click Submit your question for advice from Lauren on the show Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 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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277. 4 Fat Loss LIES The Internet Has Been Telling You Lately
02/20/2025
277. 4 Fat Loss LIES The Internet Has Been Telling You Lately
On today’s episode, I’m sitting down solo to call out some of the most frequent LIES I’ve been seeing on the internet lately about fat loss. And trust me… the myths and topics I’m addressing in today’s episode aren’t just going to be debunked but also give you some necessary real talk to ensure you don’t fall for these traps and instead break through whatever is keeping you stuck on your fitness journey. If you’re tired of feeling confused by all the conflicting information out there and just want to finally feel confident in your body and at peace with the approach you’re using to shed weight, I’m here as your Registered Dietitian to set the record straight. No more second guessing, it’s time to start making real, lasting progress. PS: Wondering how much protein you should be eating to shed fat? I have a brand new freebie that will help you figure out exactly how much protein you need to be eating to start shedding body fat. You can find it Grab the 30 Gram Protein Cheatsheet 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 Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 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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