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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344. The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between)
11/20/2025
344. The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between)
Today I’m wrapping up my 6-part series, The Missing Piece, with a final episode on one of the most common issues women face when dieting that keeps them stuck. If you can lose a few pounds but gain them right back every week, there’s a good chance you’re caught in the extremes of dieting. Eating “good” and “clean” during the week often leads to intense cravings once the weekend hits, which can trigger overeating and overindulging. In today’s episode, I’m breaking down this exhausting cycle and exactly how to overcome it. I’m sharing what true consistency really looks like, why being overly strict with your diet might be working against you, and what to do instead to smooth out your weekly calorie intake so you can finally stop starting over every Monday. By the end of today’s show, you’ll know how to break free from the all-or-nothing dieting cycle by building in intentional flexibility — so your results actually stick. Doors are open! Come join my new program, Slim Down, Eat Up and find out how eating more can finally help you weigh less. Join . 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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343. The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better
11/17/2025
343. The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better
Today I’m bringing you episode 5 of my 6-part series, The Missing Piece, and we’re talking about one of the most overlooked habits that have kept my clients stuck – that you may be doing, too. While that 30 minutes to even an hour you spend crushing it in the gym is amazing, what about the other 23 or so hours in the day? If this sounds like you, in today’s episode I’m breaking down why your daily movement outside the gym matters just as much as your training (if not more) and how neglecting the other hours in the day might just be what is stalling your progress. If you’ve ever felt frustrated that your hard work in the gym isn’t showing up in the mirror, this episode will show you the missing piece that ties it all together. PS: Doors are open! Come join my new program, Slim Down, Eat Up and find out how eating more can finally help you weigh less. Join . 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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342. The Missing Piece: Why "IIFYM" Doesn't Always Work
11/13/2025
342. The Missing Piece: Why "IIFYM" Doesn't Always Work
Today I’m bringing you episode 4 of my new 6-part series, The Missing Piece, where I’m addressing why “hitting your macros” doesn’t always yield fat loss and the progress you think it will. If you’re putting in the work, logging your food, and still finding progress out of reach – this episode is for you. In today’s episode I’m revealing the massively overlooked reason your body might be holding onto weight and fat despite appearing to “hit your macros” as you log your food. I’m sharing why what you eat (not just how much you eat) matters if your goal is to lose body fat and lean out. By the end of this episode, you’ll walk away confidently knowing how to hit your nutrition goals, make your hard work count, and finally see those fat loss results you deserve. Grab the Mix and Match Fiber Cheat Sheet 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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341. The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types
11/10/2025
341. The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types
Today I’m bringing you episode 3 of my new 6-part series, The Missing Piece, and we’re talking about one of the biggest mistakes women make when it comes to carbs that can lead to difficulty losing body fat and that’s often overlooked. Are carbs really the enemy, or is it the way you’re eating them that’s sabotaging your body goals? Today I’m sharing the truth behind carbs and explaining how this category of foods are not created equal when it comes to your metabolism. Some carbs spike your blood sugar and leave you hangry, whereas others are literally designed to keep you full for hours and sculpt a fit body. In today’s episode, I’m breaking down the two most common mistakes women make when it comes to carbs in their diet, why your macros might look perfect on paper but still leave you stuck, and the science-backed approach to building a balanced plate that fuels fat loss and keeps you fuller longer. P.S. Ready to eat more and finally weigh less? My new program Slim Down, Eat Up drops Sunday, November 16th — mark your calendar! 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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340. The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake)
11/06/2025
340. The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake)
Today I’m bringing you episode 2 of my new 6-part series, The Missing Piece, and we’re talking about one of the biggest “missing pieces” my clients are secretly struggling with that holds them back from fat loss which is related to their protein intake. When it comes to protein, there’s usually no in between. You either think you have to eat like a body builder because of social media content you see online, or you barely eat sufficient protein at meals and you’re drastically underconsuming this important nutrient for fat loss. Either way, protein is important and the goal is not to eat too much or too little – but instead the right amount. I’m breaking down why not eating enough protein can hold you back, why knowing protein is important isn’t enough and how understanding your unique requirements is the first step towards successful fat loss and what actually happens to your body (and appetite) when you miss that 20–30g sweet spot at each meal. Plus, I’ll share my go-to strategies for building satisfying, high protein meals without living on protein shakes and cottage cheese, or thinking you need to be a bodybuilder. Grab your Free 30 Gram Protein Cheat Sheet 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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339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks
11/03/2025
339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks
Today’s an exciting day because I’m kicking off episode 1 of my new 6-part series, The Missing Piece: where we uncover what’s really holding you back from seeing fat loss progress and how to fix it. Today’s episode features one of the biggest “missing pieces” I see when working with clients when it comes to how big and filling their meals are versus their snacking habits. I’m walking you through the food audit red flags I see most as a Registered Dietitian, the rule of thumb I always live (and coach) by when it comes to calorie content in meals versus snacks, and the simple shifts you can make to stop letting “snacks” call the shots in your day and seriously accelerate your progress. By the end of this episode, you’ll know exactly how to build meals that keep you full so you can boost your metabolism, ensure you’re satisfied and stop unintentionally sabotaging your progress through snacks. 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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338. Q&A: How to Measure Body Fat At Home & Know If You’re Really Making Progress
10/30/2025
338. Q&A: How to Measure Body Fat At Home & Know If You’re Really Making Progress
On today's final episode as part of the Fit Girl Fall series this year, I’m answering a question submitted by one of our amazing listeners regarding how to measure your body fat while you’re at home to be able to interpret if you’re making progress or not with more certainty. One of the drawbacks of only using the scale to track your progress is sometimes you can lose body fat while gaining (or even maintaining muscle)... leading to body composition changes that aren’t reflected on the scale. This means you can be making physical progress, looking leaner and even dropping your body fat percentage but the scale may not have budged anymore than a few pounds if that. This is why beginning a practice to track your body fat percentage and body composition is so crucial to your fitness journey, despite it sometimes being challenging without the right equipment. If you’re ready to explore new ways to track your body composition and progress at home without needing fancy or expensive gadgets, this episode features my simple, at-home strategies I use with my own clients to measure progress in other ways than just the scale. Grab the Fit Girl Fall Challenge Bundle 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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337. Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)
10/27/2025
337. Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I’m sitting down to discuss a question submitted by our amazing listener Abbey on the benefits and drawbacks of traditional weight lifting versus a la carte fitness classes. We all know that using progressive overload as a technique when lifting weights allows your muscles to be challenged so you can see the results you want – but what happens when you do a la carte fitness classes such as Peloton Strength workouts? Do these workouts impact your results even if you enjoy them or they are convenient? Today’s episode is going to address two things. First, is it a myth that you need to lift heavy weights to get lean and lose body fat? And secondly, I discuss the benefits and drawbacks of traditional weight lifting versus one-time classes such as Peloton Strength and Orangetheory so you know how to choose the right training style for your goals, schedule and fitness level. If you’re looking to not just lose weight but reshape your body, this episode is going to help you figure out if what you’re doing is enough for the results you want to see. Grab the Fit Girl Fall Challenge Bundle 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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336. Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)
10/23/2025
336. Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss the truth around fasting for fat loss. Have you ever felt pressured to intermittent fast because of information you’ve seen on social media? Today I want to set the record straight by breaking down both the pros and cons to fasting as an approach to losing body fat, alongside what I want every woman to understand whether or not they decide to use this tool on their fitness journeys. My goal by the end of the episode is to help you be able to decide what actually works for YOU and your busy lifestyle – and finally understand what matters for fat loss beyond any social media hype. Grab the Fit Girl Fall Challenge Bundle 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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335. This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)
10/20/2025
335. This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I’m sitting down to discuss how much protein you actually need to be eating per day if your goal is to lose fat and lean out. When it comes to protein, unfortunately much of the advice online makes you think that you need to eat like a bodybuilder to get fit – when that’s the farthest from the truth. Instead, today’s episode is going to walk you through three simple approaches to figuring out how much protein you actually should be eating per day, whether or not you want to track your calories or macros. You’ll walk away knowing how to set a protein goal that’s realistic for your lifestyle, feels workable even if you’re busy, and actually sets you up for lasting fat loss based on science. Plus I’m also sharing the one benchmark that puts you ahead of 90% of dieters and address why protein is important… but if you don’t also address this one thing it could hold you back from results. Grab the Fit Girl Fall Challenge Bundle Quickly find out your daily calorie needs to hit your weight loss goals using this simple fat loss calorie calculator Grab the 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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334. 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)
10/16/2025
334. 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am discussing 5 fast food orders I’d eat if I was out and about, needing food but still wanted to stay on track with my fitness goals. If you’re a busy woman that needs easy options that are quick, convenient and still pack protein and fiber when you’re miles from your kitchen, stuck at an airport, or juggling a crazy day – these options are realistic suggestions that will save you when your schedule takes over your day. Plus, I also am sharing with you exactly how I customize restaurant orders to support my goals alongside breaking down the mindset shifts I always recommend so you can stop feeling guilty when you “have to” eat out. Grab the Fit Girl Fall Challenge Bundle 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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333. Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)
10/13/2025
333. Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)
On today’s episode I am sitting down solo to show you just how simple fat loss can be when you have a realistic, repeatable meal plan you actually love. Most women feel intimidated when it comes to eating right for their goals because it feels difficult to stay consistent. That’s why in this episode, I’m breaking down my ultimate strategy for easy, high-protein, high-fiber meals that not only burn more calories naturally but genuinely fit into your real life, whether you’re juggling work, family, or just want to spend less time in the kitchen. You’ll learn my favorite go-to meal ideas from breakfast all the way through dinner and how to build a sustainable, realistic meal plan inspired by the methods that help my clients see real results. You’ll find out why repeatable choices create unstoppable progress, how to get more out of your “calorie money,” and what it looks like to finally stop obsessing over every bite. Grab the Fit Girl Fall Meal Plan Grab the Fit Girl Fall Challenge Bundle 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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332. How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)
10/09/2025
332. How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss how to approach losing body fat without having to give up your social life, going out to eat and enjoying food. Many women when on a diet program intentionally trying to lose body fat get anxious when they have meals out or events that can have tempting food options. While it’s important to eat at home – it isn’t realistic to think that you’ll never go out to eat… even when you’re trying to get fit and lose weight. That’s why today’s episode is here to help you with your mindset, and your macros. I’m breaking down how to stay on track when out to eat with simple strategies and a proven approach that will decrease your stress and anxiety in these situations. I also discuss cheat meals, when to know it’s worth it to indulge and other strategies you can begin to implement so you strike the perfect balance of enjoying yourself without over-doing it. By the end of the episode you’ll ditch food anxiety, learn to call a meal “fun” without derailing your results, and walk away confident that you can enjoy life and keep making progress. Join the 31 Day Fit Girl Fall 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: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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331. How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)
10/06/2025
331. How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss two ways to approach calculating your calories for fat loss regardless of if you want to track your food intake. Determining your target calorie deficit is an important core step towards your journey to losing body fat because without context into how much you should be eating, it’s very challenging (if not impossible) to determine the daily food plan you should be following. For this reason, I’ll be sharing two methods I use with clients to help you determine how much you should be eating for results. The first method is rooted in science and numbers, while the other method is less invasive into your lifestyle and instead uses how you currently eat in your real-life to help guide how to get into a calorie deficit. By the end you’ll leave this episode with knowledge on how to determine how much you should be eating and how to apply this information to your daily life to begin seeing fat loss on both your body – and the scale. Join the 31 Day Fit Girl Fall Challenge Grab the Fat Loss Calorie Calculator 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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330. How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall)
10/02/2025
330. How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall)
Fit Girl Fall is here! On today’s episode I am kicking off our Fall Fat Loss series by sharing my top tips to see more progress physically over the next 30 days than you have all year. If you’re feeling stuck in a rut with your progress, the scale isn’t moving and you know something needs to change but you aren’t sure what – the tips in this episode are going to guide you in the right direction so you make intentional changes that are guaranteed to produce incredible results. The strategies in this episode are not only go-to’s for me when I’m working with clients, but they are also best practices I swear by whenever I want to level up and lean out. I hope you enjoy them and most importantly, give them a try over the next month. Join the 31 Day Fit Girl Fall Challenge Purchase the Hot & Healthy Planner Pad 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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329. Welcome To Fit Girl Fall 2025
10/02/2025
329. Welcome To Fit Girl Fall 2025
Welcome to Fit Girl Fall 2025! Every October I hit reset with my signature Fit Girl Fall Series and choose a theme specific to help you with your diet and exercise routines relevant to this busy time of year. For the entire month of October I stick to this theme with every episode that I release alongside dropping two episodes every single week. This year, the theme is focused on fat loss. Whether your goal is to shed body fat, refine your approach and tighten up your nutrition and workouts, or finally take that first step into a healthier routine — you’re going to love what we have coming your way on the show. And to kick off the series today, you’re getting two episodes. In this one, I’m breaking down what Fit Girl Fall is all about — this year’s theme and what you can expect from the series. Then, make sure to check out episode 330 which dropped today as well, because that’s our official kickoff episode! Join the 31 Day Fit Girl Fall 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: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 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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328. When In A Weight Loss Phase, How Often Should You Weigh Yourself?
09/29/2025
328. When In A Weight Loss Phase, How Often Should You Weigh Yourself?
On today’s episode I am sitting down solo to discuss all things weight loss weigh-ins as inspired by one of our amazing listener’s named Kelsey who left a comment on a recent episode on Spotify regarding how often she should be weighing in. In this, I’m discussing how to approach weigh-ins, how often you should weigh in, when it’s appropriate to stop weighing in as frequently or even at all if it’s impacting your mental health and how to not let the number on the scale get the best of you according to science. My hope is for you to walk away from this episode knowing exactly how to use weigh-ins to level up your progress without it physically and mentally draining you, or bringing you down… because at the end of the day the goal is to focus on the work – not the weigh in. Join our Fit Girl Fall 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: 🎙️ 🎙️ 🎙️ 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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327. Honest Truths About Speeding Up Your Fat Loss Progress
09/25/2025
327. Honest Truths About Speeding Up Your Fat Loss Progress
In today’s solo episode, I’m breaking down four hard-hitting truths every woman needs to hear about what it really takes to accelerate fat loss. You’ll learn why chasing quick fixes and week-to-week results often keep you stuck, the pitfalls of “all or nothing” thinking, and the real reason the 80/20 rule often backfires. If you’re ready to finally see consistent progress without burnout or self-sabotage, this episode will show you the exact mindset shifts and scientific strategies to break the cycle and accelerate your results, this way you don’t waste any more time and instead level up. Join our Fit Girl Fall Challenge Grab the 7 Day Cut 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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326. 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans!
09/18/2025
326. 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans!
On today’s episode, I’m sharing the 3 things I specifically changed to break through my most recent weight loss plateau and finally fit back into my pre-pregnancy jeans. I’m discussing the exact shifts I made to finally move the scale again, what really worked for me, what I had to stop wasting my energy on, and most importantly how I was able to get back into my pre-pregnancy jeans without miserable dieting extremes. If you’re stuck in a weight loss plateau and want science-backed strategies that actually work for your body, plus the mindset shifts to overcome that sneaky self-sabotage — this episode is for you! Break through your weight loss plateau and start seeing more progress with our Stuck to Slaying Course 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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325. Q&A: Why I'm Choosing To NOT Take Medications To Lose Weight Postpartum
09/15/2025
325. Q&A: Why I'm Choosing To NOT Take Medications To Lose Weight Postpartum
On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listener’s named Rachel regarding the rising trend of using GLP-1 weight loss medications, especially among postpartum moms and women with just a few pounds to lose. If you’ve ever wondered whether you really need weight loss meds, or if seeing everyone around you take the “quick fix” makes you feel like you’re missing out, this one is for you. I’m getting brutally honest about why I’m choosing not to go the medication route, how your values and circumstances shape your weight loss journey, and the mindset shifts and strategies that actually move the needle regardless of medication use or not. Whether you’re all-in on doing it the OG, natural way, or just want perspective on what really works for sustainable fat loss alongside support through medications – this episode will equip you with the clarity and confidence to make the decision that truly fits 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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324. JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain)
09/11/2025
324. JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain)
On today’s episode, I sit down with Jenna who is a busy physician assistant that found herself stuck after gaining weight after getting married and her honeymoon phase. Between 10-hour shifts, long commutes, and social events, Jenna wondered if it was even possible to feel good in her body again without dieting rules taking over her life. What changed everything? Learning how to fuel her metabolism strategically while still making room for real life. In just 6 months, Jenna has lost 22 pounds (and counting) inside our program — all while traveling, enjoying date nights, and keeping up with her demanding work schedule. In this episode, Jenna opens up about: ✔️ The reality of weight gain after big life transitions (and why intuitive eating wasn’t enough for her ultimate fat loss goals) ✔️ The simple nutrition shifts that actually sped up her results without cutting out her favorite foods ✔️ How she fits exercise and meal prep into 10-hour workdays without stress ✔️ The mindset shifts that helped her enjoy pizza, cocktails, and even eating out on vacations while still losing weight If you’ve ever wondered how to balance fat loss with a career, marriage, social life, and a busy work schedule, Jenna’s story will show you it’s 100% possible. 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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323. 10 BEST Sources Of Protein To Burn Fat, Increase Your Caloric Burn & Boost Your Metabolism
09/04/2025
323. 10 BEST Sources Of Protein To Burn Fat, Increase Your Caloric Burn & Boost Your Metabolism
Today’s solo episode is inspired by a listener, Gianna, regarding how to get more protein into your diet for the goal of body fat loss. Similar to episode 310 on the 10 best sources of fiber – I’m breaking down the 10 best protein sources to help you burn body fat, increase your daily caloric burn and boost your metabolism for fat loss. This way you get full and improve your metabolic engine to see results, and feel amazing while you do it. Plus for each source of protein I’m also providing easy suggestions on how to use it in your diet because simple meals are the key to sustainable fat loss. By the end of this episode, you’ll have everything you need to easily hit your protein goals and feel confident balancing your plate for lasting results. Get the 30 30 30 Challenge Get the 7 Day Cut 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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322. 4 Reasons Why You Don't Look Like You Workout (Despite Eating Healthy & Hitting The Gym Regularly)
09/01/2025
322. 4 Reasons Why You Don't Look Like You Workout (Despite Eating Healthy & Hitting The Gym Regularly)
Today’s mini episode is inspired by a listener, Jessica, who asked why you can work out consistently and eat healthy but still not look like you work out. I’m breaking down four surprising, but simple, reasons you might not look like you work out despite all your hard work, and why knowing what to do doesn’t always make it easy to follow through. You’ll walk away with simple strategies, mindset shifts, and science-backed tips to finally see the results you’ve been working for. 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 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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321. Q&A: Focus On The 3 P’s That Make Perimenopause Weight Loss Easier
08/28/2025
321. Q&A: Focus On The 3 P’s That Make Perimenopause Weight Loss Easier
On today’s episode, I’m answering a question from listener Maribel about how to lose weight and feel your best during perimenopause and menopause. I’m breaking down my 3 P’s strategy for menopausal weight loss, including the mindset shifts and nutrition adjustments that help women finally see results when “what used to work” no longer does. You’ll learn the most common mistake that keeps women stuck, the key nutrition change most women 40 years and older overlook, and how to confidently adapt your fat loss approach as your body changes. Whether you’re approaching menopause, in it or just want to set yourself up for success when the time eventually comes – this episode will show you how the 3 P’s can make weight loss possible (and sustainable) at any age. Grab the free Find Your Protein Guide 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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320. Q&A: Lose Fat or Lift Weights? What To Focus On First If Your Body Fat Is Above 25%
08/21/2025
320. Q&A: Lose Fat or Lift Weights? What To Focus On First If Your Body Fat Is Above 25%
On today’s solo episode, I’m answering a listener question from Steph regarding if you should focus on fat loss or muscle building FIRST if you are starting your journey out at a higher body fat percentage. With so much conflicting advice out there about calorie deficits, strength training, and the “right” way to transform your body, it’s easy to feel overwhelmed and even confused about the approach you’re taking. That’s why in this episode, my goal is to help you cut through the noise and understand: ✔️ A breakdown of your body fat percentage and how it can impact your health and fitness goals ✔️ Who should focus on muscle gain first, and who should focus on fat loss first ✔️ How to know whether to prioritize dieting, lifting, or a mix of both ✔️ The fat loss trifecta most women overlook (and how it can change everything for your progress) If you’ve been wondering where to start, or how to balance fat loss and muscle building for lasting results, this episode is perfect 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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319. Q&A: 7 Surprising Reasons You're Still Hungry Even After You Just Ate
08/18/2025
319. Q&A: 7 Surprising Reasons You're Still Hungry Even After You Just Ate
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Alyssa regarding why you're still hungry after you eat. If you've ever finished a meal only to find yourself eyeing snacks and craving something else thirty minutes later – this episode is going to give you seven of the most common reasons this might be happening and what you can do about it. You’ll learn some of the mistakes you may be making that surprisingly sabotages your fullness when trying to cut body weight, alongside other factors beyond just what you’re eating that can impact your hunger, too. 1:1 Coaching with Lauren and Our Team of Dietitians: Get the 7 Day Cut Plan Grab the 30 30 in 30 Challenge fat loss plan Grab the 30 30 in 30 Next Level fat loss plan Get the 30 Day Fat Loss Meal Plan 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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318. Q&A: “I Know What to Do, But I Can’t Do It" (How To Break The Cycle & Lose 10 lbs)
08/14/2025
318. Q&A: “I Know What to Do, But I Can’t Do It" (How To Break The Cycle & Lose 10 lbs)
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, and finally slay your weight loss goals. 1:1 Coaching with Lauren and Our Team of Dietitians: Grab the 7 Day Cut Plan 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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317. Q&A: Want Lean, Toned Legs? My Top Tips to Transform in Just 3 Months
08/07/2025
317. Q&A: Want Lean, Toned Legs? My Top Tips to Transform in Just 3 Months
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 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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316. What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series)
08/01/2025
316. What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series)
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 exercise for whatever reason, and also when it’s appropriate (and important) to add exercise as part of your body fat loss and recomposition goals. New 7 Day Cut 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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315. Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series)
07/31/2025
315. Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series)
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 today’s episode is addressing exactly how a fat loss mini cut will produce progress despite these pushes only being 7 days at a time. By the end of this episode, you’ll have clarity (and relief!) of knowing what realistic results look like and how to know if you’re seeing progress, or not. New 7 Day Cut 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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