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.
info_outline
391. MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn’t Fit Her Life
05/21/2026
391. MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn’t Fit Her Life
If what you used to do to lose weight worked in the past but no longer fits your schedule or lifestyle, you’re not alone. In today’s episode, I’m joined by Madeleine from the Hot & Healthy Membership to talk about how she transitioned away from very low-carb dieting and keto toward a more balanced, sustainable approach to fat loss that actually fit her real life. Like many women, Madeleine believed being more restriction would lead to better results. But over time, trying to maintain keto while working intense hours as a pharmacist in her residency program became unrealistic and exhausting. Keto worked for her — until it didn’t. She wanted a way to lose fat, feel confident in her body, and still enjoy eating out and spending time with friends without constantly feeling restricted. In this episode, Madeleine shares how she slowly reintroduced carbs despite being afraid to at first, how she shifted her focus from just losing weight on the scale to body recomposition, and the habits that helped her become leaner, stronger, and more confident than ever before. If you’ve ever wondered whether you can lose fat without cutting out entire food groups and carbs, this episode will show you exactly what’s possible and how to do it, too. Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent Apply to be coached by Lauren 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!
/episode/index/show/thesororitynutritionist/id/41346735
info_outline
390. The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks
05/18/2026
390. The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks
If you’re ready to lose 10 or more pounds but feel stuck wondering what to eat to actually burn fat, today’s episode is going to give you the roadmap you’ve been missing. Instead of just telling you what to do, I’m breaking down exactly how my client Mary lost 15 pounds in just 10 weeks inside my 90 Day Fit Babe Body coaching program — while running a business, working long hours, traveling, eating out, and still living her real life. Because the truth is: most women don’t need more information. They need to understand how to realistically apply fat loss habits consistently enough to see results. In this episode, I’m sharing the exact habits Mary focused on, the nutrition changes that made the biggest difference, and the powerful mindset shift that helped her finally stop starting over and fully commit to her goals. Join Slim Down, Eat Up Apply to be coached by Lauren Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent 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!
/episode/index/show/thesororitynutritionist/id/41305550
info_outline
389. BMI vs. Body Fat: What Actually Matters for Fat Loss?
05/14/2026
389. BMI vs. Body Fat: What Actually Matters for Fat Loss?
If you are trying to get into the best shape this summer and lose body fat to look leaner, you’ve probably wondered how you should actually measure your progress. If so, you’re not alone! In today’s episode, I’m breaking down the two most common measurements women ask me about during a fat loss journey: BMI (Body Mass Index) and body fat percentage — and discussing which one is more helpful if you’re trying to track real progress. By the end of this episode, you’ll understand the difference between BMI and body fat percentage, what each one actually measures, and why neither number tells the full story on its own. I’m also diving into body recomposition, muscle mass, and the better ways to track fat loss progress so you can stop obsessing over a single number and start focusing on what’s actually helping you get leaner, stronger, and more confident. Join Slim Down, Eat Up Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent Apply to be coached by Lauren: 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!
/episode/index/show/thesororitynutritionist/id/41261565
info_outline
388. "I Cut Out Sugar But Didn't Lose A Pound..."
05/11/2026
388. "I Cut Out Sugar But Didn't Lose A Pound..."
Have you tried cutting out sugar, skipping desserts, or even ditching carbs… only to see the scale not move at all? On today’s episode, I’m breaking down what’s actually happening when you clean up your diet, eat less sugar, and still don’t lose even a pound or two of body fat. This is one of the most common frustrations women experience during their fat loss journey. While reducing both your total daily sugar intake and specifically your added sugar consumption can absolutely support your health, many women assume that simply “eating clean” automatically leads to fat loss. Meanwhile, they watch other women enjoy treats here and there, seem less strict with food, and still lose weight more consistently. So what gives!? The truth is… eating healthy is not always the same as eating for fat loss. That’s why today I’m unpacking the real relationship between sugar, calories, and fat loss so you can stop feeling confused about why your body isn’t changing despite your effort. You’ll learn what actually matters for fat loss, why “eating clean” may be keeping you stuck, and how to approach nutrition in a way that feels more realistic and enjoyable, while also improving your health and body composition. Purchase Slim Down, Eat Up Join the Hot & Healthy Membership for coaching, structure, and accountability to stay consistent Apply for 90 Day Fit Babe to lose weight faster with a clear, personalized 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!
/episode/index/show/thesororitynutritionist/id/41213810
info_outline
387. Q&A: Eating At The Wrong Times? Here's How To Time Your Meals For Fat Loss
05/07/2026
387. Q&A: Eating At The Wrong Times? Here's How To Time Your Meals For Fat Loss
Do you feel like your eating habits are solid, but your unpredictable schedule is what’s holding you back from fat loss? If that sounds familiar, you’re not alone. In today’s episode, I’m answering a question from Jenni – a listener from this show who is a nurse navigating long, busy, and often unpredictable shifts. We’re diving into how to structure your day when your schedule isn’t consistent, and why your approach to eating needs to be flexible, not perfect. Because even if your work hours are set… when (and how) you eat can vary a lot. This is something I see all the time with my clients, and in real life with my husband’s career too. Inside the episode, I’m breaking down simple, realistic strategies to help you create more consistency in your day, support your fat loss goals, and know exactly what to do in those moments when you’re not hungry, but also don’t know when you’ll be able to eat next. No matter what your schedule looks like, you’ll walk away knowing how to stay on track with fat loss even when your day doesn’t go as planned. 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!
/episode/index/show/thesororitynutritionist/id/41138820
info_outline
386. 3 Lessons My Recent Weight Loss Journey Taught Me
05/04/2026
386. 3 Lessons My Recent Weight Loss Journey Taught Me
If you feel like you know what to do to lose weight but still aren’t seeing progress, this episode is going to hit home. The truth is, fat loss isn’t about doing more or waiting for the perfect moment to start. It’s about simplifying what you’re already doing, reconnecting with your body, and trusting the process, even when it feels slow. That’s why in today’s episode, I’m sharing three important lessons from my most recent 50 pound postpartum weight loss journey and how they can help you, too. If you’re ready to stop overthinking, simplify your approach, and start showing up in a way that actually gets you results, you’re going to love this one. Purchase Lean Without Logging 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
/episode/index/show/thesororitynutritionist/id/41116485
info_outline
385. KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right
04/30/2026
385. KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right
If you know exactly what to do for weight loss, why does it still feel so hard to actually follow through? In today's episode, I'm sitting down with Kelly, a busy working mom who felt stuck in the same cycle so many women know all too well. She was trying all the "right" things, hitting her protein goals, and still not seeing the results she wanted. After years of starting and stopping, something finally clicked. Kelly shares what shifted when she stopped chasing quick fixes and started focusing on simple, repeatable habits that actually fit into her real life. We talk about the truth behind food noise, why convenience foods were keeping her stuck, and how leaning into whole foods, structure, and consistency helped her lose over 16 pounds without feeling restricted. If you’re tired of constantly starting over and never seeing the physical results you know you are very capable of achieving – you’re going to leave today’s episode inspired to make a change and with tips that will actually help you see results. Purchase Slim Down, Eat Up 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!
/episode/index/show/thesororitynutritionist/id/41043860
info_outline
384. Q&A: What Is Reverse Dieting And Does It Really Work?
04/27/2026
384. Q&A: What Is Reverse Dieting And Does It Really Work?
Are you being told to eat more food to lose weight… but deep down you're confused how eating more could lead to weight loss when you've already gained weight? Reverse dieting, which involves intentionally increasing your calorie intake, is one of the most talked-about yet misunderstood strategies in the fitness space right now. That's exactly why in today's solo episode I'm answering a listener question from Kayla about reverse dieting and whether it's actually necessary for your fat loss journey. We'll cover what reverse dieting is, when it may be appropriate, who it's truly designed for, and why it's not the right approach for everyone. Most importantly, you'll learn whether you actually need to “reverse diet” to lose body fat or not. My goal is to cut through the confusion surrounding this popular trend so you can understand exactly what reverse dieting is and determine whether it makes sense for your goals. Grab my 30 Day Fat Loss Meal Plan to lock into fat loss without overthinking your meals Join the Hot & Healthy Membership for coaching, structure, and accountability to stay consistent Apply for 90 Day Fit Babe to lose weight faster with a clear, personalized 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!
/episode/index/show/thesororitynutritionist/id/41001445
info_outline
383. How To Lose Weight Fast But Safely & Sustainably
04/23/2026
383. How To Lose Weight Fast But Safely & Sustainably
If you want to lose weight fast but every attempt leaves you burnt out, stuck, or gaining it all back, this episode is for you. If you feel like you have no time to waste and want to see progress as quickly as possible, but you’re done with the restrictive, quick-fix approaches that never last — this episode is for you. Today, we’re talking about how to see results faster in a way that’s still healthy, realistic, and sustainable. By the end of this episode, you’ll understand what “fast” fat loss actually looks like without harming your metabolism, along with six simple strategies to help you make intentional changes that move your body forward without starting over again. Grab my 30 Day Fat Loss Meal Plan to lock into fat loss without overthinking your meals Join the Hot & Healthy Membership for affordable coaching, exactly what to eat for results and accountability to stay consistent Apply for 1:1 coaching with me to lose weight at the fastest speed 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 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!
/episode/index/show/thesororitynutritionist/id/40953135
info_outline
382. Restarting Weight Loss Series: Make This Your LAST Restart
04/20/2026
382. Restarting Weight Loss Series: Make This Your LAST Restart
Welcome back to episode three of my 4-part mini series on restarting your weight loss journey—for good, where we’re cutting through the noise and focusing on what actually works. If you feel like you’re always “back at day one,” having to restart your weight loss journey over and over again, this episode will show you why that keeps happening and what actually needs to change so you don’t keep repeating the same cycle. I’m breaking down the patterns that keep you stuck in the all-or-nothing dieting cycle, the shifts I see with women who actually lose weight and keep it off, and how to approach your habits, diet, and progress in a way that removes the need to constantly restart. This approach is not about doing it more perfectly this time. It’s about approaching weight loss differently enough that you don’t have to keep starting over. By the end of this episode, you’ll understand how to break the restart cycle for good and make this the last time you have to begin again. HOT & HEALTHY MEMBERSHIP IS OPEN: If you’re ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside 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!
/episode/index/show/thesororitynutritionist/id/40906865
info_outline
381. Restarting Weight Loss Series: Focus On This, Ignore That
04/16/2026
381. Restarting Weight Loss Series: Focus On This, Ignore That
Why are you working so hard… and still not seeing the scale move? Welcome back to episode three of my 4-part mini series on restarting your weight loss journey — for good, where we’re cutting through the noise and finally focusing on what actually works. This series is inspired by the real conversations I have every single day with my clients, and today’s episode is all about helping you stop spinning your wheels and start seeing real progress. In this episode, we’re getting clear on what truly matters for fat loss and what’s just distracting you. I’m breaking down the exact “levers” that actually move the needle (and the ones that don’t), why doing more isn’t always better, and how to shift out of that exhausting cycle of trying everything without seeing results. By the end of this episode, you’ll know exactly what to focus on, what to ignore, and how to approach fat loss in a way that’s intentional, efficient, and actually works for your body so you can finally stop guessing and start seeing progress. HOT & HEALTHY MEMBERSHIP IS OPEN: If you’re ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside . Purchase Lean Without Logging 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!
/episode/index/show/thesororitynutritionist/id/40867575
info_outline
380. Restarting Weight Loss Series: Why You're Actually Stuck
04/13/2026
380. Restarting Weight Loss Series: Why You're Actually Stuck
Why does it feel like you’re doing everything right… and still not losing weight? Welcome back to part two of my 4-part mini series on restarting your weight loss journey — for good. This series is inspired by the real conversations I have every day with my 1:1 clients, and for the first time, I’m bringing those exact shifts directly to you. In this episode, we’re getting honest about why your weight is actually stuck. I’m breaking down the six most common patterns I see that keep women spinning their wheels, even when they feel like they’re eating well and trying their best. These are the small things that add up, the habits that seem “fine” (but aren’t moving the needle), and the difference between hoping something works… and actually following a clear, intentional plan that leads to fat loss. By the end of this episode, you’ll understand exactly what’s keeping you stuck and walk away knowing what needs to change to finally see progress on the scale. HOT & HEALTHY MEMBERSHIP IS OPEN: If you’re ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside . 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!
/episode/index/show/thesororitynutritionist/id/40783215
info_outline
379. Restarting Weight Loss Series: You Are Not A Failure
04/09/2026
379. Restarting Weight Loss Series: You Are Not A Failure
What makes this time different from every other time you’ve tried to lose weight? Welcome to my brand new 4-part mini series on restarting your weight loss journey… for good. This series was inspired by the real conversations I have daily with my 1:1 coaching clients — and for the first time, I’m bringing those exact, game-changing shifts directly to you. This series is for the woman who feels like she’s always “starting over.” The one who can lose a few pounds, but struggles to keep it off — and is ready to understand what actually needs to change so the results finally stick. In this first episode, we’re diving into the shame that often comes with restarting, especially when maintaining weight loss has felt hard in the past. I break down the emotional attachment so many women have to their progress, and show you how to shift into a more factual, grounded approach so small setbacks don’t turn into full-blown spirals. By the end of this episode, you’ll start to see your journey through a completely different lens… where setbacks aren’t failures, but data. Because this time around isn’t about starting over, it’s about finally doing it differently. MARK YOUR CALENDARS: On April 12th, the doors to Hot & Healthy Membership open. 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!
/episode/index/show/thesororitynutritionist/id/40754780
info_outline
378. The Wait Is Over: The Hot & Healthy Membership is BACK
04/06/2026
378. The Wait Is Over: The Hot & Healthy Membership is BACK
For over a decade, I've helped 7,000+ women use data (not diets) to lose more weight in 3 months than they had all year long.… And now it’s your turn. Doors are officially opening for the first time in a YEAR to the Hot & Healthy Membership. In today’s episode, I’m breaking down everything you need to know — what’s been upgraded inside the program, what you can expect when you join, and a behind-the-scenes look at what we’ve been building over the past year to create an even better experience (and better results) for you. Get excited! Doors open Sunday April 12th! Join the Hot & Healthy Membership: 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!
/episode/index/show/thesororitynutritionist/id/40721125
info_outline
377. ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym)
04/02/2026
377. ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym)
If you’re a planner in your career, but winging your weight loss — how do you expect to see results when you’re not giving your goals the same energy and focus as your job? In today’s episode, I’m joined by my 1:1 coaching client Arlene, who went from feeling stuck and plateaued to losing 15 pounds in just 90 days, all while juggling her career as a busy attorney. When the old approaches she relied on (like eating 1,000 calories a day) stopped working, Arlene knew something had to change. The challenge wasn’t just what to do, but how to make sustainable changes while balancing her career, travel, and social life. In this episode, Arlene shares the exact shifts she made to start prioritizing herself, lose nearly a pound per week, and stop overthinking food. You’ll hear why a less restrictive approach (especially when eating out) actually worked better for her, and how she made it all fit into her real life. If you’re an ambitious woman who wants to look your best, feel confident, and have more energy without putting your life on hold, you’re going to love this conversation. Apply for 1:1 coaching with Lauren . 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!
/episode/index/show/thesororitynutritionist/id/40664085
info_outline
376. Q&A: Pre and Post Workout Eating (What To Eat Before You Workout)
03/30/2026
376. Q&A: Pre and Post Workout Eating (What To Eat Before You Workout)
If you’ve ever wondered what you should eat before or after a workout, but don’t want to overthink it or derail your fat loss goals — this episode breaks it down simply. On today’s episode, I’m sitting down solo to answer a question submitted by a listener named Annie about how to fuel your body for running, from what to eat before and after your workouts to why your body can respond in ways that feel confusing. There’s so much conflicting advice when it comes to pre and post-workout nutrition, and it can quickly turn into overthinking every snack, every meal, and every workout. So instead of giving you more rules, I’m breaking this down in a way that actually makes sense for fat loss and performance. In this episode, I first walk you through how to approach pre-workout fueling so you can support your energy without adding unnecessary calories, then we get into post-workout fueling specifically through the lens of fat loss and what your body actually needs to recover without sabotaging your goals. I also share practical recommendations and best practices for women who are incorporating more cardio, especially running, so you can fuel smarter without overthinking every bite. 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!
/episode/index/show/thesororitynutritionist/id/40639720
info_outline
375. NIKKI’S STORY: Losing 14 lbs When You’ve Never Had This Much Weight to Lose
03/26/2026
375. NIKKI’S STORY: Losing 14 lbs When You’ve Never Had This Much Weight to Lose
What if the reason you’re not losing weight has nothing to do with discipline… and everything to do with how you’re approaching fat loss? In today’s episode, I’m joined by Nikki — a mom of three (with an 8-month-old!) — who went from feeling lost in her postpartum body to losing 14 pounds while balancing real life, kids, and everything in between using our Slim Down, Eat Up approach. If you want to lose fat but need a simple, realistic plan you can actually stick to, this episode breaks down the exact shifts Nikki made: 👉🏻 Why “eating healthy” isn’t the same as eating for fat loss (and what actually moves the scale) 👉🏻 The simple nutrition changes that helped her stay full, reduce cravings, and stay consistent – while loving her meals 👉🏻 How to approach your calorie target without under-eating or restarting every week 👉🏻 The mindset shifts that keep you going even when progress feels slow 👉🏻 How to track progress in a way that keeps you focused (instead of spiraling) If your weight feels stuck and you’re ready to lose 10+ pounds without overcomplicating it, you’ll love Nikki’s story. To get started with this approach, purchase Slim Down, Eat Up Grab the FREE Fat Loss Calorie Calculator 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!
/episode/index/show/thesororitynutritionist/id/40601060
info_outline
374. Why Am I Not Losing Weight? The Real Reason (Besides “You’re Not in a Calorie Deficit”)
03/19/2026
374. Why Am I Not Losing Weight? The Real Reason (Besides “You’re Not in a Calorie Deficit”)
If your weight is stuck, nothing is more frustrating than hearing someone say, “Just get into a calorie deficit.” Yes, a calorie deficit is required for fat loss. And if you aren’t losing weight, technically you’re not in one. But when progress stalls, the worst advice you can give a woman is simply “get into a calorie deficit” without any context on how to actually make that happen in real life. That’s why in today’s episode, I’m sharing the real reasons you aren’t losing weight that go far beyond the calories you’re consuming. If the scale hasn’t budged in weeks (or even months) and you’re starting to wonder what you’re missing, this episode breaks down the quiet thought patterns and behavior cycles that may be keeping you stuck, and preventing the visible body changes you’re working towards. And if you know what to do but you just can’t bring yourself to do it, apply for a coaching spot inside 90 Day Fit Babe Body so I can hold you accountable and help you finally show up for yourself the way you need to! More information Purchase Slim Down, Eat Up 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!
/episode/index/show/thesororitynutritionist/id/40494550
info_outline
373. 3 Foods I Refuse To Waste My Calories On
03/16/2026
373. 3 Foods I Refuse To Waste My Calories On
If you’re trying to lose fat but struggling to stay within a calorie deficit, today’s episode is for you. When your calorie budget is smaller during fat loss, every choice matters. That’s why today I’m sharing foods I personally refuse to waste my calorie budget on — and introducing a concept I teach my clients called “worth-it foods.” Calories are like money, and what you choose to spend your “budget” on has a huge impact on whether you hit your targets and actually lose body fat. If you’ve been struggling with constant hunger, feeling unsatisfied, or mindlessly spending calories on foods that don’t move the needle for your goals, this episode will help you become more intentional with your choices… and see better results because of it. Grab the Fat Loss Calorie Calculator Get started with our 30 Day Fat Loss Meal 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!
/episode/index/show/thesororitynutritionist/id/40408870
info_outline
372. Don't Care About The Scale & Want To Look Toned? Do These 2 Things
03/12/2026
372. Don't Care About The Scale & Want To Look Toned? Do These 2 Things
If you’re the type of woman who doesn’t really care that much about the number on the scale, and instead just wants to change the way your body looks, you’re going to love today’s episode. So many women think getting a lean, sculpted look requires obsessing over their weight, doing endless cardio, or following complicated diet rules. But the truth is, when you stop fixating on the scale and start focusing on the habits that actually change your body composition – that’s when real results start to happen. That’s exactly why when one of my 1:1 clients recently told me she didn’t care about the scale and simply wanted to lose fat and look more toned for her wedding, I knew it was the perfect topic for today’s episode. In this episode, I’m breaking down the two most important habits that will help you build muscle, lose body fat, and achieve that toned look — without overcomplicating your routine or obsessing over the number on the scale. Enjoy! 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!
/episode/index/show/thesororitynutritionist/id/40379370
info_outline
371. Q&A: Should I Take Creatine And Will It Cause Water Retention?
03/09/2026
371. Q&A: Should I Take Creatine And Will It Cause Water Retention?
If you’ve heard a lot about creatine but aren't sure if you should be taking this supplement on your fitness journey… today's episode is for you. Today I’m sitting down for a solo episode to discuss the popular supplement creatine, why it can be a great addition to your fitness routine, where it is also surprisingly found naturally in your diet, and its impact on the scale and your weight. While creatine is one of the most researched supplements out there and is widely used to improve gym performance, strength, and muscle growth - this episode will help you decide (based upon your goals) if it's something you should focus on or not. Apply to work with Lauren privately: Purchase Slim Down, Eat Up ($159): To connect with Lauren on Instagram, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Related Episodes: 🎙️ . Jump to 42:42 of the episode where we dive into the science behind creatine. 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!
/episode/index/show/thesororitynutritionist/id/40338395
info_outline
370. RACHAEL'S GOOD EATS: High Protein Recipes, Training Tips & Body Recomposition For Busy Women
03/05/2026
370. RACHAEL'S GOOD EATS: High Protein Recipes, Training Tips & Body Recomposition For Busy Women
If you’re “eating healthy” but still starving an hour later… you probably aren't eating enough protein. Today’s episode is special because I’m joined by my incredible colleague Rachael DeVaux (aka ) who is a Registered Dietitian, personal trainer, mom, and cookbook author of . Today we’re breaking down what high protein eating actually looks like in real life. We discuss why protein is so important for health and your metabolism, how it impacts blood sugar, the reason it's the secret to getting full, and of course how to practically eat high protein through simple meals. We’re diving into: ✅ How to make protein the anchor of your plate without tracking forever ✅ Rachael’s easy, weeknight, one-pan meals that work ✅ How to use protein to help you stop grazing all day ✅ How to build balanced meals without obsessing over calories ✅ Real talk about motherhood, feeding toddlers, and fueling yourself without losing your mind If you’re a busy woman who wants to improve her body composition and feel strong, energized, and satisfied, this episode is for you. Grab your copy of Rachael’s new cookbook, The High-Protein Plate To follow Rachael on Instagram, click 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!
/episode/index/show/thesororitynutritionist/id/40293640
info_outline
369. How To Know If You Set Your Calorie Deficit Up Right?
03/02/2026
369. How To Know If You Set Your Calorie Deficit Up Right?
If you’ve set your calorie deficit but the scale isn’t budging… does that mean you did it wrong? So many women immediately assume they need to cut calories lower – but that’s not always the answer. In today’s episode, I’m breaking down exactly how to tell if your calorie deficit is actually working (or not), so you can stop second-guessing your plan and start making smart, data-driven adjustments. You’ll learn: ✅ The key signs your deficit is set up correctly ✅ When weight fluctuations are normal (and when they’re not) ✅ How to assess progress whether you track calories or don’t log at all Because the truth is there are clear indicators that you’re in a calorie deficit, and once you understand them… you don’t have to panic or guess your next move. Doors are officially open! Come join Lean Without Logging and finally lose weight without counting a single calorie. Join . Grab the Fat Loss Calorie Calculator Grab Slim Down, Eat Up 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!
/episode/index/show/thesororitynutritionist/id/40238215
info_outline
368. How To Drop 10 Pounds & Hit Your Summer Fitness Goals
02/26/2026
368. How To Drop 10 Pounds & Hit Your Summer Fitness Goals
Here’s your roadmap to dropping 10 pounds before summer by addressing what’s actually keeping your weight stuck. Wanting to lose weight and being committed to the process are two very different things. If you want real results, you have to lock in on what works, and stop repeating what doesn’t. In today’s episode, I walk you through three things: 1️⃣ The most common reasons you’re not dropping weight 2️⃣ The simple shifts that help you create a calorie deficit (without obsessing over numbers) 3️⃣ How to layer these habits so the weight stays off (instead of losing a few pounds and gaining them right back) If you’re ready to stop “starting over” every Monday and finally build real momentum heading into summer, this episode is for you. LEAN WITHOUT LOGGING: My NEW program will be available this Sunday March 1st to help you lose weight without counting calories. 30 DAY PLAN: Grab my 30 Day Fat Loss Meal Plans to lock into summer fat loss Apply for 1:1 Coaching: 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!
/episode/index/show/thesororitynutritionist/id/40210985
info_outline
367. Why Eat Less Move More Isn't Wrong (It's Not What You Think)
02/23/2026
367. Why Eat Less Move More Isn't Wrong (It's Not What You Think)
If you feel like you’re eating less and moving more but your body isn’t changing, there’s a reason — and it’s probably not what you think. The truth? “Eat less, move more” isn’t bad advice. It’s just wildly misunderstood. That’s why in today's episode, I break down why this phrase is so controversial, what it actually means in the context of fat loss, and why you can technically be doing both and still not be in a calorie deficit. We’ll define what “eating less” really looks like, what “moving more” should actually entail, and how vague, inconsistent habits are often the real reason results stall. I also address how nuance matters… your metabolism, hormones and how you move your body can influence how this eat less, move more equation works. The biggest shift? It’s not about working harder. It’s about getting more intentional with your benchmarks, habits, and execution so your efforts become measurable and repeatable. When you identify where the breakdown is happening, fat loss stops feeling frustrating and starts feeling strategic. Join RIP Calorie Counting Week 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!
/episode/index/show/thesororitynutritionist/id/40160990
info_outline
366. I Want To Lose Fat And Gain Muscle: This Is What To Do
02/19/2026
366. I Want To Lose Fat And Gain Muscle: This Is What To Do
In this episode, I’m breaking down everything you need to know about body recomposition – especially if your goal is to lose body fat and look leaner without obsessing over the scale. Here’s the truth: Not all progress is created equal. Weight loss and fat loss are not the same thing. And many women make the mistake of chasing fast scale drops that ultimately leave them feeling smaller… but not stronger, toned, or confident. In today’s episode, I’m covering: ✅ The difference between weight loss and fat loss ✅ What body recomposition really means (and why it matters) ✅ The 3 core things you must focus on if your goal is to lose fat and gain muscle at the same time I’m also breaking down exactly how to achieve the body recomposition shift so many women are craving right now: looking leaner, feeling stronger, and finally seeing their workouts pay off. MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, click . Grab the simple Protein Chart to know how much protein to be eating . Book a Game Plan Consultation 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!
/episode/index/show/thesororitynutritionist/id/40133135
info_outline
365. Easily Save Calories With These 7 Easy Food Swaps For Fat Loss
02/16/2026
365. Easily Save Calories With These 7 Easy Food Swaps For Fat Loss
If you eat healthy foods but are struggling to see the scale move, today’s episode is for you. The reality is… healthy eating and wholesome food choices are important. But you know what’s equally, if not more, important if you want to lose fat? Eating in a calorie deficit so you’re communicating to your body to release fat, use it as fuel, and ultimately lose weight. That’s why on today’s episode, I’m sharing 7 easy food swaps to help you save calories if your goal is fat loss. One of the simplest ways to approach fat loss without overthinking everything is to look at how you’re eating now and make small, strategic swaps that don’t feel depriving but still move you closer to your goals. If you’re ready to see the scale move and body fat visibly decrease, you’re going to love these easy food swaps. In some cases, you may not even notice you’re saving calories while still supporting fat loss. Get started with our 30 Day Fat Loss Plan . MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, 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!
/episode/index/show/thesororitynutritionist/id/40084200
info_outline
364. Q&A: How to Stop Tracking Calories & Macros Without Losing Progress
02/12/2026
364. Q&A: How to Stop Tracking Calories & Macros Without Losing Progress
On today’s episode, I’m sitting down solo to answer a question submitted by a listener named Rachel about how to transition away from calorie and macro tracking without losing progress. Food logging can be incredibly effective for both weight loss and maintenance because it helps you be intentional and specific with your choices. Because of that, many women start to wonder how it is possible to maintain results without tracking. In this episode, I break down 5 practical tips to help you transition from tracking your food to a more intuitive, flexible approach without gaining weight. I also share unfiltered insights from over a decade of coaching women through this exact transition. We’ll talk about what actually works, what does not, and why your fitness identity is often overlooked but critically important when it comes to long term success without tracking. MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, 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!
/episode/index/show/thesororitynutritionist/id/40055545
info_outline
363. Q&A: How To Always Have Dinner Ready When Busy & Trying to Lose Weight
02/09/2026
363. Q&A: How To Always Have Dinner Ready When Busy & Trying to Lose Weight
If you have ever hit 5 or 6pm and thought, “I cannot make one more decision today, especially about dinner,” this episode is for you. On today’s Q&A episode, I am answering a listener question from Lindsey about what to do when you feel completely drained by the end of the day and find yourself defaulting to quick, reactive food choices that do not support your weight loss goals. We are talking about why decision fatigue hits so hard in the evenings and how it quietly sabotages dinner, consistency, and progress when you do not have a simple plan in place. In this episode, I break down four practical and realistic strategies to help you: ✅ Always have something ready for dinner, even on your busiest days ✅ Reduce decision fatigue so dinner feels automatic instead of overwhelming ✅ Stop relying on last minute choices that lead to overeating or regret ✅ Stay consistent with weight loss without needing more motivation or energy These are the exact strategies I use with my 1:1 clients to help them stay on track when life is full, schedules are packed, and bandwidth is low. If dinner is the hardest meal for you to stay consistent with, this episode will help you create a plan that works with your real life. 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!
/episode/index/show/thesororitynutritionist/id/40017845
info_outline
362. Is Weight Loss Harder for Petite Women? 5 Tips That Actually Work
02/05/2026
362. Is Weight Loss Harder for Petite Women? 5 Tips That Actually Work
Is weight loss actually more challenging for petite women? In today’s solo episode, I’m answering a listener question from Erica, a petite woman who feels completely stuck with fat loss, despite “doing everything right.” If you’re 5’3” and under, you know the struggle: a 5 pound gain can feel like 10, and progress can feel painfully slow. But the flip side? When petite women lose weight, the results show fast… which can be incredibly motivating! But this only happens when you’re using the right strategy. In this episode, I’m breaking down realistic, sustainable petite weight loss strategies so you can lose fat without eating under 1,200 calories, overtraining, or feeling restricted. We talk through why fat loss can feel harder in a smaller body, whether shorter women truly have a disadvantage, and the exact adjustments I make with my own petite clients to help them see results. If you’re a petite woman who wants to lose weight, break through a plateau, and finally feel confident in your approach – this episode is for you. In this episode, you’ll learn: 👉🏻 Is weight loss actually harder for petite women? 👉🏻 Why fat loss can feel slower on a smaller frame 👉🏻 Common mistakes petite women make when trying to lose weight 👉🏻 How to lose weight without slashing calories or doing endless cardio 👉🏻 The strategies I use with my 5’3” and under clients to see real results 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!
/episode/index/show/thesororitynutritionist/id/39961030