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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292. JENN: Women's Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be)
05/08/2025
292. JENN: Women's Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be)
On today’s episode, I’m joined by certified personal trainer and women’s strength expert Jenn Canniff for a powerful conversation about what most women are getting wrong when it comes to working out. If you’ve ever felt unsure about how to lift, how often, or what really matters for fat loss, strength, and confidence—this one’s for you. We dig into the most common training mistakes women make, like hopping between random workouts, overtraining, or skipping recovery. Jenn breaks down how many days you actually need to train, whether full-body or split routines are more effective, and how to structure your workouts to support your metabolism and real results. You’ll learn why more isn’t always better—and how to train smarter, not harder to see lasting progress. Whether you’re new to lifting or ready to level up your training, this episode will help you feel more empowered, focused, and effective in your fitness journey. To follow Jenn on Instagram, click 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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291. AMBER'S STORY: Losing 40+ Pounds, Transitioning from Weight Loss to Maintenance & Running a Half Marathon
05/01/2025
291. AMBER'S STORY: Losing 40+ Pounds, Transitioning from Weight Loss to Maintenance & Running a Half Marathon
Today’s episode is a special one — for the first time ever, I’m bringing back a guest! Amber, one of our incredible Hot and Healthy members, returns after her first appearance in late 2023, where she shared how she lost 35 pounds. Now, she’s back to talk about her 8-month maintenance break, training for and running a half marathon, and then re-entering fat loss mode to lose another 10 pounds. With just 5 pounds to go before reaching her goal weight, Amber opens up about the key mindset shifts and nutrition strategies that helped her maintain her progress, fuel her performance, and keep moving toward her goals. We dive deep into what it really feels like to transition from fat loss to maintenance, and how to intentionally pivot back into fat loss when the time is right If you’ve ever worried that pursuing athletic goals or taking a break from fat loss might undo your progress, this conversation will reshape the way you think about your journey and leave you feeling more empowered than ever. Ready to jumpstart your summer fat loss? Join us in the 60 Day Summer Shred inside the Membership — just $197 for 2 months of support and serious results. We start May 5th! Join Want the ultimate accountability tool? Grab the LIMITED TIME ONLY Hot & Healthy Planner Pad for just $35 — a simple, no-stress way to plan meals and stay on track so you can hit your fat loss goals! Purchase 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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290. Q&A: Dieting, ADHD Meds & Muscle Loss: What You Really Need to Know
04/28/2025
290. Q&A: Dieting, ADHD Meds & Muscle Loss: What You Really Need to Know
In today’s solo episode, I’m answering a powerful question from listener Stephanie about a challenge many women face on their fitness journey: what to do when medication suppresses your appetite and you’re not eating enough — especially when you’re trying to maintain or build muscle. Whether you're taking ADHD medication, weight loss meds, or anything else that impacts your hunger cues… Navigating nutrition can get tricky. And while eating less might seem like a fast track to fat loss, undereating can actually slow your metabolism and lead to unwanted muscle loss. In this episode, I’m breaking down realistic, doable strategies to help you get enough nutrition even on low-appetite days. You’ll learn how to fuel your body in a way that supports your muscle and aesthetic goals, keeps your metabolism up, and works with your medication — not against your progress. If muscle tone, strength, and a healthy metabolism are on your goal list, this is one you don’t want to miss. Doors are now open to the Hot & Healthy Membership for a special offer and join us for the 60 Day Summer Shred Challenge . 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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289. Stop Sabotaging Your Weight Loss: Focus on FACTS, Not FEELINGS!
04/24/2025
289. Stop Sabotaging Your Weight Loss: Focus on FACTS, Not FEELINGS!
In today’s solo episode, I’m diving into something every woman on a weight loss journey has faced: the emotional rollercoaster that can sabotage your progress. If you’ve ever felt like you’re doing everything right — tracking, moving, hitting your goals — but the scale just won’t budge… you’re not alone. That frustration and self-doubt is real, and it can be the very thing that leads you to give up too soon. But here’s the truth: the difference between women who hit their weight loss goals and those who stay stuck isn’t just about the plan they follow — it’s about mindset. This episode is all about how to spot and stop self-sabotage in its tracks. I’m sharing much needed real talk and practical tools to help you shift from emotional reactions to data-driven decisions, so you can stay focused, consistent, and in control of your progress — no matter what the scale says. Let’s stop letting feelings make the final call. Hit play and take back your power. Doors open soon! We’re opening the doors to the Hot & Healthy Membership for a special offer on April 27, 2025 – just in time for our 60 Day Summer Shred Challenge! 1:1 Coaching with Lauren and Our Team of Dietitians: Grab the Stuck to Slaying Course To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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288. Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau
04/17/2025
288. Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau
In today's episode, I’m sharing the exact strategies I recommend for women who feel stuck in a weight loss plateau and want to start seeing progress again. This two-part solo episode covers how to know if you're in a real plateau (and why), followed by clear, actionable steps to break through it — without the tired “eat less, move more” advice that doesn’t always work. You’ll walk away knowing the difference between a true plateau and if what you need is a mindset or strategy shift, plus fresh tools to keep your progress going… All Registered Dietitian approved of course! Doors open soon! We’re opening the doors to the Hot & Healthy Membership for a special offer on April 27, 2025 — just in time for our 60 Day Summer Shred Challenge! 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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287. Q&A: 8 Dieting Mistakes I Made When I Was Younger (And What I’d Do Differently)
04/10/2025
287. Q&A: 8 Dieting Mistakes I Made When I Was Younger (And What I’d Do Differently)
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Rachel regarding advice for young women in college on how to stay healthy with all they have going on, in a new environment. While I have a pretty intense dieting story from college I love sharing, I also have recently gone through another life change: Having a baby and moving twice! For these reasons, I wanted to share the 8 dieting mistakes I made when I was younger and what I would specifically have done differently in hopes of inspiring you to not make the same mistakes that I did as you embark on your own fitness journey. Whether in college navigating campus and the dining halls to other big life changes like I’ve gone through – I know a lot of the mistakes I made will resonate with you and inspire you to approach your goals differently for results that last. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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286. Q&A: Is It Okay To Repeat Meals & Eat The Same Thing Daily During Fat Loss?
04/07/2025
286. Q&A: Is It Okay To Repeat Meals & Eat The Same Thing Daily During Fat Loss?
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Alyse regarding if repeating the same meals is good or bad for the goal of fat loss. By the end of today’s episode you’ll hear why I personally think mindfully repeating meals actually helps you stay on track with your goals, what you need to be careful of if you repeat meals especially if you’re stuck or plateaued – and how I personally suggest approaching meal prep to streamline results. I hope you love today’s episode, and if you do I’d love for you to leave a rating and review of the show my love! 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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285. Q&A: Fixing Skinny Fat & What To Eat For A Stronger + Leaner Body When Your Goal Is Body Recomposition
04/03/2025
285. Q&A: Fixing Skinny Fat & What To Eat For A Stronger + Leaner Body When Your Goal Is Body Recomposition
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Christy on how to eat to lose fat and gain muscle so you don’t look “skinny fat” and instead look strong, lean and toned. If you have lost weight or don’t feel like you have a lot of weight to lose however you still don’t feel your fittest and healthiest – today’s episode is on skinny fat and particularly what you should be eating to gain muscle and improve strength so you look leaner and more toned. The key to reversing skinny fat is not by eating less, but eating smarter and more intentional. In today’s episode I’m breaking down what you need to know about your calories for this goal and how to adjust your macros and training approach. I also discuss what types of foods you should be eating, and why. By the end of this episode you’ll walk away with a sustainable strategy to nourish your body, support muscle gain, improve your metabolic health, and feel better in your body! Grab the 30 Gram Protein Cheatsheet Grab this simple protein chart to know how much protein to be eating 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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284. MADELEINE'S STORY: 14 Pounds Down in 9 Weeks (First Time Dieting, Macros & Southern Fried Temptations)
03/27/2025
284. MADELEINE'S STORY: 14 Pounds Down in 9 Weeks (First Time Dieting, Macros & Southern Fried Temptations)
On today’s episode, I’m chatting with my lovely client Madeleine who’s absolutely crushing her weight loss and health goals inside 90 Day Fit Babe Body. She’s down almost 15 pounds in just nine weeks – and today she is sharing everything you need to know to have the same transformation, too. Originally from Louisiana (the land of fried, indulgent foods) and now thriving in Denver, Madeline’s journey is proof that you don’t have to give up delicious food to lose weight. On today’s episode she shares how she’s completely transformed her mindset and approach to food, and specifically how for the first time in her life she is prioritizing her nutrition to be healthy through our simple approach. If you grew up in an environment, culture or family that did not teach you much about healthy eating and fueling your body – you’re going to walk away from this episode with realistic tips to help you learn to prioritize yourself, make nutrition straightforward and also have an approach to fueling your body healthy for the rest of your life (even when you travel back home). If you’ve ever felt like losing weight means saying goodbye to all your favorite foods, this episode is for you. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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283. Q&A: How Would I Eat And Drink At An All Inclusive Resort For Spring Break Vacation
03/20/2025
283. Q&A: How Would I Eat And Drink At An All Inclusive Resort For Spring Break Vacation
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener’s named Molly on how to approach eating and drinking at an all-inclusive resort during Spring Break! Because let’s be real… you want to enjoy vacation but you also don't want to sabotage your progress. That’s why if you have an upcoming trip where you know you’ll be surrounded by endless buffets, bottomless drinks, and indulgent vacation vibes - you’ll have this episode to help you know what you can do to have fun while also not throwing in the towel on all your hard-earned progress. This episode is all about BALANCE, not deprivation. I’m breaking it down into two simple parts–what to do before you take off and how to stay mindful during your trip so you can indulge without overdoing it. By the end of this episode, you’ll walk away with my go-to “don’t eliminate, elevate” philosophy and exactly how to apply it to your next vacation. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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282. The Truth About Carbs: Which Ones Help You Burn Fat?
03/17/2025
282. The Truth About Carbs: Which Ones Help You Burn Fat?
On today’s episode, I’m sitting down solo to break down one of the most misunderstood topics in nutrition… CARBS! If you’ve ever been told that cutting carbs is the key to fat loss, I’m here to set the record straight. Because the truth is, not all carbs are created equal. And when you choose the right ones, they can actually help you burn fat more effectively. I’m diving into exactly which carbs support your metabolism, keep cravings in check, and stabilize blood sugar so you’re not constantly battling hunger. Plus, I’ll walk you through the sneaky carb choices that might be holding you back without you even realizing it. By the end of this episode, you’ll know exactly how to incorporate carbs into your diet the right way without fear, confusion, or unnecessary restrictions. So, if you’ve ever wondered whether you should ditch carbs or embrace them for fat loss, this episode is for you! PS: My brand new fat loss jumpstart to help you see progress in just 30 days is finally here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. Join us today by grabbing the plan . 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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281. If You're 35 Years Old Or Older And Your Weight Isn't Budging, THIS Is Probably Why
03/13/2025
281. If You're 35 Years Old Or Older And Your Weight Isn't Budging, THIS Is Probably Why
On today's episode I am sitting down solo to tackle a topic that’s been flooding my DMs and coming up constantly in my coaching sessions… and it’s WHY is it so hard to lose weight as you get older! If you feel like you’re doing everything right but still not seeing the results you want, you’re going to love everything I break down in today’s episode. I’m peeling back the layers on what’s really happening in your body as you age, what’s actually holding you back from a metabolic standpoint that leads to weight loss resistance, and most importantly - what you can do about it. I know just how frustrating it is to feel like your metabolism has turned against you, but the reality is you are seriously one or two tweaks away from a weight loss breakthrough! PS: My brand new fat loss jumpstart to help you see progress in just 30 days is finally here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. We start March 17th! Grab the plan . 1:1 Coaching with Lauren and Our Team of Dietitians: Grab this simple protein chart to know how much protein to be eating To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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280. 2 Easy Ways To Burn More Calories WITHOUT Adding More Exercise
03/10/2025
280. 2 Easy Ways To Burn More Calories WITHOUT Adding More Exercise
On today’s episode, I’m sitting down solo to share two unconventional but seriously effective ways to burn more calories without adding extra workouts to your already busy schedule. Because let’s be real… we know exercise is important, and we know burning calories matters, but what if there were smarter ways to boost your metabolism without spending extra time in the gym? These are the exact two strategies I’d tell my private 1:1 coaching clients if I wanted them to burn more calories at rest without spending MORE time in the gym. And the best part? They’re perfect for busy moms or anyone juggling a million things but still wanting to hit their weight loss goals. PS: My brand new fat loss jumpstart to help you see progress in just 30 days is finally here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. We start March 17th! Grab the plan . 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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279. If You Keep Losing And Regaining The Same 5 Pounds, This Is Why
03/06/2025
279. If You Keep Losing And Regaining The Same 5 Pounds, This Is Why
On today's episode I am sitting down solo to dive into a struggle I know so many of us face – the frustration of losing and regaining the same stubborn few pounds over and over again. If you’ve ever felt stuck in this cycle, I hope you know that you’re not alone. In my experience as a Registered Dietitian, I have consistently seen women make changes to their plans in hopes of breaking this cycle but unfortunately many of them do not work. That’s why in today’s episode I’m breaking down exactly why this yo-yo dieting cycle happens to so many women and the solution to help break this cycle and finally lose the weight (and keep it off) for good. If you’re ready to stop spinning your wheels and finally breakthrough with results that are designed to last a lifetime, this episode is for you. PS: My brand new fat loss jumpstart to help you see progress in just 30 days is almost here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. Launches this Sunday March 9th! 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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278. Q&A: How To Set Up The Right Macros For Your Body To Lose Fat?
02/27/2025
278. Q&A: How To Set Up The Right Macros For Your Body To Lose Fat?
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Colleen regarding how I go about setting up macros for my clients who want to lose body fat. What macros you choose to eat impact your body’s ability to shed fat, which is why by the end of today’s episode I’m going to walk you through the exact thought process I have when I set up a client’s macros for the first time – so you can use these tips and tricks on your journey, too! I’m specifically sharing what you have to set up before you dive into what macros to eat, which macro to start with when determining your targets and even providing what are typical percentage ranges for each macro as you go to set yours up, too! PS: Join us for PROTEIN WEEK starting on March 3rd where for a full week I’ll be coming into your inbox daily to share my top tips to eating high protein for fat loss. Not on my email list? Join for free . 1:1 Coaching with Lauren and Our Team of Dietitians: Game Plan consultation Grab my FREE Find Your Protein Guide To connect with Lauren, click Submit your question for advice from Lauren on the show Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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277. 4 Fat Loss LIES The Internet Has Been Telling You Lately
02/20/2025
277. 4 Fat Loss LIES The Internet Has Been Telling You Lately
On today’s episode, I’m sitting down solo to call out some of the most frequent LIES I’ve been seeing on the internet lately about fat loss. And trust me… the myths and topics I’m addressing in today’s episode aren’t just going to be debunked but also give you some necessary real talk to ensure you don’t fall for these traps and instead break through whatever is keeping you stuck on your fitness journey. If you’re tired of feeling confused by all the conflicting information out there and just want to finally feel confident in your body and at peace with the approach you’re using to shed weight, I’m here as your Registered Dietitian to set the record straight. No more second guessing, it’s time to start making real, lasting progress. PS: Wondering how much protein you should be eating to shed fat? I have a brand new freebie that will help you figure out exactly how much protein you need to be eating to start shedding body fat. You can find it Grab the 30 Gram Protein Cheatsheet 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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276. My Cheatsheet For Losing 1 Pound Per Week... Every Week!
02/17/2025
276. My Cheatsheet For Losing 1 Pound Per Week... Every Week!
On today's episode I am sitting down solo to share my super simple cheatsheet of things you should start doing to lose 1 pound per week every single week. The cheatsheet I’m sharing features the top things I do with my private, 1:1 coaching clients that consistently allows them to see progress week after week. And the best part is everything on this list is not only easy to begin implementing today but also is realistic… because who wants to lose weight with a plan you absolutely hate! PS: Wondering how much protein you should be eating to shed fat? I have a brand new freebie that will help you figure out exactly how much protein you need to be eating to start shedding body fat. You can find it Grab the 30 Gram Protein Cheatsheet Work with Lauren and our Team 1:1 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 🎙️ 🎙️ 🎙️ 🎙️
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275. KARLEE'S STORY: I Lost 26 Pounds and Got Lean by Loving My Diet (Even As A Picky Eater)
02/13/2025
275. KARLEE'S STORY: I Lost 26 Pounds and Got Lean by Loving My Diet (Even As A Picky Eater)
On today’s episode I am joined by my former client Karlee who’s been able to lose 26 pounds and counting from our work together inside 90 Day Fit Babe Body coaching. While many women procrastinate on starting their fitness journey because they are afraid it will be restrictive and force them to eat foods they hate – Karlee’s journey has been the exact opposite. As someone who can be somewhat of a picky eater alongside gluten and dairy free, today’s episode highlights how Karlee has been able to lose a significant amount of weight without dreading her diet. We sit down and discuss how she overcame the dreaded yo-yo dieting cycle she used to struggle with, her secrets to tracking calories and macros that have helped her lose 26 pounds alongside how she’s found the sweet spot in her dieting approach to see results week after week without sacrificing the foods she loves. If you’re looking to learn how to begin losing weight, change your mindset and bring chill hopeful energy into your fitness journey… you’re going to LOVE today’s episode! 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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274. Is Eating Too Much Protein Sabotaging Your Fat Loss?
02/06/2025
274. Is Eating Too Much Protein Sabotaging Your Fat Loss?
On today's episode I am sitting down solo to discuss one of the most common questions I get asked both in my DMs and during coaching sessions: “Can eating too much protein actually sabotage my progress and be the reason why I’m not losing weight?” Protein is so important when it comes to fat loss because of it’s appetite suppressing benefits and how it helps you target fat loss while keeping your muscle when dieting… but that doesn’t always mean more is better. That’s why in this episode I’m going to break down situations in which eating more protein is better for your goals alongside also sharing other scenarios in which if you’re eating too much – it can actually hold you back from seeing progress, and why. By the end of this episode, you’ll understand why setting a specific protein target based on your body’s actual needs should be top priority if you want to shed fat and gain tangible tips on how to structure a high protein diet that works with your goals, not against them. 1:1 Coaching with Lauren and Our Team of Dietitians: Join my 30 30 in 30 Challenge 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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273. Don't Make These 5 Mistakes That Are Causing You To Binge Eat After Dinner
02/04/2025
273. Don't Make These 5 Mistakes That Are Causing You To Binge Eat After Dinner
On today’s episode, I’m sitting down solo to talk about something I know so many of you are struggling with—binge eating after dinner. If you’ve ever found yourself wondering, “Why do I feel so out of control with food at night?” or waking up frustrated because it happened again, this episode is for you. I’m breaking down the five biggest mistakes I see women make that trigger those late night binges. Mistakes that might be sneaking into your routine without you even realizing it. And with February in full swing, I know this is the time when old habits can creep back in, or when you start to feel like your weight loss plan just isn’t working the way it should. By the end of today’s episode, you’ll be able to spot exactly what’s holding you back, understand why it’s happening, and most importantly, know what to do about it. Because here’s the truth: you are one small tweak away from breaking through that plateau, seeing real progress, and finally feeling in control around food. 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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272. Q&A: Should You Cut Back On Healthy Fats If You're Trying To Lose Weight?
01/30/2025
272. Q&A: Should You Cut Back On Healthy Fats If You're Trying To Lose Weight?
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Ali on fat’s role in fat loss. Fat is a macronutrient that is high in calories, yet in many of the very healthful foods we eat. That’s why I loved Ali’s question because it can be confusing to know just how much fat you should be eating when trying to lose body fat… especially when you’re trying to be in a calorie deficit and cut back on extra calories you don’t need. By the end of today’s episode you can expect to learn more about fat as compared to the other macronutrient’s carbs and proteins, why fat is actually important to eat in your diet even if you want to shed weight and scenarios in which you may want to cut back on your fat intake. Most importantly, I’m also sharing how to balance your favorite fat rich foods that you already eat in your diet alongside your weight loss goals so you can lose weight without feeling deprived. 1:1 Coaching with Lauren and Our Team of Dietitians To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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271. KAITLIN'S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating
01/23/2025
271. KAITLIN'S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating
On today’s episode I am sitting down with one of our amazing members of the Hot & Healthy Membership named Kaitlin to discuss how she’s been able to lose 30 pounds over the past 6 months. If you're looking to transform both your body and relationship with food, you’re going to love the conversation me and Kaitlin had because we dive into exactly what she did to be able to lose this weight in a sustainable and realistic way. We candidly discuss what her diet looked like before joining the program, how she approached tracking her calories and macros to become more aware of her food choices and her approach to creating healthful nutrition habits that feel enjoyable to stick to… till this day. To connect with Lauren, click Personally work with Lauren and our Team of Dietitians 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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270. What You NEED To Know About Calories & Macros To Shed Fat
01/20/2025
270. What You NEED To Know About Calories & Macros To Shed Fat
On today's episode I am sitting down solo to discuss the most important things I wish more women understood about calories and macros if your goal is to lose fat this year. If you’ve ever felt stuck in a weight loss plateau or confused about exactly what you should be doing to burn fat, this episode is going to clearly explain the vital role of calories and macros as it relates to shedding body fat alongside how these nutrients will make you feel better, have more energy, boost your metabolism and change the way you look. By the end of this episode, you’ll finally understand why you’re not seeing progress despite eating healthy foods and what misconceptions around macros such as carbs are actually holding you back from the body of your dreams. PS if you like today’s episode, please take a moment to subscribe to the podcast on the platform you’re listening to it on and leave a rating and review of the show. Grab my FREE High Protein Cheat Sheet Guide Join my 30 30 in 30 Challenge 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: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️
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269. JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation
01/16/2025
269. JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation
On today’s episode I am sitting down with Jordan Syatt, a Strength and Conditioning Coach and nutrition expert who just happens to be one of the first coaches I followed on Instagram over 10 years ago. Together we discuss a variety of topics related to becoming fit and healthy including calories, body composition, gaining strength, weightlifting, hormonal health and measuring your weight and BMI in addition to addressing popular nutrition trends you’ve probably seen on social media including cortisol. This episode is designed to give you practical tips you can begin implementing today on your fitness journey to make nutrition and exercise more approachable, and less intimidating. Don’t miss this eye-opening conversation packed with realistic advice to make achieving your goals straightforward and enjoyable. To follow Jordan 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!
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268. Fix Your Metabolism In 30 Days By Eating These Foods Every Day
01/09/2025
268. Fix Your Metabolism In 30 Days By Eating These Foods Every Day
On today's episode I am sitting down solo to break down what foods you should be eating each day to begin to fix your metabolism and of course, start losing weight. By the end of today’s episode you’ll learn what is your metabolism and why it matters for burning fat, alongside how to work with it so make progress a no-brainer and actually easy. I’ll also share the three key pillars of metabolic health and break down exactly what you need to eat to reset your metabolism and prime your body for fat loss. By the end of this episode, you’ll have a clear and simple roadmap to fuel your body, fix your metabolism, and understand exactly what foods will help you move the needle on your progress. Best Meal Plan To Fix Your Metabolism: 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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267. If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things
01/02/2025
267. If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things
On today's episode I am sitting down solo to discuss the 4 very simple things you must start doing if you’re serious about shedding fat and losing inches on your body. If you want to drop 10 pounds in the first 10 weeks of the New Year, what I’m sharing on today’s episode is actually not just a theory – I’ve lived it. This episode holds the exact information and tools to make losing 10 pounds a reality with small tweaks that target fat burning and your metabolism. I hope this episode gets you motivated to feel amazing and ready to tackle your healthiest year yet! DOORS OPEN: If you want to take your health journey to the next level, doors are now open to my Hot & Healthy Membership until January 5th, 2025. Join the Membership Grab my 30 Gram Protein Cheatsheet 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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266. DR. MICHAEL ORMSBEE: How To Eat & Train For Your Strongest Body (Fat Burning, Protein Metabolism, Nighttime Eating & Creatine)
12/26/2024
266. DR. MICHAEL ORMSBEE: How To Eat & Train For Your Strongest Body (Fat Burning, Protein Metabolism, Nighttime Eating & Creatine)
On today’s episode I am joined by my former professor from Florida State University and impactful researcher in the body composition and protein space – Dr. Michael Ormsbee. Dr. Ormsbee is coming on the show to share practical, evidenced-based insights on popular nutrition topics from nighttime eating, foods that impact fat burning and his perspectives on popular supplements such as protein shakes and creatine. We even dive into polarizing questions such as can you gain muscle in a calorie deficit and is skinny fat (that popular term you hear on social media) really a true concept backed up by scientific evidence. If you’re looking to build your strongest and healthiest body and are ready to understand your metabolism and how to eat right – you don’t want to miss this episode. Follow Dr. Michael Ormsbee on Instagram Follow Florida State University Institute of Sports, Sciences and Medicine on Instagram Take Dr. Ormsbee’s Course: Changing Body Composition through Diet and Exercise Donate to the ISSM Endowment Match 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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265. Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum)
12/23/2024
265. Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum)
On today's episode I am sitting down solo to chat about all things postpartum body image and body changes. I wanted to record this episode because if you are pregnant or navigating your own postpartum fitness journey – you are not alone. The female body is incredible, and you can be so proud of what you’re capable of! Growing, nurturing and housing your little one for 9 months is life changing and mind blowing. But just as much as you can be in awe, it’s also okay if you struggle with your body image, ever changing body or just miss the “old” version of you, too. It’s okay to love your body while also longing for the version of yourself you used to know. It’s also okay if you love your body, but also want to change certain parts of it. On today’s episode, I’m here to create space for both. 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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264. Three BIG Reasons You Can't Lose More Than 5 Pounds Before Gaining It All Back
12/19/2024
264. Three BIG Reasons You Can't Lose More Than 5 Pounds Before Gaining It All Back
On today's episode I am sitting down solo to dive deep into the three biggest reasons why you are struggling to lose weight and keep it off. By the end of today’s episode you’ll understand the common pitfalls that are holding you back from losing weight, what changes you can make to your approach to begin seeing progress and how to overcome the biggest barrier to success - self sabotage. But here’s the best part — every single issue I discuss is totally fixable, and I’m giving you practical, actionable tips so you can finally break free from this frustrating cycle. Register to my FREE Webinar, 3 Simple Steps to Start Losing Weight Join the 30 30 In 30 Challenge Grab the Back On Track Bundle 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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263. The Truth About Eating Out While Trying To Shed Fat & Tone Up...
12/12/2024
263. The Truth About Eating Out While Trying To Shed Fat & Tone Up...
On today's episode I am sitting down solo to share the truth around eating out during a fat loss phase. If you’ve ever wondered how some women seem to eat out often and order big portions of delicious, fun foods without it impacting their progress – this episode is going to break down just how often you can go out to eat while pursuing your fat loss goals. I’m also sharing easy, actionable tips to help you go out to eat without obsessing over every calorie… but also making sure your choices don’t hold you back. Join our FREE Healthy Holiday Push Challenge 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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