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
325. Q&A: Why I'm Choosing To NOT Take Medications To Lose Weight Postpartum
09/15/2025
325. Q&A: Why I'm Choosing To NOT Take Medications To Lose Weight Postpartum
On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listener’s named Rachel regarding the rising trend of using GLP-1 weight loss medications, especially among postpartum moms and women with just a few pounds to lose. If you’ve ever wondered whether you really need weight loss meds, or if seeing everyone around you take the “quick fix” makes you feel like you’re missing out, this one is for you. I’m getting brutally honest about why I’m choosing not to go the medication route, how your values and circumstances shape your weight loss journey, and the mindset shifts and strategies that actually move the needle regardless of medication use or not. Whether you’re all-in on doing it the OG, natural way, or just want perspective on what really works for sustainable fat loss alongside support through medications – this episode will equip you with the clarity and confidence to make the decision that truly fits you. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/38190490
info_outline
324. JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain)
09/11/2025
324. JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain)
On today’s episode, I sit down with Jenna who is a busy physician assistant that found herself stuck after gaining weight after getting married and her honeymoon phase. Between 10-hour shifts, long commutes, and social events, Jenna wondered if it was even possible to feel good in her body again without dieting rules taking over her life. What changed everything? Learning how to fuel her metabolism strategically while still making room for real life. In just 6 months, Jenna has lost 22 pounds (and counting) inside our program — all while traveling, enjoying date nights, and keeping up with her demanding work schedule. In this episode, Jenna opens up about: ✔️ The reality of weight gain after big life transitions (and why intuitive eating wasn’t enough for her ultimate fat loss goals) ✔️ The simple nutrition shifts that actually sped up her results without cutting out her favorite foods ✔️ How she fits exercise and meal prep into 10-hour workdays without stress ✔️ The mindset shifts that helped her enjoy pizza, cocktails, and even eating out on vacations while still losing weight If you’ve ever wondered how to balance fat loss with a career, marriage, social life, and a busy work schedule, Jenna’s story will show you it’s 100% possible. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/38138845
info_outline
323. 10 BEST Sources Of Protein To Burn Fat, Increase Your Caloric Burn & Boost Your Metabolism
09/04/2025
323. 10 BEST Sources Of Protein To Burn Fat, Increase Your Caloric Burn & Boost Your Metabolism
Today’s solo episode is inspired by a listener, Gianna, regarding how to get more protein into your diet for the goal of body fat loss. Similar to episode 310 on the 10 best sources of fiber – I’m breaking down the 10 best protein sources to help you burn body fat, increase your daily caloric burn and boost your metabolism for fat loss. This way you get full and improve your metabolic engine to see results, and feel amazing while you do it. Plus for each source of protein I’m also providing easy suggestions on how to use it in your diet because simple meals are the key to sustainable fat loss. By the end of this episode, you’ll have everything you need to easily hit your protein goals and feel confident balancing your plate for lasting results. Get the 30 30 30 Challenge Get the 7 Day Cut Plan 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/38042820
info_outline
322. 4 Reasons Why You Don't Look Like You Workout (Despite Eating Healthy & Hitting The Gym Regularly)
09/01/2025
322. 4 Reasons Why You Don't Look Like You Workout (Despite Eating Healthy & Hitting The Gym Regularly)
Today’s mini episode is inspired by a listener, Jessica, who asked why you can work out consistently and eat healthy but still not look like you work out. I’m breaking down four surprising, but simple, reasons you might not look like you work out despite all your hard work, and why knowing what to do doesn’t always make it easy to follow through. You’ll walk away with simple strategies, mindset shifts, and science-backed tips to finally see the results you’ve been working for. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37973230
info_outline
321. Q&A: Focus On The 3 P’s That Make Perimenopause Weight Loss Easier
08/28/2025
321. Q&A: Focus On The 3 P’s That Make Perimenopause Weight Loss Easier
On today’s episode, I’m answering a question from listener Maribel about how to lose weight and feel your best during perimenopause and menopause. I’m breaking down my 3 P’s strategy for menopausal weight loss, including the mindset shifts and nutrition adjustments that help women finally see results when “what used to work” no longer does. You’ll learn the most common mistake that keeps women stuck, the key nutrition change most women 40 years and older overlook, and how to confidently adapt your fat loss approach as your body changes. Whether you’re approaching menopause, in it or just want to set yourself up for success when the time eventually comes – this episode will show you how the 3 P’s can make weight loss possible (and sustainable) at any age. Grab the free Find Your Protein Guide 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37944000
info_outline
320. Q&A: Lose Fat or Lift Weights? What To Focus On First If Your Body Fat Is Above 25%
08/21/2025
320. Q&A: Lose Fat or Lift Weights? What To Focus On First If Your Body Fat Is Above 25%
On today’s solo episode, I’m answering a listener question from Steph regarding if you should focus on fat loss or muscle building FIRST if you are starting your journey out at a higher body fat percentage. With so much conflicting advice out there about calorie deficits, strength training, and the “right” way to transform your body, it’s easy to feel overwhelmed and even confused about the approach you’re taking. That’s why in this episode, my goal is to help you cut through the noise and understand: ✔️ A breakdown of your body fat percentage and how it can impact your health and fitness goals ✔️ Who should focus on muscle gain first, and who should focus on fat loss first ✔️ How to know whether to prioritize dieting, lifting, or a mix of both ✔️ The fat loss trifecta most women overlook (and how it can change everything for your progress) If you’ve been wondering where to start, or how to balance fat loss and muscle building for lasting results, this episode is perfect for you! 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37849645
info_outline
319. Q&A: 7 Surprising Reasons You're Still Hungry Even After You Just Ate
08/18/2025
319. Q&A: 7 Surprising Reasons You're Still Hungry Even After You Just Ate
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Alyssa regarding why you're still hungry after you eat. If you've ever finished a meal only to find yourself eyeing snacks and craving something else thirty minutes later – this episode is going to give you seven of the most common reasons this might be happening and what you can do about it. You’ll learn some of the mistakes you may be making that surprisingly sabotages your fullness when trying to cut body weight, alongside other factors beyond just what you’re eating that can impact your hunger, too. 1:1 Coaching with Lauren and Our Team of Dietitians: Get the 7 Day Cut Plan Grab the 30 30 in 30 Challenge fat loss plan Grab the 30 30 in 30 Next Level fat loss plan Get the 30 Day Fat Loss Meal Plan To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37814370
info_outline
318. Q&A: “I Know What to Do, But I Can’t Do It" (How To Break The Cycle & Lose 10 lbs)
08/14/2025
318. Q&A: “I Know What to Do, But I Can’t Do It" (How To Break The Cycle & Lose 10 lbs)
On today’s episode, I am sitting down solo to address one of the most common issues women face when losing weight: Knowing what to do, but struggling to do it. You know you shouldn’t eat chips out of the bag and you know you shouldn’t skip your workout… but that doesn’t mean it’s easy. Some days losing weight can feel like an emotional battle where you’re fighting yourself at every turn. That’s why I’m breaking down the 4 biggest reasons women get in their own way and exactly how to break through them, so you can stop sabotaging your progress, start taking consistent action, and finally slay your weight loss goals. 1:1 Coaching with Lauren and Our Team of Dietitians: Grab the 7 Day Cut Plan To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37756205
info_outline
317. Q&A: Want Lean, Toned Legs? My Top Tips to Transform in Just 3 Months
08/07/2025
317. Q&A: Want Lean, Toned Legs? My Top Tips to Transform in Just 3 Months
On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Ella on how to tone your legs so they look leaner and stronger. To help you achieve this goal, I’m breaking down the two core things you need to focus on if you want lean and toned legs – alongside sharing my top tips I swear by to enhance your results… especially when it comes to your training. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37675985
info_outline
316. What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series)
08/01/2025
316. What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series)
Welcome to the Mini Cut Series! On today’s fifth and final episode of this mini series, I’m addressing what happens if you decide to NOT focus on exercise during a fat loss mini cut. In today’s episode I’m sharing the real-life strategies I used during my own 45 pound weight loss journey as a postpartum mom to make sustainable progress without the pressure to be “perfect” with my workout routine… especially when I didn’t have access to a gym or even the ability to walk outside in the thick of winter. By the end of this episode, you’ll understand how to lose fat if you can’t exercise for whatever reason, and also when it’s appropriate (and important) to add exercise as part of your body fat loss and recomposition goals. New 7 Day Cut Plan: 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37574550
info_outline
315. Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series)
07/31/2025
315. Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series)
Welcome to the Mini Cut Series! In Part 4 of our series, I’m breaking down one of the biggest misconceptions around mini cuts: YOUR RESULTS. When you think about weight loss… Do you tend to always expect dramatic results right when you make changes to your diet and exercise routine? Or do you have a tried and true method for tracking progress that gives you clarity (not disappointment) on when you can expect to see progress based on the realistic science of fat loss? If your expectations of results are too high and don't match reality: You’re going to be left disappointed. That’s why today’s episode is addressing exactly how a fat loss mini cut will produce progress despite these pushes only being 7 days at a time. By the end of this episode, you’ll have clarity (and relief!) of knowing what realistic results look like and how to know if you’re seeing progress, or not. New 7 Day Cut Plan: 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37574530
info_outline
314. The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series)
07/30/2025
314. The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series)
Welcome to the Mini Cut Series! Today in Part 3, I’m sharing my favorite four-step blueprint I use with my clients for planning and executing a successful fat loss cut. The meal planning approach I outline in this episode will allow you to easily move from maintenance to cut weeks without tracking or overwhelm, that way you can lock in when it's important to and fit in flexibility when it's also needed. By the end of this episode you'll walk away with straightforward strategies to streamline your fat loss cut and gain confidence in what you should be eating to see results. New 7 Day Cut Plan: Grab the Hot & Healthy Planner Pad 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37530550
info_outline
313. How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series)
07/29/2025
313. How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series)
Welcome to the Mini Cut Series! We’re back with Part 2 in today’s episode to answer a question I get all the time: How long is it actually safe to stay in a fat loss cut or calorie deficit and are you doing more harm than good by pushing it too far? If you’re confused by all the conflicting advice and wondering if you need to schedule breaks or just power through, this mini-episode is your must-listen. I’ll break down what really happens to your metabolism in a cut, the science and strategy behind mini cuts versus longer fat loss phases, and the signs that it’s time to give your body and your mindset a break. You’ll get my practical, flexible approach to sustainable fat loss so you can avoid burnout, get results, and enjoy the process. By the end, you’ll know exactly how to gauge if your cut is working or if it’s time to switch it up. New 7 Day Cut Plan: 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37530525
info_outline
312. Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series)
07/28/2025
312. Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series)
Welcome to the Mini Cut Series! All week, I’m dropping bite-sized episodes to help you implement my new with ease. Today, we’re diving into Part 1 on what exactly is a fat loss mini cut, and do you really need to go “all in” every single week to see results? If restrictive diets have left you feeling overwhelmed or like you need to be perfect for months, this episode will flip that script. I’m sharing my journey of losing 45 pounds postpartum using my signature mini cut strategy – the same approach I teach my clients to make fat loss simple, flexible, and actually enjoyable. You’ll learn how to do intentional, week-long bursts of focused fat loss without falling for restrictive fads or the all-or-nothing trap. I’ll show you how to design your cut on your terms and build in the flexibility you need for real life. If you’re ready to see progress without feeling like you have to be perfect, this episode is for you. New 7 Day Cut Plan: 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37530515
info_outline
311. Q&A: 4 Hard Truths About Managing Expectations During A Fat Loss Cut
07/24/2025
311. Q&A: 4 Hard Truths About Managing Expectations During A Fat Loss Cut
On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Josie regarding how to keep your morale high when fat loss progress isn’t showing up where you expect it (or want it) most. If you’ve ever felt discouraged by slow changes, losing weight in the “wrong places,” or questioned your ability to stay motivated, this episode is an absolute must-listen. In this episode, I reveal the 4 mindset shifts and strategies I use with every client to manage expectations, measure progress beyond the scale, and avoid the trap of weight loss entitlement. You’ll walk away knowing how to actually stay committed and excited about your journey, even if you feel that your body isn’t cooperating. If you’ve struggled to celebrate your wins or need a massive boost of realistic inspiration, this episode is for you. New 7 Day Cut Plan: 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37501070
info_outline
310. 10 BEST Sources Of Fiber To Reset Your Gut, Boost Your Metabolism & Balance Your Blood Sugar
07/21/2025
310. 10 BEST Sources Of Fiber To Reset Your Gut, Boost Your Metabolism & Balance Your Blood Sugar
In today’s solo episode, I’m unpacking a key reason you may not be seeing results despite hitting your protein goals. The missing link? Fiber. I’m breaking down the 10 best fiber sources to help you reset your gut, rev up your metabolism naturally and balance your blood sugar — that way you can finally feel full and see real fat loss progress. You’ll learn how much fiber you need to be eating per day, why fiber is the most underrated fat loss tool, how it works alongside protein for blood sugar balance, and of course my favorite ways to add more fiber to your meals through 100% natural sources. And for each source of fiber I mention I’m also highlighting their nutrition facts per serving and give you inspiration on how to use them in meals, too! This is your crash course in fiber-forward eating for fat loss. I hope you enjoy! New 7 Day Cut Plan: Grab your 30 30 in 30 Challenge Fat Loss 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/37424980
info_outline
309. Q&A: 5 Things I Look For in a Protein Powder (for Fat Loss & Muscle Gain)
07/17/2025
309. Q&A: 5 Things I Look For in a Protein Powder (for Fat Loss & Muscle Gain)
In this solo Q&A episode, I’m answering a question from listener Cortney: How do you choose the right protein powder with so many options out there? I’ll walk you through the top four things I look for as a dietitian, plus one red flag most women overlook. You’ll also hear which brand I personally use and why, alongside some third-party organizations that offer testing and certification programs for dietary supplements like protein powders to help assure the products you purchase contain the ingredients listed on the label, are free from harmful levels of contaminants, and are manufactured according to good practices. By the end of the episode, you’ll know exactly how to choose a protein powder that supports your fat loss and muscle goals, without overwhelm or confusion. NEW 7 Day Cut Plan: 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37387700
info_outline
308. Q&A: How To Stay On Track With Fat Loss When "There Is Always Something" (Summer Events Edition)
07/14/2025
308. Q&A: How To Stay On Track With Fat Loss When "There Is Always Something" (Summer Events Edition)
On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Stephanie regarding how to actually enjoy summer barbecues, parties, and endless social events without sabotaging your fat loss goals. If the thought of events during this season have left you feeling anxious about what is going to be served, or perhaps fearing that you’ll undo all your hard work in just one meal – I’m dedicating this episode to sharing subtle but realistic tips you can easily implement into your routine to help you stay on track during this busy time of year. I’m breaking down what I personally do to stay on track when my social calendar is booked and busy, alongside sharing how I plan my day to ensure eating out won’t sabotage me… especially when I don’t know what is being served. I hope you enjoy this episode, and it gives you a positive kick in the butt to lock in for the rest of summer because one thing is for sure: You CAN lose weight while eating out and living your life. These moments don’t need to hold you back, or cause stress or anxiety! Grab your 7 Day Cut Plan for easy, high-protein meals to help you lean out fast. Get it . 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37358640
info_outline
307. Q&A: "Stop Getting Discouraged By Your Friend Losing Weight Faster Than You Who's Taking Ozempic"
07/10/2025
307. Q&A: "Stop Getting Discouraged By Your Friend Losing Weight Faster Than You Who's Taking Ozempic"
On today’s solo episode, I’m answering a powerful listener-submitted question from Rachel about one of the most talked-about topics in weight loss right now: Ozempic. If you’re committed to doing things the natural way — focusing on real protein, fiber, strength training, and sustainable habits — but feeling discouraged watching others drop weight quickly with the help of medications, you’re not alone. That frustration is real, and I hear it all the time. In this episode, I’m having an honest conversation about weight loss medications and what it really means to stay in your own lane. I’m also sharing five hard but important truths I always tell my clients—truths that will reframe your mindset, refocus your energy, and remind you that your results do matter… even if they’re happening slower. If you’ve ever thought, “Why am I doing all this work when everyone else is getting there faster?” — 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!
/episode/index/show/thesororitynutritionist/id/37304330
info_outline
306. 5 Sneaky Mistakes You Don't Realize Are Sabotaging Your Fat Loss Progress
07/07/2025
306. 5 Sneaky Mistakes You Don't Realize Are Sabotaging Your Fat Loss Progress
On today’s solo episode, I’m calling out five sneaky mistakes that could be quietly stalling your fat loss… without you even realizing it. If you’ve ever felt like you’re “doing everything right” but still aren’t seeing the scale move (or your clothes fit better), this episode is for you. From subtle mindset traps to habits that fly under the radar, I’m sharing the real talk you need — along with the exact things I coach clients through — so you can break through your plateau and start seeing results. We’ll cover the surprisingly common mistake that derails progress (even when your meals look perfect), what’s really happening when you think you’re in a deficit but aren’t, and how striving for perfection can actually lead to weight regain for many women. Whether you’re just beginning your fat loss journey or you’re a seasoned pro stuck in a fitness rut, this episode will help you reset your approach and reignite your progress. I hope you enjoy it! 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37233640
info_outline
305. Once You Nail The Basics, Here's What To Focus On To Up-level Your Training & Results
07/03/2025
305. Once You Nail The Basics, Here's What To Focus On To Up-level Your Training & Results
On today’s solo episode, I’m getting real about a hard truth most people won’t tell you: The habits that got you here in your weight loss journey won’t necessarily get you to the next level. If you’re ready to break out of your comfort zone, this episode is for you. I’m sharing my Dietitian-approved strategies I use with my coaching clients to up-level both their fitness and nutrition without slipping into self-punishment or all-or-nothing thinking. We’re breaking things down into two powerful segments. First, focusing on exercise and how to uplevel your training and push past plateaus once you’ve nailed the basics, and then how to optimize your nutrition to amplify your results. You’ll walk away knowing the difference between simply showing up and actually showing out for your goals, with tactical upgrades you can start implementing today. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37216635
info_outline
304. Q&A: How to Stay on Track With Fat Loss When You’re Tired, Burned Out, or Dealing With Daily Fatigue
06/26/2025
304. Q&A: How to Stay on Track With Fat Loss When You’re Tired, Burned Out, or Dealing With Daily Fatigue
On today’s solo episode I’m answering a powerful listener question from Haley: How do you keep up with fat loss habits when you’re completely drained? Whether you're navigating chronic fatigue, burnout, PMS, pregnancy, or just a heavy life season: this episode is for you. I’m sharing 5 of my best tips that helped me stay consistent with my nutrition, movement, and self-care during arguably one of the hardest, most transformative years of my life. These tips are simple and sustainable strategies that will help you feel more in control, even when energy is your most limited resource. If you’ve been trying to “push through” and it’s not working because you just don’t have the bandwidth… this episode is your permission to approach things differently so you can use food and exercise as something that fills up your cup, instead of draining it. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37109690
info_outline
303. Q&A: When the Scale Stops Moving... Is It a Plateau or Just Part of the Process?
06/23/2025
303. Q&A: When the Scale Stops Moving... Is It a Plateau or Just Part of the Process?
On today’s episode, I’m sitting down solo to answer a question from one of our amazing listeners named Sarah on what to actually do when the scale stalls — even when you’re hitting all your fat loss habits. I’m breaking down how to know if you're in a real plateau or simply in a phase where fat loss is happening behind the scenes. You’ll also hear the most common reasons the scale doesn’t move (even when progress is happening), the exact benchmarks I use with clients to assess what’s really going on, and why it’s so important not to adjust your plan too quickly when the scale doesn’t budge. If you're serious about results and don’t want to waste time second-guessing your strategy, this episode is a must-listen! 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37048020
info_outline
302. Top 5 Hard Truths You Must Understand To Get Leaner & Stronger
06/19/2025
302. Top 5 Hard Truths You Must Understand To Get Leaner & Stronger
On today’s episode, I’m sitting down solo to share what it really takes to get leaner, stronger, and finally see the results you've been working for. I’m breaking down five hard truths every woman needs to understand to create real change — so you can start training and eating with intention and finally break through. If you’re feeling frustrated because you think you’re doing everything right but the scale or mirror isn’t budging — or you’re tired of the same recycled advice that never moves the needle — this episode was made for you. This isn’t just motivation… It's a mindset and strategy shift that can change everything. I hope you enjoy it and it helps you out! 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/37013955
info_outline
301. Q&A: Should You Weigh Meat Raw or Cooked? (And Other Food Logging Tips That Can Double Your Progress)
06/16/2025
301. Q&A: Should You Weigh Meat Raw or Cooked? (And Other Food Logging Tips That Can Double Your Progress)
On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Courtney regarding how do you accurately track the nutrition facts for cooked versus raw meat. If you’ve ever stared down at your dinner, unsure whether to weigh your chicken before or after cooking, or wondered if one little mistake in your food log could totally wreck your progress, this episode is for you. I’ll walk you through the science behind how meat changes in weight and nutrition when cooked, reveal my go-to tracking strategies, and break down the biggest logging mistakes I see women make on their fitness journeys. Plus, I’m spilling the logging secrets I usually only share with clients with actionable tips you can use today. Press play now because what you learn in this short episode could change your entire food tracking mindset. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/36967105
info_outline
300. CORY RUTH: PCOS Weight Loss (Do Calories Still Matter, Balancing Blood Sugar, How Hormones Impact Fat Loss & Smart Supplement Strategies)
06/12/2025
300. CORY RUTH: PCOS Weight Loss (Do Calories Still Matter, Balancing Blood Sugar, How Hormones Impact Fat Loss & Smart Supplement Strategies)
Today’s episode is a must-listen if you’re navigating PCOS and feel like the rules of weight loss just don’t apply to you. I’m joined by registered dietitian and PCOS specialist Cory Ruth, whose no-BS, science-backed approach to women’s health cuts through the noise and gets straight to what actually works. We’re breaking down why weight loss can feel so much harder with PCOS, but how it’s absolutely not impossible. We discuss insulin resistance and blood sugar’s relationship to PCOS, the specific PCOS hormones at play and their associated symptoms, the gaps in medical care PCOS women receive and how a one-size-all approach might just be why you’re stuck – and of course the role of supplements. If you or someone you know has PCOS and was recently diagnosed or simply overwhelmed by all the conflicting tips out there – today’s episode will help you walk away feeling empowered, informed, and ready to take action that actually works for YOU. To follow Cory on Instagram, click Learn more about VITA-PCOS supplements Visit Cory’s website 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/36915360
info_outline
299. Are Your Body Image Issues Actually Why You Have Trouble Losing Weight?
06/05/2025
299. Are Your Body Image Issues Actually Why You Have Trouble Losing Weight?
In today’s solo episode, I’m getting real about something that doesn’t get talked about enough — how body image struggles can quietly sabotage your weight loss journey. We’re diving into the emotional side of fat loss — the self-talk, the mindset traps, and the ways we unknowingly hold ourselves back by thinking we need to hate our bodies into change. I’m sharing personal stories and client experiences to show you why mindset—not just macros and meal plans—is often the real roadblock to progress. You’ll hear the honest truth about separating your self-worth from your weight, how to stop self-sabotaging patterns in their tracks, and what it actually takes to build a more positive, sustainable approach. By the end of this episode, you’ll walk away with mindset shifts and practical steps you can use right away to stop getting in your own way, start seeing progress beyond the scale, and finally treat your body with the respect it deserves. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/36814570
info_outline
298. Not Seeing Progress Yet? 3 Fixes to Make Before Summer’s Over
06/02/2025
298. Not Seeing Progress Yet? 3 Fixes to Make Before Summer’s Over
In today’s solo episode, I’m cutting through the noise to show you exactly why your progress has stalled—and what you can do about it. If you feel stuck in a weight loss plateau, you're not alone. I’m sharing the top three simple but powerful tweaks I’ve been coaching my clients on lately—real strategies that are already helping women like you see visible results before summer’s over. If you’re ready to stop second-guessing yourself and start building real momentum, this episode is your roadmap. You’ll leave with a fresh, honest perspective and a clear action plan to finally start seeing the progress you’ve been working for. Grab the 30 30 in 30 Challenge fat loss plan Grab the 30 30 Next Level Challenge fat loss plan Watch my free Webinar on the 3 Simple Steps to Start Losing Weight 1:1 Coaching with Lauren and Our Team of Dietitians To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/36766460
info_outline
297. 6 Ways Social Media Is DERAILING Your Weight Loss Goals (Why & What To Do About It)
05/29/2025
297. 6 Ways Social Media Is DERAILING Your Weight Loss Goals (Why & What To Do About It)
On today’s solo episode, I’m getting real about something that’s quietly shaping — and sometimes sabotaging — our health and fitness journeys: social media. If you’ve ever caught yourself deep in a scroll, feeling more overwhelmed, discouraged, or stuck than ever before – this episode’s for you. As a Registered Dietitian who lives and works in the online space, I see it all. Social media can absolutely be a powerful tool — but it can also seriously derail your weight loss progress if you’re not intentional or critical of what you consume. So today, I’m breaking down the six most common ways social media might be holding you back from losing weight, and more importantly, what to do about it. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us Related Episodes: 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/36710110
info_outline
296. Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit?
05/26/2025
296. Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit?
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Margaret regarding how walking actually helps with fat loss. Let’s just say, this one’s a must-listen if you’ve ever wondered whether a few extra steps a day really make a difference. In this episode, I’m walking you through how movement affects your calorie burn, why movement is just one part of the fat loss puzzle, what actually moves the needle when it comes to changing your body composition and the one thing most women overlook when trying to get into a sustainable calorie deficit. By the end of this episode, you’ll have a clearer understanding of how small, consistent habits like walking can add up to big changes in your body — and make shedding fat easier, too. 1:1 Coaching with Lauren and Our Team of Dietitians: To connect with Lauren, click Submit your question for advice from Lauren on the show Take the free Weight Loss Personality Quiz Shop Our Meal Plans Get Support & Personally Work With Us 🎙️ 🎙️ 🎙️ 🎙️ I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
/episode/index/show/thesororitynutritionist/id/36666630