Hot, Healthy, Never Hungry

Lauren Hubert MS, Registered Dietitian | Healthy Eating & Weight Loss Tips

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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Monday · 13 min
434. FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, I'm sharing the ONE thing I want you to start doing today to help you lose your next 10 pounds of body fat. And fair warning… it might be one of the most controversial things I tell you all month. It's also the exact thing that humbles me and helps me see results whenever my own weight plateaus as a Dietitian. Especially if you're already eating healthy, prioritizing protein, and making "good" choices, this is going to help you uncover what might actually be standing between you and your results. If you're ready to get honest about what's holding you back from transforming, lock into your goals, and make the changes you actually need to see results, today's episode will humble you AND help you level up. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ Episode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 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!
Thursday · 13 min
433. FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, we're talking about how to stay on track during the busy Fall season because if you're anything like me and my clients… you may not be able to eat every meal at home, and sometimes that means grabbing something quick on the go. It is possible to stay on track with your fat loss goals when you're busy, on the go, or when your family or friends want to stop for fast food. But you do have to order smart and know what to look for on the menu. That's why I'm sharing five fast food orders that you can keep in your back pocket (or really saved on your phone) this Fall, including some of my go-to choices and orders straight from the Dietitians and women on Team TSN. I'll show you how to make your meals more calorie conscious, prioritize protein and fiber, and use my "don't eliminate, elevate" mindset so you can still eat foods you genuinely enjoy without automatically feeling like you're "off track." Grab the Healthy Restaurant Guide HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 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!
October 12 · 13 min
432. FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, we're talking about something that might sting a little: you're really good at losing weight… but you suck at keeping it off. Truth is, I don't just care about what the scale says a month from now. I care about where you are a year from now and whether you can actually maintain the results you worked for. To help break this cycle for you, I'm sharing why being good at losing weight doesn't always mean you know how to maintain it, the difference between motivation and commitment, and what needs to change if you want this time to actually be different. If you've lost the same 5, 10, or 20 pounds more times than you can count, only to gain it back and feel like you're starting over again… this episode is for you. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️ Episode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 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!
October 8 · 11 min
431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?"
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, I'm answering a question I get all the time: Do you really have to hit your macros perfectly for fat loss? If you've ever been stressed because you were 10 grams over your carbs, came up short on protein, or felt like you "messed up" your day because your numbers weren't perfect, this episode is for you. I'm breaking down how I actually approach calories and macros with my clients, what I want you to prioritize first, and where you have more wiggle room than you probably think. I'm also sharing how close you really need to get to your targets, which numbers I care about most, and how to build some flexibility into your plan without letting that flexibility turn into "anything goes." If you're tired of feeling like you have to eat perfectly to see results, this episode will help you simplify your approach and figure out what actually deserves your attention when it comes to calories, macros, and fat loss. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 430: FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ Episode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 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!
October 5 · 14 min
430. FIT GIRL FALL: Follow This To A Tee To Drop 15 Pounds By The End Of The Year
Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall. On today's episode, I'm kicking off the series by showing you the exact plan and steps I would follow if my goal was to lose around 15 pounds before the end of the year. There are officially just a few months left in 2026, and that is PLENTY of time to make serious progress. You do not need to wait until January, and you definitely do not need to spend the next few months feeling like the only way to see progress is by never having an apple cider donut or pumpkin spice latte. Instead, I'm breaking down exactly what I would focus on from now through the end of the year, including what to prioritize, what to stop worrying about, and how to stay consistent when you have travel, holidays, dinners out, and plenty of fun food coming up. I also want to help you cut through all of the BS on social media telling you what you should be doing to lose weight, because you do not need another complicated diet or 47 new rules to follow. SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE Try the free Calorie Calculator HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 431. FIT GIRL FALL: "Do I Have To Hit All My Macros Perfectly For Fat Loss?" 🎙️Episode 432: FIT GIRL FALL: You're Really Good At Losing Weight... You Suck At Keeping It Off 🎙️ Episode 433: FIT GIRL FALL: 5 Fast Food Orders For Fat Loss To Use This Fall 🎙️ Episode 434: FIT GIRL FALL: Do This Today And Watch 10 Pounds Of Fat Fall Off 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!
October 1 · 35 min
429. MICHELLE'S STORY: After Decades Of Dieting, What Finally Helped Her Lose 10 Pounds In Her 50s
Have you been trying to lose weight for what feels like forever, but still don't feel confident in your body or like you're at your healthiest? At 56, Hot & Healthy member Michelle knew what she was supposed to do to lose weight… but knowing what to do and actually finding an approach she could stick with were two very different things. That's why in today's episode, I've invited Michelle on to share her journey inside the Membership and why this time around has felt so different from every diet she's tried before. Michelle has been navigating her weight since puberty and has tried just about everything over the years. But when she decided to prioritize her health again, she took a completely different approach this time, learning how to stay consistent even when the scale wasn't moving as quickly as she wanted. The result? Nearly 10 pounds down on the scale and a newfound confidence around food and weight loss, even after decades of dieting. In this episode, Michelle shares what finally clicked for her, how she stopped feeling like she needed to rush the process, and why some of her biggest wins have nothing to do with the scale. If you have been trying to lose weight for a year or more and need an approach that actually helps you stay consistent without constantly starting over because your diet is unrealistic, you'll love hearing what helped Michelle finally make progress in her 50s. LAST CHANCE FOR 50% OFF. Join the Hot & Healthy Membership and our Fit Girl Fall Challenge HERE. Shop Our Meal Plans HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) 🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40's (Losing Weight As You Age Series) 🎙️Episode 206: Why It's Harder To Lose Weight In Your 40's And During Menopause (Losing Weight As You Age Series) 🎙️Episode 184: CATHERINE'S STORY: Fat Loss in your 50's (12 Pounds Down in 9 Weeks) 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!
September 28 · 15 min
428. 6 Mistakes You're Making When Eating Out That Are Stalling Your Fat Loss
If you feel like you're doing really well with your nutrition 99% of the time at home, but every time you go out to eat, you somehow feel like you're derailing all of your progress… this episode is for you. The reality is, eating out does not have to mean your fat loss goals are automatically ruined. You can go to restaurants, enjoy the foods you love, have a social life, and still make progress. The problem is, most women don't realize that there are little mistakes they're making when dining out that they think are helping them stay on track, but are actually the exact things stalling their weight loss progress. That's why in today's episode, I'm breaking down 6 mistakes you might be making when eating out that are stalling your fat loss progress. These are the exact things I coach my clients through when we're looking at menus, food logs, and figuring out what may be holding them back from seeing progress if they dine out often. If you want to go out to eat, enjoy your life, and still shed fat without feeling like you have to be perfect or restrictive… you're going to love this episode. LAST CHANCE FOR 50% OFF. Join the Hot & Healthy Membership and our Fit Girl Fall Challenge HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️Episode 263: The Truth About Eating Out While Trying To Shed Fat & Tone Up 🎙️Episode 237: ALISHA'S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Post-Menopausal & Eating Out Weekly 🎙️Episode 218: 10 Tips To Stay On Track While Eating Out 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!
September 24 · 15 min
427. The Exact Formula For Eating Sweets And Still Losing Weight
If you think losing weight means saying goodbye to ice cream, cookies, dessert, and all the fun foods you actually love… think again. In today's episode, I want to show you how to stay on track with fat loss while still eating the foods you love. The reason being that many women find it much easier to hit their calorie deficit when they're in the perfect environment: eating at home, with plenty of time to cook, fewer temptations around, and low stress. But what happens when you step outside of that environment? When you go out for a dinner date, head off on vacation, or have a fun weekend with friends and family? That's where knowing how to navigate sweets and other high-calorie foods becomes so important. Being "on track" can't mean only knowing how to eat when everything goes according to plan. You need to know how to navigate the moments when you want the ice cream, order the dessert, or simply eat something that doesn't fit perfectly into your usual routine. That's why I'm sharing the exact formula I recommend to our clients for enjoying sweets and other high calorie foods without feeling like you're compromising your fat loss progress. If you have a sweet tooth like me and want to lose weight without giving up the foods you love, this episode is for you. FIT GIRL FALL IS HERE! Join the Hot & Healthy Membership for 50% off and get access to our 5-week Fit Girl Fall Challenge, plus support from our dietitians and everything you need to make fat loss easier. Join HERE. Grab the Starbucks Swaps Guide HERE Grab the Free Calorie Calculator HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 250: "Do I Really Need To Stop Eating Sugar To See Weight Loss Progress?" (Fit Girl Fall) 🎙️Episode 102: You Can Still Eat Sugar and Lose WEIGHT! 🎙️Episode 388: "I Cut Out Sugar But Didn't Lose A Pound..." 🎙️Episode 209: BONUS: "I can't have sugar in the house I'm addicted" 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!
September 21 · 15 min
426. How To Lose 1 Pound A Week Without Eating Less And Less
Are you under the impression that to lose weight, your only option is to eat less and less food? The reality is that a calorie deficit does matter for fat loss, but creating a calorie deficit does NOT mean constantly shrinking your portions, cutting more calories, or eating the littlest amount of food possible. In fact, if your approach to seeing results is primarily focused on eating less, it might actually be part of why you're having trouble losing fat in the first place. That's why in today's episode, I'm breaking down how to lose 1 pound a week without feeling like you constantly need to cut your calories or sacrifice the foods you actually enjoy. Because let's be honest: most of us want to look our best, feel amazing, and see the scale move, but we're also at a point in our lives where we're not willing to be hungry all day or give up our enjoyment around food just to lose weight. So if your weight is stuck and your first instinct is to eat less, listen to this episode before you cut your food again. I'm breaking down what could actually be getting in the way of your progress and what to focus on instead to make fat loss feel much more manageable… and even sustainable. If you want to lose fat, eat foods you actually enjoy, and stop feeling like you have to survive on less and less food to see results, this episode is for you. FIT GIRL FALL IS HERE! Join the Hot & Healthy Membership for 50% off and get access to our 5-week Fit Girl Fall Challenge, plus support from our dietitians and everything you need to make fat loss easier. Join HERE. Book a Game Plan Call HERE Shop Our Meal Plans HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Related Episodes: 🎙️Episode 411: The 4 Things Women Who Lose 1 Pound Per Week Do Differently 🎙️Episode 367: Why Eat Less Move More Isn't Wrong (It's Not What You Think) 🎙️Episode 107: Don't "Eat Less" for Weight Loss, It's Time to Eat RIGHT 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!
September 17 · 19 min
425. 5 Mistakes Keeping You From Losing The Last 15 Pounds
If you're trying very hard to lose that last 10-15 pounds but struggling to see progress for all of the effort you're putting in, today's episode is for you. The reality is, losing the last 10-15 pounds can require a little more precision. But if you feel like you're doing everything "right" and your body still isn't responding, there may be a few things getting in the way that you haven't considered. In today's episode, I'm breaking down 5 of the most common mistakes I see women make when they're trying to lose those last 10-15 pounds. These are the things that can be easy to overlook, especially when you're already eating healthy, working out, and putting in the effort. And before you assume you need to slash your calories, add more cardio, or completely overhaul what you're doing, listen to this episode. One of these mistakes could be exactly what's keeping you stuck. If you're ready to finally see progress, shed body fat, and figure out what needs to change to get those last 10-15 pounds off… you're going to love this episode. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 390: The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 🎙️Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) 🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale 🎙️Episode 414: How Catherine Lost 13 Pounds in 9 Weeks Without Exercising 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!
September 14 · 12 min
424. 3 Reasons You're Snacking All Day (And How To Finally Stop)
If you feel like you're constantly reaching for snacks, grazing between meals, or wondering why you're never actually full, this episode is for you. Snacking isn't inherently bad… but when you're eating throughout the entire day without ever feeling satisfied, those extra calories can add up quickly even when you don't feel like you're eating a lot of food. The result? You unintentionally go over your calories without realizing it, and don't lose fat. After a decade of coaching women through fat loss, I see the same patterns come up over and over again when someone feels like they "can't stop snacking." And chances are, your constant hunger has less to do with willpower than you think. In today's episode, I'm breaking down the 3 biggest reasons you may be snacking all day, including the one I see holding women back from feeling full and satisfied the most. Plus, I'm sharing a simple strategy you can start using today to make your meals more filling, stop grazing between them, and make staying within your calorie budget for fat loss so much easier. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Shop Our Meal Plans HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 198: BONUS: 5 Tips To STOP Late Night Snacking 🎙️Episode 383: How To Lose Weight Fast But Safely & Sustainably 🎙️Episode 365: Easily Save Calories With These 7 Easy Food Swaps For Fat Loss 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!
September 10 · 43 min
423. SHANNON'S STORY: She Didn't Want It Bad Enough... Then She Lost 16 Pounds
What if the reason you haven't lost weight yet isn't because you don't know what to do… but because, if you were actually honest with yourself, you don't want the results badly enough? In today's episode, I'm joined by Hot & Healthy member Shannon, who is getting incredibly candid about losing 16 pounds after years of wanting to change her body. Shannon's story is unique because she's not new to weight loss, or even the Membership. She joined the Membership once before, lost a few pounds, and then slipped right back into her old habits without ever achieving her goals. The second time around? Something was different. After an incredibly stressful season left her at a weight she hadn't seen in years, unable to fit into her work clothes and feeling like she had completely stopped prioritizing herself, Shannon had what I call her "back to the wall" moment. There was no turning back. Something had to change. In this episode, she shares what was different between her first and second attempts at weight loss, why wanting the outcome isn't always the same as being willing to do the work, and how she stopped freaking out over the scale and started falling in love with the process instead. If you've ever felt frustrated by starting over, losing momentum, and ending up right back where you began, Shannon's story will show you what can happen when you finally decide to approach the process differently. Join the Hot & Healthy Membership for affordable coaching, structure and accountability to stay consistent HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 142: RODRIANNA'S STORY: What is My Weigh vs. What is the WORK 🎙️Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right 🎙️Episode 355: I Lost 10 Pounds Then My Weight Stalled... What Gives? 🎙️Episode 145: MORGAN'S STORY: 16 Pounds Down & How to Stop Getting in Your Own Way 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!
September 7 · 16 min
422. 6 Rules I Followed To Keep 20 Pounds Off For 10 Years
Keeping 20 pounds off for 10 years didn't happen because I had more willpower or discipline than everyone else. The biggest shift was changing the standards I held myself to around how I ate, moved my body, and made decisions on a daily basis. Over time, those standards became habits and eventually just became the way I lived my life. After talking about this concept with my 1:1 coaching clients, I decided to dedicate today's episode to the exact rules I followed to maintain 20 pounds of weight loss for 10 years before embarking on my pregnancy and motherhood journeys. The rules I'm sharing aren't restrictive diet rules or another list of generic weight loss tips you "should" be following. They're the simple standards and habits that shaped how I approached food, movement, and consistency every day, allowing me to maintain my results without feeling like I was constantly dieting. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Grab the FREE Starbucks Swaps Guide HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 349: ALYSSA'S STORY: Losing 20 Pounds by Putting Herself First With Simple, Realistic Weight Loss Tweaks 🎙️Episode 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall) 🎙️Episode 173: DIVYA'S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO Progress 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!
September 3 · 17 min
421. Nutrition Advice That Could Actually Be Making You Gain Weight
What if the nutrition advice you're following to lose weight is actually the very thing keeping you stuck or even contributing to weight gain? In today's episode, I'm coming for three of the most common pieces of nutrition advice I see all over social media right now. And some of these might surprise you because they're things you've probably been told are "healthy" or even necessary for fat loss. The problem isn't always the advice itself… It's following it without understanding whether it actually makes sense for you and your goals. I'm breaking down three popular strategies that sound like they should help you lose fat, but may not be doing what you think they are. And if you've tried them and still aren't seeing the results you want, I'll explain exactly the reason why. If you're tired of all the conflicting nutrition advice you see online every single day you hop on your phone and wondering what the heck you're actually supposed to be doing to lose fat, this episode is for you. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 297: 6 Ways Social Media Is DERAILING Your Weight Loss Goals (Why & What To Do About It) 🎙️Episode 262: Overrated Fat Loss Advice That Is Ruining Your Weight Loss Goals 🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series) 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!
August 31 · 15 min
420. Q&A: How to Stop Overeating and Lose Fat
Do you feel like you're sticking to your calories… until suddenly you're raiding the snack cabinet, grazing in the kitchen, or eating way more than you planned? If overeating is one of the biggest things keeping you from staying in a calorie deficit and seeing fat loss progress, today's episode is for you. Because while overeating can happen for so many different reasons, there are some very common nutrition-related habits I see with my clients that are actually very avoidable and things we can change. In this episode, I'm breaking down five common reasons you may be overeating and the realistic, practical solutions you can start trying to feel fuller, more satisfied, and more in control around food. We'll talk about how to know if you're eating enough earlier in the day, whether you're getting enough protein and fiber, how to make your meals actually filling so they support you for hours instead of minutes, and even how your workouts could be influencing your appetite. Because at the end of the day, the goal with fat loss isn't to be starving all the time. It's to understand what's actually causing you to overeat, fuel your body properly, and make the tweaks that help you feel good while still achieving your fat loss goals. Book a Game Plan Consultation HERE Join the Hot & Healthy Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 220: Q&A: How To Stop Emotional Overeating When Stressed 🎙️Episode 216: Q&A: How To Stop Overeating Everything In Sight When You Get Home From Work 🎙️Episode 190: SARAH'S STORY: How To STOP Overeating and Lose 50 Pounds 🎙️Episode 183: FIT GIRL FALL: What To Eat… After You Overeat 🎙️Episode 166: BONUS: How to Stop Overeating Every Weekend 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!
August 27 · 23 min
419. How to Stay Patient With Fat Loss (When You Want Results Fast)
Wanting fat loss results fast isn't the problem…. But when that impatience gets in your head, makes you question whether what you're doing is working, or convinces you to constantly change your approach, that's where things can start to fall apart. I know how hard it is to look at where you are right now, think about where you want to be, and feel like you still have so far to go. I felt this firsthand postpartum when I was 50 pounds heavier and looked in the mirror wondering, "How are we gonna get there?" The truth is, fat loss takes time. And when you desperately want to feel like yourself again, staying patient can be one of the hardest parts of the process. That's why in today's episode, I'm sharing three things that will help you stay patient while losing fat, including what "fast" fat loss actually looks like, where your impatience may really be coming from, and the mindset shift that helped me stay focused throughout my own journey. We're also talking about how your past dieting experiences can completely change the way you view your progress, causing you to think you're not making progress when you actually are. If you're doing the work but constantly thinking, "Why am I not there yet?", this episode will help you stay focused on what's actually working instead of letting your impatience sabotage your progress. Grab the Breakthrough Plateau Plan HERE Join the Hot & Healthy Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 383: How To Lose Weight Fast But Safely & Sustainably 🎙️Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau 🎙️Episode 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans! 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!
August 24 · 19 min
418. 4 Honest Truths About Losing Fat With a Demanding Career
Losing weight is challenging on its own, but add a demanding career to the mix and it can feel even harder, especially when you don't have the right systems in place. That's why in today's episode, I'm tackling a topic I haven't addressed on the podcast before: losing fat when you have a busy, demanding career. When you're juggling deadlines, clients, meetings, family, and a million other responsibilities, your fat loss goals can quickly become the easiest thing to push to tomorrow. And the truth is, wanting results usually isn't the problem. It's making your goals a real priority when your time and mental bandwidth are already stretched thin. In this episode, I'm sharing four honest truths about losing fat with a demanding career, including the realistic shifts you may need to make with your time, the simple habits that can make staying on track so much easier, and why keeping commitments to yourself matters just as much as the ones you make at work. If you're ambitious, busy, and tired of your fat loss goals constantly falling to the bottom of your to do list, this episode is for you. Grab the FREE Starbucks Swaps Guide HERE Grab the Ultimate Fat Loss Recipe Vault HERE Book a Game Plan Consultation Call HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 179 FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight 🎙️Episode 293 How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen 🎙️Episode 324 JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain) 🎙️Episode 363 Q&A: How To Always Have Dinner Ready When Busy & Trying to Lose Weight 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!
August 20 · 35 min
417. ALISHA'S STORY: Losing 30+ Pounds With AND Without Weight Loss Medication
In today's episode, I'm joined by my former 1:1 coaching client Alisha, who has lost over 30 pounds through two very different chapters of her weight loss journey: first without medication inside our 90 Day Fit Babe Body program, and more recently with the support of a GLP-1. After losing 15 pounds during coaching, Alisha knew how to structure her meals, prioritize protein, and lose fat without starving herself. But after navigating menopause and what she calls "calorie deficit fatigue," she eventually realized she needed something different after more than two years of debating whether to try an injectable. Not instead of the habits she had built, but alongside them. In this episode, Alisha gets incredibly candid about why she ultimately chose to start a GLP-1, the stigma she had to work through, and what losing another 20 pounds on medication has actually looked like. We talk about side effects, appetite, maintaining muscle, eating enough, and why she firmly believes that the medication still doesn't do the work for you. If you're considering a weight loss medication, navigating weight loss during menopause, or simply curious about what losing weight with AND without a GLP-1 can really look like, you're going to love Alisha's refreshingly honest perspective. Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 307: Q&A: "Stop Getting Discouraged By Your Friend Losing Weight Faster Than You Who's Taking Ozempic" 🎙️ Episode 237: ALISHA'S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Being Post-Menopausal & Eating Out Weekly 🎙️ Episode 128: Dr. Spencer Nadolsky on Prescription Weight Loss 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!
August 17 · 21 min
416. Q&A: How To Lose Weight Without Passing Diet Culture On To Your Kids
How can you track calories, pay attention to what you're eating and intentionally work toward weight loss without making your kids feel like they need to do the same? That's exactly what I'm addressing on today's episode after a listener asked how to pursue weight loss when you know little eyes are watching your every move. As a Dietitian and a mom, I think it's important to talk honestly about this. You should be mindful of how you talk about food, calories and your body around your children, but that doesn't mean you need to feel guilty for wanting to lose weight or work toward your own fitness goals. In this episode, I'm breaking down 3 things you can start doing today to pursue your own goals while still helping your children develop a positive relationship with food and their bodies. I'm also sharing my perspective on why wanting to lose fat does NOT automatically mean you're setting a bad example for your kids. We'll talk about how to be intentional about your own nutrition without making your goals your child's goals, what your kids are actually paying attention to, and what really matters when it comes to the example you're setting. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 415: Why Losing Weight Requires You To Be Selfish 🎙️ Episode 165: MICHELLE'S STORY: 20 Pounds Down & Being A Healthy Role Model as a Mom 🎙️ Episode 137: Can You Lose Weight & Have a Good Relationship With Food? 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!
August 13 · 12 min
415. Why Losing Weight Requires You To Be Selfish
Are you constantly pouring into your career, your family, your kids, and everyone around you, only to realize that you're always the last person on your own priority list? Between unread text messages, a never ending list of household chores, managing everyone's schedules, and all the other responsibilities that come with being a busy woman, it can feel like there's simply no time left for you. But here's the thing you have to realize… if you want to lose weight and make lasting changes to your health, you're going to have to get a little selfish with your time. In today's episode, I'm talking about why prioritizing yourself isn't selfish in the way you might think. I'm sharing what this has looked like in my own life, especially through motherhood, and why making time for your nutrition, workouts, and your own goals is something you should feel good about, not guilty about. Because you can't keep pouring from an empty cup and expect to feel your best. If you're always taking care of everyone else while putting yourself last, this episode is your reminder that you're allowed to take care of yourself, too. Book a Game Plan Consultation Call HERE Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Purchase Slim Down, Eat Up HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 414: How Catherine Lost 13 Pounds in 9 Weeks Without Exercising 🎙️ Episode 412: The Exact Strategy To Get Your Diet Back On Track While Your Kids Go Back To School 🎙️ Episode 48: From mom-guilt to HOT MAMA: How to prioritize yourself with kids 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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