Hot, Healthy, Never Hungry

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

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!