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 HERE

1:1 Coaching with Lauren and Our Team of Dietitians: 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 HEREGet Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 311: Q&A: 4 Hard Truths About Managing Expectations During A Fat Loss Cut

🎙️Episode 281: If You’re 35 Years Old Or Older And Your Weight Isn’t Budging, THIS Is Probably Why

🎙️Episode 215: 3 Hard Truths About Losing Weight After 30 Years Old (Losing Weight As You Age Series)

🎙️Episode 214: What To Do When You Are NOT Losing Weight Like When You Were Younger (Losing Weight As You Age Series)

🎙️Episode 211: What You Must Get Serious About If You Want To Lose Weight After 30 (Losing Weight As You Age Series)

🎙️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 192: Why Losing Weight In Your 20’s Is NOT The Same As Your 30’s and 40’s

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!

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: 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series)

🎙️Episode 306: 5 Sneaky Mistakes You Don’t Realize Are Sabotaging Your Fat Loss Progress

🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40’s (Losing Weight As You Age Series)

🎙️Episode 186: PART 1: The Science Behind 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!

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: HERE

Get the 7 Day Cut Plan HERE

Grab the 30 30 in 30 Challenge fat loss plan HERE

Grab the 30 30 in 30 Next Level fat loss plan HERE

Get the 30 Day Fat Loss Meal Plan 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 318: Q&A: “I Know What to Do, But I Can’t Do It” (How To Break The Cycle & Lose 10 lbs)

🎙️Episode 290: Q&A: Dieting, ADHD Meds & Muscle Loss: What You Really Need to Know

🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat

🎙️Episode 220: Q&A: How To Stop Emotional Overeating When Stressed

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!

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: HERE

Grab the 7 Day Cut Plan 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 306: 5 Sneaky Mistakes You Don’t Realize Are Sabotaging Your Fat Loss Progress

🎙️Episode 303: Q&A: When the Scale Stops Moving… Is It a Plateau or Just Part of the Process?

🎙️Episode 288: Stuck At The Same Weight? Here’s How To Break Through A Weight Loss Plateau

🎙️Episode 141: I’m STUCK and not losing weight, what should I do?

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!

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: 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 HEREGet Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 293: How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen

🎙️Episode 302: Top 5 Hard Truths You Must Understand To Get Leaner & Stronger

🎙️Episode 227: Your Complete Guide To Toning Up For Summer (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!

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: HERE

1:1 Coaching with Lauren and Our Team of Dietitians: 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series)

🎙️Episode 313: How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series)

🎙️Episode 314: The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series)

🎙️Episode 315: Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series)

🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition)

🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit?

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!

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: HERE

1:1 Coaching with Lauren and Our Team of Dietitians: 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series)

🎙️Episode 313: How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series)

🎙️Episode 314: The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series)

🎙️Episode 316: What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series)

🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition)

🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit?

🎙️Episode 272: Q&A: Should You Cut Back On Healthy Fats If You’re 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!

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: HERE

Grab the Hot & Healthy Planner Pad HERE

1:1 Coaching with Lauren and Our Team of Dietitians: 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series)

🎙️Episode 313: How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series)

🎙️Episode 315: Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series)

🎙️Episode 316: What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series)

🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition)

🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit?

🎙️Episode 272: Q&A: Should You Cut Back On Healthy Fats If You’re 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!

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: HERE

1:1 Coaching with Lauren and Our Team of Dietitians: 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series)

🎙️Episode 314: The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series)

🎙️Episode 315: Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series)

🎙️Episode 316: What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series)

🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition)

🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit?

🎙️Episode 272: Q&A: Should You Cut Back On Healthy Fats If You’re 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!

Welcome to the Mini Cut Series!

All week, I’m dropping bite-sized episodes to help you implement my new 7 Day Cut Plan 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: HERE

1:1 Coaching with Lauren and Our Team of Dietitians: 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 313: How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series)

🎙️Episode 314: The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series)

🎙️Episode 315: Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series)

🎙️Episode 316: What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series)

🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition)

🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit?

🎙️Episode 272: Q&A: Should You Cut Back On Healthy Fats If You’re 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!