Hot, Healthy, Never Hungry

Fit Girl Fall is here! On today's episode I am kicking off our Fall Fat Loss series by sharing my top tips to see more progress physically over the next 30 days than you have all year.

If you're feeling stuck in a rut with your progress, the scale isn't moving and you know something needs to change but you aren't sure what – the tips in this episode are going to guide you in the right direction so you make intentional changes that are guaranteed to produce incredible results.

The strategies in this episode are not only go-to's for me when I'm working with clients, but they are also best practices I swear by whenever I want to level up and lean out. I hope you enjoy them and most importantly, give them a try over the next month.

Join the 31 Day Fit Girl Fall Challenge HERE

Purchase 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 329: Welcome To Fit Girl Fall 2025

🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)

🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)

🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)

🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)

🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)

🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl 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!

Welcome to Fit Girl Fall 2025!

Every October I hit reset with my signature Fit Girl Fall Series and choose a theme specific to help you with your diet and exercise routines relevant to this busy time of year. For the entire month of October I stick to this theme with every episode that I release alongside dropping two episodes every single week.

This year, the theme is focused on fat loss. Whether your goal is to shed body fat, refine your approach and tighten up your nutrition and workouts, or finally take that first step into a healthier routine — you're going to love what we have coming your way on the show.

And to kick off the series today, you're getting two episodes. In this one, I'm breaking down what Fit Girl Fall is all about — this year's theme and what you can expect from the series. Then, make sure to check out episode 330 which dropped today as well, because that's our official kickoff episode!

Join the 31 Day Fit Girl Fall Challenge 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 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year

🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)

🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)

🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)

🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)

🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)

🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)

🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl 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!

On today's episode I am sitting down solo to discuss all things weight loss weigh-ins as inspired by one of our amazing listener's named Kelsey who left a comment on a recent episode on Spotify regarding how often she should be weighing in.

In this, I'm discussing how to approach weigh-ins, how often you should weigh in, when it's appropriate to stop weighing in as frequently or even at all if it's impacting your mental health and how to not let the number on the scale get the best of you according to science.

My hope is for you to walk away from this episode knowing exactly how to use weigh-ins to level up your progress without it physically and mentally draining you, or bringing you down… because at the end of the day the goal is to focus on the work – not the weigh in.

Join our Fit Girl Fall Challenge 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 303: Q&A: When the Scale Stops Moving… Is It a Plateau or Just Part of the Process?

🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale

🎙️Episode 52: Why your obsession with the scale is sabotaging your 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!

In today's solo episode, I'm breaking down four hard-hitting truths every woman needs to hear about what it really takes to accelerate fat loss.

You'll learn why chasing quick fixes and week-to-week results often keep you stuck, the pitfalls of "all or nothing" thinking, and the real reason the 80/20 rule often backfires.

If you're ready to finally see consistent progress without burnout or self-sabotage, this episode will show you the exact mindset shifts and scientific strategies to break the cycle and accelerate your results, this way you don't waste any more time and instead level up.

Join our Fit Girl Fall Challenge HERE!

Grab the 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 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans!

🎙️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 316: What Happens If You Don't Exercise During a Fat Loss Cut? (Mini Cut 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!

On today's episode, I'm sharing the 3 things I specifically changed to break through my most recent weight loss plateau and finally fit back into my pre-pregnancy jeans.

I'm discussing the exact shifts I made to finally move the scale again, what really worked for me, what I had to stop wasting my energy on, and most importantly how I was able to get back into my pre-pregnancy jeans without miserable dieting extremes.

If you're stuck in a weight loss plateau and want science-backed strategies that actually work for your body, plus the mindset shifts to overcome that sneaky self-sabotage — this episode is for you!

Break through your weight loss plateau and start seeing more progress with our Stuck to Slaying Course 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 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 225: JORDAN'S STORY: 14 Pounds Down, Breaking Plateaus, Wedding Weight Loss & How To Be Honest With Yourself

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 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: 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 128: Dr. Spencer Nadolsky on Prescription Weight Loss

🎙️Episode 307: Q&A: "Stop Getting Discouraged By Your Friend Losing Weight Faster Than You Who's Taking Ozempic

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

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 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: 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 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome It)

🎙️Episode 222: LAUREN'S STORY: 23 Pounds Down During Countless Work Trips, Vacations & The Entire Holiday Season

🎙️Episode 210: ANA'S STORY: Wedding Weight Loss (14 Pounds Down) While Traveling Internationally & Enjoying Fun Foods

🎙️Episode 160: BONUS: Tips to Stay on Track While On Vacation

🎙️Episode 154: 5 tips to stay on track (& tone up) when traveling or moving

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!

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 HERE

Get the 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 310: 10 BEST Sources Of Fiber To Reset Your Gut, Boost Your Metabolism & Balance Your Blood Sugar

🎙️Episode 247: How To Hit 100+ Grams Of Protein In 20 Minutes Or Less (Fit Girl Fall)

🎙️Episode 131: DANIELLE'S STORY: How Protein Made Me Lose 100 Pounds

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!

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: 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

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 318: Q&A: "I Know What to Do, But I Can't Do It" (How To Break The Cycle & Lose 10 lbs)

🎙️Episode 267: If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things

🎙️Episode 264: Three BIG Reasons You Can't Lose More Than 5 Pounds Before Gaining It All Back

🎙️Episode 255: Q&A: How To Lose The Last Little Bit Of Weight & Maintain It?

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'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!