Hot, Healthy, Never Hungry

Today's episode is a must-listen if you're navigating PCOS and feel like the rules of weight loss just don't apply to you. I'm joined by registered dietitian and PCOS specialist Cory Ruth, whose no-BS, science-backed approach to women's health cuts through the noise and gets straight to what actually works.

We're breaking down why weight loss can feel so much harder with PCOS, but how it's absolutely not impossible. We discuss insulin resistance and blood sugar's relationship to PCOS, the specific PCOS hormones at play and their associated symptoms, the gaps in medical care PCOS women receive and how a one-size-all approach might just be why you're stuck – and of course the role of supplements.

If you or someone you know has PCOS and was recently diagnosed or simply overwhelmed by all the conflicting tips out there – today's episode will help you walk away feeling empowered, informed, and ready to take action that actually works for YOU.

To follow Cory on Instagram, click HERE

Learn more about VITA-PCOS supplements HERE

Visit Cory's website 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 270: What You NEED To Know About Calories & Macros To Shed Fat

🎙️Episode 204: REAL TALK WITH LAUREN: Healthier Taco Bell Order, What If You Hate Counting Calories, How To Approach Weight Loss with PCOS

🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

🎙️Episode 162: Balance Your Blood Sugar to Lose Fat

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 getting real about something that doesn't get talked about enough — how body image struggles can quietly sabotage your weight loss journey. We're diving into the emotional side of fat loss — the self-talk, the mindset traps, and the ways we unknowingly hold ourselves back by thinking we need to hate our bodies into change.

I'm sharing personal stories and client experiences to show you why mindset—not just macros and meal plans—is often the real roadblock to progress. You'll hear the honest truth about separating your self-worth from your weight, how to stop self-sabotaging patterns in their tracks, and what it actually takes to build a more positive, sustainable approach.

By the end of this episode, you'll walk away with mindset shifts and practical steps you can use right away to stop getting in your own way, start seeing progress beyond the scale, and finally treat your body with the respect it deserves.

1:1 Coaching with Lauren and Our Team of Dietitians: 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

🎙️Episode 295: 3 Easy Steps To Help You STOP Giving Into Short-Term Gratification With Food

🎙️Episode 234: LAUREN'S STORY: How To Lose 10 Pounds & Lean Out When "I Don't Have Willpower"Willpower"

🎙️Episode 196: EMILY'S STORY: 20 Pounds Down & Reframing Failure

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

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 cutting through the noise to show you exactly why your progress has stalled—and what you can do about it. If you feel stuck in a weight loss plateau, you're not alone. I'm sharing the top three simple but powerful tweaks I've been coaching my clients on lately—real strategies that are already helping women like you see visible results before summer's over.

If you're ready to stop second-guessing yourself and start building real momentum, this episode is your roadmap. You'll leave with a fresh, honest perspective and a clear action plan to finally start seeing the progress you've been working for.

Grab the 30 30 in 30 Challenge fat loss plan HERE

Grab the 30 30 Next Level Challenge fat loss plan HERE

Watch my free Webinar on the 3 Simple Steps to Start Losing Weight 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 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau

🎙️Episode 189: BONUS: Are you Ruining Your Progress By Doing These Things (Part 2)

🎙️Episode 172: BONUS: Are You Ruining Your Progress by Doing These Things

🎙️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!

On today's solo episode, I'm getting real about something that's quietly shaping — and sometimes sabotaging — our health and fitness journeys: social media.

If you've ever caught yourself deep in a scroll, feeling more overwhelmed, discouraged, or stuck than ever before – this episode's for you.

As a Registered Dietitian who lives and works in the online space, I see it all. Social media can absolutely be a powerful tool — but it can also seriously derail your weight loss progress if you're not intentional or critical of what you consume. So today, I'm breaking down the six most common ways social media might be holding you back from losing weight, and more importantly, what to do about it.

1:1 Coaching with Lauren and Our Team of Dietitians: 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 277: 4 Fat Loss LIES The Internet Has Been Telling You Lately

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

🎙️Episode 269: JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation

🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series)

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

🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

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 Margaret regarding how walking actually helps with fat loss. Let's just say, this one's a must-listen if you've ever wondered whether a few extra steps a day really make a difference.

In this episode, I'm walking you through how movement affects your calorie burn, why movement is just one part of the fat loss puzzle, what actually moves the needle when it comes to changing your body composition and the one thing most women overlook when trying to get into a sustainable calorie deficit.

By the end of this episode, you'll have a clearer understanding of how small, consistent habits like walking can add up to big changes in your body — and make shedding fat easier, too.

1:1 Coaching with Lauren and Our Team of Dietitians: 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

🎙️Episode 280: 2 Easy Ways To Burn More Calories WITHOUT Adding More Exercise

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

🎙️Episode 249: This Is How Many Steps You Need Per Day To Lose Weight (Fit Girl Fall)

🎙️Episode 159: What you NEED to know about calories and your metabolism

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 diving into the real reason so many of us give in to food temptations—even when we know exactly what we "should" be doing. If you've ever reached for a snack after a long, stressful day or whispered "just this once" to yourself, you are far from alone.

I'm unpacking the short-term gratification traps that keep women stuck in a cycle of self-sabotage—and more importantly, how to break free. You'll learn the subtle but powerful mindset shifts that help you hit pause in those autopilot moments, plus the three transformative steps I coach my clients through to help them finally take back control.

By the end of this episode, you'll know exactly how to catch yourself before slipping into old patterns and have a simple, empowering strategy to make food decisions that align with your goals—without feeling restricted.

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

🎙️Episode 271: KAITLIN'S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating

🎙️Episode 251: How To Get Better About Eating At Home For Your Goals (Fit Girl Fall)

🎙️Episode 234: LAUREN'S STORY: How To Lose 10 Pounds & Lean Out When "I Don't Have Willpower"

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

🎙️Episode 146: How to Handle Food Cravings during 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 this solo episode, I'm walking you through a straight-to-the-point, dietitian-approved strategy for breaking kickstarting fat loss — especially if you're feeling stuck or just getting started.

I'm pulling back the curtain on the exact approach I use with my private clients (and in my own life) to help busy women get leaner, stronger, and more confident — without overcomplicating the process or adding more to your already full plate.

Here's what you'll learn:

🔥 The 3 sneaky mistakes that quietly stall progress (and how to fix them)

🔥 My signature 3-pillar framework for sustainable fat loss

🔥 The exact daily habits I recommend for a real, lasting transformation

If you're ready to ditch the overwhelm and take focused, effective action over the next 90 days, this episode will give you the checklist, clarity, and mindset tools to make it happen — for good.

Quickly find out your daily calorie needs to hit your weight loss goals using this simple fat loss calorie calculator HERE

Grab this simple protein chart to know how much protein to be eating HERE

Grab the 30 Gram Protein Cheatsheet HERE

Grab the Hot & Healthy Planner Pad for just $35 — a simple, no-stress way to plan meals and stay on track so you can hit your fat loss goals! Purchase 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 221: Q&A: Is Cardio or Strength Training Better For Weight Loss?

🎙️Episode 292: JENN: Women's Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be)

🎙️Episode 278: Q&A: How To Set Up The Right Macros For Your Body To Lose Fat?

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

🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

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 sitting down solo to share the simple, effective strategies I use—and coach my clients through—to stay on track when life is anything but calm.

If you're in a season where every day is a blur of meetings, school drop-offs, and crashing on the couch at night, I see you. You want to feel stronger, more in control of your choices, and like you actually have the energy to show up for yourself despite having to be very intentional with your time.

That's exactly why I'm breaking down how to stay consistent with food and fitness without complicated meal plans, hour-long workouts, or surviving on protein bars. This is a real-life strategy for real busy women—with full calendars and a lot on their plates.

If you're done feeling overwhelmed and ready to make fit and healthy feel simple and sustainable again, this episode is for you.

Want the ultimate accountability tool? Grab the LIMITED TIME ONLY Hot & Healthy Planner Pad for just $35 — a simple, no-stress way to plan meals and stay on track so you can hit your fat loss goals! Purchase 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 154: 5 tips to stay on track (& tone up) when traveling or moving

🎙️Episode 227: Your Complete Guide To Toning Up For Summer (Shed Fat For Summer Series)

🎙️Episode 271: KAITLIN'S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating

🎙️Episode 275: KARLEE'S STORY: I Lost 26 Pounds and Got Lean by Loving My Diet (Even As A Picky Eater)

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 joined by certified personal trainer and women's strength expert Jenn Canniff for a powerful conversation about what most women are getting wrong when it comes to working out. If you've ever felt unsure about how to lift, how often, or what really matters for fat loss, strength, and confidence—this one's for you.

We dig into the most common training mistakes women make, like hopping between random workouts, overtraining, or skipping recovery. Jenn breaks down how many days you actually need to train, whether full-body or split routines are more effective, and how to structure your workouts to support your metabolism and real results. You'll learn why more isn't always better—and how to train smarter, not harder to see lasting progress.

Whether you're new to lifting or ready to level up your training, this episode will help you feel more empowered, focused, and effective in your fitness journey.

To follow Jenn on Instagram, click 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 221: Episode 221: Q&A: Is Cardio or Strength Training Better For Weight Loss?

🎙️Episode 269: JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation

🎙️Episode 285: Q&A: Fixing Skinny Fat & What To Eat For A Stronger + Leaner Body When Your Goal Is Body Recomposition

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 episode is a special one — for the first time ever, I'm bringing back a guest!

Amber, one of our incredible Hot and Healthy members, returns after her first appearance in late 2023, where she shared how she lost 35 pounds. Now, she's back to talk about her 8-month maintenance break, training for and running a half marathon, and then re-entering fat loss mode to lose another 10 pounds.

With just 5 pounds to go before reaching her goal weight, Amber opens up about the key mindset shifts and nutrition strategies that helped her maintain her progress, fuel her performance, and keep moving toward her goals. We dive deep into what it really feels like to transition from fat loss to maintenance, and how to intentionally pivot back into fat loss when the time is right

If you've ever worried that pursuing athletic goals or taking a break from fat loss might undo your progress, this conversation will reshape the way you think about your journey and leave you feeling more empowered than ever.

Ready to jumpstart your summer fat loss? Join us in the 60 Day Summer Shred inside the Membership — just $197 for 2 months of support and serious results. We start May 5th! Join HERE

Want the ultimate accountability tool? Grab the LIMITED TIME ONLY Hot & Healthy Planner Pad for just $35 — a simple, no-stress way to plan meals and stay on track so you can hit your fat loss goals! Purchase 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 193: AMBER'S STORY: Losing 23 Pounds WITHOUT Beating Yourself Up About Your Food Choices

🎙️Episode 196: EMILY'S STORY: 20 Pounds Down & Reframing Failure

🎙️Episode 219: The Diet After The Diet (Common Questions About Maintaining Weight Loss)

🎙️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!