Hot, Healthy, Never Hungry

If you're ready to lose 10 or more pounds but feel stuck wondering what to eat to actually burn fat, today's episode is going to give you the roadmap you've been missing.

Instead of just telling you what to do, I'm breaking down exactly how my client Mary lost 15 pounds in just 10 weeks inside my 90 Day Fit Babe Body coaching program — while running a business, working long hours, traveling, eating out, and still living her real life.

Because the truth is: most women don't need more information. They need to understand how to realistically apply fat loss habits consistently enough to see results.

In this episode, I'm sharing the exact habits Mary focused on, the nutrition changes that made the biggest difference, and the powerful mindset shift that helped her finally stop starting over and fully commit to her goals.

Join Slim Down, Eat Up HERE

Apply to be coached by Lauren HERE

Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent 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 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym)

🎙️Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right

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

🎙️Episode 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome 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!

If you are trying to get into the best shape this summer and lose body fat to look leaner, you've probably wondered how you should actually measure your progress. If so, you're not alone!

In today's episode, I'm breaking down the two most common measurements women ask me about during a fat loss journey: BMI (Body Mass Index) and body fat percentage — and discussing which one is more helpful if you're trying to track real progress.

By the end of this episode, you'll understand the difference between BMI and body fat percentage, what each one actually measures, and why neither number tells the full story on its own. I'm also diving into body recomposition, muscle mass, and the better ways to track fat loss progress so you can stop obsessing over a single number and start focusing on what's actually helping you get leaner, stronger, and more confident.

Join Slim Down, Eat Up HERE

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

🎙️Episode 338: Q&A: How to Measure Body Fat At Home & Know If You're Really Making 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!

Have you tried cutting out sugar, skipping desserts, or even ditching carbs… only to see the scale not move at all?

On today's episode, I'm breaking down what's actually happening when you clean up your diet, eat less sugar, and still don't lose even a pound or two of body fat.

This is one of the most common frustrations women experience during their fat loss journey. While reducing both your total daily sugar intake and specifically your added sugar consumption can absolutely support your health, many women assume that simply "eating clean" automatically leads to fat loss. Meanwhile, they watch other women enjoy treats here and there, seem less strict with food, and still lose weight more consistently.

So what gives!? The truth is… eating healthy is not always the same as eating for fat loss.

That's why today I'm unpacking the real relationship between sugar, calories, and fat loss so you can stop feeling confused about why your body isn't changing despite your effort. You'll learn what actually matters for fat loss, why "eating clean" may be keeping you stuck, and how to approach nutrition in a way that feels more realistic and enjoyable, while also improving your health and body composition.

Purchase Slim Down, Eat Up HERE

Join the Hot & Healthy Membership for coaching, structure, and accountability to stay consistent HERE

Apply for 90 Day Fit Babe to lose weight faster with a clear, personalized 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 HEREGet 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 239: Q&A: "Added Sugars Are The Devil... But What About NATURAL Sugars?"

🎙️Episode 102: You Can Still Eat Sugar and 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!

Do you feel like your eating habits are solid, but your unpredictable schedule is what's holding you back from fat loss?

If that sounds familiar, you're not alone.

In today's episode, I'm answering a question from Jenni – a listener from this show who is a nurse navigating long, busy, and often unpredictable shifts. We're diving into how to structure your day when your schedule isn't consistent, and why your approach to eating needs to be flexible, not perfect.

Because even if your work hours are set… when (and how) you eat can vary a lot. This is something I see all the time with my clients, and in real life with my husband's career too.

Inside the episode, I'm breaking down simple, realistic strategies to help you create more consistency in your day, support your fat loss goals, and know exactly what to do in those moments when you're not hungry, but also don't know when you'll be able to eat next.

No matter what your schedule looks like, you'll walk away knowing how to stay on track with fat loss even when your day doesn't go as planned.

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 324: JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain)

🎙️Episode 217: SAMANTHA'S STORY: 30 Pounds Down After Finding The "Grey Area" Between Restriction & Intuitive Eating

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

If you feel like you know what to do to lose weight but still aren't seeing progress, this episode is going to hit home.

The truth is, fat loss isn't about doing more or waiting for the perfect moment to start. It's about simplifying what you're already doing, reconnecting with your body, and trusting the process, even when it feels slow.

That's why in today's episode, I'm sharing three important lessons from my most recent 50 pound postpartum weight loss journey and how they can help you, too.

If you're ready to stop overthinking, simplify your approach, and start showing up in a way that actually gets you results, you're going to love this one.

Purchase Lean Without Logging 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 352: Don't Make These Weight Loss Mistakes In 2026

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

🎙️Episode 112: 5 Things I Wish I Knew When I Started My Weight Loss Journey

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 know exactly what to do for weight loss, why does it still feel so hard to actually follow through?

In today's episode, I'm sitting down with Kelly, a busy working mom who felt stuck in the same cycle so many women know all too well. She was trying all the "right" things, hitting her protein goals, and still not seeing the results she wanted. After years of starting and stopping, something finally clicked.

Kelly shares what shifted when she stopped chasing quick fixes and started focusing on simple, repeatable habits that actually fit into her real life. We talk about the truth behind food noise, why convenience foods were keeping her stuck, and how leaning into whole foods, structure, and consistency helped her lose over 16 pounds without feeling restricted.

If you're tired of constantly starting over and never seeing the physical results you know you are very capable of achieving – you're going to leave today's episode inspired to make a change and with tips that will actually help you see results.

Purchase Slim Down, Eat Up 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 380: Restarting Weight Loss Series: Why You're Actually Stuck

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

🎙️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!

Are you being told to eat more food to lose weight… but deep down you're confused how eating more could lead to weight loss when you've already gained weight?

Reverse dieting, which involves intentionally increasing your calorie intake, is one of the most talked-about yet misunderstood strategies in the fitness space right now.

That's exactly why in today's solo episode I'm answering a listener question from Kayla about reverse dieting and whether it's actually necessary for your fat loss journey.

We'll cover what reverse dieting is, when it may be appropriate, who it's truly designed for, and why it's not the right approach for everyone. Most importantly, you'll learn whether you actually need to "reverse diet" to lose body fat or not.

My goal is to cut through the confusion surrounding this popular trend so you can understand exactly what reverse dieting is and determine whether it makes sense for your goals.

Grab my 30 Day Fat Loss Meal Plan to lock into fat loss without overthinking your meals HERE

Join the Hot & Healthy Membership for coaching, structure, and accountability to stay consistent HERE

Apply for 90 Day Fit Babe to lose weight faster with a clear, personalized 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 133: Reverse Dieting Real Talk: What it is & is it even necessary?

🎙️Episode 62: Eat More Calories to Weigh Less

🎙️Episode 367: Why Eat Less Move More Isn't Wrong (It's Not What You Think)

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 want to lose weight fast but every attempt leaves you burnt out, stuck, or gaining it all back, this episode is for you.

If you feel like you have no time to waste and want to see progress as quickly as possible, but you're done with the restrictive, quick-fix approaches that never last — this episode is for you.

Today, we're talking about how to see results faster in a way that's still healthy, realistic, and sustainable.

By the end of this episode, you'll understand what "fast" fat loss actually looks like without harming your metabolism, along with six simple strategies to help you make intentional changes that move your body forward without starting over again.

Grab my 30 Day Fat Loss Meal Plan to lock into fat loss without overthinking your meals HERE

Join the Hot & Healthy Membership for affordable coaching, exactly what to eat for results and accountability to stay consistent HERE

Apply for 1:1 coaching with me to lose weight at the fastest speed 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

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

🎙️Episode 282: The Truth About Carbs: Which Ones Help You Burn Fat?

🎙️Episode 169: BONUS: How to Eat More Fiber 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!

Welcome back to episode three of my 4-part mini series on restarting your weight loss journey—for good, where we're cutting through the noise and focusing on what actually works.

If you feel like you're always "back at day one," having to restart your weight loss journey over and over again, this episode will show you why that keeps happening and what actually needs to change so you don't keep repeating the same cycle.

I'm breaking down the patterns that keep you stuck in the all-or-nothing dieting cycle, the shifts I see with women who actually lose weight and keep it off, and how to approach your habits, diet, and progress in a way that removes the need to constantly restart.

This approach is not about doing it more perfectly this time. It's about approaching weight loss differently enough that you don't have to keep starting over.

By the end of this episode, you'll understand how to break the restart cycle for good and make this the last time you have to begin again.

HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside 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 379: Restarting Weight Loss Series: You Are Not A Failure

🎙️Episode 380: Restarting Weight Loss Series: Why You're Actually Stuck

🎙️Episode 381: Restarting Weight Loss Series: Focus On This, Ignore That

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!

Why are you working so hard… and still not seeing the scale move?

Welcome back to episode three of my 4-part mini series on restarting your weight loss journey — for good, where we're cutting through the noise and finally focusing on what actually works. This series is inspired by the real conversations I have every single day with my clients, and today's episode is all about helping you stop spinning your wheels and start seeing real progress.

In this episode, we're getting clear on what truly matters for fat loss and what's just distracting you.

I'm breaking down the exact "levers" that actually move the needle (and the ones that don't), why doing more isn't always better, and how to shift out of that exhausting cycle of trying everything without seeing results.

By the end of this episode, you'll know exactly what to focus on, what to ignore, and how to approach fat loss in a way that's intentional, efficient, and actually works for your body so you can finally stop guessing and start seeing progress.

HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside HERE.

Purchase Lean Without Logging 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 379: Restarting Weight Loss Series: You Are Not A Failure

🎙️Episode 380: Restarting Weight Loss Series: Why You're Actually Stuck

🎙️Episode 382: Restarting Weight Loss Series: Make This Your LAST Restart

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!