Hot, Healthy, Never Hungry

If you're "eating healthy" but still starving an hour later… you probably aren't eating enough protein.

Today's episode is special because I'm joined by my incredible colleague Rachael DeVaux (aka Rachel Good Eats) who is a Registered Dietitian, personal trainer, mom, and cookbook author of The High-Protein Plate.

Today we're breaking down what high protein eating actually looks like in real life. We discuss why protein is so important for health and your metabolism, how it impacts blood sugar, the reason it's the secret to getting full, and of course how to practically eat high protein through simple meals.

We're diving into:

✅ How to make protein the anchor of your plate without tracking forever

✅ Rachael's easy, weeknight, one-pan meals that work

✅ How to use protein to help you stop grazing all day

✅ How to build balanced meals without obsessing over calories

✅ Real talk about motherhood, feeding toddlers, and fueling yourself without losing your mind

If you're a busy woman who wants to improve her body composition and feel strong, energized, and satisfied, this episode is for you.

Grab your copy of Rachael's new cookbook, The High-Protein Plate HERE

To follow Rachael on Instagram, click 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 247: How To Hit 100+ Grams Of Protein In 20 Minutes Or Less (Fit Girl Fall)

🎙️Episode 274: Is Eating Too Much Protein Sabotaging Your Fat Loss?

🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake)

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've set your calorie deficit but the scale isn't budging… does that mean you did it wrong?

So many women immediately assume they need to cut calories lower – but that's not always the answer.

In today's episode, I'm breaking down exactly how to tell if your calorie deficit is actually working (or not), so you can stop second-guessing your plan and start making smart, data-driven adjustments.

You'll learn:

✅ The key signs your deficit is set up correctly

✅ When weight fluctuations are normal (and when they're not)

✅ How to assess progress whether you track calories or don't log at all

Because the truth is there are clear indicators that you're in a calorie deficit, and once you understand them… you don't have to panic or guess your next move.

Doors are officially open! Come join Lean Without Logging and finally lose weight without counting a single calorie. Join HERE.

Grab the Fat Loss Calorie Calculator HERE

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

🎙️Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress

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

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

🎙️Episode 182: FIT GIRL FALL: How To Be On Track (Even When You Don't Track Your Calories)

🎙️Episode 151: Are You Tracking Your Calories Wrong?

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!

Here's your roadmap to dropping 10 pounds before summer by addressing what's actually keeping your weight stuck.

Wanting to lose weight and being committed to the process are two very different things. If you want real results, you have to lock in on what works, and stop repeating what doesn't.

In today's episode, I walk you through three things:

1️⃣ The most common reasons you're not dropping weight

2️⃣ The simple shifts that help you create a calorie deficit (without obsessing over numbers)

3️⃣ How to layer these habits so the weight stays off (instead of losing a few pounds and gaining them right back)

If you're ready to stop "starting over" every Monday and finally build real momentum heading into summer, this episode is for you.

LEAN WITHOUT LOGGING: My NEW program will be available this Sunday March 1st to help you lose weight without counting calories.

30 DAY PLAN: Grab my 30 Day Fat Loss Meal Plans to lock into summer fat loss HERE

Apply for 1:1 Coaching: 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 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress

🎙️Episode 353: 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year

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

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 eating less and moving more but your body isn't changing, there's a reason — and it's probably not what you think.

The truth? "Eat less, move more" isn't bad advice. It's just wildly misunderstood.

That's why in today's episode, I break down why this phrase is so controversial, what it actually means in the context of fat loss, and why you can technically be doing both and still not be in a calorie deficit.

We'll define what "eating less" really looks like, what "moving more" should actually entail, and how vague, inconsistent habits are often the real reason results stall. I also address how nuance matters… your metabolism, hormones and how you move your body can influence how this eat less, move more equation works.

The biggest shift? It's not about working harder. It's about getting more intentional with your benchmarks, habits, and execution so your efforts become measurable and repeatable. When you identify where the breakdown is happening, fat loss stops feeling frustrating and starts feeling strategic.

Join RIP Calorie Counting Week HERE

Grab the Fat Loss Calorie Calculator 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 359: Q&A: Why Your Workouts Aren't Leading to Fat Loss

🎙️Episode 356: Am I Eating Too Much Or Too Little For Fat Loss?

🎙️Episode 354: Do Calories Or Macros Matter More 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!

In this episode, I'm breaking down everything you need to know about body recomposition – especially if your goal is to lose body fat and look leaner without obsessing over the scale.

Here's the truth: Not all progress is created equal. Weight loss and fat loss are not the same thing. And many women make the mistake of chasing fast scale drops that ultimately leave them feeling smaller… but not stronger, toned, or confident.

In today's episode, I'm covering:

✅ The difference between weight loss and fat loss

✅ What body recomposition really means (and why it matters)

✅ The 3 core things you must focus on if your goal is to lose fat and gain muscle at the same time

I'm also breaking down exactly how to achieve the body recomposition shift so many women are craving right now: looking leaner, feeling stronger, and finally seeing their workouts pay off.

MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, click HERE.

Grab the simple Protein Chart to know how much protein to be eating HERE.

Book a Game Plan Consultation 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 353: 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year

🎙️Episode 327: Honest Truths About Speeding Up Your Fat Loss Progress

🎙️Episode 105: Why Fat Loss is Better Than 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!

If you eat healthy foods but are struggling to see the scale move, today's episode is for you.

The reality is… healthy eating and wholesome food choices are important. But you know what's equally, if not more, important if you want to lose fat? Eating in a calorie deficit so you're communicating to your body to release fat, use it as fuel, and ultimately lose weight.

That's why on today's episode, I'm sharing 7 easy food swaps to help you save calories if your goal is fat loss.

One of the simplest ways to approach fat loss without overthinking everything is to look at how you're eating now and make small, strategic swaps that don't feel depriving but still move you closer to your goals.

If you're ready to see the scale move and body fat visibly decrease, you're going to love these easy food swaps. In some cases, you may not even notice you're saving calories while still supporting fat loss.

Get started with our 30 Day Fat Loss Plan HERE.

MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, 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 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress

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

🎙️Episode 91: Flexible Calorie Tracking for 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!

On today's episode, I'm sitting down solo to answer a question submitted by a listener named Rachel about how to transition away from calorie and macro tracking without losing progress.

Food logging can be incredibly effective for both weight loss and maintenance because it helps you be intentional and specific with your choices. Because of that, many women start to wonder how it is possible to maintain results without tracking.

In this episode, I break down 5 practical tips to help you transition from tracking your food to a more intuitive, flexible approach without gaining weight. I also share unfiltered insights from over a decade of coaching women through this exact transition.

We'll talk about what actually works, what does not, and why your fitness identity is often overlooked but critically important when it comes to long term success without tracking.

MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, 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 258: Q&A: When Is It Time To STOP Tracking Calories?

🎙️Episode 11: SADIE'S STORy: Losing 10 Pounds & No Longer Needing to Calorie Track

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 have ever hit 5 or 6pm and thought, "I cannot make one more decision today, especially about dinner," this episode is for you.

On today's Q&A episode, I am answering a listener question from Lindsey about what to do when you feel completely drained by the end of the day and find yourself defaulting to quick, reactive food choices that do not support your weight loss goals.

We are talking about why decision fatigue hits so hard in the evenings and how it quietly sabotages dinner, consistency, and progress when you do not have a simple plan in place.

In this episode, I break down four practical and realistic strategies to help you:

✅ Always have something ready for dinner, even on your busiest days

✅ Reduce decision fatigue so dinner feels automatic instead of overwhelming

✅ Stop relying on last minute choices that lead to overeating or regret

✅ Stay consistent with weight loss without needing more motivation or energy

These are the exact strategies I use with my 1:1 clients to help them stay on track when life is full, schedules are packed, and bandwidth is low.

If dinner is the hardest meal for you to stay consistent with, this episode will help you create a plan that works with your real life.

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

🎙️Episode 179: FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting 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!

Is weight loss actually more challenging for petite women?

In today's solo episode, I'm answering a listener question from Erica, a petite woman who feels completely stuck with fat loss, despite "doing everything right."

If you're 5'3" and under, you know the struggle: a 5 pound gain can feel like 10, and progress can feel painfully slow. But the flip side? When petite women lose weight, the results show fast… which can be incredibly motivating!

But this only happens when you're using the right strategy.

In this episode, I'm breaking down realistic, sustainable petite weight loss strategies so you can lose fat without eating under 1,200 calories, overtraining, or feeling restricted. We talk through why fat loss can feel harder in a smaller body, whether shorter women truly have a disadvantage, and the exact adjustments I make with my own petite clients to help them see results.

If you're a petite woman who wants to lose weight, break through a plateau, and finally feel confident in your approach – this episode is for you.

In this episode, you'll learn:

👉🏻 Is weight loss actually harder for petite women?

👉🏻 Why fat loss can feel slower on a smaller frame

👉🏻 Common mistakes petite women make when trying to lose weight

👉🏻 How to lose weight without slashing calories or doing endless cardio

👉🏻 The strategies I use with my 5'3" and under clients to see real results

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 124: Amanda's Story: Short Girl 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!

On today's episode, I'm sitting down solo to answer a listener question from Rachel about what to do when volume eating is no longer working for fat loss.

If you already make healthy food choices but aren't seeing progress on the scale, this episode will help you identify what else needs to be adjusted in your nutrition approach so fat loss can start happening again.

I break down why eating healthy is not the same as eating in a way that supports fat loss, and I share 4 bite-size, practical tips you can start using today – specifically for women who already "eat well" but feel stuck.

If you're wondering what else you could possibly focus on besides just eating more vegetables to lose weight, this episode will help you pinpoint exactly what to change to break through your plateau.

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 322: 4 Reasons Why You Don't Look Like You Workout (Despite Eating Healthy & Hitting The Gym Regularly)

🎙️ Episode 353: 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year

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!