The Fit & Free Podcast

I'm starting something BRAND NEW this week—a Fat Loss Podcast Series designed to help you break free from yo-yo dieting, restrictive eating, and not seeing results from your work in the gym and with your diet.

In this episode, I share:

 • Well known MYTHS in the fitness industry, and why they are slowing your progress. (You're probably doing at least 1 of these!)

 • Why understanding the science of fat loss is the key to sustainable success.

 • A sneak peek into the topics we’ll cover across the 8 upcoming fat loss series episodes.

This series is here to help you cut through the noise and give you the SCIENCE BACKED tools you need to see lasting changes in your physique and confidence.

SO if fat loss is your goal in 2025, this series is a MUST-LISTEN.

Hit subscribe and join me every week as we dive into the strategies, mindset shifts, and science-backed techniques that will help you finally achieve your fat loss goals—with ease, sustainability, and balance. ✨

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

In this episode, I sit down with Jen, a mother of three and grandmother of three from New Jersey, to share her incredible transformation journey inside the Fit & Free Academy.

For years, Jen was running over 10 miles every day, eating the bare minimum, yet despite all her efforts, she was exhausted, struggling to play with her granddaughter, and overwhelmed with food anxiety.

Jen opens up about:

 • How she was stuck in a cycle of restriction, overexercising, and obsessing over the scale.

 • The fear of weight gain that consumed her daily thoughts and how she finally overcame it.

 • How she regained her health, improved her body composition, and found food freedom.

Now, Jen feels stronger, healthier, and more confident than ever. Her husband can’t stop telling her how amazing she looks, and she’s finally living her life without fear of food or exercise.

This episode is for you if you’ve ever felt stuck in a cycle of “more, more, more” and are ready to break free and achieve balance in your nutrition, exercise, and mindset.

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

In today’s episode, I sit down with a special guest, Molly, who brings insights into the relationship between stress and weight loss. Molly specializes in fitness and lifestyle coaching with a focus on the nervous system and the body’s stress hormones.

Molly's journey is inspiring! Just 6 Years ago she was she was eating well and working out regularly, ye struggling with:

Unpredictable weight changes

Severe anxiety

Chronic bloating

Insomnia...

...and she couldn't figure out why! After all, she had been working as a coach for over a decade, and she was ticking all the boxes doing the things to make her healthy!?

She began exploring how chronic stress impacts the body, and she uncovered the missing piece: her stress hormones were imbalanced, and her intense workouts were actually making things worse. 🤯

So in this episode, Molly shares a methodology she developed to help her heal her body. SO if you’ve ever felt like you’re doing EVERYTHING right but not seeing the results you want, this episode is for you! ❤️

Find out: 

 • How chronic stress impacts your body’s ability to lose weight

 • Why overtraining and restrictive eating can backfire when it comes to weight management

 • Practical steps to balance your stress hormones and improve your overall health

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

If you’re frustrated because you’ve been eating clean, cutting carbs, and still aren’t happy with your mid-section, this episode is for you.

In today’s episode, we’re diving into one of my favourite topics—building muscle, specifically in the abs and core, for a toned mid-section. I’ll share how to achieve a snatched look whilst addressing the common mistakes that I see so many women make along the way.

I've been speaking to so many of you and it's so crazy how much BS there is out there on social media, so I'm excited to bring you some evidence based practices so you can really understand how to do it from a principle level.

I'll cover:

 • Why you might not be seeing the results you want in your mid-section right now, despite exercising consistently.

 • The science-backed principles you need for building abs.

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

In today’s episode, I’m diving into something I’m super passionate about: overcoming gym anxiety. I struggled with it for SO long at the start of my fitness journey—feeling out of place, afraid to lift heavy, and convinced everyone was watching me.

I share my own experiences and how this fear held me back from reaching my goals. In this ep you'll learn:

 • Why facing this fear is crucial for your progress.

 • Simple tactics to help you feel confident in ANY gym setting.

If you're new to the gym, or feel uncomfortable in the weights room, or in a new gym? Then this one's for you ❤️.

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

If you’re constantly thinking about food, stressing over your calorie budget, losing control around food and restricting to make up for it this episode is for you…

“It’s September and you’re already talking about Christmas?!”

You bet I am! I’m absolutely OBSESSED with Christmas—everything from decorating the tree to, of course enjoying the food! 🎄✨ But it wasn’t always like that for me. Years ago, the holidays were a source of anxiety and stress for me when it came to food and calories.

That’s why in this episode, I share my story on how I let my fear of calories lead to binge-restrict cycles, and consume my holidays, causing me to miss out on memories with loved ones, as well as how I was able to completely turn that around, to the point where the holidays are now filled with excitement, connection, and the ability to enjoy food without guilt SO THAT YOU CAN DO IT TOO ❤️.

In this episode, you’ll learn:

- How to overcome your struggles with binge-restrict cycles during the holidays.

- How to be present and enjoy food without anxiety.

- Why improving your relationship with food makes achieving your body composition goals 10x easier.

- How addressing both strategy and mindset is key to breaking free from calorie obsession.

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

I’m on such a high after an amazing conversation with my long-term client, Liz. Her story is SO inspiring, and I’m thrilled to share it with you. Liz was once just like many of you, struggling with her body image, and trapped in binge-restrict cycles. But her journey shows what’s possible when you start focusing on the right things.

In this episode, we’ll dive into:

- How she went from lacking confidence to being completely leaned out, free from binge-restrict cycles, and empowered in her body.

- How she overcame her fear of food, ditched the swollen lower belly, and embraced intuitive eating.

- The powerful mindset transformation that allowed Liz to value herself, trust her body, and take control of her own nutrition & exercise strategy.

- The incredible shift that gave Liz the confidence to train for a half marathon and believe in her ability to achieve whatever she sets her mind to.

Liz’s story is a testament to the power of valuing yourself and trusting your journey. If you’ve ever felt stuck, struggling with confidence, or chasing an idea of perfection, this episode is for you. I really hope this inspires you to take the action YOU need to create the change YOU want in your life.

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

If you’ve ever felt stuck losing weight, gaining it back, and never being truly happy with your body composition, then this episode is a must-listen.

In this powerful episode, I’m diving into one of the most common questions I get asked as a nutritionist: 

“Should I cut, bulk, or recomp?”

And before you decide that you already know you should just be in a “cut” or calorie deficit, which is what most women THINK they should be doing, just listen to the episode because it may surprise you.

This episode will give you the clarity you need to make the best decision for where you’re at in your fitness journey right now. I'll break down exactly what each phase is all about and how to choose the one that aligns with your goals.

Here’s what we’ll cover:

- Why understanding nutritional phases is crucial for lasting results 

- The biggest mistake people make in their nutrition plans (and how to avoid it)   

- Why fear of weight gain can sabotage your progress and keep you stuck in a vicious cycle

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

In this episode I'm interviewing my amazing client, Claudia, who just completed her first 12 weeks inside the Fit & Free Academy. Claudia’s story is truly inspirational, and I’m so grateful she decided to share it.

We dive deep into Claudia’s starting point: her struggles with under eating and over exercising—how she found herself trapped in a cycle of extremely low calories and daily workouts that consumed her life. She talks about her experience with extreme 400-500 calorie diets, as well as pushing herself with daily cardio and steps, and having little to nothing to show for it in terms of physique results.

Then, we talk about where she's at right now, and how she's not only seeing ACTUAL toning results 🍑🍑, but doing it with a new-found sense of freedom and balance.

I hope Claudia’s journey shows you that with the right mindset, exercise, and nutrition strategy, it’s totally possible for you to break free and achieve your goals in a sustainable, healthy way. ❤️

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

When it comes to over-eating on the weekend, there are 2 types of patterns:

⠞Pattern 1 goes a little something like this:

You’ve been hardcore dieting all week, restricting calories, and eating “clean” foods. By the time the weekend hits, you think, “I’ve been so good, I deserve a treat.” But all of a sudden that treat turns into an explosion of so many calories. The guilt sets in, and you feel like you’ve ruined your progress. You tell yourself you need to be even stricter next week, maybe add in some extra cardio to undo the “damage.”

Or maybe you’re just craving the foods you’ve deprived yourself of all week. A doughnut turns into three, and before you know it, you’ve hit the “fuck it” button, deciding to go all-out the entire weekend and start fresh on Monday.

⠞ The other one goes a little like this:

You’re CONSTANTLY restricting because you’re terrified of eating too much and undoing your progress. But every time you go out—whether it’s a social event, a movie, or a family dinner—you lose control. You overeat, feel extreme guilt, beat yourself up for days, and then go back to hardcore restriction.

The emotional toll this cycle takes is immense. It robs you of happiness, affects your relationships, and changes how you show up in all areas of your life—whether in your career, at home, with your kids, or with your partner. ❤️

That’s why this episode is all about helping you break free from these destructive patterns. We’ll explore why it’s happening, so you can finally understand why you’re stuck in this cycle and how to stop it.

If you’ve ever felt trapped by overeating and the guilt that follows, this episode is for you. 🔥

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued