The Fit & Free Podcast

This episode is for you if you’re struggling with a fat loss plateau, feeling hungry in your calorie deficit, and wondering why eating less isn’t giving you the results you want.

In this weekly vlog, I’m sharing exactly how I broke through my fat loss plateau by eating more, not less. If you’ve been doing everything “right” with your nutrition and training but the scale has stopped moving, your energy is low, your hunger is high, and sticking to your calorie deficit feels harder than ever, this episode will help you understand why pushing harder isn’t always the answer.

I talk through how I used a diet break, strategic maintenance days, and more food to help me stay consistent in my fat loss phase without feeling like I was going to blow out or give up. Instead of cutting calories lower or adding more cardio, I explain why giving your body and mind a break can sometimes be the exact strategy you need to keep progressing.

This episode also brings you behind the scenes of my week, including training, full body workouts, travelling with meal prep, staying on track while away, birthday celebrations, food freedom, and how I balance fat loss goals with actually living my life.

If you’re a woman trying to lose body fat, build muscle, change your body composition, tone up, stay consistent with nutrition, stop starting over, and learn how to approach fat loss in a more sustainable way, this video is for you.

Inside this episode:

 - How to break through a fat loss plateau

- Why eating less isn’t always the answer

- What a diet break is and why it can help

- How maintenance calories can support fat loss consistency

- Why hunger, low energy, and irritability happen in a calorie deficit

- How to travel while staying consistent with your nutrition

- Why flexible dieting and food freedom matter for long-term results

- How I structure full body workouts during a fat loss phase

- Behind the scenes of a realistic fitness, food, and lifestyle week

If you’re tired of cutting calories, doing more cardio, and still feeling stuck, this vlog will show you a more sustainable way to approach fat loss, body recomposition, and getting toned without burning yourself out.

OR watch the video for the full visual scoop! 

https://youtu.be/CbNRx6J6kVI

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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 

For years, I thought doing more cardio, burning more calories, eating less, and restricting little things like milk in my coffee was the answer. But even when I lost weight, my body composition never looked how I wanted it to. I still felt soft, frustrated, and like I was putting in so much effort with nothing to show for it.

In this episode, I talk about the honest reality of losing the last 5kg, being hungry in a calorie deficit, navigating your menstrual cycle during fat loss, why the scale can fluctuate around your period, and how to know when it might be time to reassess your fat loss phase.

You’ll also see a realistic week of high-protein meals, protein oats, meal prep, full-body strength training, exercise filming for Fit & Free Academy, and the mindset shifts that helped me stop obsessing over calories and start focusing on building muscle, eating enough, and training properly.

If you want to lose fat, build muscle, tone up, feel confident in your clothes, and stop relying on cardio to change your body WITHOUT tracking calories, this vlog will help you understand what actually matters for sustainable body recomposition.

Subscribe for more realistic body recomposition episodes, fat loss tips, strength training advice, high-protein meal ideas, and honest conversations about building a body you feel confident in without losing your life to dieting.

OR watch the video for the full visual scoop! 

https://youtu.be/x_Uf40E7ko8

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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 

In this weekly episode, I’m taking you through another week of my 12-month body recomposition journey as I work towards losing body fat, building muscle, and feeling stronger in my 30s than my 20s - without calorie counting, extreme restriction, or cutting out foods I love.

I’ll show you how I’m setting up my nutrition, meal prep, snacks, movement, and balanced meals during a fat loss phase while still honouring cravings, eating fun foods, and focusing on long-term body recomposition instead of just weight loss.

If you’ve been eating low calories, doing more cardio, trying to “burn off” food, or restricting sugar but still feel stuck, this episode will help you understand why body recomposition is the key to looking toned, lean, fit, and confident.

In this ep, we cover:

- Fat loss without food noise
- How to lose body fat and build muscle
- Why low calories alone won’t change your body shape
- High protein meal prep ideas for fat loss
- How to honour cravings without bingeing
- Why restriction causes food noise
- Strength training and progressive overload
- Meal prep for busy women
- Fat loss without calorie counting
- How to get toned without extreme dieting

If your goal is to lose centimetres off your waist, tone your body, build muscle, and feel confident in your clothes without obsessing over every calorie, this episode is for you.

OR watch the video for the full visual scoop! 

https://youtu.be/S3dxqQ3SQ5c

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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 

 If you’ve ever thought:

“I eat well but I still don’t look toned.”

“I’m scared pasta or chocolate will ruin my progress.”

“I don’t know how to eat in a calorie deficit without tracking calories.”

“I get hungry and feel like fat loss isn’t working.”

“I start strong Monday to Friday, then lose control on weekends.”

“I want to lose fat but still enjoy real food.”

This ep will help you see what sustainable fat loss can actually look like.

In this weekly episode, I’m taking you through a full week of eating for fat loss while still including chocolate, pasta, high-protein snacks, meal prep, balanced meals and real-life moments where hunger, cravings and self-doubt show up.

In case you're new - I’m currently in a fat loss phase as part of my 12-month body recomposition journey to look and feel better in my 30s than I did in my 20s - without extremes and without calorie counting.

Inside this episode, I share:

What I eat in a week for fat loss
- How I eat pasta and chocolate while losing belly fat
- My current calorie deficit approach without sharing exact calories
- Why protein matters for fat loss and body recomposition
- How I meal prep balanced meals that are high protein and satisfying
- Why cardio isn’t the secret to getting toned
- How I fuel running during a fat loss phase
- What to do when hunger and self-doubt hit
- How I plan meals for the weekend without falling into all-or-nothing thinking
- How personalised meal plans make eating for your goals easier

This is not a “what I eat in a day” built around tiny portions, low-carb swaps or restriction.

It’s a realistic look at how to eat for fat loss while building a body you feel confident in - with structure, protein, carbs, flexibility and meals you actually enjoy.

OR watch the video for the full visual scoop! 

https://youtu.be/PVoJ_W9tnV0

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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 

If you’ve ever felt stuck in the cycle of eating clean, being “good” all week, cutting carbs, doing more cardio, and still not seeing the lean, toned body you want, this episode will help you understand why. I’m breaking down how I’m losing belly fat while still eating carbs, how I balance my meals in a fat loss phase, and why carbohydrates are not the reason you’re not toned.

In this weekly body recomposition episode, I’m taking you behind the scenes of my 12-month mission to look and feel better in my 30s than I did at 25 - without extremes, cutting out carbohydrates, calorie counting, or restricting myself.

You’ll discover what I eat in a fat loss phase, including balanced meals with protein, carbs, fats, and fibre, plus a realistic meal prep, a running update, my pre-run warm-up, and how I handle chocolate cravings and emotional eating without spiralling or giving up on my goals.

This podcast series is for women who want to lose fat, build muscle, improve body composition, feel confident in their clothes, and finally stop bouncing between restriction, bingeing, cardio, and starting over every Monday.

In this episode I cover:

how to lose belly fat without cutting carbs
why carbs fit into a fat loss phase
what balanced meals look like for body recomposition
the role of protein, carbohydrates, fats, and fibre
what I eat in a fat loss phase
how I meal prep for fat loss without boring diet food
how to manage hunger during a fat loss phase
how to stop emotional eating without restriction
why rest and recovery support your results
my 12 month body recomposition journey

Listen if you want to learn how to eat more balanced meals, train for body recomposition, and lose fat without cutting out the foods you love.

OR watch the video for the full visual scoop! 

https://youtu.be/eHJt2DQiZL8

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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 

This ep is for you if you're tired of all-or-nothing diets and want a simple, sustainable way to meal prep and stay consistent in a calorie deficit.

In this weekly episode, I show exactly how I meal prep for fat loss in week 3 of my fat loss phase, in my 12-month mission to look better in my 30s. No extremes, no calorie counting stress. Tag along as I prep easy ricotta spinach chicken ravioli, protein balls (10g protein each), yogurt & fruit snacks, and plan my full week using the Fit & Free Academy meal planner.

Learn my Monday meal prep routine, Friday planning system, how I handle hunger during my period, and why self-worth is the real key to long-term consistency. Plus, behind-the-scenes recipe testing for the academy and weekend meal ideas like tacos, dumpling soup, and pad see ew.

If you want realistic fat loss meal prep ideas, sustainable nutrition systems, and balanced calorie deficit tips without feeling deprived, hit play now!

Listen here, OR watch the video for the full visual scoop! 

https://youtu.be/CjHc80rINOI

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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 

Struggling with skinny fat? I trained hard, ate “clean,” but still had stubborn belly fat and no muscle tone, until I completely changed my approach.

Discover how I went from skinny fat to toned and confident in a bikini by eating more, training less, and using smart body recomposition.

In this weekly ep I share:
• How intentional nutritional phases transformed my body
• Why eating real food with carbs fixed my energy, cravings, and progress
• The power of rest days and quality training over daily workouts
• My high-protein meals during a fat loss deficit (35g+ protein ravioli & more)
• Mindset shift: food is fuel, not the enemy

As an exercise physiologist and sports nutritionist, I help women lose stubborn fat and build muscle without counting calories.

3-Week Reset link below 👇
https://lauraswingler.com/reset

Listen here, OR watch the video for the full visual scoop! 

https://youtu.be/1wPZRHu_Jvo

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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 

In this realistic full week of eating for fat loss, I’m showing you exactly what I eat to stay lean without calorie counting, without tracking, and without cutting out foods I love. This is how I structure my meals during a fat loss phase while still prioritizing balanced nutrition, high-protein meals, and sustainable habits that actually stick.

You’ll see how I transitioned from a muscle building phase to a fat loss phase, how I adjust my portions (not obsessively track calories), and how I build every meal using protein, carbs, fats, and fiber, so I stay full, energized, and consistent.

This isn’t a “perfect” or restrictive diet. This is real life fat loss. Think simple meals, repeatable routines, easy meal prep, and flexible eating that works long-term.

In this ep, I cover:

A full week of meals for fat loss (no calorie tracking)
How to build a balanced plate for weight loss
Easy high-protein meal ideas (breakfast, lunch, dinner, snacks)
My fat loss routine (steps, workouts, daily habits)
Realistic weekend eating
How to stay consistent even when you’re tired, busy, or unmotivated
Smart food swaps and portion control for a calorie deficit
 

Listen here, OR watch the video for the full visual scoop! 

https://youtu.be/Tih-3wbUF40

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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 

In this episode, I share exactly how I’m doing sustainable fat loss the right way, without cutting carbs, or feeling deprived. Watch me meal prep a creamy chicken mushroom pasta while hitting my macros (protein, carbs, fats, fibre) in a way I actually love.

I break down my 3 essential keys to long-term fat loss:
- Food satisfaction & mental satiety
- No food rules or restrictions
- Eating for fat loss with strength training to protect muscle

Plus: my current body composition journey (just hit 65kg after gaining 5kg muscle), dealing with weak tibialis anterior/shin splints, and why strength training beats cardio for real results.

Listen here, OR watch the video for the full visual scoop! 

https://youtu.be/V3BBEsP9Zew

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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 

If you're putting in serious effort with your workouts and diet but still not seeing the results you want, you NEED to listen to this!

As an exercise physiologist and sports nutritionist, I reveal exactly why lifting weights completely transformed my body, going from zero visible changes to a toned, stronger physique in my 30s with no extremes or calorie counting.

In this weekly episode, I break down the 3 game-changing things I started doing while strength training that finally delivered real muscle-building results:

- Fueling properly before workouts (the carb secret for harder lifts)
- Following a structured program with only 6 quality exercises per session
- Applying progressive overload while keeping perfect form and training close to failure

Plus, get an inside look at my high-protein meal prep (wrap pizzas, chilli oil noodles, ninja creamis), daily routine, and honest 12-month "look better in my 30s" journey.

Listen here, OR watch the video for the full visual scoop! 

https://youtu.be/j4NQvBkitaI

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

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