The Fit & Free Podcast

If you’re scared of eating more, frustrated that fat loss keeps stalling, or feel triggered every time the scale goes up, this episode will change how you see your body and your goals.   This episode is for you if you’re: - Trying to look toned but keep running back to calorie deficits - Afraid of weight gain, eating more, or coming out of fat loss - Lifting weights but still not seeing definition or shape - Triggered by clothes fitting tighter or small scale fluctuations - Stuck in the cycle of dieting, restricting, then starting over   In this episode, I break down why I’m intentionally gaining weight right now and how building muscle first is the fastest way to look leaner, stronger, and more toned long term - without calorie counting, punishment cardio, or extremes.   I’ll show you: - Why fat loss alone doesn’t create a “toned” look - The difference between getting smaller vs changing your body composition - How strength training, progressive overload, and eating enough actually reshape your body - Why cardio and HIIT don’t fix body composition when muscle is missing - What I’m eating during a muscle-building phase (realistic, balanced, no restriction) - How to navigate body image triggers when eating more or gaining weight   This is a real look at: - Building muscle as a woman - Body recomposition vs constant dieting - Healing your relationship with food and exercise - Letting go of all-or-nothing fat loss thinking   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/f-yOf0SRieQ   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 eating “pretty well,” training consistently, and still wondering why your body isn’t changing, this video will hit uncomfortably close to home.   This episode is for you if you’re struggling with stubborn fat that won’t shift, especially around your stomach, despite exercising regularly and trying to eat healthy. If you feel like you’re doing all the right things but your physique doesn’t reflect the effort you’re putting in, this episode will help you understand why.   In this episode, I break down why training harder and eating less often backfires, the difference between fat loss and body recomposition, and why so many women stay stuck in an all-or-nothing cycle with food and exercise. We talk about under-fuelling, dieting fatigue, weekend overeating, and why consistency isn’t about being perfect, it’s about following the right strategy for your body.   You’ll learn why calorie cutting, random workouts, and chasing fat loss without a clear structure can stall progress, and what actually needs to change if you want to look toned, feel confident in your clothes, and stop restarting every few weeks.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/kTZxrai4A8U   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 

  I brutally reflect on why I failed most 2025 goals, uncover hidden self-sabotaging patterns, perfectionism triggers, mental health crisis, and how antidepressants flipped everything in weeks. Learn my exact lessons: replace shame with compassion, refine instead of restart, build 1% daily, detach worth from results. Set realistic 2026 goals together: glute & core muscle growth (calorie surplus, strength training focus), fat loss phase prep, business systems mastery, first employee hire, Fit & Free Academy HQ. Deep why behind goals (longevity after losing dad to bowel cancer, sustainable fat loss, helping women escape food obsession). Who I must become: organized leader, systems pro, consistent content creator. Vision board reveal: fittest in 30s, wedding planning, business class flights, 3-week Italian road trip cooking with locals. Journal prompts included: reflect on 2025 failures with curiosity, uncover excuses/emotions/self-sabotage triggers, define your deeper why, decide who to become.   OR watch the video for the full visual scoop!  https://youtu.be/4BWjshdQnjw   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 

Join my 12-month mission and 2026 body recomposition plan: building muscle first (12-week surplus phase starting Dec 29), then strategic fat loss for Euro summer prep, all without restrictive rules or challenges. In this ep I cover why challenges fail long-term, how to set non-restrictive standards, and my exact strategy: progressive overload training 4x/week, intentional surplus for glute/abs growth, lowered steps for metabolic priming, no calorie counting. Perfect for women looking not just to get smaller, but to get DEFINED through body recomposition: fat loss / building muscle, without calorie tracking in 2026, to look toned in your 30s.   OR watch the video for the full visual scoop!  https://youtu.be/HzhFcQyNW8Q   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 to keep the weight off after finally losing it? You're not alone—this is the #1 frustration for most women in their fitness journey.   This episode is for you if you're struggling with maintaining weight loss, constant yo-yo dieting, regaining fat after a deficit, hormonal fluctuations messing with your scale, under-eating leading to binges, or feeling lost on how to eat at maintenance calories without tracking obsessively.   Join me behind-the-scenes of my 12-month body recomposition mission to look better in my 30s than at 25—no extremes, no strict calorie counting.   Discover how to: - Find your true maintenance calories easily (using my Lego block system + weekly weigh-in trends) - Stop reverse dieting forever and jump straight to sustainable maintenance - Fuel your body properly to avoid under-eating pitfalls - Train smarter: deload weeks, training to failure vs Pilates, building muscle for that toned look - Use hunger/fullness cues + flexible nutrition for real-life intuitive eating - Normalize the scale, detach your worth from numbers, and thrive long-term   Real talk: gym workouts (shoulder press, inverted rows, cable kickbacks, sumo squats), meal ideas (bacon egg muffins, slow cooker Mexican beef, bagels, Ninja Creami), vision boarding for 2026 goals, and upgrading my Fit & Free Academy app.   Perfect for women wanting sustainable weight loss, body recomposition, fat loss maintenance, hormone-friendly fitness, muscle building without extremes, and a balanced lifestyle.   Hit play for practical tips, motivation, and the secret to keeping results forever! 💪🍓   OR watch the video for the full visual scoop!  https://youtu.be/z3Tz2qD-gIk   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 my honest body recomposition journey at maintenance calories during a performance phase, focusing on building muscle while losing fat at the same time. Get the full 8-week review: progress photos before and after, weight trends explained (including hormonal fluctuations), strength gains in hip thrusts and chin-ups, overcoming negative self-talk and disordered eating triggers, plus my exact game plan moving forward.   Perfect for women in their 30s wanting to look better than in their 20s, anyone chasing sustainable fat loss, muscle building, strength training progress, or balanced nutrition without restriction. Learn how to measure real progress, implement progressive overload, deload properly, and navigate social events during Christmas season – all while prioritizing mental health and body confidence.   OR watch the video for the full visual scoop!  https://youtu.be/b9GxKizCm70   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 

  Tired of yo-yo dieting, all-or-nothing mindset, emotional eating triggers, negative self-talk, and constant comparison spirals ruining your body transformation?   Join me on my fitness journey as I share the fitness progress from week 7 of my 12-month mission! Discover how cultivating a new weight loss mindset and implementing healthy habits led to significant fat loss and a flatter stomach without extreme diets or calorie counting. This video shows the real behind-the-scenes of achieving sustainable results and boosting confidence. 🤍   In this ep I dive deep into how to turn comparison into your superpower, stay consistent during busy social seasons, handle missed gym sessions without spiraling, and pivot when life throws curveballs (like a broken down car!).   Weekly meal planning, grocery hauls, high-protein meal prep recipes (marry me chicken pasta bake, ham & cheese egg muffins, spicy tuna bowls), adaptable workouts, journaling for mental health, and mindset shifts to break all-or-nothing thinking forever.   Perfect for women in their 30s wanting to look better than their 20s, overcome binge-restrict cycles, build self-trust, and achieve lasting fat loss with flexible nutrition and strength training.   OR watch the video for the full visual scoop!  https://youtu.be/DqNHRMuA62s   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 tired of yo-yo dieting, emotional eating, binge-restrict cycles, and feeling guilty every time you crave chocolate or pasta – this video will completely change how you see food forever. In this week’s full day of eating + training vlog (Ep 138), I show you exactly how I eat chocolate, pasta, and bread EVERY single day while staying lean, and get stronger in the gym in my 30s. We'll dig into: - How to stop emotional eating and binge eating using 3 simple journal prompts- Why including chocolate daily actually helps you stay lean (reverse psychology that works)- Full body workout for women – best glute exercises for that shelf + round bum- High protein meal prep ideas that are delicious and stop night-time overeating- How to eat at maintenance, fuel performance, and still see body recomposition AKA losing fat AND building muscle at the same time- Ditching food rules, all-or-nothing mindset, and diet culture for good Drop a 🍫 in the comments if you’re ready to eat chocolate guilt-free and still get results!    OR watch the video for the full visual scoop!  https://youtu.be/sNQBePg_FJM   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 episode is for you if you want to build muscle, get stronger, enjoy cocktails + Greek food without bingeing afterwards, and finally stop the all-or-nothing cycle.   In this episode I’m kicking off a brand new strength block after two months of hypertrophy, taking a proper deload week, testing my 3RM (hip thrust, deadlift, bench press), and sharing exactly how I’m staying in a performance phase while on a family staycation in our Maroochydore AirBNB apartment.   What you’ll discover:- Why more training is NOT better & how periodized deloads transformed my body- How I eat out guilt-free: Greek lunch, Aperol spritz, ice cream – no saving calories, no overeating- Why “saving calories” for dinner always backfired into massive binges (story included)- Easy high-protein chicken salad sandwich hack when your routine is chaos- How testing strength every 3 months is the REAL measure of progress New episodes every week – subscribe so you don’t miss the next one on overcoming emotional eating! 💪   OR watch the video for the full visual scoop!  https://youtu.be/yRgLwjgYQwU   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 sick of tracking every calorie, weekend binge cycles, and still not seeing body recomp results – this is the exact full day of eating + peak week Podcast that will change everything.   This episode is for you if you’re struggling with constant calorie counting, weekend overeating, feeling restricted on “clean” diets, yo-yo weight fluctuations, or never feeling satisfied while trying to stay lean. In this Week 4 peak week I show you REAL LIFE proof that you can eat M&M pancakes, protein cookies, chocolate dessert, cocktails with friends AND maintain your weight without ever opening MyFitnessPal again.   What you’ll discover:- My exact no-tracking maintenance calories formula (3 balanced meals + 2 snacks + dessert)- How I structure every plate for 35g protein, perfect portions & maximum satisfaction- Full day of eating at maintenance (meals that taste incredible)- M&M baked protein pancakes recipe + first-time peanut butter chocolate protein cookies- Easy satay chicken wrap meal prep (bulk prep macros, not boring meals)- How I broke the binge-restrict cycle forever by including “fun foods” daily- Peak week training intensity while hungover (real talk + RDLs)- The method that replaced calorie tracking for good- Why balanced eating + consistency beats perfection every time   If you want to stop obsessing over food, enjoy Christmas cocktails guilt-free, and still wake up leaner – listen now.     OR watch the video for the full visual scoop!  https://youtu.be/bqpv1R10mZI   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 wondered why your motivation drops, your hormones feel chaotic, or your progress suddenly stalls, this Week 3 episode is absolutely for you. In today’s episode, I’m taking you behind the scenes of my “Look Better in My 30s Than at 25” journey. No extremes, no calorie counting, no perfectionism… just honest health, balanced nutrition, and training that supports your body. ✨ What you’ll hear in this episode:– My period arriving early and how hormones impacted motivation– How to pivot your workout routine when your body says “rest”– Grocery haul (Aldi + Woolies!) for high-protein, budget-friendly meal prep– A simple meal plan and how I prep for the entire week– Behind the scenes of being a UGC content creator for Ninja– The exact smoothie bowl recipe I’m obsessed with– Deep dive into mindset, anxiety triggers, and body image reframes– A full Sunday reset, Kmart organizing haul, and kitchen restock– Easy recipes: Chicken Schnitzel Caesar Salad + Thai Green Curry– What’s actually happening when you feel bloated, puffy, or “off” I’m sharing the ups, the downs, the bloating, the night sweats, the cravings, the low-energy days, the gym wins, and the messy middle, because progress isn’t linear, and you don’t have to be perfect to get results. 💛 SUBSCRIBE to follow the series. New episodes every Wednesday at 5AM AEST.Next week is PB Week, and I'm breaking down exactly how I change my body composition without tracking calories. 1% better every day. 💛   OR watch the video for the full visual scoop!  https://youtu.be/uSItMk1SAWY   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 episode is for you if you’re struggling with period crashes, decision fatigue around food, or fearing the scale will ruin your day. I’m transforming my 30s to look better than my 20s without tracking calories, extreme diets, or letting food control my life.   Join Week 2 of my 12-MONTH body recomposition mission where I’m meal prepping in under 1 hour, training full-body 3x/week, honouring hunger cues, and balancing macros intuitively while maintaining weight in a Performance phase. If you’re tired of yo-yo dieting, underfuelling, or PMS mood swings, this vlog-style episode shows realistic self-care routines, period cycle tracking, sunset pizza dates, and mango smoothie bowl recipes that keep you energized, strong, and sane.     OR watch the video for the full visual scoop!  https://youtu.be/v9m6jvreo_Q   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  

  Want to look leaner, stronger, and more energized in your 30s than you EVER did at 25, without daily calorie counting or extreme diets? This episode is for you if you’re struggling with inconsistent training, yo-yo motivation, or feeling “stuck” maintaining despite years in the gym, and you're a woman who’s ready to stop coasting and finally build a body (and lifestyle) that LASTS.   In this episode, I’m kicking off Week 1 of my 12-MONTH transformation mission: a realistic, intentional, balanced lifestyle plan that delivers visible body recomp, strength gains, and all-day energy.   In this ep I reveal my 7 x 8-week block roadmap cycling through muscle-building, fat loss, and performance phases, so you can recomp your body while eating enough to feel amazing.   Learn why maintenance calories are my secret weapon for body composition changes, pull-up progress, and mental freedom from diet mentality. Plus:📈 Why I weigh myself 4x/week (and how to use the scale as objective data, not drama)🍫 Protein brownie ball recipe with dates for post-workout fuel🌟 The mindset shift from “discipline” to drive, and why structure over motivation   If you’re in your late 20s or 30s, tired of half-effort workouts, and ready for sustainable fat loss, muscle gain, and confidence that radiates, hit play and join the journey.   OR watch the video for the full visual scoop!  https://youtu.be/IyvkvGsKGRQ   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  

 Discover the nighttime routine that transformed my sleep and skyrocketed my energy! This ep is for you if you’re struggling with poor sleep or just generally wanting to turn a good sleep into a GREAT sleep, or if you're dealing with low energy, or overwhelming morning routines. Learn science-based, practical tips to optimize your nighttime routine, boost melatonin production, and enhance focus, productivity, and health. From reducing blue light exposure and managing stress to creating a relaxing bedroom environment, I share my simple, life-changing evening habits that prioritize deep, restorative sleep over hyped-up morning rituals. Perfect for busy professionals, overthinkers, or anyone seeking better sleep hygiene, this routine skips expensive gadgets and biohacks for actionable strategies that work. Listen now to unlock consistent energy, sharper focus, and a calmer mind by mastering how you end your day!   OR watch the video for the full visual scoop!   https://youtu.be/h_bockMcoo4   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  

The ultimate upper body workout plan to transform your back strength and physique! If you’re struggling with inconsistent gym results, poor posture, or lack of definition in your back, THIS IS FOR YOU. Join me as I break down a progressive overload workout routine to target shoulders, triceps, core, and upper back. Learn expert tips on proper form, muscle activation, and progressive intensity to maximize muscle growth and improve posture. Plus, get practical nutrition advice, including a high-protein breakfast idea for post-workout recovery. Perfect for full time girlies aiming to build muscle, boost core strength, and stay motivated with a science-based fitness plan that ACTUALLY works.   Watch the video for the full visual scoop!  https://youtu.be/163qxCXI6yI   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  

Discover the ultimate high-protein recipes just like this Bolognese gnocchi recipe that transformed my body and stopped me from overeating!   This video is for you if you’re struggling with meal planning, overeating, and as a result struggle to achieve your body composition goals long term.   Join an accredited sports nutritionist and exercise physiologist, as I share a delicious, easy meal prep recipe from my ebook, "The Look Like You Work Out Cookbook."   Learn how to make this satisfying Bolognese gnocchi that’s high in protein, low in calories, and perfect for weight loss and healthy eating. I’ll cover tips to overcome carbophobia, balance macronutrients, and create meals that keep you full: physically AND MENTALLY. From browning beef mince to adding flavourful herbs and cheese, this step-by-step guide is ideal for beginners and time-poor women.   Watch to master meal prepping, boost nutrition with fiber-rich veggies, and enjoy a pasta dish that supports your fitness journey.   By the way! If you like this, and would like more food like this, check the link below for more healthy recipes and leave a comment for what you want to cook next!   Link to "The Look Like You Work Out Cookbook" ebook: https://lauraswingler.com/eatthisinstead/   00:00 - Introduction to this High-Protein Bolognese Gnocchi Recipe00:30 - Why This Recipe Helps Stop Overeating02:00 - Benefits of Pasta for Meal Prep and Nutrition04:00 - Overcoming Carbophobia and Restriction Mindset06:00 - Cooking the Bolognese Sauce: Step-by-Step08:00 - Cooking Gnocchi and Assembling the Dish10:00 - Taste Test and Final Thoughts on Healthy Eating   #HighProteinRecipe#HealthyEating#MealPrepIdeas#BologneseGnocchi#WeightLossMeals#HealthyPastaRecipe#NutritionTips#EasyDinnerIdeas#FitnessNutrition#StopOvereating   Tag me on Instagram with your creations!   Watch the video for the full visual scoop! https://youtu.be/eQZE9HXHfUE 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

Discover easy, high-protein meal prep ideas to transform your busy days!   This episode is for you if you’re struggling with meal planning, feeling overwhelmed by healthy eating, or unsure how to balance nutrition without sacrificing flavour.   Join me for a full day of delicious, nutrient-dense recipes, including a berry smoothie bowl, quick pad see ew stir fry, and a mouthwatering slow cooker chicken tikka masala.   Perfect for busy moms, full-time workers, or anyone craving simple, healthy meals that support fitness goals.   Learn time-saving meal prep hacks, how to enjoy carbs guilt-free, and tips for sustainable nutrition.   Don’t miss these easy recipes, high-protein snacks, and balanced meal ideas.   Tag me on Instagram with your creations! Watch the video for the full visual scoop! https://youtu.be/lqWVChIRfUU   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 episode is for you if you’re struggling with low energy, lack of focus, or building consistent healthy habits.   Join me as I share my step-by-step morning routine, packed with actionable tips to wake up early, stay hydrated, practice mindfulness, exercise, and fuel your day with a high-protein breakfast.   Learn how to incorporate meditation, natural light exposure, and journaling to boost your mood, achieve your goals, and live your best life.   Perfect for my girlies wanting to get more out of their day with productivity hacks to optimize their daily routine.   Watch the video for the full visual scoop! https://youtu.be/ILixTYnBD34   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

  Discover the truth behind TikTok weight loss myths!   Is your diet/routine just an overhyped trend, or is there ACTUAL evidence to back it up? Find out in this video as we cover diet trends, overhyped supplements, and unsustainable weight loss hacks.   Join me, an accredited sports nutritionist with a bachelor’s in exercise physiology as I debunk popular fads like apple cider vinegar gummies, ice-cold water metabolism boosts, greens powders, pink Himalayan salt drinks, and 21-day smoothie detoxes.   Learn what are the REAL keys to sustainable weight loss.   Say goodbye to marketing BS and influencer scams, & get practical, evidence-based tips to fuel your body, manage appetite, and achieve lasting results.   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

The truth about low-calorie diet foods for weight loss! Struggling to choose the right snacks to support your weight loss journey without sacrificing satisfaction? This episode is for you!   Watch the video for the full visual scoop! https://youtu.be/KHZZBlduroQ   In this episode, we dive deep into comparing popular low-calorie, high-protein snacks like candies, chips, and ice cream against their regular counterparts to uncover if they’re worth the hype or just a marketing ploy.   From taste tests to portion size breakdowns, we go into the calories, protein content, and cost to reveal what truly works for sustainable weight loss.   Watch to help make informed choices and boost your weight loss!   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