Hot, Healthy, Never Hungry

On today's episode, I'm sitting down solo to answer a question we've been getting a lot inside the Hot & Healthy Community lately: how to determine a proper goal weight for fat loss. For some women, setting a goal weight can be helpful. For others, it can quietly sabotage their fat loss efforts. That's why in this episode, I'm breaking down five best practices to help you decide whether a goal weight actually makes sense for you — and how to approach it if you choose to set one. I'm also diving into the parameters that should guide whether a goal weight is appropriate, the research-backed numbers you can use to reality check your expectations, and how I recommend using goal weights as a tool (rather than a source of pressure) while you're actively in a fat loss phase. By the end of this episode, you'll feel clearer and more grounded in how to set a personal goal weight for your fitness journey, and how to adjust it as your body and goals evolve. 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 320: Q&A: Lose Fat or Lift Weights? What To Focus On First If Your Body Fat Is Above 25% 🎙️Episode 69: Goal Weights and How to Track Weight Loss 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!  

On today's episode, I'm sitting down solo to address one of the most frustrating struggles women face when trying to lose weight: working out consistently but not seeing fat loss. I'm breaking down the idea of "out-exercising a bad diet," and exactly how I coach clients through this mistake. You'll learn why adding more workouts isn't the answer, why nutrition is the foundation for body fat loss, and how to reset your approach if your current routine isn't delivering results. We'll also talk about how exercise can quietly become a crutch that keeps you stuck, the signs you may be over-exercising, and how shifting your priorities can completely change your progress. By the end of this episode, you'll know how to make your workouts more intentional — so they finally work with your body and goals, instead of against them. 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 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall) 🎙️Episode 327: Honest Truths About Speeding Up Your Fat Loss Progress 🎙️Episode 316: What Happens If You Don't Exercise During a Fat Loss Cut? (Mini Cut Series) 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 talk about losing weight postpartum, especially while breastfeeding, so you can feel more confident in your body without negatively impacting your milk supply or mental health. Weight loss is challenging for anyone, but after having a baby, it can feel even harder. Limited bandwidth, less time for yourself, and conflicting advice make it tricky to know what's safe and effective. In this episode, I answer a listener's question about losing weight while nursing. I share my own experience and explain how I support postpartum clients in navigating these goals safely. You'll learn how to approach a calorie deficit intentionally, protect your milk supply, and get my top nutrition and training tips for moms. 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 265: Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum) 🎙️Episode 257: GABI'S STORY: 23 Pounds Down After 2 Kids & The Pressure To Lose Weight Postpartum 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 from one of our amazing listeners about why the last five pounds can feel so much harder to lose. I break the episode into two simple parts. First, I explain why the last five pounds are harder for everyone — medication or not. As you lose weight and body fat, the rules of the game change. Your body gets leaner, which creates new challenges when it comes to maintaining a calorie deficit and targeting body fat loss through your training and macros, often requiring different strategies or small adjustments to your plan. Then, I walk you through exactly how to approach losing that final bit of weight so you can truly tone up and lean out. This helps you change your body fat percentage — instead of doubting your approach or wondering if it's even working. If you're determined to keep making progress but know your plan needs a refresh for this final push, today's episode will connect the dots so you can work smarter, not harder — and stop spinning your wheels with a plan you're not fully confident in. 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 347: ALLISON'S STORY: Losing The Last 10 Pounds By Doing LESS 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl F 🎙️Episode 279: If You Keep Losing And Regaining The Same 5 Pounds, This Is Why 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 social media has you feeling confused about how you should be eating for your goals, you're going to love this episode. On today's episode, I'm breaking down exactly how much you should be eating for fat loss — and whether most women are actually not eating enough or eating too much. I'm sharing some honest, important real talk on why social media gets this conversation so wrong, and how that misinformation is actively preventing many women from losing fat. I also walk you through the different scenarios I see as a Registered Dietitian when someone is unknowingly overeating versus unintentionally undereating and sabotaging their progress, so you can gain clear insight into what may be keeping you stuck. By the end of this episode, you'll feel confident about what — and how much — you should be eating for fat loss. You'll learn how to find your calorie deficit sweet spot, stop the restrict-then-overeat cycle, and finally make sense of why your weight hasn't been moving. Grab the Fat Loss Calorie Calculator HERE Get the 30 Day Fat Loss Meal Plan 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 327: Honest Truths About Speeding Up Your Fat Loss Progress 🎙️Episode 306: 5 Sneaky Mistakes You Don't Realize Are Sabotaging Your Fat Loss Progress 🎙️Episode 277: 4 Fat Loss LIES The Internet Has Been Telling You Lately 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 talk about one of the most frustrating moments on a fat loss journey: When you've lost weight but now can't seem to lose any more. If you feel like the scale suddenly refuses to budge — leaving you confused, discouraged, or wondering what in the world you could possibly be doing wrong… this episode is for you. I break down exactly why weight stalls happen, why they are actually normal and not a sign that your body is broken, and the practical strategies you can use to respond to plateaus and continue making progress. By the end of this episode, you'll have a clear, grounded plan for breaking through a weight loss stall without panic or restriction. You'll walk away knowing which simple adjustments actually matter, how to reestablish progress with intentional changes, and why plateaus are often the doorway to your next level of results. GET 40% OFF YOUR FIRST HUNGRYROOT ORDER. Plus the first 100 listeners will get a free gift. Use my code SORORITYNUTRITIONIST on checkout. Shop 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 347: ALLISON'S STORY: Losing The Last 10 Pounds By Doing LESS 🎙️Episode 339: The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks 🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types 🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work 🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 🎙️Episode 344: The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between) 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 break down one of the most confusing and overthought questions in fat loss right now: Do calories or macros matter more for body fat loss? If you're feeling confused by all the contradictory information on the internet when it comes to shedding body fat, today's honest conversation will help set the record straight and clarify exactly what you should be focusing on to see results. By the end of this episode, you'll walk away with clarity, confidence, and a much simpler approach to fat loss that actually feels doable in real life. You'll finally understand the role calories and macros play in fat loss — and how to hit your targets without second-guessing every bite or decision you make. WE START JAN 12TH! Join Slim Down, Eat Up HERE Grab the 30 Day Fat Loss Meal Plan 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 327: Honest Truths About Speeding Up Your Fat Loss Progress 🎙️Episode 278: Q&A: How To Set Up The Right Macros For Your Body To Lose Fat? 🎙️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 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 share five practical fat loss tips you can carry into 2026 — and start using today — to help you lose 10 pounds or more in the New Year. If you're coming out of the holidays craving structure, momentum, and a plan that actually feels doable, this episode is your January jumpstart. The tips I'm highlighting are the exact habits I rely on for myself and my clients as a Registered Dietitian… habits that make fat loss feel easier, eating more practical, and the entire journey far less complicated or overwhelming. Whether you're currently maintaining your weight or coming off a bit of holiday weight gain, this episode will walk you through exactly how to start burning fat and continue making steady progress, without questioning every bite or overthinking whether you're "doing it right." WE START JAN 12TH! Join Slim Down, Eat Up HERE Grab the Mix and Match High Fiber Cheat Sheet 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 178: FIT GIRL FALL: Do I Really Need to Hit 10k Steps for Fat Loss? 🎙️Episode 347: ALLISON'S STORY: Losing The Last 10 Pounds By Doing LESS 🎙️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!  

2026 is here, and it's time to permanently lose weight — once and for all. In today's solo episode, I'm calling out the four biggest weight loss mistakes I do not want you making in 2026, especially if you feel like you've tried everything and still can't get results that last. These are the exact patterns I've seen over and over throughout 2025 that keep women stuck year after year. For each mistake, I break down what it is, why it holds you back, and how to approach your goal differently in a way that's rooted in science, practicality, and real life (instead of restriction, overcomplication, or starting over again). I also share a bonus tip that ties everything together and helps you avoid self-sabotaging before your progress even has a chance to build. From understanding what your body actually needs to making food choices feel simpler and more intuitive, by the end of this episode you'll walk away with a solid, grounded framework you can actually stick to for real results. I want 2026 to be the year you finally stop starting over and start seeing sustainable change — and this episode will help you do exactly that. WE START JAN 12TH! Join 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 306: 5 Sneaky Mistakes You Don't Realize Are Sabotaging Your Fat Loss Progress 🎙️Episode 287: Q&A: 8 Dieting Mistakes I Made When I Was Younger (And What I'd Do Differently) 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 am sitting down solo to walk you through exactly how to lose weight after Christmas without falling into the guilt-driven holiday spiral that keeps so many women stuck. If the scale is up, your jeans feel tighter, or your brain is already jumping to "I ruined everything" mode, this conversation is your reset.  I'm breaking down what's actually happening in your body after a few days of indulgence, why overeating during the holidays does not equal real fat gain, and the sneaky all-or-nothing traps that make January feel so much harder than it needs to be. I also share a realistic fat loss roadmap you can actually follow in real life, including what to focus on first, what to stop doing immediately, and how to get your body back into fat burning mode without restriction, detoxes, or punishing workouts. By the end of this episode, you'll feel more in control and clear on your next steps on how to stop spiraling and finally reset in a way that works with your body and your life. Get the Fat Loss 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 261: 5 Ways To Eat Healthier During The Holidays 🎙️Episode 222: LAUREN'S STORY: 23 Pounds Down During Countless Work Trips, Vacations & The Entire Holiday Season 🎙️Episode 123: Real Talk: How to Make the Holiday Healthy 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 help you prepare for all the holiday gatherings, dinner parties, and events coming your way by sharing my top tips for enjoying the season without sabotaging your progress. If the holidays make you anxious about overeating or feeling guilty for indulging (especially because you love food) — this episode will help you navigate it all with intention while still enjoying yourself. I'm breaking down six simple strategies I personally rely on to move through events with confidence so you can enjoy festive foods, handle social pressure, and stay grounded even when everything feels tempting or chaotic. By the end of this episode, you'll walk away feeling confident in how to navigate social eating this holiday season while staying on track with your fitness goals. 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 345: I Don't Want To Ruin My Progress On Thanksgiving.... So Here's What To Do Instead 🎙️Episode 261: 5 Ways To Eat Healthier During The Holidays 🎙️Episode 259: Thanksgiving Dinner: Tips For Overeating, Temptations, Treats & Food Pushers 🎙️Episode 129: How to Handle Almond Mom During the Holidays 🎙️Episode 127: How to Stay ON TRACK When You're OFF Your Routine 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 chatting with Alyssa, who lost 20 pounds by finally putting herself first — not through restriction or perfection, but by making simple, realistic changes that actually fit into her life. If you're in a season of survival right now or navigating a major life transition… and you're tired of feeling uncomfortable in your skin while everyone else's needs come before your own, Alyssa's story is going to speak right to you. After years of surviving, sacrificing, and pushing her own needs to the bottom of the list, Alyssa decided something had to change. Her journey is raw, relatable, and such an important reminder that when you start caring for yourself, everything else gets better. Inside the episode, Alyssa shares: ✅ The simple, doable tweaks that boosted her energy, confidence, and weight loss results without giving up travel, flexibility, or the foods she loves ✅ How she ditched keto and the dieting rules for good and finally started building real momentum that yielded incredible results ✅ Why learning what actually matters for fat loss helped her create lasting progress ✅ What breaking old patterns has meant for her as a mother and her daughter as she heads off to college ✅ How shifting out of survival mode completely changed the trajectory of her health and life By the end of this episode, you'll walk away with a clear understanding of how to begin seeing progress and where you can start… even if you feel exhausted, overwhelmed, or stuck. 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 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall) 🎙️Episode 242: MICHELLE'S STORY: 20 Pounds Down & Being A Good Role Model As A Mom 🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off 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 am sitting down solo to answer a question submitted by one of our amazing listener's named Katie on fat loss before conception. If you are at a weight right now that makes you scared to conceive, or perhaps have been told losing weight will help you on your conception journey, this episode covers exactly this. I'm discussing how fat loss can fit into the journey of trying to conceive and pregnancy, Dietitian-approved strategies on how to lose body fat safely while supporting fertility, my top personal tips and best practices for women looking to become healthier before starting a family and why I believe investing in your body and health BEFORE baby is crucial. If you've considering expanding your family now or in the future, I hope you enjoy today's episode and the simple but powerful strategies I share to support your journey. 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 265: Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum) 🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis 🎙️Episode 199: I'M PREGNANT: Navigating the First Trimester When All You Want Is Fast Food 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 joined by one of my 1:1 coaching clients, Allison, who's sharing how she broke through her plateau and lost the last 10 pounds — not by pushing harder, but by doing less. It sounds counterintuitive, but "less" can actually be the key to better fat loss. When you're stuck, it's rarely about motivation or effort. More often, your effort is solid… but your plan isn't intentionally targeting what's truly holding you back. In the episode, Allison opens up about: ✔️ What she did to lose the first 10 pounds postpartum versus the last 10 pounds on her journey, and what had to shift. ✔️ Why intentionality matters more than intensity for body fat loss. ✔️ Simple but intentional shifts she made to make weight loss easier in the busiest season of her life (as a mom, wife and successful businesswoman). ✔️ How she went from 60-hour workweeks, two kids under five, frequent travel, and total burnout to losing weight faster than she expected with shorter workouts, simpler meals, and way more flexibility than she believed was "allowed." By the end of this episode, you'll walk away with a calmer, more grounded perspective on what it really takes to lose the last bit of weight and why the strategy that gets you started isn't always the strategy that gets you to the finish line. 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 344. The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between) 🎙️Episode 267: If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things 🎙️Episode 205: MOLLY'S STORY: 10 Pounds Down With LESS Workouts & MORE Carbs 🎙️Episode 181: FIT GIRL FALL: The Simple Roadmap to Losing Your First 10 Pounds 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 am answering a question submitted by one of our amazing listeners named Lexi on what's better…. a 30g protein packed breakfast to start your day or skipping breakfast by intermittent fasting. By the end of the episode, you'll learn why intermittent fasting can work for fat loss, but also why starting your day with a proper, protein rich breakfast also can be very advantageous for body fat loss. I'll also share the exact factors I look to first when a client isn't shedding weight, how fasting can backfire if your meals aren't built correctly, and the one shift that creates predictable, sustainable fat loss far more consistently than skipping breakfast. 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 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) 🎙️Episode 340: The Missing Piece: You Don't Need to Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types 🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work 🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 🎙️Episode 344: The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between) 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 for a solo chat about one of the biggest struggles women face on Thanksgiving: feeling like they're ruining their progress by indulging in a fun, higher calorie meal. When you're in a groove with your fitness routine (or even just starting to see movement on the scale) – it can feel discouraging and frustrating when the holidays roll around. It's almost like they're designed to throw you off track. As a result, it's incredibly common for women on a fitness journey to experience food guilt. You want to enjoy the holidays, but you also don't want to sabotage your progress. That's why today I'm sharing six things I personally do (and encourage my clients to use) to enjoy holiday dinners while honoring your hunger and keeping your body in balance. By the end of this episode, you'll know exactly how to approach Thanksgiving — or any holiday meal — with balance, so you can feel satisfied (not stuffed) while still staying on track with your goals. P.S. Our biggest Black Friday sale goes live Friday, November 28th! We're offering 50% off sitewide on all of our programs for a few days only, so grab a plan while it's hot 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 261: 5 Ways To Eat Healthier During The Holidays 🎙️Episode 259: Thanksgiving Dinner: Tips For Overeating, Temptations, Treats & Food Pushers 🎙️Episode 125: 5 Thanksgiving Weight Loss Mistakes 🎙️Episode 123: Real Talk: How to Make the Holidays Healthy 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!

Today I'm wrapping up my 6-part series, The Missing Piece, with a final episode on one of the most common issues women face when dieting that keeps them stuck. If you can lose a few pounds but gain them right back every week, there's a good chance you're caught in the extremes of dieting. Eating "good" and "clean" during the week often leads to intense cravings once the weekend hits, which can trigger overeating and overindulging. In today's episode, I'm breaking down this exhausting cycle and exactly how to overcome it. I'm sharing what true consistency really looks like, why being overly strict with your diet might be working against you, and what to do instead to smooth out your weekly calorie intake so you can finally stop starting over every Monday. By the end of today's show, you'll know how to break free from the all-or-nothing dieting cycle by building in intentional flexibility — so your results actually stick. Doors are open! Come join my new program, Slim Down, Eat Up and find out how eating more can finally help you weigh less. Join 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 339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks 🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types 🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work 🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 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!

Today I'm bringing you episode 5 of my 6-part series, The Missing Piece, and we're talking about one of the most overlooked habits that have kept my clients stuck – that you may be doing, too. While that 30 minutes to even an hour you spend crushing it in the gym is amazing, what about the other 23 or so hours in the day? If this sounds like you, in today's episode I'm breaking down why your daily movement outside the gym matters just as much as your training (if not more) and how neglecting the other hours in the day might just be what is stalling your progress. If you've ever felt frustrated that your hard work in the gym isn't showing up in the mirror, this episode will show you the missing piece that ties it all together. PS: Doors are open! Come join my new program, Slim Down, Eat Up and find out how eating more can finally help you weigh less. Join 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 339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks 🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types 🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work 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!

Today I'm bringing you episode 4 of my new 6-part series, The Missing Piece, where I'm addressing why "hitting your macros" doesn't always yield fat loss and the progress you think it will. If you're putting in the work, logging your food, and still finding progress out of reach – this episode is for you. In today's episode I'm revealing the massively overlooked reason your body might be holding onto weight and fat despite appearing to "hit your macros" as you log your food. I'm sharing why what you eat (not just how much you eat) matters if your goal is to lose body fat and lean out. By the end of this episode, you'll walk away confidently knowing how to hit your nutrition goals, make your hard work count, and finally see those fat loss results you deserve. Grab the Mix and Match Fiber Cheat Sheet 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 339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks 🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types 🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 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!

Today I'm bringing you episode 3 of my new 6-part series, The Missing Piece, and we're talking about one of the biggest mistakes women make when it comes to carbs that can lead to difficulty losing body fat and that's often overlooked. Are carbs really the enemy, or is it the way you're eating them that's sabotaging your body goals? Today I'm sharing the truth behind carbs and explaining how this category of foods are not created equal when it comes to your metabolism. Some carbs spike your blood sugar and leave you hangry, whereas others are literally designed to keep you full for hours and sculpt a fit body. In today's episode, I'm breaking down the two most common mistakes women make when it comes to carbs in their diet, why your macros might look perfect on paper but still leave you stuck, and the science-backed approach to building a balanced plate that fuels fat loss and keeps you fuller longer. P.S. Ready to eat more and finally weigh less? My new program Slim Down, Eat Up drops Sunday, November 16th — mark your calendar! 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 339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks 🎙️Episode 440: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work 🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 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!