Hot, Healthy, Never Hungry

On today’s episode, I’m answering a question from listener Maribel about how to lose weight and feel your best during perimenopause and menopause. I’m breaking down my 3 P’s strategy for menopausal weight loss, including the mindset shifts and nutrition adjustments that help women finally see results when “what used to work” no longer does. You’ll learn the most common mistake that keeps women stuck, the key nutrition change most women 40 years and older overlook, and how to confidently adapt your fat loss approach as your body changes. Whether you’re approaching menopause, in it or just want to set yourself up for success when the time eventually comes – this episode will show you how the 3 P’s can make weight loss possible (and sustainable) at any age. Grab the free Find Your Protein Guide 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 HEREGet Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 311: Q&A: 4 Hard Truths About Managing Expectations During A Fat Loss Cut 🎙️Episode 281: If You’re 35 Years Old Or Older And Your Weight Isn’t Budging, THIS Is Probably Why 🎙️Episode 215: 3 Hard Truths About Losing Weight After 30 Years Old (Losing Weight As You Age Series) 🎙️Episode 214: What To Do When You Are NOT Losing Weight Like When You Were Younger (Losing Weight As You Age Series) 🎙️Episode 211: What You Must Get Serious About If You Want To Lose Weight After 30 (Losing Weight As You Age Series) 🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40’s (Losing Weight As You Age Series) 🎙️Episode 206: Why It’s Harder To Lose Weight In Your 40’s And During Menopause (Losing Weight As You Age Series) 🎙️Episode 192: Why Losing Weight In Your 20’s Is NOT The Same As Your 30’s and 40’s 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 solo episode, I’m answering a listener question from Steph regarding if you should focus on fat loss or muscle building FIRST if you are starting your journey out at a higher body fat percentage. With so much conflicting advice out there about calorie deficits, strength training, and the “right” way to transform your body, it’s easy to feel overwhelmed and even confused about the approach you’re taking. That’s why in this episode, my goal is to help you cut through the noise and understand: ✔️ A breakdown of your body fat percentage and how it can impact your health and fitness goals ✔️ Who should focus on muscle gain first, and who should focus on fat loss first ✔️ How to know whether to prioritize dieting, lifting, or a mix of both ✔️ The fat loss trifecta most women overlook (and how it can change everything for your progress) If you’ve been wondering where to start, or how to balance fat loss and muscle building for lasting results, this episode is perfect for you! 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series) 🎙️Episode 306: 5 Sneaky Mistakes You Don’t Realize Are Sabotaging Your Fat Loss Progress 🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40’s (Losing Weight As You Age Series) 🎙️Episode 186: PART 1: The Science Behind Fat Loss I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Alyssa regarding why you're still hungry after you eat. If you've ever finished a meal only to find yourself eyeing snacks and craving something else thirty minutes later – this episode is going to give you seven of the most common reasons this might be happening and what you can do about it. You’ll learn some of the mistakes you may be making that surprisingly sabotages your fullness when trying to cut body weight, alongside other factors beyond just what you’re eating that can impact your hunger, too. 1:1 Coaching with Lauren and Our Team of Dietitians: HERE Get the 7 Day Cut Plan HERE Grab the 30 30 in 30 Challenge fat loss plan HERE Grab the 30 30 in 30 Next Level fat loss plan HERE Get the 30 Day Fat Loss Meal Plan 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 318: Q&A: “I Know What to Do, But I Can’t Do It” (How To Break The Cycle & Lose 10 lbs) 🎙️Episode 290: Q&A: Dieting, ADHD Meds & Muscle Loss: What You Really Need to Know 🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat 🎙️Episode 220: Q&A: How To Stop Emotional Overeating When Stressed 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 address one of the most common issues women face when losing weight: Knowing what to do, but struggling to do it. You know you shouldn’t eat chips out of the bag and you know you shouldn’t skip your workout… but that doesn’t mean it’s easy. Some days losing weight can feel like an emotional battle where you’re fighting yourself at every turn. That’s why I’m breaking down the 4 biggest reasons women get in their own way and exactly how to break through them, so you can stop sabotaging your progress, start taking consistent action, and finally slay your weight loss goals. 1:1 Coaching with Lauren and Our Team of Dietitians: HERE Grab the 7 Day Cut Plan 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 303: Q&A: When the Scale Stops Moving… Is It a Plateau or Just Part of the Process? 🎙️Episode 288: Stuck At The Same Weight? Here’s How To Break Through A Weight Loss Plateau 🎙️Episode 141: I’m STUCK and not losing weight, what should I do? 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 listeners named Ella on how to tone your legs so they look leaner and stronger. To help you achieve this goal, I’m breaking down the two core things you need to focus on if you want lean and toned legs – alongside sharing my top tips I swear by to enhance your results… especially when it comes to your training. 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 HEREGet Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 293: How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen 🎙️Episode 302: Top 5 Hard Truths You Must Understand To Get Leaner & Stronger 🎙️Episode 227: Your Complete Guide To Toning Up For Summer (Shed Fat For Summer 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!  

Welcome to the Mini Cut Series! On today’s fifth and final episode of this mini series, I’m addressing what happens if you decide to NOT focus on exercise during a fat loss mini cut. In today’s episode I’m sharing the real-life strategies I used during my own 45 pound weight loss journey as a postpartum mom to make sustainable progress without the pressure to be “perfect” with my workout routine… especially when I didn’t have access to a gym or even the ability to walk outside in the thick of winter. By the end of this episode, you’ll understand how to lose fat if you can’t exercise for whatever reason, and also when it’s appropriate (and important) to add exercise as part of your body fat loss and recomposition goals. New 7 Day Cut 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series) 🎙️Episode 313: How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series) 🎙️Episode 314: The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series) 🎙️Episode 315: Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series) 🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition) 🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit? 🎙️Episode 272: Q&A: Should You Cut Back On Healthy Fats If You’re Trying To Lose Weight?   I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Welcome to the Mini Cut Series! In Part 4 of our series, I’m breaking down one of the biggest misconceptions around mini cuts: YOUR RESULTS. When you think about weight loss… Do you tend to always expect dramatic results right when you make changes to your diet and exercise routine? Or do you have a tried and true method for tracking progress that gives you clarity (not disappointment) on when you can expect to see progress based on the realistic science of fat loss? If your expectations of results are too high and don't match reality: You’re going to be left disappointed. That’s why today’s episode is addressing exactly how a fat loss mini cut will produce progress despite these pushes only being 7 days at a time. By the end of this episode, you’ll have clarity (and relief!) of knowing what realistic results look like and how to know if you’re seeing progress, or not. New 7 Day Cut 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series) 🎙️Episode 313: How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series) 🎙️Episode 314: The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series) 🎙️Episode 316: What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series) 🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition) 🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit? 🎙️Episode 272: Q&A: Should You Cut Back On Healthy Fats If You’re Trying To Lose Weight? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

Welcome to the Mini Cut Series! Today in Part 3, I’m sharing my favorite four-step blueprint I use with my clients for planning and executing a successful fat loss cut. The meal planning approach I outline in this episode will allow you to easily move from maintenance to cut weeks without tracking or overwhelm, that way you can lock in when it's important to and fit in flexibility when it's also needed. By the end of this episode you'll walk away with straightforward strategies to streamline your fat loss cut and gain confidence in what you should be eating to see results. New 7 Day Cut Plan: HERE Grab the Hot & Healthy Planner Pad 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series) 🎙️Episode 313: How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series) 🎙️Episode 315: Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series) 🎙️Episode 316: What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series) 🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition) 🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit? 🎙️Episode 272: Q&A: Should You Cut Back On Healthy Fats If You’re Trying To Lose Weight? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Welcome to the Mini Cut Series! We’re back with Part 2 in today’s episode to answer a question I get all the time: How long is it actually safe to stay in a fat loss cut or calorie deficit and are you doing more harm than good by pushing it too far?  If you’re confused by all the conflicting advice and wondering if you need to schedule breaks or just power through, this mini-episode is your must-listen. I’ll break down what really happens to your metabolism in a cut, the science and strategy behind mini cuts versus longer fat loss phases, and the signs that it’s time to give your body and your mindset a break. You’ll get my practical, flexible approach to sustainable fat loss so you can avoid burnout, get results, and enjoy the process. By the end, you’ll know exactly how to gauge if your cut is working or if it’s time to switch it up.  New 7 Day Cut 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 312: Mini Cuts for Fat Loss: The Faster, Smarter Way to Shed Fat (Mini Cut Series) 🎙️Episode 314: The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series) 🎙️Episode 315: Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series) 🎙️Episode 316: What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series) 🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition) 🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit? 🎙️Episode 272: Q&A: Should You Cut Back On Healthy Fats If You’re Trying To Lose Weight? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

Welcome to the Mini Cut Series! All week, I’m dropping bite-sized episodes to help you implement my new 7 Day Cut Plan with ease. Today, we’re diving into Part 1 on what exactly is a fat loss mini cut, and do you really need to go “all in” every single week to see results? If restrictive diets have left you feeling overwhelmed or like you need to be perfect for months, this episode will flip that script. I’m sharing my journey of losing 45 pounds postpartum using my signature mini cut strategy – the same approach I teach my clients to make fat loss simple, flexible, and actually enjoyable. You’ll learn how to do intentional, week-long bursts of focused fat loss without falling for restrictive fads or the all-or-nothing trap. I’ll show you how to design your cut on your terms and build in the flexibility you need for real life. If you’re ready to see progress without feeling like you have to be perfect, this episode is for you. New 7 Day Cut 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 313: How Long Is It Safe To Stay In A Fat Loss Cut? (Mini Cut Series) 🎙️Episode 314: The Exact 4 Things I Tell My Clients About Eating During a Fat Loss Cut (Mini Cut Series) 🎙️Episode 315: Will a Mini Cut Actually Work? What Results You Can Expect & When (Mini Cut Series) 🎙️Episode 316: What Happens If You Don’t Exercise During a Fat Loss Cut? (Mini Cut Series) 🎙️Episode 308: Q&A: How To Stay On Track With Fat Loss When “There Is Always Something” (Summer Events Edition) 🎙️Episode 296: Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit? 🎙️Episode 272: Q&A: Should You Cut Back On Healthy Fats If You’re Trying To Lose Weight? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Josie regarding how to keep your morale high when fat loss progress isn’t showing up where you expect it (or want it) most. If you’ve ever felt discouraged by slow changes, losing weight in the “wrong places,” or questioned your ability to stay motivated, this episode is an absolute must-listen. In this episode, I reveal the 4 mindset shifts and strategies I use with every client to manage expectations, measure progress beyond the scale, and avoid the trap of weight loss entitlement. You’ll walk away knowing how to actually stay committed and excited about your journey, even if you feel that your body isn’t cooperating.  If you’ve struggled to celebrate your wins or need a massive boost of realistic inspiration, this episode is for you. New 7 Day Cut 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 225: JORDAN’S STORY: 14 Pounds Down, Breaking Plateaus, Wedding Weight Loss & How To Be Honest With Yourself 🎙️Episode 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome It) 🎙️Episode 302: Top 5 Hard Truths You Must Understand To Get Leaner & Stronger I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

In today’s solo episode, I’m unpacking a key reason you may not be seeing results despite hitting your protein goals. The missing link? Fiber. I’m breaking down the 10 best fiber sources to help you reset your gut, rev up your metabolism naturally and balance your blood sugar — that way you can finally feel full and see real fat loss progress. You’ll learn how much fiber you need to be eating per day, why fiber is the most underrated fat loss tool, how it works alongside protein for blood sugar balance, and of course my favorite ways to add more fiber to your meals through 100% natural sources. And for each source of fiber I mention I’m also highlighting their nutrition facts per serving and give you inspiration on how to use them in meals, too! This is your crash course in fiber-forward eating for fat loss. I hope you enjoy! New 7 Day Cut Plan: HERE Grab your 30 30 in 30 Challenge Fat Loss 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 162:Balance Your Blood Sugar to Lose Fat 🎙️Episode 169: BONUS: How to eat more fiber to lose fat 🎙️Episode 282: The Truth About Carbs: Which Ones Help You Burn 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!

In this solo Q&A episode, I’m answering a question from listener Cortney: How do you choose the right protein powder with so many options out there? I’ll walk you through the top four things I look for as a dietitian, plus one red flag most women overlook. You’ll also hear which brand I personally use and why, alongside some third-party organizations that offer testing and certification programs for dietary supplements like protein powders to help assure the products you purchase contain the ingredients listed on the label, are free from harmful levels of contaminants, and are manufactured according to good practices.  By the end of the episode, you’ll know exactly how to choose a protein powder that supports your fat loss and muscle goals, without overwhelm or confusion. NEW 7 Day Cut 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 266: DR. MICHAEL ORMSBEE: How To Eat & Train For Your Strongest Body (Fat Burning, Protein Metabolism, Nighttime Eating & Creatine) 🎙️Episode 262: Overrated Fat Loss Advice That Is Ruining Your Weight Loss Goals 🎙️Episode 187: PART 2: The Science Behind Building Muscle 🎙️Episode 186: PART 1: The Science Behind Fat Loss I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Stephanie regarding how to actually enjoy summer barbecues, parties, and endless social events without sabotaging your fat loss goals.  If the thought of events during this season have left you feeling anxious about what is going to be served, or perhaps fearing that you’ll undo all your hard work in just one meal – I’m dedicating this episode to sharing subtle but realistic tips you can easily implement into your routine to help you stay on track during this busy time of year. I’m breaking down what I personally do to stay on track when my social calendar is booked and busy, alongside sharing how I plan my day to ensure eating out won’t sabotage me… especially when I don’t know what is being served. I hope you enjoy this episode, and it gives you a positive kick in the butt to lock in for the rest of summer because one thing is for sure: You CAN lose weight while eating out and living your life. These moments don’t need to hold you back, or cause stress or anxiety! Grab your 7 Day Cut Plan for easy, high-protein meals to help you lean out fast. Get it 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 231: How to Approach Food & Your Diet on July 4th (Part 1) 🎙️Episode 232: How To Approach Alcohol on July 4th (Part 2) 🎙️Episode 228: How To Lose 10 Pounds By July 4th (Shed Fat For Summer Series) 🎙️Episode 227: our Complete Guide To Toning Up For Summer (Shed Fat For Summer 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 solo episode, I’m answering a powerful listener-submitted question from Rachel about one of the most talked-about topics in weight loss right now: Ozempic. If you’re committed to doing things the natural way — focusing on real protein, fiber, strength training, and sustainable habits — but feeling discouraged watching others drop weight quickly with the help of medications, you’re not alone. That frustration is real, and I hear it all the time. In this episode, I’m having an honest conversation about weight loss medications and what it really means to stay in your own lane. I’m also sharing five hard but important truths I always tell my clients—truths that will reframe your mindset, refocus your energy, and remind you that your results do matter… even if they’re happening slower. If you’ve ever thought, “Why am I doing all this work when everyone else is getting there faster?” — this episode is for you. 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 128: Dr. Spencer Nadolsky on Prescription Weight Loss 🎙️Episode 290: Q&A: Dieting, ADHD Meds & Muscle Loss: What You Really Need to Know 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!