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Latest Episodes:

346. If You're Stuck What's Better For Fat Loss: 30g Protein For Breakfast OR Intermittent Fasting Dec 01, 2025

Show notes

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!

345. I Don't Want To Ruin My Progress On Thanksgiving.... So Here's What To Do Instead Nov 27, 2025

Show notes

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!

344. The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between) Nov 20, 2025

Show notes

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!

343. The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better Nov 17, 2025

Show notes

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!

342. The Missing Piece: Why "IIFYM" Doesn't Always Work Nov 13, 2025

Show notes

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!

341. The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types Nov 10, 2025

Show notes

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!

340. The Missing Piece: You Don't Need To Eat Like A Body Builder To Lose Fat (Here's Your Mistake) Nov 06, 2025

Show notes

Today I'm bringing you episode 2 of my new 6-part series, The Missing Piece, and we're talking about one of the biggest "missing pieces" my clients are secretly struggling with that holds them back from fat loss which is related to their protein intake.

When it comes to protein, there's usually no in between. You either think you have to eat like a body builder because of social media content you see online, or you barely eat sufficient protein at meals and you're drastically underconsuming this important nutrient for fat loss.

Either way, protein is important and the goal is not to eat too much or too little – but instead the right amount.

I'm breaking down why not eating enough protein can hold you back, why knowing protein is important isn't enough and how understanding your unique requirements is the first step towards successful fat loss and what actually happens to your body (and appetite) when you miss that 20–30g sweet spot at each meal.

Plus, I'll share my go-to strategies for building satisfying, high protein meals without living on protein shakes and cottage cheese, or thinking you need to be a bodybuilder.

Grab your Free 30 Gram Protein 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 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!

339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks Nov 03, 2025

Show notes

Today's an exciting day because I'm kicking off episode 1 of my new 6-part series, The Missing Piece: where we uncover what's really holding you back from seeing fat loss progress and how to fix it.

Today's episode features one of the biggest "missing pieces" I see when working with clients when it comes to how big and filling their meals are versus their snacking habits.

I'm walking you through the food audit red flags I see most as a Registered Dietitian, the rule of thumb I always live (and coach) by when it comes to calorie content in meals versus snacks, and the simple shifts you can make to stop letting "snacks" call the shots in your day and seriously accelerate your progress.

By the end of this episode, you'll know exactly how to build meals that keep you full so you can boost your metabolism, ensure you're satisfied and stop unintentionally sabotaging your progress through snacks.

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 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!

338. Q&A: How to Measure Body Fat At Home & Know If You're Really Making Progress Oct 30, 2025

Show notes

On today's final episode as part of the Fit Girl Fall series this year, I'm answering a question submitted by one of our amazing listeners regarding how to measure your body fat while you're at home to be able to interpret if you're making progress or not with more certainty.

One of the drawbacks of only using the scale to track your progress is sometimes you can lose body fat while gaining (or even maintaining muscle)... leading to body composition changes that aren't reflected on the scale. This means you can be making physical progress, looking leaner and even dropping your body fat percentage but the scale may not have budged anymore than a few pounds if that.

This is why beginning a practice to track your body fat percentage and body composition is so crucial to your fitness journey, despite it sometimes being challenging without the right equipment.

If you're ready to explore new ways to track your body composition and progress at home without needing fancy or expensive gadgets, this episode features my simple, at-home strategies I use with my own clients to measure progress in other ways than just the scale.

Grab the Fit Girl Fall Challenge Bundle 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 329: Welcome To Fit Girl Fall 2025

🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall)

🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)

🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)

🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)

🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)

🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)

🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)

🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)

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!

337. Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall) Oct 27, 2025

Show notes

On today's episode as part of the Fit Girl Fall series, I'm sitting down to discuss a question submitted by our amazing listener Abbey on the benefits and drawbacks of traditional weight lifting versus a la carte fitness classes.

We all know that using progressive overload as a technique when lifting weights allows your muscles to be challenged so you can see the results you want – but what happens when you do a la carte fitness classes such as Peloton Strength workouts? Do these workouts impact your results even if you enjoy them or they are convenient?

Today's episode is going to address two things. First, is it a myth that you need to lift heavy weights to get lean and lose body fat? And secondly, I discuss the benefits and drawbacks of traditional weight lifting versus one-time classes such as Peloton Strength and Orangetheory so you know how to choose the right training style for your goals, schedule and fitness level.

If you're looking to not just lose weight but reshape your body, this episode is going to help you figure out if what you're doing is enough for the results you want to see.

Grab the Fit Girl Fall Challenge Bundle 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 329: Welcome To Fit Girl Fall 2025

🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall)

🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)

🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)