Hot, Healthy, Never Hungry

Latest Episodes:

296. Q&A: Does Walking Really Help You Burn Fat and Get Into a Calorie Deficit? May 26, 2025

Show notes

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Margaret regarding how walking actually helps with fat loss. Let's just say, this one's a must-listen if you've ever wondered whether a few extra steps a day really make a difference.

In this episode, I'm walking you through how movement affects your calorie burn, why movement is just one part of the fat loss puzzle, what actually moves the needle when it comes to changing your body composition and the one thing most women overlook when trying to get into a sustainable calorie deficit.

By the end of this episode, you'll have a clearer understanding of how small, consistent habits like walking can add up to big changes in your body — and make shedding fat easier, too.

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

🎙️Episode 280: 2 Easy Ways To Burn More Calories WITHOUT Adding More Exercise

🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat

🎙️Episode 249: This Is How Many Steps You Need Per Day To Lose Weight (Fit Girl Fall)

🎙️Episode 159: What you NEED to know about calories and your metabolism

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!

295. 3 Easy Steps To Help You STOP Giving Into Short-Term Gratification With Food May 22, 2025

Show notes

In today's solo episode, I'm diving into the real reason so many of us give in to food temptations—even when we know exactly what we "should" be doing. If you've ever reached for a snack after a long, stressful day or whispered "just this once" to yourself, you are far from alone.

I'm unpacking the short-term gratification traps that keep women stuck in a cycle of self-sabotage—and more importantly, how to break free. You'll learn the subtle but powerful mindset shifts that help you hit pause in those autopilot moments, plus the three transformative steps I coach my clients through to help them finally take back control.

By the end of this episode, you'll know exactly how to catch yourself before slipping into old patterns and have a simple, empowering strategy to make food decisions that align with your goals—without feeling restricted.

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

🎙️Episode 271: KAITLIN'S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating

🎙️Episode 251: How To Get Better About Eating At Home For Your Goals (Fit Girl Fall)

🎙️Episode 234: LAUREN'S STORY: How To Lose 10 Pounds & Lean Out When "I Don't Have Willpower"

🎙️Episode 220: Q&A: How To Stop Emotional Overeating When Stressed

🎙️Episode 146: How to Handle Food Cravings during Weight 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!

294. Follow This To A Tee And You'll Transform Your Body & Drop Fat Over The Next 90 Days May 15, 2025

Show notes

In this solo episode, I'm walking you through a straight-to-the-point, dietitian-approved strategy for breaking kickstarting fat loss — especially if you're feeling stuck or just getting started.

I'm pulling back the curtain on the exact approach I use with my private clients (and in my own life) to help busy women get leaner, stronger, and more confident — without overcomplicating the process or adding more to your already full plate.

Here's what you'll learn:

🔥 The 3 sneaky mistakes that quietly stall progress (and how to fix them)

🔥 My signature 3-pillar framework for sustainable fat loss

🔥 The exact daily habits I recommend for a real, lasting transformation

If you're ready to ditch the overwhelm and take focused, effective action over the next 90 days, this episode will give you the checklist, clarity, and mindset tools to make it happen — for good.

Quickly find out your daily calorie needs to hit your weight loss goals using this simple fat loss calorie calculator HERE

Grab this simple protein chart to know how much protein to be eating HERE

Grab the 30 Gram Protein Cheatsheet HERE

Grab the Hot & Healthy Planner Pad for just $35 — a simple, no-stress way to plan meals and stay on track so you can hit your fat loss goals! Purchase 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 221: Q&A: Is Cardio or Strength Training Better For Weight Loss?

🎙️Episode 292: JENN: Women's Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be)

🎙️Episode 278: Q&A: How To Set Up The Right Macros For Your Body To Lose Fat?

🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40's (Losing Weight As You Age Series)

🎙️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!

293. How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen May 12, 2025

Show notes

On today's episode, I'm sitting down solo to share the simple, effective strategies I use—and coach my clients through—to stay on track when life is anything but calm.

If you're in a season where every day is a blur of meetings, school drop-offs, and crashing on the couch at night, I see you. You want to feel stronger, more in control of your choices, and like you actually have the energy to show up for yourself despite having to be very intentional with your time.

That's exactly why I'm breaking down how to stay consistent with food and fitness without complicated meal plans, hour-long workouts, or surviving on protein bars. This is a real-life strategy for real busy women—with full calendars and a lot on their plates.

If you're done feeling overwhelmed and ready to make fit and healthy feel simple and sustainable again, this episode is for you.

Want the ultimate accountability tool? Grab the LIMITED TIME ONLY Hot & Healthy Planner Pad for just $35 — a simple, no-stress way to plan meals and stay on track so you can hit your fat loss goals! Purchase 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 154: 5 tips to stay on track (& tone up) when traveling or moving

🎙️Episode 227: Your Complete Guide To Toning Up For Summer (Shed Fat For Summer Series)

🎙️Episode 271: KAITLIN'S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating

🎙️Episode 275: KARLEE'S STORY: I Lost 26 Pounds and Got Lean by Loving My Diet (Even As A Picky Eater)

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!

292. JENN: Women's Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be) May 08, 2025

Show notes

On today's episode, I'm joined by certified personal trainer and women's strength expert Jenn Canniff for a powerful conversation about what most women are getting wrong when it comes to working out. If you've ever felt unsure about how to lift, how often, or what really matters for fat loss, strength, and confidence—this one's for you.

We dig into the most common training mistakes women make, like hopping between random workouts, overtraining, or skipping recovery. Jenn breaks down how many days you actually need to train, whether full-body or split routines are more effective, and how to structure your workouts to support your metabolism and real results. You'll learn why more isn't always better—and how to train smarter, not harder to see lasting progress.

Whether you're new to lifting or ready to level up your training, this episode will help you feel more empowered, focused, and effective in your fitness journey.

To follow Jenn on Instagram, click 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 221: Episode 221: Q&A: Is Cardio or Strength Training Better For Weight Loss?

🎙️Episode 269: JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation

🎙️Episode 285: Q&A: Fixing Skinny Fat & What To Eat For A Stronger + Leaner Body When Your Goal Is Body Recomposition

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!

291. AMBER'S STORY: Losing 40+ Pounds, Transitioning from Weight Loss to Maintenance & Running a Half Marathon May 01, 2025

Show notes

Today's episode is a special one — for the first time ever, I'm bringing back a guest!

Amber, one of our incredible Hot and Healthy members, returns after her first appearance in late 2023, where she shared how she lost 35 pounds. Now, she's back to talk about her 8-month maintenance break, training for and running a half marathon, and then re-entering fat loss mode to lose another 10 pounds.

With just 5 pounds to go before reaching her goal weight, Amber opens up about the key mindset shifts and nutrition strategies that helped her maintain her progress, fuel her performance, and keep moving toward her goals. We dive deep into what it really feels like to transition from fat loss to maintenance, and how to intentionally pivot back into fat loss when the time is right

If you've ever worried that pursuing athletic goals or taking a break from fat loss might undo your progress, this conversation will reshape the way you think about your journey and leave you feeling more empowered than ever.

Ready to jumpstart your summer fat loss? Join us in the 60 Day Summer Shred inside the Membership — just $197 for 2 months of support and serious results. We start May 5th! 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 193: AMBER'S STORY: Losing 23 Pounds WITHOUT Beating Yourself Up About Your Food Choices

🎙️Episode 196: EMILY'S STORY: 20 Pounds Down & Reframing Failure

🎙️Episode 219: The Diet After The Diet (Common Questions About Maintaining Weight Loss)

🎙️Episode 255: Q&A: How To Lose The Last Little Bit Of Weight & Maintain It?

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!

290. Q&A: Dieting, ADHD Meds & Muscle Loss: What You Really Need to Know Apr 28, 2025

Show notes

In today's solo episode, I'm answering a powerful question from listener Stephanie about a challenge many women face on their fitness journey: what to do when medication suppresses your appetite and you're not eating enough — especially when you're trying to maintain or build muscle.

Whether you're taking ADHD medication, weight loss meds, or anything else that impacts your hunger cues… Navigating nutrition can get tricky. And while eating less might seem like a fast track to fat loss, undereating can actually slow your metabolism and lead to unwanted muscle loss.

In this episode, I'm breaking down realistic, doable strategies to help you get enough nutrition even on low-appetite days. You'll learn how to fuel your body in a way that supports your muscle and aesthetic goals, keeps your metabolism up, and works with your medication — not against your progress.

If muscle tone, strength, and a healthy metabolism are on your goal list, this is one you don't want to miss.

Doors are now open to the Hot & Healthy Membership for a special offer and join us for the 60 Day Summer Shred Challenge 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 187: PART 2: The Science Behind Building Muscle

🎙️Episode 186: PART 1: The Science Behind Fat Loss

🎙️Episode 131: DANIELLE'S STORY: How Protein Made Me Lose 100 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!

289. Stop Sabotaging Your Weight Loss: Focus on FACTS, Not FEELINGS! Apr 24, 2025

Show notes

In today's solo episode, I'm diving into something every woman on a weight loss journey has faced: the emotional rollercoaster that can sabotage your progress.

If you've ever felt like you're doing everything right — tracking, moving, hitting your goals — but the scale just won't budge… you're not alone. That frustration and self-doubt is real, and it can be the very thing that leads you to give up too soon.

But here's the truth: the difference between women who hit their weight loss goals and those who stay stuck isn't just about the plan they follow — it's about mindset.

This episode is all about how to spot and stop self-sabotage in its tracks. I'm sharing much needed real talk and practical tools to help you shift from emotional reactions to data-driven decisions, so you can stay focused, consistent, and in control of your progress — no matter what the scale says.

Let's stop letting feelings make the final call. Hit play and take back your power.

Doors open soon! We're opening the doors to the Hot & Healthy Membership for a special offer on April 27, 2025 – just in time for our 60 Day Summer Shred Challenge!

1:1 Coaching with Lauren and Our Team of Dietitians: HERE

Grab the Stuck to Slaying Course 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 264: Three BIG Reasons You Can't Lose More Than 5 Pounds Before Gaining It All Back

🎙️Episode 215: 3 Hard Truths About Losing Weight After 30 Years Old (Losing Weight As You Age Series)

🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale

🎙️Episode 196: EMILY'S STORY: 20 Pounds Down & Reframing Failure

🎙️Episode 52: Why Your Obsession with the Scale is Sabotaging Your Weight 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!

288. Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau Apr 17, 2025

Show notes

In today's episode, I'm sharing the exact strategies I recommend for women who feel stuck in a weight loss plateau and want to start seeing progress again.

This two-part solo episode covers how to know if you're in a real plateau (and why), followed by clear, actionable steps to break through it — without the tired "eat less, move more" advice that doesn't always work.

You'll walk away knowing the difference between a true plateau and if what you need is a mindset or strategy shift, plus fresh tools to keep your progress going… All Registered Dietitian approved of course!

Doors open soon! We're opening the doors to the Hot & Healthy Membership for a special offer on April 27, 2025 — just in time for our 60 Day Summer Shred Challenge!

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

🎙️Episode 225: JORDAN'S STORY: 14 Pounds Down, Breaking Plateaus, Wedding Weight Loss & How To Be Honest With Yourself

🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat

🎙️Episode 189: BONUS: Are you Ruining Your Progress By Doing These Things (Part 2)

🎙️Episode 172: BONUS: Are You Ruining Your Progress by Doing These Things?

🎙️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!

287. Q&A: 8 Dieting Mistakes I Made When I Was Younger (And What I'd Do Differently) Apr 10, 2025

Show notes

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Rachel regarding advice for young women in college on how to stay healthy with all they have going on, in a new environment.

While I have a pretty intense dieting story from college I love sharing, I also have recently gone through another life change: Having a baby and moving twice!

For these reasons, I wanted to share the 8 dieting mistakes I made when I was younger and what I would specifically have done differently in hopes of inspiring you to not make the same mistakes that I did as you embark on your own fitness journey.

Whether in college navigating campus and the dining halls to other big life changes like I've gone through – I know a lot of the mistakes I made will resonate with you and inspire you to approach your goals differently for results that last.

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 273: Don't Make These 5 Mistakes That Are Causing You To Binge Eat After Dinner

🎙️Episode 238: A Beginner's Guide to Eating Healthy For Weight Loss

🎙️Episode 189: Are You Ruining Your Weight Loss Progress By Doing These Things (Part 2)

🎙️Episode 112: 5 Things I Wish I Knew When I Started My Weight Loss Journey

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!