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Latest Episodes:

286. Q&A: Is It Okay To Repeat Meals & Eat The Same Thing Daily During Fat Loss? Apr 07, 2025

Show notes

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Alyse regarding if repeating the same meals is good or bad for the goal of fat loss.

By the end of today's episode you'll hear why I personally think mindfully repeating meals actually helps you stay on track with your goals, what you need to be careful of if you repeat meals especially if you're stuck or plateaued – and how I personally suggest approaching meal prep to streamline results.

I hope you love today's episode, and if you do I'd love for you to leave a rating and review of the show my love!

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 179: FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight

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

🎙️Episode 193: AMBER'S STORY: Losing 23 Pounds WITHOUT Beating Yourself Up About Your Food Choices

🎙️Episode 137: Can You Lose Weight & Have a Good Relationship With 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!

285. Q&A: Fixing Skinny Fat & What To Eat For A Stronger + Leaner Body When Your Goal Is Body Recomposition Apr 03, 2025

Show notes

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Christy on how to eat to lose fat and gain muscle so you don't look "skinny fat" and instead look strong, lean and toned.

If you have lost weight or don't feel like you have a lot of weight to lose however you still don't feel your fittest and healthiest – today's episode is on skinny fat and particularly what you should be eating to gain muscle and improve strength so you look leaner and more toned.

The key to reversing skinny fat is not by eating less, but eating smarter and more intentional. In today's episode I'm breaking down what you need to know about your calories for this goal and how to adjust your macros and training approach. I also discuss what types of foods you should be eating, and why.

By the end of this episode you'll walk away with a sustainable strategy to nourish your body, support muscle gain, improve your metabolic health, and feel better in your body!

Grab the 30 Gram Protein Cheatsheet HERE

Grab this simple protein chart to know how much protein to be eating 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 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 266: DR. MICHAEL ORMSBEE: How To Eat & Train For Your Strongest Body (Fat Burning, Protein Metabolism, Nighttime Eating & Creatine)

🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

🎙️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!

284. MADELEINE'S STORY: 14 Pounds Down in 9 Weeks (First Time Dieting, Macros & Southern Fried Temptations) Mar 27, 2025

Show notes

On today's episode, I'm chatting with my lovely client Madeleine who's absolutely crushing her weight loss and health goals inside 90 Day Fit Babe Body. She's down almost 15 pounds in just nine weeks – and today she is sharing everything you need to know to have the same transformation, too.

Originally from Louisiana (the land of fried, indulgent foods) and now thriving in Denver, Madeline's journey is proof that you don't have to give up delicious food to lose weight. On today's episode she shares how she's completely transformed her mindset and approach to food, and specifically how for the first time in her life she is prioritizing her nutrition to be healthy through our simple approach.

If you grew up in an environment, culture or family that did not teach you much about healthy eating and fueling your body – you're going to walk away from this episode with realistic tips to help you learn to prioritize yourself, make nutrition straightforward and also have an approach to fueling your body healthy for the rest of your life (even when you travel back home).

If you've ever felt like losing weight means saying goodbye to all your favorite foods, 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 238: A Beginner's Guide To Eating Healthy For Weight Loss

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

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

🎙️Episode 218: 10 Tips To Stay On Track While Eating Out

🎙️Episode 174: A Beginner's Guide to Weight Loss (No Matter How Much Weight You Want to Lose)

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!

283. Q&A: How Would I Eat And Drink At An All Inclusive Resort For Spring Break Vacation Mar 20, 2025

Show notes

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Molly on how to approach eating and drinking at an all-inclusive resort during Spring Break!

Because let's be real… you want to enjoy vacation but you also don't want to sabotage your progress. That's why if you have an upcoming trip where you know you'll be surrounded by endless buffets, bottomless drinks, and indulgent vacation vibes - you'll have this episode to help you know what you can do to have fun while also not throwing in the towel on all your hard-earned progress.

This episode is all about BALANCE, not deprivation. I'm breaking it down into two simple parts–what to do before you take off and how to stay mindful during your trip so you can indulge without overdoing it.

By the end of this episode, you'll walk away with my go-to "don't eliminate, elevate" philosophy and exactly how to apply it to your next vacation.

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

🎙️Episode 240: JULIE'S STORY: Losing 26 Pounds When You Love Fast Food (& Are A Foodie)

🎙️Episode 222: LAUREN'S STORY: 23 Pounds Down During Countless Work Trips, Vacations & The Entire Holiday Season

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!

282. The Truth About Carbs: Which Ones Help You Burn Fat? Mar 17, 2025

Show notes

On today's episode, I'm sitting down solo to break down one of the most misunderstood topics in nutrition… CARBS! If you've ever been told that cutting carbs is the key to fat loss, I'm here to set the record straight. Because the truth is, not all carbs are created equal. And when you choose the right ones, they can actually help you burn fat more effectively.

I'm diving into exactly which carbs support your metabolism, keep cravings in check, and stabilize blood sugar so you're not constantly battling hunger. Plus, I'll walk you through the sneaky carb choices that might be holding you back without you even realizing it.

By the end of this episode, you'll know exactly how to incorporate carbs into your diet the right way without fear, confusion, or unnecessary restrictions. So, if you've ever wondered whether you should ditch carbs or embrace them for fat loss, this episode is for you!

PS: My brand new fat loss jumpstart to help you see progress in just 30 days is finally here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. Join us today by grabbing the 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 236: Q&A: "Is It Bad To Eat Carbs And Fruits At The Same Time?

🎙️Episode 205: MOLLY'S STORY: 10 Pounds Down With LESS Workouts & MORE Carbs

🎙️Episode 57: Why carbs can cause weight gain

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!

281. If You're 35 Years Old Or Older And Your Weight Isn't Budging, THIS Is Probably Why Mar 13, 2025

Show notes

On today's episode I am sitting down solo to tackle a topic that's been flooding my DMs and coming up constantly in my coaching sessions… and it's WHY is it so hard to lose weight as you get older!

If you feel like you're doing everything right but still not seeing the results you want, you're going to love everything I break down in today's episode. I'm peeling back the layers on what's really happening in your body as you age, what's actually holding you back from a metabolic standpoint that leads to weight loss resistance, and most importantly - what you can do about it.

I know just how frustrating it is to feel like your metabolism has turned against you, but the reality is you are seriously one or two tweaks away from a weight loss breakthrough!

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

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

🎙️Tune in to the Losing Weight As You Age Series

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

🎙️Episode 279: If You Keep Losing And Regaining The Same 5 Pounds, This Is Why

🎙️Episode 264: Three BIG Reasons You Can't Lose More Than 5 Pounds Before Gaining It All Back

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!

280. 2 Easy Ways To Burn More Calories WITHOUT Adding More Exercise Mar 10, 2025

Show notes

On today's episode, I'm sitting down solo to share two unconventional but seriously effective ways to burn more calories without adding extra workouts to your already busy schedule. Because let's be real… we know exercise is important, and we know burning calories matters, but what if there were smarter ways to boost your metabolism without spending extra time in the gym?

These are the exact two strategies I'd tell my private 1:1 coaching clients if I wanted them to burn more calories at rest without spending MORE time in the gym. And the best part? They're perfect for busy moms or anyone juggling a million things but still wanting to hit their weight loss 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 270: What You NEED To Know About Calories & Macros To Shed Fat

🎙️Episode 258: Q&A: When Is It Time To STOP Tracking Calories?

🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

🎙️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!

279. If You Keep Losing And Regaining The Same 5 Pounds, This Is Why Mar 06, 2025

Show notes

On today's episode I am sitting down solo to dive into a struggle I know so many of us face – the frustration of losing and regaining the same stubborn few pounds over and over again.

If you've ever felt stuck in this cycle, I hope you know that you're not alone. In my experience as a Registered Dietitian, I have consistently seen women make changes to their plans in hopes of breaking this cycle but unfortunately many of them do not work. That's why in today's episode I'm breaking down exactly why this yo-yo dieting cycle happens to so many women and the solution to help break this cycle and finally lose the weight (and keep it off) for good.

If you're ready to stop spinning your wheels and finally breakthrough with results that are designed to last a lifetime, this episode is for you.

PS: My brand new fat loss jumpstart to help you see progress in just 30 days is almost here! 30 30 in 30: NEXT LEVEL is designed to help you see real results suited to your real life using my signature high protein and high fiber approach. Launches this Sunday March 9th!

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 56: Why you keep regaining weight

🎙️Episode 230: AMBROSIA'S STORY: 17 Pounds Down After Losing & Regaining The Same 5 Pounds for 2 Year

🎙️Episode 241: Easy Tips To Jumpstart 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!

278. Q&A: How To Set Up The Right Macros For Your Body To Lose Fat? Feb 27, 2025

Show notes

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Colleen regarding how I go about setting up macros for my clients who want to lose body fat.

What macros you choose to eat impact your body's ability to shed fat, which is why by the end of today's episode I'm going to walk you through the exact thought process I have when I set up a client's macros for the first time – so you can use these tips and tricks on your journey, too! I'm specifically sharing what you have to set up before you dive into what macros to eat, which macro to start with when determining your targets and even providing what are typical percentage ranges for each macro as you go to set yours up, too!

PS: Join us for PROTEIN WEEK starting on March 3rd where for a full week I'll be coming into your inbox daily to share my top tips to eating high protein for fat loss. Not on my email list? Join for free HERE.

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

Game Plan consultation HERE

Grab my FREE Find Your Protein Guide HERE

To connect with Lauren, click HERE

Submit your question for advice from Lauren on the show HERE

Shop Our Meal Plans HERE

Get Support & Personally Work With Us HERE

Related Episodes:

🎙️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

🎙️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!

277. 4 Fat Loss LIES The Internet Has Been Telling You Lately Feb 20, 2025

Show notes

On today's episode, I'm sitting down solo to call out some of the most frequent LIES I've been seeing on the internet lately about fat loss. And trust me… the myths and topics I'm addressing in today's episode aren't just going to be debunked but also give you some necessary real talk to ensure you don't fall for these traps and instead break through whatever is keeping you stuck on your fitness journey.

If you're tired of feeling confused by all the conflicting information out there and just want to finally feel confident in your body and at peace with the approach you're using to shed weight, I'm here as your Registered Dietitian to set the record straight. No more second guessing, it's time to start making real, lasting progress.

PS: Wondering how much protein you should be eating to shed fat? I have a brand new freebie that will help you figure out exactly how much protein you need to be eating to start shedding body fat. You can find it HERE

Grab the 30 Gram Protein Cheatsheet 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 212: Controlling Cortisol for Weight Loss… Craze or Correct?

🎙️Episode 223: Q&A: How To Reduce Cortisol To Lose Belly Fat

🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series)

🎙️Episode 262: Overrated Fat Loss Advice That Is Ruining Your Weight Loss Goals