Hot, Healthy, Never Hungry

Latest Episodes:

406. How to Finally Hit Your Calories & Macros for Fat Loss Jul 13, 2026

Show notes

If you know what your calories and macros are but struggle to actually hit them, today's episode is for you.

One of the biggest mistakes I see women make is assuming that knowing their nutrition targets is enough. After coaching women for over a decade, I've learned that the real challenge isn't knowing what to do… It's consistently putting it into practice.

In this episode, I'm sharing my five favorite strategies to make hitting your calories and macros feel easier and more automatic. These practical tips will help simplify your nutrition, reduce decision fatigue, and make it much easier to stay consistent so you can finally see the fat loss results you're working for.

Apply to be coached by Lauren HERE

Join the Hot & Healthy Membership 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 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress

🎙️ Episode 354: Do Calories Or Macros Matter More For Fat Loss?

🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue

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!

405. Is It Really a Weight Loss Plateau... Or Are You Just Being Inconsistent? Jul 09, 2026

Show notes

Have you really hit a weight loss plateau, or is inconsistency quietly getting in the way of your progress?

On today's episode, I'm breaking down one of the biggest mistakes I see women make when they think they've hit a weight loss plateau. The truth is, sometimes your body has adapted and your plan needs to change. Other times, you're not actually in a plateau at all… you're just stuck.

By the end of this episode, you'll learn how to tell the difference, the subtle ways inconsistency can sneak into your nutrition and workouts without you realizing it, and what your progress (or lack of) on the scale is actually trying to tell you. If you've been feeling frustrated because the scale hasn't been moving, this episode will help you figure out what's really going on and what to do next.

MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE

Apply to be coached by Lauren HERE

Join the Hot & Healthy Membership 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 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans!

🎙️ 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 142: RODRIANNA'S STORY: What is My Weigh vs. What is the 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!

404. Q&A: Is Coffee Before Breakfast Sabotaging Your Fat Loss? Jul 06, 2026

Show notes

Should you be eating breakfast before your morning coffee if your goal is fat loss?

On today's episode, I'm answering a question from a listener named Brittany about whether drinking coffee before breakfast can raise cortisol levels in a way that makes fat loss harder. With so much conflicting advice online, it can be tough to know what's actually worth worrying about.

In this episode, I break down what the research really says about caffeine, cortisol, and coffee on an empty stomach. I also share when having food first might make sense, when it probably doesn't matter, and why this is often distracting women from the habits that have a much bigger impact on their results.

You'll learn the difference between temporary and chronic cortisol elevations, common misconceptions about stress hormones, and how to decide what works best for your body without overcomplicating your fat loss journey.

MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE

Apply to be coached by Lauren HERE

Join the Hot & Healthy Membership 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 277: 4 Fat Loss LIES The Internet Has Been Telling You Lately

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

🎙️ Episode 212: Controlling Cortisol for Weight Loss… Craze or Correct?

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!

403. Why You're Not Eating Enough Fiber (And How To Fix It) Jul 02, 2026

Show notes

Are you eating healthy but still struggling to hit your fiber goals?

On today's episode, I'm talking about one of the biggest reasons I see women fall short on fiber, even when they're eating fruits and vegetables and trying to make healthy choices. If you've ever wondered why you're still hungry after meals or feel like you're doing everything right but something is missing, this episode is for you.

I break down why fiber isn't just about eating more broccoli, how much fiber you actually need per meal, the connection between carbohydrates and fiber intake, and why avoiding carbs often makes it harder to feel full and stay consistent with fat loss.

You'll learn what's actually keeping so many women from hitting their fiber goals, why relying on fruits and veggies alone usually isn't enough, and how to make it easier to consistently hit your fiber goals while supporting fat loss.

MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE

Grab the Mix and Match Fiber Cheatsheet HERE

Purchase the 30 30 in 30 Challenge HERE

Apply to be coached by Lauren HERE

Join the Hot & Healthy Membership 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 401: Q&A: Will Carb Cycling Help You Lose Fat Faster?

🎙️ Episode 400: Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight?

🎙️ Episode 391: MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life

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!

402. Q&A: Is It Normal To Be Hungrier After Losing Weight? Jun 29, 2026

Show notes

What's actually going on when you start feeling hungrier after losing weight?

On today's episode, I'm answering a question from a listener named Nikki, who is 11 months postpartum, down nearly 30 pounds, and noticing something that feels completely backwards: the more weight she loses, the hungrier she seems to get.

When your appetite starts increasing during a successful weight loss journey, it's easy to assume something is wrong or that you need to change what you're doing.

In this episode, I break down why hunger is not automatically a bad thing and how to tell the difference between healthy hunger and the kind that signals a problem. We'll also discuss what your appetite may actually be telling you about your body, metabolism, and nutrition strategy if you find yourself hungrier than normal despite eating the same way, and whether it's a sign to adjust your approach.

MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE

Purchase Lean Without Logging HERE

Apply to be coached by Lauren HERE

Join the Hot & Healthy Membership 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 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour

🎙️ Episode 319: Q&A: 7 Surprising Reasons You're Still Hungry Even After You Just Ate

🎙️ Episode 144: 3 Reasons You're Not Hot, Not Healthy, and Always Freaking Hungry

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!

401. Q&A: Will Carb Cycling Help You Lose Fat Faster? Jun 25, 2026

Show notes

Will carb cycling actually help you lose fat faster?

In today's episode, I'm answering a question from a listener named Haley, who's down to her last few pounds and wondering whether carb cycling could help accelerate fat loss and body recomposition.

When you've already built solid habits and feel like you're doing everything right, it's natural to wonder if a more advanced nutrition strategy could help you see results faster.

In this episode, I break down what carb cycling is, whether the research supports it as a fat loss tool, and how carbohydrate timing can affect workouts, recovery, and body composition.

We'll discuss when carb cycling may be beneficial, why it's often misunderstood, and the biggest mistake women make when assuming a more complicated nutrition approach will automatically lead to better results.

Tune in to learn whether carb cycling is worth considering, or whether your efforts are better spent focusing on the fundamentals that drive long-term success.

Apply to be coached by Lauren HERE

Join the Hot & Healthy Membership 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 400: Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight?

🎙️ Episode 357: Q&A: Why Is The Last 5 Pounds Harder To Lose? My Surprising Answer

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

400. Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight? Jun 22, 2026

Show notes

Do you really need to go low carb and skip meals to finally see the scale move?

On today's episode, I'm answering a question from a listener named Michelle who is questioning her approach to weight loss after watching family members lose weight incredibly fast on the carnivore diet while eating just one meal a day. When you're working hard to lose one pound a week and someone else is dropping ten… gosh it's hard not to wonder if you're missing something.

In this episode, I break down what is really happening when the scale drops that quickly, why fast weight loss is not always what it seems, and whether low carb eating, the keto diet, and fasting are actually required to lose body fat.

We'll talk about the carnivore diet, the truth about ketosis, and the biggest mistake women make when they assume faster weight loss automatically means better results.

Apply to be coached by Lauren HERE

Join the Hot & Healthy Membership 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 391: MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life

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

🎙️ Episode 282: The Truth About Carbs: Which Ones Help You Burn Fat?

🎙️ Episode 20: SHEYLAH'S STORY: Eats Carbs Every Day & Has Kept Her Weight Off For Nearly 2 Years!

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!

399. Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up Jun 18, 2026

Show notes

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods.

The final episode of this series is all about what you should actually be eating to lose fat and tone up. There's so much nutrition advice online telling women to focus on specific foods, supplements, hacks, and trends. But if you're not focusing on the things that actually drive fat loss and body recomposition, you likely won't see the results you're looking for.

That's why in today's episode, I'm breaking down the three most important nutrition principles every woman should focus on if she wants to lose fat, build lean muscle, and transform her body this summer. We'll talk about the biggest mistake I see women make when trying to eat healthier, the nutrition targets that actually matter most, and how to simplify your approach so you can stop overthinking every food choice.

By the end of this episode, you'll know exactly what to prioritize in your diet to support fat loss and body recomposition this summer. Most importantly, you'll walk away with a simpler, more realistic approach to eating that helps you get results without feeling restricted, overwhelmed, or obsessed with food.

HOT GIRL SUMMER SALE THIS WEEK ONLY HERE

Grab the free Find Your Protein Guide HERE

Apply to be coached by Lauren 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 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts

🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour

🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's

🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out

🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without 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!

398. Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts Jun 15, 2026

Show notes

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods.

Episode 5 is all about how to work out to lose fat and tone up, especially if you're struggling to find time for exercise in your busy schedule. I know many women want to work out more consistently, but between work, family, travel, and everyday responsibilities, it can feel nearly impossible to fit it in… let alone see results from it.

If you've ever felt like your schedule is too busy to make progress, this episode is for you.

Today, I'm sharing six practical strategies to help you make the most of the time you do have. We'll cover how often you actually need to work out to see results, the biggest misconceptions women have about exercise and fat loss, and how to structure your workouts in a way that feels realistic and sustainable.

By the end of this episode, you'll know how to build muscle, lose fat, and create a workout routine that fits your real life – without feeling like you need to spend hours in the gym or work out every day.

HOT GIRL SUMMER SALE THIS WEEK ONLY HERE

Apply to be coached by Lauren 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 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up

🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour

🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's

🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out

🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without 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!

397. Summer Fat Loss: How To Approach Alcohol and Happy Hour Jun 11, 2026

Show notes

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods.

Episode 4 is all about alcohol and happy hour because while there's nothing wrong with enjoying a cocktail on a patio or a margarita on vacation, alcohol can quickly become one of the biggest things holding you back from your fat loss goals if you're not mindful about it.

In today's episode, I'm sharing five practical tips for navigating alcohol this summer if you want to lose fat while still enjoying an Aperol Spritz on a hot summer patio. We're talking about the simple rules I personally follow (when I'm not pregnant!), the drink choices that make the biggest difference from a calorie perspective, and how to decide when a drink is actually worth it versus when it's just adding calories without adding much enjoyment.

By the end of this episode, you'll know how to enjoy the occasional cocktail without feeling like it's sabotaging your results. More importantly, you'll learn how to approach alcohol intentionally so you can make progress toward your goals while still enjoying summer to the fullest.

MARK YOUR CALENDARS: On June 14th, Hot Girl Summer will begin. To join the Hot & Healthy Membership, click HERE

Apply to be coached by Lauren 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 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up

🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts

🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's

🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out