Hot, Healthy, Never Hungry

Latest Episodes:

396. Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's Jun 08, 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 3 is all about staying on track with your fat loss goals while navigating social events like cookouts, BBQs, and summer parties. That's because one thing is certain… summer is full of tempting seasonal foods, buffet tables, and well-meaning friends and family encouraging you to eat more and indulge in a few extra drinks.

In today's episode, I'm sharing four practical tips to help you confidently navigate social eating situations without derailing your progress. I'll also walk you through six of my favorite strategies for deciding what to eat at parties and BBQs so you can enjoy yourself while staying on track with your goals.

By the end of this episode, you'll know how to make healthier choices at any summer gathering without feeling deprived. You'll also learn how to enjoy the season, stay in control around food, and avoid leaving events feeling overly full, guilty, or bloated… so you can continue seeing results all summer long.

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

🎙️ 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!

395. Summer Fat Loss: Realistic Tips For Eating Out Jun 04, 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 2 is all about staying on track while eating out. For many women, meals out can feel like they're constantly setting you back from your fat loss goals. Between tempting foods that are hard to say no to, menus that make healthy, lower calorie choices feel confusing, and the social pressure that comes with summer plans, staying consistent can feel overwhelming.

That's why in today's episode, I'm sharing five realistic tips for eating out if you want to lose fat and build muscle this summer. These strategies will help you make healthier choices no matter where you're dining by saving calories, prioritizing protein and fiber, and helping you stay mindful without feeling pressure to track every single bite (because let's be real, that's not realistic).

You'll walk away with practical strategies for ordering at restaurants, balancing indulgent meals with your body composition goals, and navigating summer social events with more confidence while still making progress toward the results you want.

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

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

🎙️ 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!

394. Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain Jun 01, 2026

Show notes

Welcome 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 1 is all about weekends because while it can feel easy to stay on track during the week when life has more structure… summer weekends filled with travel, beach days, BBQs, meals out, and spontaneous plans can make consistency feel nearly impossible.

Instead of undoing your progress every weekend and feeling stuck losing and regaining the same few pounds, today's episode covers five realistic strategies I recommend to women who want to lose fat, get lean, and transform their body this summer — without feeling restrictive or obsessive.

I'm sharing the exact approaches I use myself during a season where I genuinely love eating out, socializing, and indulging a little, plus the strategies I teach my clients to enjoy summer while still seeing progress.

You'll walk away with simple goals for navigating restaurants, fitting in fun foods that actually feel worth it, and a practical strategy for handling higher-calorie summer foods (yes, ice cream and alcohol included) so they fit into your goals without sabotaging your results.

Get started with my 7 Day Cut Plan 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 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

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!

393. I'm Pregnant Again (First Trimester Recap & What I'm Doing Differently For Baby 2) May 28, 2026

Show notes

Surprise… I'm pregnant with baby #2!

In today's solo episode, I'm sharing a personal life update and opening up about how the first trimester has gone, plus what I'm intentionally doing differently this pregnancy to support my health, fitness, mindset, and nutrition.

After experiencing a chemical pregnancy earlier this year and going through pregnancy once before, this experience has felt very different emotionally, mentally, and physically. I'm sharing how those experiences have shaped the way I'm approaching this season, including how I'm learning to trust my body, care for it, and keep living my life while growing a baby.

In this honest and vulnerable episode, we're talking about:

👉🏼 Pregnancy after early loss and the emotions that come with it

👉🏼 The mindset shifts I've had between pregnancy #1 and pregnancy #2

👉🏼 How I'm approaching fitness, movement, and nutrition in this season

👉🏼 The controversial take about using this time to "eat what you want"

👉🏼 How I balance pregnancy symptoms and positive nutrition habits

I hope you enjoy this candid conversation and life update!

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 199: I'M PREGNANT: Navigating the First Trimester When All You Want Is Fast Food

🎙️Episode 253: My Positive Birth Story: Membrane Sweep, Induction, Epidural & Postpartum

🎙️Episode 265: Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum)

🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis

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!

392. Girl, Stop Being Mean To Yourself! How To Reframe Your Mindset When You Feel Like A Failure May 25, 2026

Show notes

Do you constantly put yourself down and dwell on the fact that you're not farther along on your weight loss journey?

As a Registered Dietitian, one thing I've learned is that many women don't struggle with fat loss because they don't know what to do — they struggle because they don't know how to stay consistent when their mindset keeps tearing them down instead of building them up.

In today's solo episode, I'm sharing how to reframe your mindset if you constantly focus on how far away you are from your dream body or spiral when the scale doesn't move as quickly as you hoped.

You'll learn why so many women get stuck in the cycle of losing and regaining weight, how failure slowly becomes part of your identity, and the mindset shift that needs to happen if you truly want to change your body and feel confident again.

If you've been overly critical of yourself lately, this episode is for you.

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 379: Restarting Weight Loss Series: You Are Not A Failure

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

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!

391. MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life May 21, 2026

Show notes

If what you used to do to lose weight worked in the past but no longer fits your schedule or lifestyle, you're not alone.

In today's episode, I'm joined by Madeleine from the Hot & Healthy Membership to talk about how she transitioned away from very low-carb dieting and keto toward a more balanced, sustainable approach to fat loss that actually fit her real life.

Like many women, Madeleine believed being more restriction would lead to better results. But over time, trying to maintain keto while working intense hours as a pharmacist in her residency program became unrealistic and exhausting. Keto worked for her — until it didn't. She wanted a way to lose fat, feel confident in her body, and still enjoy eating out and spending time with friends without constantly feeling restricted.

In this episode, Madeleine shares how she slowly reintroduced carbs despite being afraid to at first, how she shifted her focus from just losing weight on the scale to body recomposition, and the habits that helped her become leaner, stronger, and more confident than ever before.

If you've ever wondered whether you can lose fat without cutting out entire food groups and carbs, this episode will show you exactly what's possible and how to do it, too.

Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent 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 349: ALYSSA'S STORY: Losing 20 Pounds by Putting Herself First With Simple, Realistic Weight Loss Tweaks

🎙️Episode 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall)

🎙️Episode 173: DIVYA'S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO Progress

🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off

🎙️Episode 89: KARI'S STORY: How to Go From Fad Diets to 20 Pounds Down

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!

390. The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks May 18, 2026

Show notes

If you're ready to lose 10 or more pounds but feel stuck wondering what to eat to actually burn fat, today's episode is going to give you the roadmap you've been missing.

Instead of just telling you what to do, I'm breaking down exactly how my client Mary lost 15 pounds in just 10 weeks inside my 90 Day Fit Babe Body coaching program — while running a business, working long hours, traveling, eating out, and still living her real life.

Because the truth is: most women don't need more information. They need to understand how to realistically apply fat loss habits consistently enough to see results.

In this episode, I'm sharing the exact habits Mary focused on, the nutrition changes that made the biggest difference, and the powerful mindset shift that helped her finally stop starting over and fully commit to her goals.

Join Slim Down, Eat Up HERE

Apply to be coached by Lauren HERE

Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent 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 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym)

🎙️Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right

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

🎙️Episode 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome 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!

389. BMI vs. Body Fat: What Actually Matters for Fat Loss? May 14, 2026

Show notes

If you are trying to get into the best shape this summer and lose body fat to look leaner, you've probably wondered how you should actually measure your progress. If so, you're not alone!

In today's episode, I'm breaking down the two most common measurements women ask me about during a fat loss journey: BMI (Body Mass Index) and body fat percentage — and discussing which one is more helpful if you're trying to track real progress.

By the end of this episode, you'll understand the difference between BMI and body fat percentage, what each one actually measures, and why neither number tells the full story on its own. I'm also diving into body recomposition, muscle mass, and the better ways to track fat loss progress so you can stop obsessing over a single number and start focusing on what's actually helping you get leaner, stronger, and more confident.

Join Slim Down, Eat Up HERE

Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent 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 269: JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation

🎙️Episode 338: Q&A: How to Measure Body Fat At Home & Know If You're Really Making Progress

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!

388. "I Cut Out Sugar But Didn't Lose A Pound..." May 11, 2026

Show notes

Have you tried cutting out sugar, skipping desserts, or even ditching carbs… only to see the scale not move at all?

On today's episode, I'm breaking down what's actually happening when you clean up your diet, eat less sugar, and still don't lose even a pound or two of body fat.

This is one of the most common frustrations women experience during their fat loss journey. While reducing both your total daily sugar intake and specifically your added sugar consumption can absolutely support your health, many women assume that simply "eating clean" automatically leads to fat loss. Meanwhile, they watch other women enjoy treats here and there, seem less strict with food, and still lose weight more consistently.

So what gives!? The truth is… eating healthy is not always the same as eating for fat loss.

That's why today I'm unpacking the real relationship between sugar, calories, and fat loss so you can stop feeling confused about why your body isn't changing despite your effort. You'll learn what actually matters for fat loss, why "eating clean" may be keeping you stuck, and how to approach nutrition in a way that feels more realistic and enjoyable, while also improving your health and body composition.

Purchase Slim Down, Eat Up HERE

Join the Hot & Healthy Membership for coaching, structure, and accountability to stay consistent HERE

Apply for 90 Day Fit Babe to lose weight faster with a clear, personalized 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 HEREGet Support & Personally Work With Us HERE

Related Episodes:

🎙️Episode 250: "Do I Really Need To Stop Eating Sugar To See Weight Loss Progress?" (Fit Girl Fall)

🎙️Episode 239: Q&A: "Added Sugars Are The Devil... But What About NATURAL Sugars?"

🎙️Episode 102: You Can Still Eat Sugar and 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!

387. Q&A: Eating At The Wrong Times? Here's How To Time Your Meals For Fat Loss May 07, 2026

Show notes

Do you feel like your eating habits are solid, but your unpredictable schedule is what's holding you back from fat loss?

If that sounds familiar, you're not alone.

In today's episode, I'm answering a question from Jenni – a listener from this show who is a nurse navigating long, busy, and often unpredictable shifts. We're diving into how to structure your day when your schedule isn't consistent, and why your approach to eating needs to be flexible, not perfect.

Because even if your work hours are set… when (and how) you eat can vary a lot. This is something I see all the time with my clients, and in real life with my husband's career too.

Inside the episode, I'm breaking down simple, realistic strategies to help you create more consistency in your day, support your fat loss goals, and know exactly what to do in those moments when you're not hungry, but also don't know when you'll be able to eat next.

No matter what your schedule looks like, you'll walk away knowing how to stay on track with fat loss even when your day doesn't go as planned.

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 324: JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain)

🎙️Episode 217: SAMANTHA'S STORY: 30 Pounds Down After Finding The "Grey Area" Between Restriction & Intuitive Eating

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