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376. Q&A: Pre and Post Workout Eating (What To Eat Before You Workout) Mar 30, 2026

Show notes

If you've ever wondered what you should eat before or after a workout, but don't want to overthink it or derail your fat loss goals — this episode breaks it down simply.

On today's episode, I'm sitting down solo to answer a question submitted by a listener named Annie about how to fuel your body for running, from what to eat before and after your workouts to why your body can respond in ways that feel confusing.

There's so much conflicting advice when it comes to pre and post-workout nutrition, and it can quickly turn into overthinking every snack, every meal, and every workout. So instead of giving you more rules, I'm breaking this down in a way that actually makes sense for fat loss and performance.

In this episode, I first walk you through how to approach pre-workout fueling so you can support your energy without adding unnecessary calories, then we get into post-workout fueling specifically through the lens of fat loss and what your body actually needs to recover without sabotaging your goals. I also share practical recommendations and best practices for women who are incorporating more cardio, especially running, so you can fuel smarter without overthinking every bite.

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 359: Q&A: Why Your Workouts Aren't Leading to Fat Loss

🎙️ Episode 110: 5 Reasons Why You Don't Look Like You Workout

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!

375. NIKKI'S STORY: Losing 14 lbs When You've Never Had This Much Weight to Lose Mar 26, 2026

Show notes

What if the reason you're not losing weight has nothing to do with discipline… and everything to do with how you're approaching fat loss?

In today's episode, I'm joined by Nikki — a mom of three (with an 8-month-old!) — who went from feeling lost in her postpartum body to losing 14 pounds while balancing real life, kids, and everything in between using our Slim Down, Eat Up approach.

If you want to lose fat but need a simple, realistic plan you can actually stick to, this episode breaks down the exact shifts Nikki made:

👉🏻 Why "eating healthy" isn't the same as eating for fat loss (and what actually moves the scale)

👉🏻 The simple nutrition changes that helped her stay full, reduce cravings, and stay consistent – while loving her meals

👉🏻 How to approach your calorie target without under-eating or restarting every week

👉🏻 The mindset shifts that keep you going even when progress feels slow

👉🏻 How to track progress in a way that keeps you focused (instead of spiraling)

If your weight feels stuck and you're ready to lose 10+ pounds without overcomplicating it, you'll love Nikki's story.

To get started with this approach, purchase Slim Down, Eat Up HERE

Grab the FREE Fat Loss Calorie Calculator 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 358: Q&A: Struggling With Your Postpartum Body While Nursing? Let's Talk

🎙️Episode 257: GABI'S STORY: 23 Pounds Down After 2 Kids & The Pressure To Lose Weight Postpartum

🎙️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!

374. Why Am I Not Losing Weight? The Real Reason (Besides "You're Not in a Calorie Deficit") Mar 19, 2026

Show notes

If your weight is stuck, nothing is more frustrating than hearing someone say, "Just get into a calorie deficit."

Yes, a calorie deficit is required for fat loss. And if you aren't losing weight, technically you're not in one. But when progress stalls, the worst advice you can give a woman is simply "get into a calorie deficit" without any context on how to actually make that happen in real life.

That's why in today's episode, I'm sharing the real reasons you aren't losing weight that go far beyond the calories you're consuming.

If the scale hasn't budged in weeks (or even months) and you're starting to wonder what you're missing, this episode breaks down the quiet thought patterns and behavior cycles that may be keeping you stuck, and preventing the visible body changes you're working towards.

And if you know what to do but you just can't bring yourself to do it, apply for a coaching spot inside 90 Day Fit Babe Body so I can hold you accountable and help you finally show up for yourself the way you need to! More information HERE

Purchase Slim Down, Eat Up 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 141: I'm STUCK and Not Losing Weight, What Should I Do?

🎙️Episode 214: What To Do When You Are NOT Losing Weight Like When You Were Younger (Losing Weight As You Age Series)

🎙️Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau

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!

373. 3 Foods I Refuse To Waste My Calories On Mar 16, 2026

Show notes

If you're trying to lose fat but struggling to stay within a calorie deficit, today's episode is for you.

When your calorie budget is smaller during fat loss, every choice matters.

That's why today I'm sharing foods I personally refuse to waste my calorie budget on — and introducing a concept I teach my clients called "worth-it foods."

Calories are like money, and what you choose to spend your "budget" on has a huge impact on whether you hit your targets and actually lose body fat.

If you've been struggling with constant hunger, feeling unsatisfied, or mindlessly spending calories on foods that don't move the needle for your goals, this episode will help you become more intentional with your choices… and see better results because of it.

Grab the Fat Loss Calorie Calculator HERE

Get started with our 30 Day Fat Loss Meal 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 365: Easily Save Calories With These 7 Easy Food Swaps For Fat Loss

🎙️Episode 111: Don't Get Cocky With Your Calories

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

372. Don't Care About The Scale & Want To Look Toned? Do These 2 Things Mar 12, 2026

Show notes

If you're the type of woman who doesn't really care that much about the number on the scale, and instead just wants to change the way your body looks, you're going to love today's episode.

So many women think getting a lean, sculpted look requires obsessing over their weight, doing endless cardio, or following complicated diet rules. But the truth is, when you stop fixating on the scale and start focusing on the habits that actually change your body composition – that's when real results start to happen.

That's exactly why when one of my 1:1 clients recently told me she didn't care about the scale and simply wanted to lose fat and look more toned for her wedding, I knew it was the perfect topic for today's episode.

In this episode, I'm breaking down the two most important habits that will help you build muscle, lose body fat, and achieve that toned look — without overcomplicating your routine or obsessing over the number on the scale. Enjoy!

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 366: I Want To Lose Fat And Gain Muscle: This Is What To Do

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

🎙️Episode 187: PART 2: The Science Behind Building Muscle

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!

371. Q&A: Should I Take Creatine And Will It Cause Water Retention? Mar 09, 2026

Show notes

If you've heard a lot about creatine but aren't sure if you should be taking this supplement on your fitness journey… today's episode is for you.

Today I'm sitting down for a solo episode to discuss the popular supplement creatine, why it can be a great addition to your fitness routine, where it is also surprisingly found naturally in your diet, and its impact on the scale and your weight.

While creatine is one of the most researched supplements out there and is widely used to improve gym performance, strength, and muscle growth - this episode will help you decide (based upon your goals) if it's something you should focus on or not.

Apply to work with Lauren privately: HERE

Purchase Slim Down, Eat Up ($159): HERE

To connect with Lauren on Instagram, 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

Related Episodes:

🎙️ Episode 266: DR. MICHAEL ORMSBEE: How To Eat & Train For Your Strongest Body (Fat Burning, Protein Metabolism, Nighttime Eating & Creatine). Jump to 42:42 of the episode where we dive into the science behind creatine.

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!

370. RACHAEL'S GOOD EATS: High Protein Recipes, Training Tips & Body Recomposition For Busy Women Mar 05, 2026

Show notes

If you're "eating healthy" but still starving an hour later… you probably aren't eating enough protein.

Today's episode is special because I'm joined by my incredible colleague Rachael DeVaux (aka Rachel Good Eats) who is a Registered Dietitian, personal trainer, mom, and cookbook author of The High-Protein Plate.

Today we're breaking down what high protein eating actually looks like in real life. We discuss why protein is so important for health and your metabolism, how it impacts blood sugar, the reason it's the secret to getting full, and of course how to practically eat high protein through simple meals.

We're diving into:

✅ How to make protein the anchor of your plate without tracking forever

✅ Rachael's easy, weeknight, one-pan meals that work

✅ How to use protein to help you stop grazing all day

✅ How to build balanced meals without obsessing over calories

✅ Real talk about motherhood, feeding toddlers, and fueling yourself without losing your mind

If you're a busy woman who wants to improve her body composition and feel strong, energized, and satisfied, this episode is for you.

Grab your copy of Rachael's new cookbook, The High-Protein Plate HERE

To follow Rachael on Instagram, click 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 247: How To Hit 100+ Grams Of Protein In 20 Minutes Or Less (Fit Girl Fall)

🎙️Episode 274: Is Eating Too Much Protein Sabotaging Your Fat Loss?

🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake)

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!

369. How To Know If You Set Your Calorie Deficit Up Right? Mar 02, 2026

Show notes

If you've set your calorie deficit but the scale isn't budging… does that mean you did it wrong?

So many women immediately assume they need to cut calories lower – but that's not always the answer.

In today's episode, I'm breaking down exactly how to tell if your calorie deficit is actually working (or not), so you can stop second-guessing your plan and start making smart, data-driven adjustments.

You'll learn:

✅ The key signs your deficit is set up correctly

✅ When weight fluctuations are normal (and when they're not)

✅ How to assess progress whether you track calories or don't log at all

Because the truth is there are clear indicators that you're in a calorie deficit, and once you understand them… you don't have to panic or guess your next move.

Doors are officially open! Come join Lean Without Logging and finally lose weight without counting a single calorie. Join HERE.

Grab the Fat Loss Calorie Calculator HERE

Grab Slim Down, Eat Up 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 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)

🎙️Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress

🎙️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 182: FIT GIRL FALL: How To Be On Track (Even When You Don't Track Your Calories)

🎙️Episode 151: Are You Tracking Your Calories Wrong?

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!

368. How To Drop 10 Pounds & Hit Your Summer Fitness Goals Feb 26, 2026

Show notes

Here's your roadmap to dropping 10 pounds before summer by addressing what's actually keeping your weight stuck.

Wanting to lose weight and being committed to the process are two very different things. If you want real results, you have to lock in on what works, and stop repeating what doesn't.

In today's episode, I walk you through three things:

1️⃣ The most common reasons you're not dropping weight

2️⃣ The simple shifts that help you create a calorie deficit (without obsessing over numbers)

3️⃣ How to layer these habits so the weight stays off (instead of losing a few pounds and gaining them right back)

If you're ready to stop "starting over" every Monday and finally build real momentum heading into summer, this episode is for you.

LEAN WITHOUT LOGGING: My NEW program will be available this Sunday March 1st to help you lose weight without counting calories.

30 DAY PLAN: Grab my 30 Day Fat Loss Meal Plans to lock into summer fat loss HERE

Apply for 1:1 Coaching: 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 353: 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year

🎙️Episode 267: If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things

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!

367. Why Eat Less Move More Isn't Wrong (It's Not What You Think) Feb 23, 2026

Show notes

If you feel like you're eating less and moving more but your body isn't changing, there's a reason — and it's probably not what you think.

The truth? "Eat less, move more" isn't bad advice. It's just wildly misunderstood.

That's why in today's episode, I break down why this phrase is so controversial, what it actually means in the context of fat loss, and why you can technically be doing both and still not be in a calorie deficit.

We'll define what "eating less" really looks like, what "moving more" should actually entail, and how vague, inconsistent habits are often the real reason results stall. I also address how nuance matters… your metabolism, hormones and how you move your body can influence how this eat less, move more equation works.

The biggest shift? It's not about working harder. It's about getting more intentional with your benchmarks, habits, and execution so your efforts become measurable and repeatable. When you identify where the breakdown is happening, fat loss stops feeling frustrating and starts feeling strategic.

Join RIP Calorie Counting Week HERE

Grab the Fat Loss Calorie Calculator 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 359: Q&A: Why Your Workouts Aren't Leading to Fat Loss

🎙️Episode 356: Am I Eating Too Much Or Too Little For Fat Loss?

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