The Sorority Nutritionist Podcast

On today's solo episode, I'm getting real about something that's quietly shaping — and sometimes sabotaging — our health and fitness journeys: social media. If you've ever caught yourself deep in a scroll, feeling more overwhelmed, discouraged, or stuck than ever before – this episode's for you. As a Registered Dietitian who lives and works in the online space, I see it all. Social media can absolutely be a powerful tool — but it can also seriously derail your weight loss progress if you're not intentional or critical of what you consume. So today, I'm breaking down the six most common ways social media might be holding you back from losing weight, and more importantly, what to do about it. 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:

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

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

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:

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:

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:

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 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:

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: Related Episodes:

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:

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

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:

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:

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:

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:

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:

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:

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! 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. We start March 17th! Grab the plan HERE. 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

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. 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. We start March 17th! Grab 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:

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:

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:

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:

On today's episode I am sitting down solo to share my super simple cheatsheet of things you should start doing to lose 1 pound per week every single week. The cheatsheet I'm sharing features the top things I do with my private, 1:1 coaching clients that consistently allows them to see progress week after week. And the best part is everything on this list is not only easy to begin implementing today but also is realistic… because who wants to lose weight with a plan you absolutely hate! 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 Work with Lauren and our Team 1:1 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

On today's episode I am joined by my former client Karlee who's been able to lose 26 pounds and counting from our work together inside 90 Day Fit Babe Body coaching. While many women procrastinate on starting their fitness journey because they are afraid it will be restrictive and force them to eat foods they hate – Karlee's journey has been the exact opposite. As someone who can be somewhat of a picky eater alongside gluten and dairy free, today's episode highlights how Karlee has been able to lose a significant amount of weight without dreading her diet. We sit down and discuss how she overcame the dreaded yo-yo dieting cycle she used to struggle with, her secrets to tracking calories and macros that have helped her lose 26 pounds alongside how she's found the sweet spot in her dieting approach to see results week after week without sacrificing the foods she loves. If you're looking to learn how to begin losing weight, change your mindset and bring chill hopeful energy into your fitness journey… you're going to LOVE today's episode! 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:

On today's episode I am sitting down solo to discuss one of the most common questions I get asked both in my DMs and during coaching sessions: “Can eating too much protein actually sabotage my progress and be the reason why I'm not losing weight?” Protein is so important when it comes to fat loss because of it's appetite suppressing benefits and how it helps you target fat loss while keeping your muscle when dieting… but that doesn't always mean more is better. That's why in this episode I'm going to break down situations in which eating more protein is better for your goals alongside also sharing other scenarios in which if you're eating too much – it can actually hold you back from seeing progress, and why. By the end of this episode, you'll understand why setting a specific protein target based on your body's actual needs should be top priority if you want to shed fat and gain tangible tips on how to structure a high protein diet that works with your goals, not against them. 1:1 Coaching with Lauren and Our Team of Dietitians: HERE Join my 30 30 in 30 Challenge 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:

On today's episode, I'm sitting down solo to talk about something I know so many of you are struggling with—binge eating after dinner. If you've ever found yourself wondering, “Why do I feel so out of control with food at night?” or waking up frustrated because it happened again, this episode is for you. I'm breaking down the five biggest mistakes I see women make that trigger those late night binges. Mistakes that might be sneaking into your routine without you even realizing it. And with February in full swing, I know this is the time when old habits can creep back in, or when you start to feel like your weight loss plan just isn't working the way it should. By the end of today's episode, you'll be able to spot exactly what's holding you back, understand why it's happening, and most importantly, know what to do about it. Because here's the truth: you are one small tweak away from breaking through that plateau, seeing real progress, and finally feeling in control around food. 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:

On today's episode, I'm sitting down solo to talk about something I know so many of you are struggling with—binge eating after dinner. If you've ever found yourself wondering, “Why do I feel so out of control with food at night?” or waking up frustrated because it happened again, this episode is for you. I'm breaking down the five biggest mistakes I see women make that trigger those late night binges. Mistakes that might be sneaking into your routine without you even realizing it. And with February in full swing, I know this is the time when old habits can creep back in, or when you start to feel like your weight loss plan just isn't working the way it should. By the end of today's episode, you'll be able to spot exactly what's holding you back, understand why it's happening, and most importantly, know what to do about it. Because here's the truth: you are one small tweak away from breaking through that plateau, seeing real progress, and finally feeling in control around food. 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:

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Ali on fat's role in fat loss. Fat is a macronutrient that is high in calories, yet in many of the very healthful foods we eat. That's why I loved Ali's question because it can be confusing to know just how much fat you should be eating when trying to lose body fat… especially when you're trying to be in a calorie deficit and cut back on extra calories you don't need. By the end of today's episode you can expect to learn more about fat as compared to the other macronutrient's carbs and proteins, why fat is actually important to eat in your diet even if you want to shed weight and scenarios in which you may want to cut back on your fat intake. Most importantly, I'm also sharing how to balance your favorite fat rich foods that you already eat in your diet alongside your weight loss goals so you can lose weight without feeling deprived. 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

On today's episode I am sitting down with one of our amazing members of the Hot & Healthy Membership named Kaitlin to discuss how she's been able to lose 30 pounds over the past 6 months. If you're looking to transform both your body and relationship with food, you're going to love the conversation me and Kaitlin had because we dive into exactly what she did to be able to lose this weight in a sustainable and realistic way. We candidly discuss what her diet looked like before joining the program, how she approached tracking her calories and macros to become more aware of her food choices and her approach to creating healthful nutrition habits that feel enjoyable to stick to… till this day. To connect with Lauren, click HERE Personally work with Lauren and our Team of Dietitians 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:

On today's episode I am sitting down solo to discuss the most important things I wish more women understood about calories and macros if your goal is to lose fat this year. If you've ever felt stuck in a weight loss plateau or confused about exactly what you should be doing to burn fat, this episode is going to clearly explain the vital role of calories and macros as it relates to shedding body fat alongside how these nutrients will make you feel better, have more energy, boost your metabolism and change the way you look. By the end of this episode, you'll finally understand why you're not seeing progress despite eating healthy foods and what misconceptions around macros such as carbs are actually holding you back from the body of your dreams. PS if you like today's episode, please take a moment to subscribe to the podcast on the platform you're listening to it on and leave a rating and review of the show. Grab my FREE High Protein Cheat Sheet Guide HERE Join my 30 30 in 30 Challenge 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:

On today's episode I am sitting down with Jordan Syatt, a Strength and Conditioning Coach and nutrition expert who just happens to be one of the first coaches I followed on Instagram over 10 years ago. Together we discuss a variety of topics related to becoming fit and healthy including calories, body composition, gaining strength, weightlifting, hormonal health and measuring your weight and BMI in addition to addressing popular nutrition trends you've probably seen on social media including cortisol. This episode is designed to give you practical tips you can begin implementing today on your fitness journey to make nutrition and exercise more approachable, and less intimidating. Don't miss this eye-opening conversation packed with realistic advice to make achieving your goals straightforward and enjoyable. To follow Jordan 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:

On today's episode I am sitting down solo to break down what foods you should be eating each day to begin to fix your metabolism and of course, start losing weight. By the end of today's episode you'll learn what is your metabolism and why it matters for burning fat, alongside how to work with it so make progress a no-brainer and actually easy. I'll also share the three key pillars of metabolic health and break down exactly what you need to eat to reset your metabolism and prime your body for fat loss.  By the end of this episode, you'll have a clear and simple roadmap to fuel your body, fix your metabolism, and understand exactly what foods will help you move the needle on your progress. Best Meal Plan To Fix Your Metabolism: 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:

On today's episode I am sitting down solo to discuss the 4 very simple things you must start doing if you're serious about shedding fat and losing inches on your body. If you want to drop 10 pounds in the first 10 weeks of the New Year, what I'm sharing on today's episode is actually not just a theory – I've lived it. This episode holds the exact information and tools to make losing 10 pounds a reality with small tweaks that target fat burning and your metabolism. I hope this episode gets you motivated to feel amazing and ready to tackle your healthiest year yet! DOORS OPEN: If you want to take your health journey to the next level, doors are now open to my Hot & Healthy Membership until January 5th, 2025. Join the Membership HERE Grab my 30 Gram Protein Cheatsheet 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:

On today's episode I am joined by my former professor from Florida State University and impactful researcher in the body composition and protein space – Dr. Michael Ormsbee. Dr. Ormsbee is coming on the show to share practical, evidenced-based insights on popular nutrition topics from nighttime eating, foods that impact fat burning and his perspectives on popular supplements such as protein shakes and creatine. We even dive into polarizing questions such as can you gain muscle in a calorie deficit and is skinny fat (that popular term you hear on social media) really a true concept backed up by scientific evidence. If you're looking to build your strongest and healthiest body and are ready to understand your metabolism and how to eat right – you don't want to miss this episode. Follow Dr. Michael Ormsbee on Instagram HERE Follow Florida State University Institute of Sports, Sciences and Medicine on Instagram HERE Take Dr. Ormsbee's Course: Changing Body Composition through Diet and Exercise HERE Donate to the ISSM Endowment Match 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:

On today's episode I am sitting down solo to chat about all things postpartum body image and body changes. I wanted to record this episode because if you are pregnant or navigating your own postpartum fitness journey – you are not alone. The female body is incredible, and you can be so proud of what you're capable of! Growing, nurturing and housing your little one for 9 months is life changing and mind blowing. But just as much as you can be in awe, it's also okay if you struggle with your body image, ever changing body or just miss the “old” version of you, too. It's okay to love your body while also longing for the version of yourself you used to know. It's also okay if you love your body, but also want to change certain parts of it. On today's episode, I'm here to create space for both. 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:

On today's episode I am sitting down solo to dive deep into the three biggest reasons why you are struggling to lose weight and keep it off. By the end of today's episode you'll understand the common pitfalls that are holding you back from losing weight, what changes you can make to your approach to begin seeing progress and how to overcome the biggest barrier to success - self sabotage. But here's the best part — every single issue I discuss is totally fixable, and I'm giving you practical, actionable tips so you can finally break free from this frustrating cycle. Register to my FREE Webinar, 3 Simple Steps to Start Losing Weight HERE Join the 30 30 In 30 Challenge HERE Grab the Back On Track Bundle 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:

On today's episode I am sitting down solo to share the truth around eating out during a fat loss phase. If you've ever wondered how some women seem to eat out often and order big portions of delicious, fun foods without it impacting their progress – this episode is going to break down just how often you can go out to eat while pursuing your fat loss goals. I'm also sharing easy, actionable tips to help you go out to eat without obsessing over every calorie… but also making sure your choices don't hold you back. Join our FREE Healthy Holiday Push Challenge 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:

On today's episode I am sitting down solo to chat about overrated fat loss advice that I've recently seen on social media that is ruining your weight loss goals. If you're ready to ditch the fads, get real about what actually works and step into 2025 with a plan that prioritizes health, balance, and sustainable progress – this episode is for you. We start 12/9! Join our FREE Healthy Holiday Push Challenge 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:

On today's episode I am sitting down solo to share my best tips to eat healthier during the holidays to stay on track with your goals. If you're anything like me, you want to enjoy the holiday season but also don't want to eat in a way that holds you back from your goals. That's why I wanted to share practical and realistic tips to help you make smarter food choices during this last push of the holiday season without sacrificing the joy of festive meals and special treats. Whether you're sitting down for Christmas dinner with your in-laws or catching up with friends over dinner in the city – I hope these tips help you find small ways to make any meal out healthier for your weight loss goals without making you feel deprived. Join my FREE 2 Week Healthy Holiday Push Challenge 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:

On today's episode, I am joined by an amazing Dietitian colleague of mine - Ryann Kipping, MPH, RDN, LDN and the owner and founder of The Prenatal Nutrition Library. Ryann has helped hundreds of women escape confusing and outdated nutrition information to find a happy, feel-good pregnancy - so I thought she would be such a great guest to discuss the common challenges women face when it comes to nutrition and their bodies during their pregnancy journeys. I hope our candid conversation can make eating for your pregnancy more straightforward and simple with Ryann's down-to-earth, no-judgment guidance! To connect with Ryann, click HERE To follow Ryann on TikTok, click HERE Become a member of The Prenatal Nutritional Library App 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:

On today's special holiday episode I am sitting down solo to help you stay calm, confident, and on track while still enjoying the Thanksgiving holiday. I know Thanksgiving can feel like a minefield of temptations, family drama, and food guilt, but it doesn't have to be! I'll walk you through managing overeating temptations, navigating food pushers, ditching the "skip meals to save calories" mindset and making a game plan that fits your “dieting personality”.  Plus, I'm sharing practical tips to help you enjoy the holiday without the guilt, stress, or sacrificing your progress. You'll leave feeling empowered to tackle Thanksgiving with grace and a plan that works for you.  Remember, one meal won't derail your progress, but how you bounce back and focus on what truly matters will make all the difference.  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:

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Steph regarding when you should stop tracking your calories, and how to go about it. By the end of today's episode you can expect to learn the signs that indicate you may be ready to cut back or remove tracking your food from your daily routine, situations in which I would highly advise re-evaluating your relationship to food logging and how to find the balance between using food logging as an educational tool while also knowing when and how to trust your own instincts. Tracking is a great way to learn about what you're eating and hold yourself accountable, however you shouldn't feel required to track your calories for the rest of your life. My goal in this episode is to help you make empowered choices and maintain healthy habits without the numbers. 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

On today's episode, I am chatting with one of our amazing clients in the Hot & Healthy Membership named Gabi. As a full time working mom with 2 young daughters, Gabi understands what it means to be busy! Yet despite all the demands on her plate as a mom and attorney, Gabi didn't want her schedule and these responsibilities to hold her back from feeling her best… and feeling like “herself” again. In today's episode Gabi opens up about her past struggles with losing weight and dieting, why previous dieting approaches made it impossible to be consistent despite her best intentions and most of all – how she's overcome “mom guilt” as she's learned to prioritize her wellbeing, nutrition and fitness while still wanting to show up strong for her kids. Gabi also candidly discusses what it means to embrace your postpartum body despite wanting to change it and how losing weight in a flexible and unrestricted way is helping her be a positive role model to her daughters. Whether you're a postpartum mom or now just trying to lose weight, the nuggets of wisdom in this episode will 100% inspire you to lose 20 or more pounds as well. 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:

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Gracie regarding calories burned in exercise and if it's needed to actually add them back into your MyFitnessPal calorie tracking. By the end of today's episode you can expect to learn how exercise plays into our metabolism and how many calories we burn per day, how to properly set up your calorie deficit while taking into consideration how often you move your body and go to the gym, and if it's necessary to add calories back when it comes to setting up your calorie deficit in apps such as MyFitnessPal. I also cover situations in which you will want to add calories back alongside other scenarios in which it isn't necessary. I hope you enjoy today's episode! EARLY BIRD ACCESS TO BLACK FRIDAY SALE: Sign 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:

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Noël regarding how to lose the last little bit of weight you desire on your fitness journey and of course… how to maintain keeping it off for good. By the end of today's episode you can expect to learn why your approach to shedding the last few pounds of body fat takes more effort and planning as you get closer to your goal weight, easy practical strategies that will help you lose weight in this phase of your journey and how the way you go about losing weight impacts your ability to maintain it from a physical and mental standpoint. The goal of this episode is to help you lose that last little bit of weight and also help you maintain that progress without feeling like you have to obsess for every calorie counted and weigh in. PS: Because you're a loyal podcast listener, use code NEVERHUNGRY for $50 off my weight maintenance program Maintanista to help you master maintenance on your weight loss journey. Purchase with the discount code 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:

On today's episode, I am sitting down solo to answer a question submitted by one of our listeners named Wen regarding late night eating and fat loss. If you've been wondering if when you decide to eat matters when it comes to losing weight, this episode is going to explain the impact eating after dinner has on your goals, weight and metabolism – alongside what types of late night snacks really can do you dirty. 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:

On today's episode I am sitting down solo to share the candid details of my birth story of my beautiful daughter Amelia! I wanted to share my birth story alongside some details of my early days postpartum because when I was about to go through this experience, it was so hard to find podcast episodes and information like this of women who had hospital births, opted for an epidural and also an induction. And because I had a positive experience, I wanted to share exactly what it was like with you! This is a very special episode as I recount the raw emotions starting at 39 weeks pregnant leading up to Amelia's delivery, what I've learned about motherhood thus far and the unexpected things I've learned during this incredibly transformative time. I hope my story resonates and sheds light on the diverse and extraordinary experience of childbirth. 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:

On today's final episode of Fit Girl Fall 2024, I am sitting down solo to dive into something that many of us feel and struggle with this time of year: Seasonal Depression. As the days get shorter and colder, it's easy to lose motivation, fall off track with our health goals and struggle with your normal feel good habits. To help you push back against this, today's episode includes a personal conversation around how this time of year has impacted me personally in the past and what I've learned from it, alongside tangible advice you can implement today to help you thrive with your weight loss and health goals during such a challenging time of year. Let's fight the seasonal slump and continue to push towards our fitness goals together! PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on  Apple Podcasts or Spotify so the show can continue to reach more women… just like you! Purchase the 8 Week Fit Girl Fall Challenge Guide 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:

On today's episode I am sitting down solo to dive into one of the biggest struggles many of you face when losing weight: Eating At Home! We all know we need to eat more at home to lose weight and all the benefits that come from making meals in your own kitchen, but just because you know what you need to do doesn't make it easy to actually do in your everyday life. That's why today's episode is going to give you tangible tips to make eating at home more approachable with a busy schedule, how to simplify your meals to make your go-to recipes easier alongside some important “real talk” around breaking the habit of ordering takeout after a long day.  If you're finding yourself slipping into your bad habit of Uber Eats or Grubhub lately… this episode is for you. PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on Apple Podcasts or Spotify so the show can continue to reach more women… just like you! Purchase the 8 Week Fit Girl Fall Challenge Guide 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

On today's episode I am sitting down solo to dive into one of my favorite topics — sugar and weight loss. With Fall here, seasonal temptations like Halloween candy, Thanksgiving treats, and all those pumpkin inspired lattes are everywhere! It can really feel like sugar is your enemy.  That's why today I'm answering all your questions around sugar and weight loss including if you really need to give it up, does the type of sugar matter for weight loss and outside of calories why sugar can negatively impact your goals if you're not careful. Plus, I'm also giving you my top tips on enjoying your favorite fall sweets without sabotaging your goals, just in time for Halloween! PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on Apple Podcasts or Spotify so the show can continue to reach more women… just like you! Purchase the 8 Week Fit Girl Fall Challenge Guide HERE  Grab the FREE Starbucks Swap Guide 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:

On today's episode I am sitting down solo to break down how to stay active during these colder Fall and Winter months, and share why I believe every woman should focus on her daily steps as part of her weight loss goals. As the weather turns colder in Fall, it's very easy to skip that afternoon walk and honestly just get more sedentary in our everyday lives. That's why today's episode covers how to stay active during this time of year despite the odds and what amount of steps you should aim for per day to help with fat loss. Plus, I share my favorite “hack” I've used with clients for years when setting step goals for weight loss that you'll be able to now implement in your life, too. PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on Apple Podcasts or Spotify so the show can continue to reach more women… just like you! Purchase the 8 Week Fit Girl Fall Challenge Guide 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:

On today's episode I am sitting down solo to share my top tips to help you have fat fall off your body during this busy time of year in Fall. If you have a lot going on but really can't wait to fit back into your clothes and have a smaller waist (yes we said it, some of us really want to lose fat) - you're going to love the easy tips and strategies I share in this episode for fat loss. By the end of this episode you'll learn my top 4 tweaks you can make to your fat loss plan today that are so easy to implement and will lead to massive results on your body, including easy modifications you can make to your meals to structure them for a calorie deficit. PS: If you've been loving the Fit Girl Fall series on the podcast, please do me a favor and leave a rating and review on Apple Podcasts or Spotify so the show can continue to reach more women… just like you! Purchase the 8 Week Fit Girl Fall Challenge Guide HERE   Grab the FREE Starbucks Swap Guide 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: