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What if "one more year" isn't a failure of courage. What if it's a messy, human, sometimes wise transition between the life you built and the life you're finally ready to choose? In this spontaneous, unusually raw episode, Bill, Jackie, and Patrick crack open the emotional side of financial independence. They go beyond the surface of the hesitation, identity shift, grief, relief, and weird freedom that can show up when the math says you're done but your nervous system is still catching up. Bill shares what it feels like to downshift after unexpectedly reaching FI, why he's enjoying work more now that he doesn't need it, and how a heartbreaking night in the ER sharpened his thinking about what really counts. Jackie reflects on her own two-year "one more year" phase and why she no longer sees it as a mistake so much as a cushion she needed. Patrick adds the planner's lens: if a choice still serves your life, it may not be "one more year" syndrome at all. This episode is a heartfelt reminder that the real work isn't just reaching the number but learning how to let go when the time comes. This episode covers: Why "one more year syndrome" may not actually be a bad thing The emotional transition from being FI on paper to actually changing your life Bill's intentional downshift and how FI gave him leverage at work Jackie's two-year hesitation and why she now sees it with more grace How fear, identity, purpose, and burnout all shape retirement timing  Why working after FI can still make sense if it serves your life The difference between choosing one more year and drifting into it unconsciously How tragedy and loss can change the way you think about time Why the second chapter of life requires more than just good math How late starters can prepare emotionally, not just financially, for freedom . === SUPPORT  THE  SHOW ===

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:

If you feel like you know what to do to lose weight but still aren't seeing progress, this episode is going to hit home. The truth is, fat loss isn't about doing more or waiting for the perfect moment to start. It's about simplifying what you're already doing, reconnecting with your body, and trusting the process, even when it feels slow. That's why in today's episode, I'm sharing three important lessons from my most recent 50 pound postpartum weight loss journey and how they can help you, too. If you're ready to stop overthinking, simplify your approach, and start showing up in a way that actually gets you results, you're going to love this one. Purchase Lean Without Logging 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:

If you know exactly what to do for weight loss, why does it still feel so hard to actually follow through? In today's episode, I'm sitting down with Kelly, a busy working mom who felt stuck in the same cycle so many women know all too well. She was trying all the "right" things, hitting her protein goals, and still not seeing the results she wanted. After years of starting and stopping, something finally clicked. Kelly shares what shifted when she stopped chasing quick fixes and started focusing on simple, repeatable habits that actually fit into her real life. We talk about the truth behind food noise, why convenience foods were keeping her stuck, and how leaning into whole foods, structure, and consistency helped her lose over 16 pounds without feeling restricted. If you're tired of constantly starting over and never seeing the physical results you know you are very capable of achieving – you're going to leave today's episode inspired to make a change and with tips that will actually help you see results. Purchase 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:

Welcome back to episode three of my 4-part mini series on restarting your weight loss journey—for good, where we're cutting through the noise and focusing on what actually works. If you feel like you're always "back at day one," having to restart your weight loss journey over and over again, this episode will show you why that keeps happening and what actually needs to change so you don't keep repeating the same cycle. I'm breaking down the patterns that keep you stuck in the all-or-nothing dieting cycle, the shifts I see with women who actually lose weight and keep it off, and how to approach your habits, diet, and progress in a way that removes the need to constantly restart. This approach is not about doing it more perfectly this time. It's about approaching weight loss differently enough that you don't have to keep starting over. By the end of this episode, you'll understand how to break the restart cycle for good and make this the last time you have to begin again. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside 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:

Why are you working so hard… and still not seeing the scale move? Welcome back to episode three of my 4-part mini series on restarting your weight loss journey — for good, where we're cutting through the noise and finally focusing on what actually works. This series is inspired by the real conversations I have every single day with my clients, and today's episode is all about helping you stop spinning your wheels and start seeing real progress. In this episode, we're getting clear on what truly matters for fat loss and what's just distracting you. I'm breaking down the exact "levers" that actually move the needle (and the ones that don't), why doing more isn't always better, and how to shift out of that exhausting cycle of trying everything without seeing results. By the end of this episode, you'll know exactly what to focus on, what to ignore, and how to approach fat loss in a way that's intentional, efficient, and actually works for your body so you can finally stop guessing and start seeing progress. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside HERE. Purchase Lean Without Logging 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:

Why does it feel like you're doing everything right… and still not losing weight? Welcome back to part two of my 4-part mini series on restarting your weight loss journey — for good. This series is inspired by the real conversations I have every day with my 1:1 clients, and for the first time, I'm bringing those exact shifts directly to you. In this episode, we're getting honest about why your weight is actually stuck. I'm breaking down the six most common patterns I see that keep women spinning their wheels, even when they feel like they're eating well and trying their best. These are the small things that add up, the habits that seem "fine" (but aren't moving the needle), and the difference between hoping something works… and actually following a clear, intentional plan that leads to fat loss. By the end of this episode, you'll understand exactly what's keeping you stuck and walk away knowing what needs to change to finally see progress on the scale. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside 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:

What makes this time different from every other time you've tried to lose weight? Welcome to my brand new 4-part mini series on restarting your weight loss journey… for good. This series was inspired by the real conversations I have daily with my 1:1 coaching clients — and for the first time, I'm bringing those exact, game-changing shifts directly to you. This series is for the woman who feels like she's always "starting over." The one who can lose a few pounds, but struggles to keep it off — and is ready to understand what actually needs to change so the results finally stick. In this first episode, we're diving into the shame that often comes with restarting, especially when maintaining weight loss has felt hard in the past. I break down the emotional attachment so many women have to their progress, and show you how to shift into a more factual, grounded approach so small setbacks don't turn into full-blown spirals. By the end of this episode, you'll start to see your journey through a completely different lens… where setbacks aren't failures, but data. Because this time around isn't about starting over, it's about finally doing it differently. MARK YOUR CALENDARS: On April 12th, the doors to Hot & Healthy Membership open. Join 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 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!    

For over a decade, I've helped 7,000+ women use data (not diets) to lose more weight in 3 months than they had all year long.… And now it's your turn. Doors are officially opening for the first time in a YEAR to the Hot & Healthy Membership. In today's episode, I'm breaking down everything you need to know — what's been upgraded inside the program, what you can expect when you join, and a behind-the-scenes look at what we've been building over the past year to create an even better experience (and better results) for you. Get excited! Doors open Sunday April 12th! Join the Hot & Healthy Membership: 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:

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:

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:

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:

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:

I'm re-releasing my most downloaded episode this week! Because it feels more important and necessary right now than ever before: What is maturation? When you do this work, you'll find the teachings land in a completely different way, because of where you are now listening from.Why do we have consistent problems that keep repeating no matter how much we try to change and solve them?Unless we outgrow the survival identity formed in our early childhood, our life will continue to organise around it. And as long as this stays unconscious, it will continue to rob us of the power to create the life we were meant to live.In this episode, I'll share how we as a species can mature into a new way of being and outgrow the blind spots that are colouring our reality.You'll Learn:Practical strategies for recognising and overcoming blind spotsHow to grow and evolve beyond your childhood survival identity The shift from managing survival to outgrowing itHow to live your life from higher levels of maturity, consciousness, and potential And lot's more!— Ready to Go Deeper? Take Your First Step Into This Life Changing Work…Listening to Life: A 4-Day Intensive Transformative Programme to completely shift beyond the current limitations, repeating problems, and patterns in your life. Discover an entirely new possibility for who you truly are and the life you can live.Join our Programme Priority List to get the latest news: https://nickyclinch.lpages.co/listening-to-life-opt-in/ Book Your Call with Our Team: https://calendly.com/d/cw78-zx3-wdt/listening-to-life-discovery-call PLUS✉️ Join Outgrowing Survival with Nicky Clinch: https://nickyclinch.activehosted.com/f/27Free weekly deep teachings and reflections from Nicky to mature your being and outgrow survival.This is your invitation to go beyond surface-level change and start transforming at the root.Connect with Nicky: Visit my website: https://nickyclinch.com/ Find me on Instagram: https://www.instagram.com/nicky_clinch/ Find me on Facebook: https://www.facebook.com/nickyclinchmaturation Let's connect on LinkedIn: https://uk.linkedin.com/company/nicky-clinch-surrender---Remember:  Transformation always feels uncomfortable - until it doesn't. Your next breakthrough might just be on the other side of what feels like falling apart.

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:

In this week's episode, Nicky is joined by her partner and love Nick Onken for a raw, unscripted conversation recorded just days after returning from a profound seven-day couples Divine Union immersion in Costa Rica.Nothing was prepared. Nothing was scripted. What you'll hear is two people still integrating one of the most transformative experiences of their lives. The real, tender, and sometimes uncomfortable truth of what it means to do deep work together, and what becomes possible when you do.This episode picks up where their first conversation left off, going deeper into the dynamics of masculine and feminine energy, the wounds we carry into relationships, and what it truly looks like to choose each other at a root level.You'll Learn:Their profound experience throughout their divine union immersionWhy the distinction between "I need you to feel complete" and "I cannot reach my highest without you” changes everything The childhood wounds (strict religious control, inherited scarcity, a mother's survival) that were showing up in their relationship, and how they traced them to the rootHow to navigate conflict without drama, process your triggers before bringing them to your partner, and repair without keeping scoreAnd lot's more!— Ready to Go Deeper? Take Your First Step Into This Life Changing Work…Listening to Life:A 4-Day Intensive Transformative Programme to completely shift beyond the current limitations, repeating problems, and patterns in your life. Discover an entirely new possibility for who you truly are and the life you can live.Join our Programme Priority List to get the latest news: https://nickyclinch.lpages.co/listening-to-life-opt-in/ Book Your Call with Our Team: https://calendly.com/d/wvpz-r6zs/maturation-discovery-callPLUS✉️ Join Outgrowing Survival with Nicky Clinch: https://nickyclinch.activehosted.com/f/27Free weekly deep teachings and reflections from Nicky to mature your being and outgrow survival.This is your invitation to go beyond surface-level change and start transforming at the root.— Connect with Nicky: Visit my website: https://nickyclinch.com/ Find me on Instagram: https://www.instagram.com/nicky_clinch/ Find me on Facebook: https://www.facebook.com/nickyclinchmaturation Let's connect on LinkedIn: https://uk.linkedin.com/company/nicky-clinch-surrender---Remember:  Transformation always feels uncomfortable - until it doesn't. Your next breakthrough might just be on the other side of what feels like falling apart.

In this episode, I'm breaking down everything you need to know about body recomposition – especially if your goal is to lose body fat and look leaner without obsessing over the scale. Here's the truth: Not all progress is created equal. Weight loss and fat loss are not the same thing. And many women make the mistake of chasing fast scale drops that ultimately leave them feeling smaller… but not stronger, toned, or confident. In today's episode, I'm covering: ✅ The difference between weight loss and fat loss ✅ What body recomposition really means (and why it matters) ✅ The 3 core things you must focus on if your goal is to lose fat and gain muscle at the same time I'm also breaking down exactly how to achieve the body recomposition shift so many women are craving right now: looking leaner, feeling stronger, and finally seeing their workouts pay off. MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, click HERE. Grab the simple Protein Chart to know how much protein to be eating HERE. Book a Game Plan Consultation 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:

If you eat healthy foods but are struggling to see the scale move, today's episode is for you. The reality is… healthy eating and wholesome food choices are important. But you know what's equally, if not more, important if you want to lose fat? Eating in a calorie deficit so you're communicating to your body to release fat, use it as fuel, and ultimately lose weight. That's why on today's episode, I'm sharing 7 easy food swaps to help you save calories if your goal is fat loss. One of the simplest ways to approach fat loss without overthinking everything is to look at how you're eating now and make small, strategic swaps that don't feel depriving but still move you closer to your goals. If you're ready to see the scale move and body fat visibly decrease, you're going to love these easy food swaps. In some cases, you may not even notice you're saving calories while still supporting fat loss. Get started with our 30 Day Fat Loss Plan HERE. MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, 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:

On today's episode, I'm sitting down solo to answer a question submitted by a listener named Rachel about how to transition away from calorie and macro tracking without losing progress. Food logging can be incredibly effective for both weight loss and maintenance because it helps you be intentional and specific with your choices. Because of that, many women start to wonder how it is possible to maintain results without tracking. In this episode, I break down 5 practical tips to help you transition from tracking your food to a more intuitive, flexible approach without gaining weight. I also share unfiltered insights from over a decade of coaching women through this exact transition. We'll talk about what actually works, what does not, and why your fitness identity is often overlooked but critically important when it comes to long term success without tracking. MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, 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:

If you have ever hit 5 or 6pm and thought, "I cannot make one more decision today, especially about dinner," this episode is for you. On today's Q&A episode, I am answering a listener question from Lindsey about what to do when you feel completely drained by the end of the day and find yourself defaulting to quick, reactive food choices that do not support your weight loss goals. We are talking about why decision fatigue hits so hard in the evenings and how it quietly sabotages dinner, consistency, and progress when you do not have a simple plan in place. In this episode, I break down four practical and realistic strategies to help you: ✅ Always have something ready for dinner, even on your busiest days ✅ Reduce decision fatigue so dinner feels automatic instead of overwhelming ✅ Stop relying on last minute choices that lead to overeating or regret ✅ Stay consistent with weight loss without needing more motivation or energy These are the exact strategies I use with my 1:1 clients to help them stay on track when life is full, schedules are packed, and bandwidth is low. If dinner is the hardest meal for you to stay consistent with, this episode will help you create a plan that works with your real life. 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:

Is weight loss actually more challenging for petite women? In today's solo episode, I'm answering a listener question from Erica, a petite woman who feels completely stuck with fat loss, despite "doing everything right." If you're 5'3" and under, you know the struggle: a 5 pound gain can feel like 10, and progress can feel painfully slow. But the flip side? When petite women lose weight, the results show fast… which can be incredibly motivating! But this only happens when you're using the right strategy. In this episode, I'm breaking down realistic, sustainable petite weight loss strategies so you can lose fat without eating under 1,200 calories, overtraining, or feeling restricted. We talk through why fat loss can feel harder in a smaller body, whether shorter women truly have a disadvantage, and the exact adjustments I make with my own petite clients to help them see results. If you're a petite woman who wants to lose weight, break through a plateau, and finally feel confident in your approach – this episode is for you. In this episode, you'll learn:

On today's episode, I'm sitting down solo to answer a listener question from Rachel about what to do when volume eating is no longer working for fat loss. If you already make healthy food choices but aren't seeing progress on the scale, this episode will help you identify what else needs to be adjusted in your nutrition approach so fat loss can start happening again. I break down why eating healthy is not the same as eating in a way that supports fat loss, and I share 4 bite-size, practical tips you can start using today – specifically for women who already "eat well" but feel stuck. If you're wondering what else you could possibly focus on besides just eating more vegetables to lose weight, this episode will help you pinpoint exactly what to change to break through your plateau. 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 answer a question we've been getting a lot inside the Hot & Healthy Community lately: how to determine a proper goal weight for fat loss. For some women, setting a goal weight can be helpful. For others, it can quietly sabotage their fat loss efforts. That's why in this episode, I'm breaking down five best practices to help you decide whether a goal weight actually makes sense for you — and how to approach it if you choose to set one. I'm also diving into the parameters that should guide whether a goal weight is appropriate, the research-backed numbers you can use to reality check your expectations, and how I recommend using goal weights as a tool (rather than a source of pressure) while you're actively in a fat loss phase. By the end of this episode, you'll feel clearer and more grounded in how to set a personal goal weight for your fitness journey, and how to adjust it as your body and goals evolve. 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:

Host/s: Emily Goulette Editor: Sarah Johnson Music: Samuel James Justice Radio is a WMPG production. Justice Radio: Tackling the hard questions about our criminal legal system in Maine. This week: Emily’s interview with second year law student Mica Gonzalez about inequity and inaccessibility in our criminal legal system and the path forward. FMI: ruffnerlaw.com/ About the hosts: The Justice Radio team includes: Catherine Besteman is an abolitionist educator at Colby College. Her research and practice engage the public humanities to explore abolitionist possibilities in Maine. In addition to coordinating Freedom & Captivity, she has researched and published on security, militarism, displacement, and community-based activism with a focus on Somalia, post-apartheid South Africa, and the U.S. She has published nine books, contributed to the International Panel on Exiting Violence, and received recent fellowships from the American Council of Learned Societies and the Guggenheim and Rockefeller Foundations. MacKenzie Kelley is a formerly incarcerated woman in long term recovery. She is a teachers assistant for inside-out courses through MIT. MacKenzie works at the Maine Prisoner Reentry Center as a reentry specialist, peer support and recovery coach. She is the program director for Reentry Sisters, a program designed to assist women reentering the community from prison. Linda Small is the founder and executive director of Reentry Sisters, a reentry support organization specializing in a gender-responsive and trauma-informed approach for women, serving Maine and beyond. She is a Project Coordinator for the Maine Prisoner Advocacy Coalition. Linda serves on the Maine Prison Education Partnership board at UMA and the New England Commission for the Future of Higher Education in Prison through The Educational Justice Institute at MIT. The Young People's Caucus (YPC) builds pathways for young people who have been directly impacted by systems involvement and systemic oppression to have a genuine voice and power in decision making in Maine. We create opportunities and connect young people, agency partners, and policy makers to work together to create public systems that support and empower all young people, with a focus on youth who have experienced the juvenile justice and foster care systems. MIDC: Maine Indigent Defense Center is a criminal defense firm accepting only court-appointed cases in primarily Cumberland and York counties. We bring a holistic approach to every criminal case, collaboratively addressing our clients' problems outside the courtroom, which are the problems that often bring them into court in the first place. By addressing these issues we believe our clients are able to achieve better outcomes in and out of court. MIDC was formed in December of 2007 amid cuts to funding for court appointed attorneys. Today, MIDC splits time between representing individual clients, working with students, collaborating with other professionals in our community to work towards a fully holistic defense model, and advocating for reform by providing a critical voice at the legislature and other forums. Robert J. Ruffner: Robert Joseph Ruffner, Director of MIDC. grew up in New England and is a graduate of Clark University ('92). Rob attended Washington University in St. Louis School of Law ('96) where, to no one's surprise, he was Managing Editor of the Devil's Advocate. After a short stint as a defense attorney Rob worked as a prosecutor in St. Louis, Missouri and Portland, Maine. In 2001 Rob returned to his true calling, criticizing the State Criminal Defense, forming his own practice to focus exclusively on criminal (almost entirely indigent) defense. A Life Member of the National Association of Criminal Defense Lawyers, Rob is also member of the Maine State Bar Association and Maine Association of Criminal Defense Lawyers and was the recipient of the 2009 MACDL, Unsung Hero Award for “highest level of commitment, passion and tireless pursuit of justice in the representation of indigent defendants”. Rob is never far from his three senior Labrador Retriever partners, Luke (8), Gideon (3) (featured on Our Team page) and Flynne (6 months). When he isn't Monday morning quarterbacking the Commission during public comment or poking the State in the eye with a stick, Rob spends as much time as possible with Luke, Gideon and Flynne in a tent in the remote woods of Vermont, from where he “Zooms” back to court in Maine … and pokes the State a little more. Emily Goulette: Emily is a Maine native and 2019 graduate of Colby College. Emily then earned her J.D. from the University of Maine School of Law (2023) where she worked in Cumberland Legal Aid Clinic's Youth Justice Clinic representing youth in criminal and education matters. Emily assisted in re-instituting Maine Law's chapter of the Student Animal League Defense Fund while working for the Animal Refuge League of Greater Portland. Emily also interned for Webb Law Firm during law school, assisting on misdemeanor and felony cases. Before joining the Maine Indigent Defense Center, Emily advocated for Maine's homeless population supporting youth and their families through Homeless Youth Services at the Opportunity Alliance in South Portland, ME. Emily (alongside her service dog Finley) now serves as the Director of Policy and Development for MIDC, creating new MIDC initiatives, running the robust student programming, and kick-starting Maine's newest non-profit – The Center for Indigent Defense Studies. Emily lives in Hollis, ME with her horse (Chevy) and problem-causing dog and cat (Stanley and Lennie, respectively). The post Justice Radio 1/29/26: Mica Gonzalez first appeared on WERU 89.9 FM Blue Hill, Maine Local News and Public Affairs Archives.

Simplifying your website can make a big impact on your business by improving navigation, saving time on updates, and boosting conversion rates. Let's break down the website pages you likely don't need and show you how to focus on the ones that actually matter. YOU WILL LEARN:  Why having too many pages can confuse visitors and dilute your message.  The common unnecessary pages you can remove, like separate "Our Team" or "Our Process" pages.  What core pages your website needs to function effectively.  How fewer pages can improve both SEO and visitor experience.  Practical steps for reviewing and simplifying your site.

On today's episode, I'm sitting down solo to address one of the most frustrating struggles women face when trying to lose weight: working out consistently but not seeing fat loss. I'm breaking down the idea of "out-exercising a bad diet," and exactly how I coach clients through this mistake. You'll learn why adding more workouts isn't the answer, why nutrition is the foundation for body fat loss, and how to reset your approach if your current routine isn't delivering results. We'll also talk about how exercise can quietly become a crutch that keeps you stuck, the signs you may be over-exercising, and how shifting your priorities can completely change your progress. By the end of this episode, you'll know how to make your workouts more intentional — so they finally work with your body and goals, instead of against them. 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 losing weight postpartum, especially while breastfeeding, so you can feel more confident in your body without negatively impacting your milk supply or mental health. Weight loss is challenging for anyone, but after having a baby, it can feel even harder. Limited bandwidth, less time for yourself, and conflicting advice make it tricky to know what's safe and effective. In this episode, I answer a listener's question about losing weight while nursing. I share my own experience and explain how I support postpartum clients in navigating these goals safely. You'll learn how to approach a calorie deficit intentionally, protect your milk supply, and get my top nutrition and training tips for moms. 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:

Host/s: Linda Small Editor: Sarah Johnson Music: Samuel James Justice Radio is a WMPG production. Justice Radio: Tackling the hard questions about our criminal legal system in Maine. FMI: groundwaterinstitute.com/ About the hosts: The Justice Radio team includes: Catherine Besteman is an abolitionist educator at Colby College. Her research and practice engage the public humanities to explore abolitionist possibilities in Maine. In addition to coordinating Freedom & Captivity, she has researched and published on security, militarism, displacement, and community-based activism with a focus on Somalia, post-apartheid South Africa, and the U.S. She has published nine books, contributed to the International Panel on Exiting Violence, and received recent fellowships from the American Council of Learned Societies and the Guggenheim and Rockefeller Foundations. MacKenzie Kelley is a formerly incarcerated woman in long term recovery. She is a teachers assistant for inside-out courses through MIT. MacKenzie works at the Maine Prisoner Reentry Center as a reentry specialist, peer support and recovery coach. She is the program director for Reentry Sisters, a program designed to assist women reentering the community from prison. Linda Small is the founder and executive director of Reentry Sisters, a reentry support organization specializing in a gender-responsive and trauma-informed approach for women, serving Maine and beyond. She is a Project Coordinator for the Maine Prisoner Advocacy Coalition. Linda serves on the Maine Prison Education Partnership board at UMA and the New England Commission for the Future of Higher Education in Prison through The Educational Justice Institute at MIT. The Young People's Caucus (YPC) builds pathways for young people who have been directly impacted by systems involvement and systemic oppression to have a genuine voice and power in decision making in Maine. We create opportunities and connect young people, agency partners, and policy makers to work together to create public systems that support and empower all young people, with a focus on youth who have experienced the juvenile justice and foster care systems. MIDC: Maine Indigent Defense Center is a criminal defense firm accepting only court-appointed cases in primarily Cumberland and York counties. We bring a holistic approach to every criminal case, collaboratively addressing our clients' problems outside the courtroom, which are the problems that often bring them into court in the first place. By addressing these issues we believe our clients are able to achieve better outcomes in and out of court. MIDC was formed in December of 2007 amid cuts to funding for court appointed attorneys. Today, MIDC splits time between representing individual clients, working with students, collaborating with other professionals in our community to work towards a fully holistic defense model, and advocating for reform by providing a critical voice at the legislature and other forums. Robert J. Ruffner: Robert Joseph Ruffner, Director of MIDC. grew up in New England and is a graduate of Clark University ('92). Rob attended Washington University in St. Louis School of Law ('96) where, to no one's surprise, he was Managing Editor of the Devil's Advocate. After a short stint as a defense attorney Rob worked as a prosecutor in St. Louis, Missouri and Portland, Maine. In 2001 Rob returned to his true calling, criticizing the State Criminal Defense, forming his own practice to focus exclusively on criminal (almost entirely indigent) defense. A Life Member of the National Association of Criminal Defense Lawyers, Rob is also member of the Maine State Bar Association and Maine Association of Criminal Defense Lawyers and was the recipient of the 2009 MACDL, Unsung Hero Award for “highest level of commitment, passion and tireless pursuit of justice in the representation of indigent defendants”. Rob is never far from his three senior Labrador Retriever partners, Luke (8), Gideon (3) (featured on Our Team page) and Flynne (6 months). When he isn't Monday morning quarterbacking the Commission during public comment or poking the State in the eye with a stick, Rob spends as much time as possible with Luke, Gideon and Flynne in a tent in the remote woods of Vermont, from where he “Zooms” back to court in Maine … and pokes the State a little more. Emily Goulette: Emily is a Maine native and 2019 graduate of Colby College. Emily then earned her J.D. from the University of Maine School of Law (2023) where she worked in Cumberland Legal Aid Clinic's Youth Justice Clinic representing youth in criminal and education matters. Emily assisted in re-instituting Maine Law's chapter of the Student Animal League Defense Fund while working for the Animal Refuge League of Greater Portland. Emily also interned for Webb Law Firm during law school, assisting on misdemeanor and felony cases. Before joining the Maine Indigent Defense Center, Emily advocated for Maine's homeless population supporting youth and their families through Homeless Youth Services at the Opportunity Alliance in South Portland, ME. Emily (alongside her service dog Finley) now serves as the Director of Policy and Development for MIDC, creating new MIDC initiatives, running the robust student programming, and kick-starting Maine's newest non-profit – The Center for Indigent Defense Studies. Emily lives in Hollis, ME with her horse (Chevy) and problem-causing dog and cat (Stanley and Lennie, respectively). The post Justice Radio 1/22/26: Beneath the Surface with the Groundwater Institute first appeared on WERU 89.9 FM Blue Hill, Maine Local News and Public Affairs Archives.

On today's episode, I'm sitting down solo to answer a question from one of our amazing listeners about why the last five pounds can feel so much harder to lose. I break the episode into two simple parts. First, I explain why the last five pounds are harder for everyone — medication or not. As you lose weight and body fat, the rules of the game change. Your body gets leaner, which creates new challenges when it comes to maintaining a calorie deficit and targeting body fat loss through your training and macros, often requiring different strategies or small adjustments to your plan. Then, I walk you through exactly how to approach losing that final bit of weight so you can truly tone up and lean out. This helps you change your body fat percentage — instead of doubting your approach or wondering if it's even working. If you're determined to keep making progress but know your plan needs a refresh for this final push, today's episode will connect the dots so you can work smarter, not harder — and stop spinning your wheels with a plan you're not fully confident in. 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:

If social media has you feeling confused about how you should be eating for your goals, you're going to love this episode. On today's episode, I'm breaking down exactly how much you should be eating for fat loss — and whether most women are actually not eating enough or eating too much. I'm sharing some honest, important real talk on why social media gets this conversation so wrong, and how that misinformation is actively preventing many women from losing fat. I also walk you through the different scenarios I see as a Registered Dietitian when someone is unknowingly overeating versus unintentionally undereating and sabotaging their progress, so you can gain clear insight into what may be keeping you stuck. By the end of this episode, you'll feel confident about what — and how much — you should be eating for fat loss. You'll learn how to find your calorie deficit sweet spot, stop the restrict-then-overeat cycle, and finally make sense of why your weight hasn't been moving. Grab the Fat Loss Calorie Calculator HERE Get the 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:

On today's episode, I'm sitting down solo to talk about one of the most frustrating moments on a fat loss journey: When you've lost weight but now can't seem to lose any more. If you feel like the scale suddenly refuses to budge — leaving you confused, discouraged, or wondering what in the world you could possibly be doing wrong… this episode is for you. I break down exactly why weight stalls happen, why they are actually normal and not a sign that your body is broken, and the practical strategies you can use to respond to plateaus and continue making progress. By the end of this episode, you'll have a clear, grounded plan for breaking through a weight loss stall without panic or restriction. You'll walk away knowing which simple adjustments actually matter, how to reestablish progress with intentional changes, and why plateaus are often the doorway to your next level of results. GET 40% OFF YOUR FIRST HUNGRYROOT ORDER. Plus the first 100 listeners will get a free gift. Use my code SORORITYNUTRITIONIST on checkout. Shop 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 sitting down solo to break down one of the most confusing and overthought questions in fat loss right now: Do calories or macros matter more for body fat loss? If you're feeling confused by all the contradictory information on the internet when it comes to shedding body fat, today's honest conversation will help set the record straight and clarify exactly what you should be focusing on to see results. By the end of this episode, you'll walk away with clarity, confidence, and a much simpler approach to fat loss that actually feels doable in real life. You'll finally understand the role calories and macros play in fat loss — and how to hit your targets without second-guessing every bite or decision you make. WE START JAN 12TH! Join Slim Down, Eat Up HERE Grab the 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:

On today's episode, I'm sitting down solo to share five practical fat loss tips you can carry into 2026 — and start using today — to help you lose 10 pounds or more in the New Year. If you're coming out of the holidays craving structure, momentum, and a plan that actually feels doable, this episode is your January jumpstart. The tips I'm highlighting are the exact habits I rely on for myself and my clients as a Registered Dietitian… habits that make fat loss feel easier, eating more practical, and the entire journey far less complicated or overwhelming. Whether you're currently maintaining your weight or coming off a bit of holiday weight gain, this episode will walk you through exactly how to start burning fat and continue making steady progress, without questioning every bite or overthinking whether you're "doing it right." WE START JAN 12TH! Join Slim Down, Eat Up HERE Grab the Mix and Match High Fiber Cheat Sheet 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:

2026 is here, and it's time to permanently lose weight — once and for all. In today's solo episode, I'm calling out the four biggest weight loss mistakes I do not want you making in 2026, especially if you feel like you've tried everything and still can't get results that last. These are the exact patterns I've seen over and over throughout 2025 that keep women stuck year after year. For each mistake, I break down what it is, why it holds you back, and how to approach your goal differently in a way that's rooted in science, practicality, and real life (instead of restriction, overcomplication, or starting over again). I also share a bonus tip that ties everything together and helps you avoid self-sabotaging before your progress even has a chance to build. From understanding what your body actually needs to making food choices feel simpler and more intuitive, by the end of this episode you'll walk away with a solid, grounded framework you can actually stick to for real results. I want 2026 to be the year you finally stop starting over and start seeing sustainable change — and this episode will help you do exactly that. WE START JAN 12TH! Join 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:

On today's episode I am sitting down solo to walk you through exactly how to lose weight after Christmas without falling into the guilt-driven holiday spiral that keeps so many women stuck. If the scale is up, your jeans feel tighter, or your brain is already jumping to "I ruined everything" mode, this conversation is your reset.  I'm breaking down what's actually happening in your body after a few days of indulgence, why overeating during the holidays does not equal real fat gain, and the sneaky all-or-nothing traps that make January feel so much harder than it needs to be. I also share a realistic fat loss roadmap you can actually follow in real life, including what to focus on first, what to stop doing immediately, and how to get your body back into fat burning mode without restriction, detoxes, or punishing workouts. By the end of this episode, you'll feel more in control and clear on your next steps on how to stop spiraling and finally reset in a way that works with your body and your life. Get the Fat Loss 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:

On today's episode, I'm sitting down solo to help you prepare for all the holiday gatherings, dinner parties, and events coming your way by sharing my top tips for enjoying the season without sabotaging your progress. If the holidays make you anxious about overeating or feeling guilty for indulging (especially because you love food) — this episode will help you navigate it all with intention while still enjoying yourself. I'm breaking down six simple strategies I personally rely on to move through events with confidence so you can enjoy festive foods, handle social pressure, and stay grounded even when everything feels tempting or chaotic. By the end of this episode, you'll walk away feeling confident in how to navigate social eating this holiday season while staying on track with your fitness goals. 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes:

On today's episode, I'm chatting with Alyssa, who lost 20 pounds by finally putting herself first — not through restriction or perfection, but by making simple, realistic changes that actually fit into her life. If you're in a season of survival right now or navigating a major life transition… and you're tired of feeling uncomfortable in your skin while everyone else's needs come before your own, Alyssa's story is going to speak right to you. After years of surviving, sacrificing, and pushing her own needs to the bottom of the list, Alyssa decided something had to change. Her journey is raw, relatable, and such an important reminder that when you start caring for yourself, everything else gets better. Inside the episode, Alyssa shares: ✅ The simple, doable tweaks that boosted her energy, confidence, and weight loss results without giving up travel, flexibility, or the foods she loves ✅ How she ditched keto and the dieting rules for good and finally started building real momentum that yielded incredible results ✅ Why learning what actually matters for fat loss helped her create lasting progress ✅ What breaking old patterns has meant for her as a mother and her daughter as she heads off to college ✅ How shifting out of survival mode completely changed the trajectory of her health and life By the end of this episode, you'll walk away with a clear understanding of how to begin seeing progress and where you can start… even if you feel exhausted, overwhelmed, or stuck. 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 Katie on fat loss before conception. If you are at a weight right now that makes you scared to conceive, or perhaps have been told losing weight will help you on your conception journey, this episode covers exactly this. I'm discussing how fat loss can fit into the journey of trying to conceive and pregnancy, Dietitian-approved strategies on how to lose body fat safely while supporting fertility, my top personal tips and best practices for women looking to become healthier before starting a family and why I believe investing in your body and health BEFORE baby is crucial. If you've considering expanding your family now or in the future, I hope you enjoy today's episode and the simple but powerful strategies I share to support your journey. 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 one of my 1:1 coaching clients, Allison, who's sharing how she broke through her plateau and lost the last 10 pounds — not by pushing harder, but by doing less. It sounds counterintuitive, but "less" can actually be the key to better fat loss. When you're stuck, it's rarely about motivation or effort. More often, your effort is solid… but your plan isn't intentionally targeting what's truly holding you back. In the episode, Allison opens up about: ✔️ What she did to lose the first 10 pounds postpartum versus the last 10 pounds on her journey, and what had to shift. ✔️ Why intentionality matters more than intensity for body fat loss. ✔️ Simple but intentional shifts she made to make weight loss easier in the busiest season of her life (as a mom, wife and successful businesswoman). ✔️ How she went from 60-hour workweeks, two kids under five, frequent travel, and total burnout to losing weight faster than she expected with shorter workouts, simpler meals, and way more flexibility than she believed was "allowed." By the end of this episode, you'll walk away with a calmer, more grounded perspective on what it really takes to lose the last bit of weight and why the strategy that gets you started isn't always the strategy that gets you to the finish line. 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 answering a question submitted by one of our amazing listeners named Lexi on what's better…. a 30g protein packed breakfast to start your day or skipping breakfast by intermittent fasting. By the end of the episode, you'll learn why intermittent fasting can work for fat loss, but also why starting your day with a proper, protein rich breakfast also can be very advantageous for body fat loss. I'll also share the exact factors I look to first when a client isn't shedding weight, how fasting can backfire if your meals aren't built correctly, and the one shift that creates predictable, sustainable fat loss far more consistently than skipping breakfast. 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 for a solo chat about one of the biggest struggles women face on Thanksgiving: feeling like they're ruining their progress by indulging in a fun, higher calorie meal. When you're in a groove with your fitness routine (or even just starting to see movement on the scale) – it can feel discouraging and frustrating when the holidays roll around. It's almost like they're designed to throw you off track. As a result, it's incredibly common for women on a fitness journey to experience food guilt. You want to enjoy the holidays, but you also don't want to sabotage your progress. That's why today I'm sharing six things I personally do (and encourage my clients to use) to enjoy holiday dinners while honoring your hunger and keeping your body in balance. By the end of this episode, you'll know exactly how to approach Thanksgiving — or any holiday meal — with balance, so you can feel satisfied (not stuffed) while still staying on track with your goals. P.S. Our biggest Black Friday sale goes live Friday, November 28th! We're offering 50% off sitewide on all of our programs for a few days only, so grab a plan while it's hot 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 I'm wrapping up my 6-part series, The Missing Piece, with a final episode on one of the most common issues women face when dieting that keeps them stuck. If you can lose a few pounds but gain them right back every week, there's a good chance you're caught in the extremes of dieting. Eating "good" and "clean" during the week often leads to intense cravings once the weekend hits, which can trigger overeating and overindulging. In today's episode, I'm breaking down this exhausting cycle and exactly how to overcome it. I'm sharing what true consistency really looks like, why being overly strict with your diet might be working against you, and what to do instead to smooth out your weekly calorie intake so you can finally stop starting over every Monday. By the end of today's show, you'll know how to break free from the all-or-nothing dieting cycle by building in intentional flexibility — so your results actually stick. Doors are open! Come join my new program, Slim Down, Eat Up and find out how eating more can finally help you weigh less. Join 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 I'm bringing you episode 5 of my 6-part series, The Missing Piece, and we're talking about one of the most overlooked habits that have kept my clients stuck – that you may be doing, too. While that 30 minutes to even an hour you spend crushing it in the gym is amazing, what about the other 23 or so hours in the day? If this sounds like you, in today's episode I'm breaking down why your daily movement outside the gym matters just as much as your training (if not more) and how neglecting the other hours in the day might just be what is stalling your progress. If you've ever felt frustrated that your hard work in the gym isn't showing up in the mirror, this episode will show you the missing piece that ties it all together. PS: Doors are open! Come join my new program, Slim Down, Eat Up and find out how eating more can finally help you weigh less. Join 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 I'm bringing you episode 4 of my new 6-part series, The Missing Piece, where I'm addressing why "hitting your macros" doesn't always yield fat loss and the progress you think it will. If you're putting in the work, logging your food, and still finding progress out of reach – this episode is for you. In today's episode I'm revealing the massively overlooked reason your body might be holding onto weight and fat despite appearing to "hit your macros" as you log your food. I'm sharing why what you eat (not just how much you eat) matters if your goal is to lose body fat and lean out. By the end of this episode, you'll walk away confidently knowing how to hit your nutrition goals, make your hard work count, and finally see those fat loss results you deserve. Grab the Mix and Match Fiber Cheat Sheet 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 I'm bringing you episode 3 of my new 6-part series, The Missing Piece, and we're talking about one of the biggest mistakes women make when it comes to carbs that can lead to difficulty losing body fat and that's often overlooked. Are carbs really the enemy, or is it the way you're eating them that's sabotaging your body goals? Today I'm sharing the truth behind carbs and explaining how this category of foods are not created equal when it comes to your metabolism. Some carbs spike your blood sugar and leave you hangry, whereas others are literally designed to keep you full for hours and sculpt a fit body. In today's episode, I'm breaking down the two most common mistakes women make when it comes to carbs in their diet, why your macros might look perfect on paper but still leave you stuck, and the science-backed approach to building a balanced plate that fuels fat loss and keeps you fuller longer. P.S. Ready to eat more and finally weigh less? My new program Slim Down, Eat Up drops Sunday, November 16th — mark your calendar! 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 HEREGet Support & Personally Work With Us HERE Related Episodes:

Today I'm bringing you episode 2 of my new 6-part series, The Missing Piece, and we're talking about one of the biggest "missing pieces" my clients are secretly struggling with that holds them back from fat loss which is related to their protein intake. When it comes to protein, there's usually no in between. You either think you have to eat like a body builder because of social media content you see online, or you barely eat sufficient protein at meals and you're drastically underconsuming this important nutrient for fat loss. Either way, protein is important and the goal is not to eat too much or too little – but instead the right amount. I'm breaking down why not eating enough protein can hold you back, why knowing protein is important isn't enough and how understanding your unique requirements is the first step towards successful fat loss and what actually happens to your body (and appetite) when you miss that 20–30g sweet spot at each meal. Plus, I'll share my go-to strategies for building satisfying, high protein meals without living on protein shakes and cottage cheese, or thinking you need to be a bodybuilder. Grab your Free 30 Gram Protein Cheat Sheet 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 an exciting day because I'm kicking off episode 1 of my new 6-part series, The Missing Piece: where we uncover what's really holding you back from seeing fat loss progress and how to fix it. Today's episode features one of the biggest "missing pieces" I see when working with clients when it comes to how big and filling their meals are versus their snacking habits. I'm walking you through the food audit red flags I see most as a Registered Dietitian, the rule of thumb I always live (and coach) by when it comes to calorie content in meals versus snacks, and the simple shifts you can make to stop letting "snacks" call the shots in your day and seriously accelerate your progress. By the end of this episode, you'll know exactly how to build meals that keep you full so you can boost your metabolism, ensure you're satisfied and stop unintentionally sabotaging your progress through snacks. 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 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!  

On today's final episode as part of the Fit Girl Fall series this year, I'm answering a question submitted by one of our amazing listeners regarding how to measure your body fat while you're at home to be able to interpret if you're making progress or not with more certainty. One of the drawbacks of only using the scale to track your progress is sometimes you can lose body fat while gaining (or even maintaining muscle)... leading to body composition changes that aren't reflected on the scale. This means you can be making physical progress, looking leaner and even dropping your body fat percentage but the scale may not have budged anymore than a few pounds if that. This is why beginning a practice to track your body fat percentage and body composition is so crucial to your fitness journey, despite it sometimes being challenging without the right equipment. If you're ready to explore new ways to track your body composition and progress at home without needing fancy or expensive gadgets, this episode features my simple, at-home strategies I use with my own clients to measure progress in other ways than just the scale. Grab the Fit Girl Fall Challenge Bundle 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 as part of the Fit Girl Fall series, I'm sitting down to discuss a question submitted by our amazing listener Abbey on the benefits and drawbacks of traditional weight lifting versus a la carte fitness classes. We all know that using progressive overload as a technique when lifting weights allows your muscles to be challenged so you can see the results you want – but what happens when you do a la carte fitness classes such as Peloton Strength workouts? Do these workouts impact your results even if you enjoy them or they are convenient? Today's episode is going to address two things. First, is it a myth that you need to lift heavy weights to get lean and lose body fat? And secondly, I discuss the benefits and drawbacks of traditional weight lifting versus one-time classes such as Peloton Strength and Orangetheory so you know how to choose the right training style for your goals, schedule and fitness level. If you're looking to not just lose weight but reshape your body, this episode is going to help you figure out if what you're doing is enough for the results you want to see. Grab the Fit Girl Fall Challenge Bundle 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 as part of the Fit Girl Fall series, I am sitting down to discuss the truth around fasting for fat loss. Have you ever felt pressured to intermittent fast because of information you've seen on social media? Today I want to set the record straight by breaking down both the pros and cons to fasting as an approach to losing body fat, alongside what I want every woman to understand whether or not they decide to use this tool on their fitness journeys. My goal by the end of the episode is to help you be able to decide what actually works for YOU and your busy lifestyle – and finally understand what matters for fat loss beyond any social media hype. Grab the Fit Girl Fall Challenge Bundle 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: