Hot, Healthy, Never Hungry

Here's your roadmap to dropping 10 pounds before summer by addressing what's actually keeping your weight stuck.
Wanting to lose weight and being committed to the process are two very different things. If you want real results, you have to lock in on what works, and stop repeating what doesn't.
In today's episode, I walk you through three things:
1️⃣ The most common reasons you're not dropping weight
2️⃣ The simple shifts that help you create a calorie deficit (without obsessing over numbers)
3️⃣ How to layer these habits so the weight stays off (instead of losing a few pounds and gaining them right back)
If you're ready to stop "starting over" every Monday and finally build real momentum heading into summer, this episode is for you.
LEAN WITHOUT LOGGING: My NEW program will be available this Sunday March 1st to help you lose weight without counting calories.
30 DAY PLAN: Grab my 30 Day Fat Loss Meal Plans to lock into summer fat loss HERE
Apply for 1:1 Coaching: HERE
To connect with Lauren, click HERE
Submit your question for advice from Lauren on the show HERE
Take the free Weight Loss Personality Quiz HERE
Shop Our Meal Plans HERE
Get Support & Personally Work With Us HERE
Related Episodes:
🎙️Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress
🎙️Episode 353: 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year
🎙️Episode 267: If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things 
I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you feel like you're eating less and moving more but your body isn't changing, there's a reason — and it's probably not what you think.
The truth? "Eat less, move more" isn't bad advice. It's just wildly misunderstood.
That's why in today's episode, I break down why this phrase is so controversial, what it actually means in the context of fat loss, and why you can technically be doing both and still not be in a calorie deficit.
We'll define what "eating less" really looks like, what "moving more" should actually entail, and how vague, inconsistent habits are often the real reason results stall. I also address how nuance matters… your metabolism, hormones and how you move your body can influence how this eat less, move more equation works.
The biggest shift? It's not about working harder. It's about getting more intentional with your benchmarks, habits, and execution so your efforts become measurable and repeatable. When you identify where the breakdown is happening, fat loss stops feeling frustrating and starts feeling strategic.
Join RIP Calorie Counting Week HERE
Grab the Fat Loss Calorie Calculator HERE
1:1 Coaching with Lauren and Our Team of Dietitians: HERE
To connect with Lauren, click HERE
Submit your question for advice from Lauren on the show HERE
Take the free Weight Loss Personality Quiz HERE
Shop Our Meal Plans HERE
Get Support & Personally Work With Us HERE
Related Episodes:
🎙️Episode 359: Q&A: Why Your Workouts Aren't Leading to Fat Loss
🎙️Episode 356: Am I Eating Too Much Or Too Little For Fat Loss?
🎙️Episode 354: Do Calories Or Macros Matter More For Fat Loss?
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!

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:
🎙️Episode 353: 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year
🎙️Episode 327: Honest Truths About Speeding Up Your Fat Loss Progress
🎙️Episode 105: Why Fat Loss is Better Than Weight Loss
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!

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:
🎙️Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress
🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat
🎙️Episode 91: Flexible Calorie Tracking for Weight Loss
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 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:
🎙️Episode 258: Q&A: When Is It Time To STOP Tracking Calories?
🎙️Episode 11: SADIE'S STORy: Losing 10 Pounds & No Longer Needing to Calorie Track
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!