Explore every episode of Hot, Healthy, Never Hungry
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| 06 Mar 2025 | 279. If You Keep Losing And Regaining The Same 5 Pounds, This Is Why | 00:25:49 | |
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: 🎙️Episode 56: Why you keep regaining weight 🎙️Episode 230: AMBROSIA’S STORY: 17 Pounds Down After Losing & Regaining The Same 5 Pounds for 2 Year 🎙️Episode 241: Easy Tips To Jumpstart Your 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!
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| 22 Feb 2024 | 207. BONUS: Weight Loss Entitlement (What It Is & How To Overcome It) | 00:20:07 | |
Have you ever started a diet to only find yourself focusing on the scale every single day, only to see it not move as fast as you’d like (or not at all) - leading to frustration, overwhelm and annoyance? If this sounds just like you, what if I told you these are the initial signs of “weight loss entitlement” which is something that can really hold you back from seeing the results you desire so badly! That’s why I’m so fired up for today’s episode because I’m going to break down what weight loss entitlement is and paint the picture for you of what it looks like so you can see if it may be something you are struggling from. Plus, I’m going into why it happens and how you can overcome it. My hope for you is that you can truly understand why weight loss entitlement can hold you back, and how to change your approach so you feel amazing as you work towards your goals. Get advice from Lauren on the show: https://thesororitynutritionist.com/advice Mini Course from today’s episode: Stuck to Slaying Weight Loss Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Join My Program: The Hot & Healthy Membership Apply for coaching: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙️Episode 189: BONUS: Are You Ruining Your Progress By Doing These Things (Part 2) 🎙️Episode 182: FIT GIRL FALL: How To Be On Track (Even When You Don’t Track Your Calories) 🎙️Episode 175: FIT GIRL FALL: How To AVOID Falling Off Track With Your Fitness Goals During Fall 🎙️Episode 172: BONUS: Are You Ruining Your Progress By Doing These Things? 🎙️Episode 151: Are You Tracking Your Calories Wrong? 🎙️Episode 127: How To Stay ON TRACK When You’re OFF Your Routine 🎙️Episode 69: Goal Weights And How To Track Weight Loss Progress PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 24 Jul 2023 | 160. BONUS: Tips to Stay on Track While On Vacation | 00:12:21 | |
In this week’s mini episode, I discuss simple tips you can use on your next vacation to stay on track and even see progress while traveling.
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| 02 Jul 2024 | 232. How To Approach Alcohol on July 4th (Part 2) | 00:13:55 | |
On today's episode I am sitting down solo to discuss how to approach alcohol on July 4th. I share some of my top tips to help you plan your drinking to save calories and prevent dreaded hangovers without compromising enjoyment during the holiday weekend. Whether you're hitting the beach, a barbecue or a happy hour - this episode gives you the tools you need to have fun and stay on track. PS: Don’t forget yesterday’s episode linked below that covers how to approach food and your diet on July 4th! NEW: 20 Minute Meals for 20 Pounds Down Recipe 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 HEREGet Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 231: How to Approach Food & Your Diet on July 4th (Part 1) 🎙️Episode 156: How To Drink Alcohol While Losing Weight & What To Eat When You’re Hungover 🎙️Episode 224: 4 Tips To Stay On Track With Weight Loss During The Holiday Weekend 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! | |||
| 01 Jun 2023 | 152. ALLI'S STORY: From embarrassed to 13 pounds down | 00:36:17 | |
In this episode of Hot, Healthy, Never Hungry – I sit down with an amazing 90 Day Fit Babe Body client named Alli who’s been able to go from months of absolute no progress to 13 pounds down in 9 weeks! Alli started her journey inside the Membership where she actually reached a point of frustration with herself. She wrote a post after months of not showing up and putting in the work titled “I’m embarrassed I’m not holding myself accountable” because she knew what to do, but just couldn't do it. In this episode Alli shares the moment she decided to go all in on her weight loss goals and ask for additional support, what had to specifically change in her diet and approach to the weekends (plus alcohol) to lose this weight, and how she was able to break her fad dieting mindset. Not to mention she’s nearly 20 pounds down now as this episode goes live since we recorded a month ago!
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| 14 Mar 2024 | 211. What You Must Get Serious About If You Want To Lose Weight After 30 (Losing Weight As You Age Series) | 00:25:14 | |
Welcome back to the Losing Weight As You Age Series! In today’s episode I am diving into part 3 of our 5 part series and having a very open and important conversation about the things that you have to get serious about if you want to lose weight and you are over the age of 30. By the end of this episode you will understand why focusing on body composition is more important than being a slave to the scale, the importance of managing your carbohydrate intake as you age, how realistic expectations play into your ability to see success, and the crucial role self care has on your weight loss outcomes. Join my 30 Day Fat Loss Challenge: 30 30 in 30 Challenge Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Join my Program: The Membership Apply for coaching: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40’s (Losing Weight As You Age Series) 🎙️Episode 205: MOLLY’S STORY: 10 Pounds Down With LESS Workouts & MORE Carbs 🎙️Episode 48: From Mom-Guilt To HOT MAMA: How To Prioritize Yourself With Kids PS: Did you enjoy today’s episode? I’d greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!
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| 21 Dec 2023 | 195. The Correct Way To Set Up Your Calories and Macros To Lose Body Fat | 00:42:32 | |
In today’s episode, I break down how to calculate your calories and macros the accurate and most realistic way to lose body fat. If you’ve been wondering how to approach calorie and macro tracking for results, what to focus on and ensuring your calculations are accurate - this episode is for you! Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙️Episode 190: SARAH’S STORY: How To STOP Overeating And Lose 50 Pounds 🎙️Episode 187: PART 2: The Science Behind Building Muscle 🎙️Episode 186: PART 1: The Science Behind Fat Loss 🎙️Episode 178: FIT GIRL FALL: Do I Really Need To Hit 10k Steps For Fat Loss? 🎙️Episode 169: BONUS: How To Eat More Fiber To Lose Fat 🎙️Episode 167: 3 Hard Truths About Losing Fat & Up-Leveling Your Fitness PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 11 Feb 2021 | 30. Why Keto, WW and Noom don’t work! | 00:33:50 | |
It can be hard to figure out a diet that works for you, so before you sign up to something you might regret, I’m here to give you all the facts you need to know! In this episode, I’ve researched some of the most talked-about diet plans so you don’t have to, and I’m here to give you all my brutal and honest opinions on the Ketogenic diet, Weight Watchers and Noom – because when you’re losing weight, you deserve to be happy while doing it!
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| 29 Apr 2021 | 41. When the scale won't move | 00:11:25 | |
When you've stuck to your plan, it can be frustrating when you get on the scale and there's no change – but what if I told you that even if you ARE seeing progress on the scale, it doesn’t automatically make it “good” progress. In this episode, I tell you why your focus on seeing weight loss on the scale might be sabotaging your goals and what matters more than seeing your weight drop. Your first step on your journey could start today!
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| 18 Jan 2024 | 200. The #1 Thing That Makes or Breaks Your Weight Loss Results When Dieting | 00:29:16 | |
In today’s episode, I am discussing the #1 thing that will either make or break your weight loss results when dieting regardless of your age, how much weight you’re trying to lose or how many diets you’ve failed before. Are you ready to bridge the gap between where you are at now and where you want to be? Let me show you how! Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 18 Mar 2021 | 35. Can you really change your "set point" weight? | 00:23:18 | |
Over the years I have been asked lots of questions about 'Set Point' theory so I've decided to dedicate this episode to busting some myths. We cover everything from what even is the set point theory and the honest truth about if you can change your set point weight.
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| 22 Sep 2022 | 113. 4 reasons why weight loss feels scary and why this time can be different | 00:20:04 | |
How to overcome your weight loss fears and see real change when you’ve failed every fad diet you’ve been on before! Weight loss can feel so scary and intimidating whether or not you’ve ever tried to follow a diet plan before! You might be desperate for results, have hella motivation to finally achieve your dream body and envision how confident you’ll feel once you lose that 10, 20 or 30+ pounds down on the scale… but let’s be real – for some women you still might be so scared that you don’t know how to start. That’s why on today’s episode I’m here to break down the 4 reasons why weight loss can feel so darn scary that I’ve seen firsthand with clients over the years, and give you tangible reasons why even if you’re intimidated by starting a diet plan that you actually have nothing to worry about!
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| 25 Mar 2021 | 36. Dirty Diets Part 2: Whole 30 & South Beach | 00:32:23 | |
It can be hard to figure out a diet that works for you, so before you sign up to something you might regret, I’m here to give you all the facts you need to know! In this episode, I'm sharing the good, the bad and the down right ugly about the Whole 30 and South Beach diets. Hint, hint: if something sounds too good to be true... it probably is. When you’re losing weight, you deserve to be happy while doing it! If you're feeling fluffy and desperately want to lose weight, let me show you how to eat the right calories to start seeing visible results!
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| 17 Oct 2024 | 248. How To Have Fat FALL Off Your Body This Fall (Fit Girl Fall) | 00:16:33 | |
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: 🎙️Episode 186: PART 1: The Science Behind Fat Loss 🎙️Episode 169: BONUS: How to eat more fiber to lose fat 🎙️Episode 143: Diet tweaks to help you shed fat and lose 10 or more pounds 🎙️Episode 142: RODRIANNA’S STORY: What is My Weigh vs. What is the WORK 🎙️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! | |||
| 24 Oct 2022 | 121. 8 Tips to Get Your Sh*t Together: Social Eating | 00:11:11 | |
One of the hardest (but also most fun) parts about Fall and the entire holiday season is that there are many social events involving food. From alcohol, appetizers, decadent dinners and delicious desserts - even if you don’t have control over the menu it doesn’t mean you’re immediately off track! So in this Fit Girl Fall minisode, I have 8 quick tips on how to get your sh*t together when eating out to help you stay on track while also prioritizing losing weight (and even maintaining your weight) this time of year.
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| 01 Oct 2020 | 12. The Science Behind TSN Weight Loss | 00:27:01 | |
This week, Lauren explains the science of her weight loss method so you can tone up, lose fat, and transform your body! She’s here to give all the deets on balancing your plates, building better meals, and feeling confident when you go out to eat. You’ll get the inside scoop on protein portions and why you need to stop hating on carbs! TSN is all about creating a sustainable lifestyle and it all starts here.
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| 28 Dec 2023 | 196. EMILY'S STORY: 20 Pounds Down & Reframing Failure | 00:39:45 | |
In today’s episode, I’m joined by Hot & Healthy Member Emily who shares how she was able to go from feeling like she had to be restricted and NEVER go out to eat, to losing 20 pounds down without feeling like this was even a diet in the first place. Emily discusses how even after joining her mindset wasn’t right and it caused her to quit before seeing results, and what changed for weight loss to “click” so now 1 year later - she is officially 20 pounds down on the scale and ready to enter maintenance! I hope you enjoy today’s episode and get inspired to crush your journey, too! Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 17 Sep 2020 | 10. Eating Less Than What You Burn | 00:17:35 | |
Welcome back, babes, to another episode of the sorority nutritionist podcast! I’m so excited for today's episode because I'm answering a SUPER common question and breaking it down step-by-step for you guys on exactly what it means to eat less calories than what you burn. This is one of the most common questions I get because it really is such a foundational principle of The Sorority Nutritionist weight loss method that I teach my clients. I know I say it ALL the time on Instagram stories so today's episode is dedicated to eating less calories than what you burn and making sure you babes actually understand what that means because there are some mistakes I think a lot of women make when trying to apply this to their diet.
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| 21 Jan 2021 | 28. The truth about Intuitive Eating | 00:29:09 | |
This week on The Sorority Nutritionist Podcast, Lauren goes solo to drop some truth bombs about intuitive eating. If you’re not familiar with intuitive eating, it’s a non-diet approach to break the cycle of chronic dieting and heal your relationship with food…. However, Intuitive eating is NOT a weight loss approach, nor is not the same thing as mindful eating! Lauren shares her thoughts on the difference between intuitive and mindful eating, how both approaches affect weight and the real purpose of calorie tracking. Lauren also gets REAL about some of the most popular “weight loss” diets (hint hint: Weight Watchers, Beach Body, Noom) and why the way you lose weight is so damn important for your long term results!
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| 29 Jun 2023 | 156. How to drink alcohol while losing weight & what to eat when you're hungover | 00:28:17 | |
In this episode, I am discussing how to fit alcohol into your weight loss plan without sabotaging all your efforts to see results. I’m not here to stop your fun or to prevent you from having a drink on a girl's night out, at a wedding or even on vacation – you CAN drink on your weight loss journey… when you follow these simple tips. By the end of this episode you’ll learn about alcohol’s effect on your body and weight loss goals, simple tweaks you can make to your approach to drinking to make it fit easier into your diet, and most importantly some of my favorite drinks to have fun and stay on track. Plus I also talk about hangxiety and what I do when I’m hungover. PS: The Hot Girl Summer Sale is here for 1 week only! Get $100 and exclusive access to my new mini course by clicking HERE!
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| 27 Mar 2025 | 284. MADELEINE'S STORY: 14 Pounds Down in 9 Weeks (First Time Dieting, Macros & Southern Fried Temptations) | 00:50:18 | |
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: 🎙️Episode 238: A Beginner’s Guide To Eating Healthy For Weight Loss 🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat 🎙️Episode 251: How To Get Better About Eating At Home For Your Goals (Fit Girl Fall) 🎙️Episode 218: 10 Tips To Stay On Track While Eating Out 🎙️Episode 174: A Beginner’s Guide to Weight Loss (No Matter How Much Weight You Want to Lose) 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! | |||
| 15 Aug 2024 | 238. A Beginner's Guide To Eating Healthy For Weight Loss | 00:36:47 | |
On today's episode I am sitting down solo to share four simple lessons to help bring you back to basics on your weight loss journey. By the end of the episode you’ll learn what are the basics (what I call a beginner’s guide to weight loss 101) that are important to nail down from the start of your journey and why this list is NOT just for beginners. Whether you’re a weight loss rookie or veteran, what I share in today’s episode applies to you! Plus, I share four important lessons related to when you eat, what to eat at meals and even how to approach fun foods that are crucial for fat loss success so you can ensure you don’t make common mistakes that will prevent you from seeing progress. NEW: 20 Minute Meals for 20 Pounds Down Recipe 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: 🎙️Episode 132: How To Get MORE Weight Loss Results By Doing LESS 🎙️Episode 127: How To Stay ON TRACK When You’re OFF Your Routine 🎙️Episode 108: How To Simplify Your Eating 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! | |||
| 09 Jan 2025 | 268. Fix Your Metabolism In 30 Days By Eating These Foods Every Day | 00:26:42 | |
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: 🎙️Episode 159: What you NEED to know about calories and your metabolism 🎙️Episode 186: PART 1: The Science Behind Fat Loss 🎙️Episode 241: Easy Tips To Jumpstart Your 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! | |||
| 02 May 2024 | 220. Q&A: How To Stop Emotional Overeating When Stressed | 00:20:37 | |
On today's episode I am sitting down solo to answer a question one of our lovely listeners named Lauren asked related to emotional eating and overeating when stressed. I share practical tips to break the cycle of emotionally-fueled overeating and also give you specific strategies that I find work best for women who are very stressed to soothe negative feelings in other ways besides turning to food. 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 216: Q&A: How To Stop Overeating Everything In Sight When You Get Home From Work 🎙️Episode 209: BONUS: “I Can’t Have Sugar In The House… I’m Addicted!” 🎙️Episode 190: SARAH’S STORY: How To STOP Overeating And Lose 50 Pounds 🎙️Episode 166: BONUS: How To Stop Overeating Every Weekend 🎙️Episode 39: The Real Reason You’re Overeating 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!
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| 21 Oct 2024 | 249. This Is How Many Steps You Need Per Day To Lose Weight (Fit Girl Fall) | 00:15:32 | |
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: 🎙️Episode 178: FIT GIRL FALL: Do I Really Need to Hit 10k Steps for Fat Loss? 🎙️Episode 58: What is a calorie deficit? 🎙️Episode 167: 3 Hard Truths about Losing Fat & Up-Leveling your Fitness 🎙️Episode 221: Q&A: Is Cardio or Strength Training Better For Weight Loss? | |||
| 25 Aug 2022 | 109. Calorie Tracking versus Macro Tracking for Weight Loss | 00:17:40 | |
One of the most common misunderstandings when it comes to nailing down your nutrition for fat loss is what is better: calorie tracking or macro tracking? Well if you’re confused, that’s exactly what I’m breaking down in today’s episode for you. This week I explain what is the difference between calorie tracking and macro tracking, who it’s best for and how to start implementing these approaches on your fitness journey to see results faster. If you are starting to realize you eat healthy but you don’t have a straight to the point roadmap to ensure you’re doing the right things, you’ve come to the right place! Inside 90 Day Fit Babe Body we help you set up a personalized game plan based on where you’re at now so it fits your lifestyle and really can work for you. Apply here: thesororitynutritionist.com/90dayfitbabebody
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| 12 Dec 2024 | 263. The Truth About Eating Out While Trying To Shed Fat & Tone Up... | 00:22:10 | |
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: 🎙️Episode 168: DANIELLE’S STORY: How to drop 2 jean sizes while going out to eat 🎙️Episode 121: 8 Tips to Get Your Sh*t Together: Social Eating 🎙️Episode 218: 10 Tips To Stay On Track While Eating Out 🎙️Episode 240: JULIE’S STORY: Losing 26 Pounds When You Love Fast Food (& Are A Foodie) 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! | |||
| 07 Oct 2024 | 245. Fit Girls Prep: Prep Once, Eat All Week (Fit Girl Fall) | 00:18:53 | |
On today’s episode, I’m sitting down solo to share some of my all time favorite easy meal prepping strategies that will allow you to prep your food once or twice and be able to eat it all week. By the end of the episode you’ll learn my top 4 tips to make meal prep approachable with a busy schedule alongside learning my “prep macros over meals” approach to help you not get overwhelmed on your fitness journey. If you want to make meal prep easier and fit into your busy lifestyle without having to prep every single meal for the week, you’re going to love these tips! 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: 🎙️Episode 179: FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight 🎙️Episode 233: Q&A: What To Buy At The Grocery Store For A Healthy Lunch 🎙️Episode 238: A Beginner’s Guide To Eating Healthy 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! | |||
| 25 Nov 2024 | 258. Q&A: When Is It Time To STOP Tracking Calories? | 00:11:47 | |
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 🎙️Episode 255: Q&A: How To Lose The Last Little Bit Of Weight & Maintain It? 🎙️Episode 219: The Diet After The Diet (Common Questions About Maintaining Weight Loss) 🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat 🎙️Episode 151: Are You Tracking Your Calories Wrong? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far! | |||
| 11 Apr 2024 | 217. SAMANTHA'S STORY: 30 Pounds Down After Finding The "Grey Area" Between Restriction & Intuitive Eating | 00:44:50 | |
If you’re trying to find the grey area when approaching your goals that isn’t too intense but also isn’t you just “eating whatever you want” - you’re going to love our guest on today’s episode where I sit down with Hot & Healthy Member Samantha to discuss how she lost 33 pounds (now over 40 pounds down as this is going live) by discovering this sweet spot. Samantha is a busy nurse who had done a lot of intense diets with very restrictive food rules, which led her to the world of intuitive eating and eating whatever she wanted. Problem was, neither of these approaches allowed her to achieve her goals and in fact held her back from giving her body what it really needed. In today’s episode, Samantha and I sit down and chat about: - Why structure isn’t a bad thing when dieting and how to implement structure in your diet without it feeling like a diet - What specific diet changes to make to ensure healthy eating feels realistic and approachable with a busy schedule - What to do when you feel like all the odds are stacked against you, alongside Samantha’s personal story with working night shifts and being diagnosed with PCOS before embarking on this weight loss journey with TSN - Expectations around weekly weight loss and progress, including what amount of weight Samantha lost each week with the changes that she made I hope you enjoy today’s episode with our amazing guest, Sam! Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Join my Program: The Membership Apply for coaching: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙️Episode 82: Intuitive Eating Doesn't Work...For Weight Loss 🎙️Episode 28: The Truth About Intuitive Eating
PS: Did you enjoy today’s episode? I’d greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!
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| 04 Mar 2021 | 33. ALLIE'S STORY: Enough is Enough! How to Stay Motivated to Lose 50 Pounds | 00:38:39 | |
When you're at your lowest, it can feel impossible to find the motivation to get out of bed, never mind lose those extra pounds! In this episode I talk to Allie Galloway, who's a fit babe inside the TSN Membership. She shares how she started her incredible weight loss journey and how shed 50lbs all on her own before joining the Membership to tone up and shed the last 8! Do you have BIG weight loss goals but no idea where to start?
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| 09 Feb 2023 | 136. Healthy Fast Food I'd Eat As A Dietitian | 00:28:34 | |
Here are healthy fast food options that I would eat as a Dietitian at places such as Starbucks, Chick-Fil-A, Taco Bell, Sweetgreen and Chipotle. Whether you are traveling and are tight on time OR there aren’t a lot of food options near you, one day or another you WILL be faced with a food dilemma: You either go to a fast food restaurant OR you just don’t eat. While as a Registered Dietitian I do eat many if not most of my meals at home, I’m not going to lie - I love not cooking and a good ole french fry… which is why today’s episode I wanted to share literally what I would eat (and what I typically avoid) when going to fast food restaurants so it can help YOU on your weight loss journey! In this episode, I give you the examples of drive through and fast casual food restaurants I would eat at, literally what I would order and even share the places I typically avoid, and why.
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| 21 Nov 2024 | 257. GABI'S STORY: 23 Pounds Down After 2 Kids & The Pressure To Lose Weight Postpartum | 00:47:29 | |
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: 🎙️Episode 234: LAUREN’S STORY: How To Lose 10 Pounds & Lean Out When “I Don’t Have Willpower” 🎙️Episode 242: MICHELLE’S STORY: 20 Pounds Down & Being A Good Role Model As A Mom 🎙️Episode 249: This Is How Many Steps You Need Per Day To Lose Weight (Fit Girl Fall) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far! | |||
| 28 Jul 2022 | 105. Why fat loss is better than weight loss | 00:22:02 | |
Do you know the difference between fat loss and weight loss? Truth is, while you do want to lose weight on the scale… one of the biggest mistakes when it comes to transforming how you look is focusing too much on your weight changing on the scale and not enough about seeing your body actually shed fat. This is why in this episode I’m setting the record straight and breaking down why weight loss and fat loss aren’t necessarily the same goals – and how you can start to structure your plan to actually see weight loss AND fat loss at the same time. By the end of this episode, you’ll know why calories, protein and how you train in the gym are key to achieving your dream body, and also know what you can start doing today to see results. If you feel like you’re working really hard but aren’t seeing the results you crave and deserve, chances are your plan might need to tweak or even be up-leveled!
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| 14 Nov 2024 | 255. Q&A: How To Lose The Last Little Bit Of Weight & Maintain It? | 00:25:59 | |
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: 🎙️Episode 219: The Diet After The Diet (Common Questions About Maintaining Weight Loss) 🎙️Episode 186: PART 1: The Science Behind Fat Loss 🎙️Episode 77: How to maintain your weight loss for LIFE! 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!
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| 10 Mar 2022 | 85. Losing Weight Is A Personal Choice | 00:19:16 | |
So, you've decided to lose weight and work towards your dream body but there's someone in your life who won't just keep their thoughts to themselves – UGH! It can be so difficult working on yourself when you have friends, family or even colleagues who want to have their say, so in this episode I'm here to remind you that it's nobody's business except your own! Today's episode features some important advice on how to confront these negative voices within yourself (and others) and how to unapologetically be yourself because girlfriend... weight loss has to be for YOU!
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| 01 Apr 2021 | 37. How to feel SEXY on your wedding day | 00:30:57 | |
Your wedding is something that you might have dreamed about since you were small, so when it comes to the big day it makes sense that you want everything to be perfect! When should you start prepping for your wedding? When's the perfect time to go dress shopping when you know you want to lose weight? I answer all your burning questions plus how I prepped for my own wedding in the middle of the pandemic. Need some help getting ready for the big day?
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| 09 Jun 2022 | 98. Alan Aragon On: "If it fits Your Macros" | 00:48:44 | |
Ever hear of "if it fits your macros?" Well babes... I am SO excited for today's guest because he is literally one of the founding father's of the movement! Alan Aragon is a nutrition researcher and educator with over 25 years of success and experience in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information... and honestly, TSN would not be what it is without him! Alan and I go deep into the science of flexible dieting, how much protein you need to be eating for fat loss and even discuss how you should approach strength training if you're trying to look toned and truly be your fittest. He also spills the tea on why there's always room for your favorite FUN foods even when losing weight and explains how to make strength training your new best friend because it's literally that important as part of your fat loss plan. If you love to understand the science behind what's going on in your body and how to achieve your weight loss goals, then you are going to love this conversation! Buy Alan's book 'Flexible Dieting' at alanaragon.com/flexibledietingbook and to get fit without sacrificing your happiness.
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| 27 May 2021 | 45. Why 95% of diets DON'T fail | 00:26:09 | |
If you've been faced with the "95% of diets fail" line, it can feel like you've been set up to fail! But, I'm here to tell you that this is not what it seems. In this episode, I give you the real facts of where this wild statistic has come from, what diets do fail and why, plus what we can learn from women like you who have successfully kept weight off in their journeys.
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| 03 Apr 2025 | 285. Q&A: Fixing Skinny Fat & What To Eat For A Stronger + Leaner Body When Your Goal Is Body Recomposition | 00:23:47 | |
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: 🎙️Episode 278: Q&A: How To Set Up The Right Macros For Your Body To Lose Fat? 🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat 🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat 🎙️Episode 187: PART 2: The Science Behind Building Muscle 🎙️Episode 186: PART 1: The Science Behind 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!
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| 31 Oct 2022 | 123. Real talk: How to make the holidays healthy | 00:08:54 | |
Happy Halloween fit babes! In today’s final episode of the mini series we brought to the podcast this month (Fit Girl Fall) - I wanted to spend some time helping you ladies prep for Thanksgiving, Christmas and this entire holiday season! If you’ve been waiting for the perfect moment and until the holiday season is behind us, I’m here to give you some real talk on how to end the year strong and enter the new year - 2023 - better than how you started.
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| 09 Mar 2023 | 140. WHY the scale is up on a Monday and WHAT to do about it | 00:20:26 | |
Whether it’s Monday morning after a fun weekend or really any day of the week, this episode is going to help you understand WHY the scale is up and WHAT you can do about it. Whether your weight is spiking because you had a lil too much fun over the weekend or it’s up despite really being “on track” - I know it can feel discouraging for any babe who is on a weight loss journey. That’s why today’s episode is breaking what goes into the number on the scale, how your weight can go up even if you’re hitting your calories, my top 3 tips to get back on track if you’re bloated and BLAH from the weekend, and most importantly… why one weigh in can’t describe your true progress.
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| 16 Jan 2025 | 269. JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation | 01:00:24 | |
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: 🎙️ Episode 157: MEGAN’S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale 🎙️ Episode 221: Q&A: Is Cardio or Strength Training Better For Weight Loss? 🎙️ Episode 159: What you NEED to know about calories and your metabolism 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! | |||
| 17 Jun 2021 | 48. SARA'S STORY: From Mom-Guilt to HOT MAMA & How to Prioritize Yourself With Kids | 00:48:04 | |
Being a mom is a full time job, and it can be hard to prioritize yourself when you have others to care for! In this episode I chat with hot mama Sara about her weight loss journey. We talk about how to pick yourself up after hitting rock bottom, how she overcame mom guilt so she could start doing things for herself, and how she was able to overcome her obsession with the scale to focusing on how she wanted her body to transform to unlock her highest potential… and results!
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| 16 Nov 2023 | 187. PART 2: The Science Behind Building Muscle | 00:36:58 | |
In this episode, I finish off the two part series on losing body fat and building muscle! Today’s part 2 episode is on the science behind building muscle where I dive into why it’s important to build muscle for our body composition, what we look like and our metabolic rate alongside sharing the most up-to-date guidelines and practical tips on what your diet should look like to build muscle. By the end of today’s episode, you will learn why building muscle will benefit your fat loss journey and how it’s never too late to start building muscle, even if you are older or have lost muscle through fad dieting before. I hope you enjoy today’s episode and get inspired to crush your journey, too! BLACK FRIDAY SALE: https://thesororitynutritionist.com/blackfriday Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙️ Ep. 186: PART 1: The Science Behind Fat Loss 🎙️ Ep. 46: Vegeterians Eat Your Protein! PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 13 Feb 2025 | 275. KARLEE'S STORY: I Lost 26 Pounds and Got Lean by Loving My Diet (Even As A Picky Eater) | 00:40:42 | |
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: 🎙️Episode 196: EMILY’S STORY: 20 Pounds Down & Reframing Failure 🎙Episode 193: AMBER’S STORY: Losing 23 Pounds WITHOUT Beating Yourself Up About Your Food Choices 🎙️Episode 154: 5 tips to stay on track (& tone up) when traveling or moving 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! | |||
| 15 Oct 2020 | 14. Real Talk: How to Finally Lose the Weight | 00:14:17 | |
Hi babes! This week, Lauren goes solo to get real about why you might not see results on your weight loss journey - even if you seem to be doing everything right! Sometimes even when babes count calories, stay active, and balance their plate but still can't lose 10 pounds and keep it off. Lauren talks about why her steps are all just tools in an overall process that requires you to listen your body and stay mindful of your hunger cues. If you need help feeling the burn and shedding pounds, tune in now!
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| 15 Sep 2022 | 112. 5 things I wish I knew when I started my weight loss journey | 00:20:36 | |
It’s no secret that what inspired me to become a Registered Dietitian was my own hot mess weight loss journey after I gained 20 pounds my freshman year of college! However when I first began my weight loss journey, I was doing a whole lot of crazy stuff in order to achieve my goals. In fact, so many of my mistakes are the exact opposite of what I preach to you ladies on the TSN Podcast. That’s why in this episode, I reveal all and tell you the 5 things I wish I knew when I started my weight loss journey, so you don't have to make the same mistakes I did! Kick off your weight loss the right way… by doing it the hot and healthy way! Join the TSN membership at thesororitynutritionist.com/membership today! PS - If you love this show, I would be forever grateful if you left a rating/review on whatever platform you listen to the show on so it can reach more amazon women like you!
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| 07 Oct 2021 | 63. How I gained 20 lbs | 00:19:37 | |
I get so many questions from babes like you about my weight loss journey – so as your weight loss BFF, it's only fair that I reveal all. In this special two part series, I first spill the tea on how I gained 20 lbs in college, how I felt during this time and the pivotal moment that made me realize something needed to change. Are you at your highest weight and lowest self confidence?
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| 03 Mar 2022 | 84. How to Eat Out & Lose Weight | 00:32:31 | |
When you're working towards your dream body, the thought of eating out at your favorite restaurant can feel intimidating or down right scary! But if you know anything about TSN - you should know that you can be a foodie and a fit babe at the same damn time. In this episode I talk about how you can prepare for your dinner plans so you can make the most your foodie adventures, simple tips I live by when it comes to eating out and staying on track, and why you need to figure out what's making you feel bad about eating out in the first place.
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| 17 Feb 2025 | 276. My Cheatsheet For Losing 1 Pound Per Week... Every Week! | 00:18:42 | |
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 🎙️Episode 247: How To Hit 100+ Grams Of Protein In 20 Minutes Or Less (Fit Girl Fall 🎙️Episode 179: FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight 🎙️Episode 174: A Beginner’s Guide to Weight Loss (No Matter How Much Weight You Want to Lose) 🎙️Episode 137: Can You Lose Weight & Have a Good Relationship With Food?
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| 24 Feb 2022 | 83. Alisa Vitti On: Get in the FLOW of weight loss by understanding your cycle | 00:37:40 | |
So many women know all too well that there is so much that happens with our bodies every month – some women have those perfect 28 day cycles whereas others never know when day 1 is gonna land! So today I have invited on the amazing Alisa Vitti who is a women's hormone and functional nutritional expert who created FLO Living – a virtual online health center to help women solve their hormonal symptoms. We talk about what we can do to learn about our cycles, and understand them on a deeper level so we can eat in a way to support our hormones AND still be on track to lose weight. Follow Alisa on Instagram at @Alisa.Vitti
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| 29 Jul 2021 | 54. Does intermittent fasting work? | 00:21:52 | |
One of the topics that you babes is always ask me about is intermittent fasting, so I'm dedicating this entire episode to dive into to this tricky subject. On this week's episode, I break down the truth surrounding intermittent fasting and weight loss, who it is and isn't for and if this approach really helps you burn more fat. Ready to start losing weight the hot and healthy way?
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| 27 Oct 2022 | 122. Halloween Candy and Weight Loss | 00:08:53 | |
We’re just a few days away from Halloween but let’s be real… candy is and has been here this entire spooky season! So if it’s been hard for you to resist the temptation of candy and you’re wondering how FUN foods like your favorite chocolate bar fits into a weight loss plan - this episode is for you. In today’s episode I talk about eating foods when it’s “worth it”, taking accountability for your actions and how to fit in FUN foods even as you're losing weight – because THAT is the Fit Girl Fall mindset!
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| 16 Mar 2023 | 141. I’m STUCK and not losing weight, what should I do? | 00:22:17 | |
When you’re trying to change your body and nothing is happening despite thinking you are doing the right things, that feeling of being STUCK can be so discouraging and straight up annoying. That’s why this week’s episode is designed to help you go from stuck to starting to see progress. And before you ask, when you are stuck “eating less and moving more” doesn’t always work, and is NOT how you overcome truly being stuck. In fact, that approach might just be why you lose weight and constantly gain it back. You’ll learn what a true weight loss plateau is, what being STUCK really means on your weight loss journey means, how to know when you're stuck, and what you can do about it. WIN A FREE FOOD LOG REVIEW! If you want me to review your food log live on the podcast CLICK HERE.
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| 01 Dec 2022 | 126. JENNIFER'S STORY: Weight Loss isn't THAT complicated | 00:35:55 | |
This week I’m chatting with the incredible fit babe Jennifer who lost an incredible 16 pounds and 5 inches off her belly… and realized (in her words, not mine) that “weight loss really isn’t that complicated” inside 90 Day Fit Babe Body! Jennifer opens up about growing up with her mom’s serial dieting and how it impacted her weight and relationship to food throughout the years, how she gained weight as an extremely stressed out mom-of-two, and the moment she made the decision that she wanted to make a change after realizing she was the only person that was going to “save” herself. Jennifer is an incredible example of focusing on the foundations of weight loss when you feel so lost on your journey, and how you can also make the same transformation too!
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| 17 Dec 2020 | 23. How much fruit is too much fruit? | 00:21:33 | |
This week on The Sorority Nutritionist Podcast Lauren goes solo to give some real talk about a question she recently got in her Instagram DMs… How much fruit (and other foods!) is too much? Lauren dives into how calories are king when it comes to weight loss, so understanding the nutrients and overall calories in the foods you are eating are more important than exactly how many servings you are consuming. In this episode, Lauren breaks down the nutrition pyramid of priorities which is SO key to losing weight... and which areas should receive the most focus to successfully achieve your weight loss goals! Links: Nutrition Pyramid
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| 10 Dec 2020 | 22. Choosing the right calorie range for weight loss | 00:14:15 | |
This week, Lauren goes solo to talk with you about why calorie ranges are so freaking important when it comes to weight loss! She’s here to give you your weekly dose of REAL TALK and goes over why calorie ranges are better than choosing one number when tracking your calories and why your range actually helps you have less anxiety about switching your range when you do exercise. Lastly, Lauren also spills the tea on if you should aim for the low or the high end of your weight loss calorie range!
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| 18 Aug 2022 | 108. How to simplify your eating for weight loss | 00:19:58 | |
If there is one thing I know it’s this… us women overcomplicate how to eat to lose weight! We overthink every food choice and follow complicated food rules when in reality, weight loss takes hard work but shouldn’t be this darn HARD to achieve! That’s why in this episode I explain how to simplify how you eat for weight loss by focusing on the biggest bang for your buck: balanced meals. I share what exactly is a “balanced plate” for weight loss, 3 super simple examples of balanced meals for fat loss, and why this is the most effective way to meet your weight loss goals… and sustain your results for life! If you are so overwhelmed with what you need to do to lose weight that you don't even know where to start, what to do or how to get going – this is why I created 90 Day Fit Babe Body. I help women relearn how to eat balanced and healthy for weight loss. Click here to apply for 90 Day Fit Babe Body: thesororitynutritionist.com/90dayfitbabebody
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| 08 Dec 2022 | 127. How to Stay ON TRACK When You’re OFF your Routine | 00:27:43 | |
The sprint from December 1st until January 1st is a wild one as we’re juggling family, friends, travel, work, events and of course… our weight loss goals. And make no mistake, when holiday traveling or more stress at work hits us hard this time of year, it’s easy to have our routines and regular habits disrupted. Whether it’s more meals out because you just haven’t had your usual time to plan in advance or work events running into the workouts you previously committed to… it can feel like you’re being pulled in so many directions. You WANT to lose weight, but aren’t sure how to juggle all the things you need to do! That’s why in this episode, I am sharing 5 tips you can start implementing TODAY to help you stay on track when your entire routine feels off - that way you can take back control of your health and weight loss journey this holiday season!
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| 18 Apr 2024 | 218. 10 Tips To Stay On Track While Eating Out | 00:23:12 | |
Love food and going out to eat, but aren’t sure how to fit it into your weight loss goals? Or maybe you have an upcoming event like a dinner date or weekend trip where you know you’ll go out to eat, and you’re feeling nervous about how to stay on track. If this is you, you’re going to love today’s episode where I’m sharing my top ten tips to help you stay on track while eating out without feeling deprived, restricted or hungry. Don’t forget that next week I’m kicking off a FREE week focused on eating out and staying on track, known as Dieting While Dining Out Week! To sign up to receive all my tips in your inbox every day, be sure to get on my email list. If you’re not on it, it’s linked below! Sign up for Dieting While Dining Out Week: thesororitynutritionist.com/dining-out-week Join my 30 Day Fat Loss Challenge: https://thesororitynutritionist.com/30challenge Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Join my Program: The Membership Apply for coaching: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙️Episode 168: DANIELLE’S STORY: How To Drop 2 Jean Sizes While Going Out To Eat 🎙️Episode 84: How To Eat Out & Lose Weight PS: Did you enjoy today’s episode? I’d greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you!
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| 20 Jan 2025 | 270. What You NEED To Know About Calories & Macros To Shed Fat | 00:28:28 | |
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: 🎙️Episode 58: What is a calorie deficit? 🎙️Episode 86: ZOAI’S STORY: A “Calorie Deficit” isn’t Enough for Weight Loss 🎙️Episode 98: Alan Aragon on: “If it Fits Your Macros” 🎙️Episode 159: What you NEED to know about calories and your metabolism 🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat
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| 01 Feb 2024 | 203. How To Lose 20 (Or More) Pounds AND Keep It Off | 00:29:34 | |
In today’s episode I’m breaking down a simple, step by step roadmap on how to lose 20 or more pounds. I’m covering how long it takes to lose this much weight, what you have to change in your diet, what changes you should make first and why PLUS I also share workout tips if you want to lose this much weight, too! If you’d like to work with us in a supportive coaching environment to learn what to eat and be held accountable, click here to apply for coaching! 90 Day Fit Babe Body Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙️Episode 200: The #1 Thing That Makes Or Breaks Your Weight Loss Results When Dieting 🎙️Episode 197: 7 Practical Dieting Tips For Your New Year Weight Loss Goals 🎙️Episode 194: BONUS: How To Know If Your Weight Loss Is “Too Slow” 🎙️Episode 174: A Beginner’s Guide To Weight Loss (No Matter How Much Weight You Want To Lose 🎙️Episode 143: Diet Tweaks To Help You Shed Fat And Lose 10 Or More Pounds 🎙️Episode 141: I’m STUCK And Not Losing Weight, What Should I Do? 🎙️Episode 91: Flexible Calorie Tracking For Weight Loss PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 02 Jan 2025 | 267. If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things | 00:11:07 | |
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: 🎙️Episode 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall) 🎙️Episode 234: LAUREN’S STORY: How To Lose 10 Pounds & Lean Out When “I Don’t Have Willpower” 🎙️Episode 205: MOLLY’S STORY: 10 Pounds Down With LESS Workouts & MORE Carbs 🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off 🎙️Episode 143: Diet tweaks to help you shed fat and lose 10 or more pounds 🎙️Episode 40. MELISSA & ANNA’S STORY: How to lose your first 10 pounds 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!
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| 22 Dec 2022 | 129. How to Handle Almond Moms during the Holidays | 00:19:07 | |
Even if you haven’t heard of the phrase ‘Almond Mom’ – you may very well know of one in your life or maybe are questioning if you are one yourself. This episode was inspired by the TikTok trend started when old clips of Yolanda Hadid’s communication with her superstar model daughter Gigi Hadid on Real Housewives of Beverly Hills that took the internet by storm. Those video clips sparked an important conversation around how our upbringing with mom’s and really ANY family member can impact our relationship with food and even how we “diet” for our dream bodies. In this episode I talk about how you can successfully navigate the holidays (and every day) with an Almond Mom, what to do when comments can send you in a healthy eating spiral, and unpack how to break this cycle of fad dieting once and for all. I also share advice deep from my heart, because even when it feels like no one wants you to succeed, there is always someone who does – including me!
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| 14 Dec 2023 | 193. AMBER'S STORY: Losing 23 Pounds WITHOUT Beating Yourself Up About Your Food Choices | 00:46:57 | |
In this episode, I sit down with Hot & Healthy Member Amber, to discuss how she has been able to lose over 20 pounds by focusing on WHAT she eats. Like many women, Amber has done anything and everything. Which is why we don’t hold back and Amber opens up about how past diets really impacted her relationship to food and her body, how taking a break from weight loss has actually helped her be able to lose weight healthfully, and what mindset adjustments she made to be able to approach weight loss with more casual, chill and confident energy. Oh, and she shares what changes to her diet she has made to lose over 20 pounds! I hope you enjoy today’s episode and get inspired to crush your journey, too! Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙️Episode 163: Dietitian Diet Review (Whole30) 🎙️Episode 157: MEGAN’S STORY: How To Lose 16 Pounds WITHOUT Obsessing Over The Scale 🎙️Episode 36: Dirty Diets Part 2: Whole 30 & South Beach PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 26 Oct 2023 | 182. FIT GIRL FALL: How To Be On Track (Even When You Don't Track Your Calories) | 00:17:46 | |
In this week’s Fit Girl Fall mini episode, I sit down to chat through the different ways you can be on track even when you don’t track your calories! That way you don’t overthink what healthy eating means when you can’t log your food in MyFitnessPal, but also address some of the anxiety you may feel when you can’t be in “total control” of what you’re eating as you pursue your fitness goals. FIT GIRL FALL GIVEAWAY: thesororitynutritionist.com/giveaway Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 09 Nov 2023 | 186. PART 1: The Science Behind Fat Loss | 00:35:38 | |
In this episode, I kick off a fun two-part series on losing body fat and building muscle! Today’s part 1 episode is on the science behind fat loss where I dive into what it “takes” to lose body fat so you can understand from a more scientific perspective how to lose fat… and also keep your muscle mass when dieting. By the end of today’s episode, you will learn why fat loss and weight loss are not the same things, why muscle is important to keep when dieting, what consequences happen when you lose too much muscle when dieting and most importantly - what to take away from the research on how to structure your diet to make sure your metabolism is set up to keep this weight off long-term. I hope you enjoy today’s episode and get inspired to crush your journey, too! And listen on to hear about my epic Black Friday Sale for TSN and my new program, Maintainista and how you can access it! Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 03 Nov 2022 | 124. AMANDA'S STORY: Short Girl Weight Loss | 00:33:47 | |
How to lose weight and stop making excuses when you’re a short babe. If you’re on the shorter side, you know first hand that when you put on weight you can really see it! Which is why in today’s episode I wanted to sit down with 90 Day Fit Babe Body alum, Amanda, who at 5’1 has a lot to share on her experience gaining and losing weight as a shorter woman. Amanda also gets raw and real about weight gain and weight fluctuations, how she started to focus more on how she felt versus the number on the scale and most importantly - how she stopped constantly rewarding herself for doing the bare minimum for her health and diet. She breaks down the exact moment when she realized that she was just working towards the end result on the scale and instead of how to MAINTAIN that end result, and why she needed to stop complaining to actually make a meaningful change.
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| 30 Sep 2021 | 62. Eat more calories to weigh less | 00:16:39 | |
Listen ladies, nothing in this life comes easy, and I'm telling you now that just eating less is the easy way out of losing weight. In this episode, prepare to be shocked when I tell you why eating the most amount of food to lose weight is really what you should be aiming for.
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| 03 Oct 2022 | 115. Don’t FAIL for Fall | 00:11:52 | |
How to maximize your weight loss and nutrition during the fall season. Cozy sweaters, leaves falling from the trees, pumpkin spice lattes… it’s fit girl fall baby! For the whole month of October, you’ll be getting the TSN podcast twice a week to help guide you stay on track as the weather changes and FUN fall foods are tempting us all. In this episode, I help you get into the mindset of being a fit girl during fall, what you need to watch out for, some key tips to take with you in order to stay on track, and most importantly how to fit those fun fall flavors like pumpkin pie and apple crisp into your diet. LINKS:
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| 08 Aug 2024 | 237. ALISHA’S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Being Post-Menopausal & Eating Out Weekly | 00:48:40 | |
On today’s episode I am joined by an incredible Hot and Healthy member turned 90 Day Fit Babe Body client, Alisha. If you have struggled with your weight for years (I’m talking 40+ years) and feel discouraged on how to navigate losing weight as a post-menopausal woman, you’re going to love Alisha’s story, tips and tricks. Alisha shares how she transformed her relationship with food and the scale after 40 years of “constantly feeling hungry” on every fad diet you can imagine, and how using a more data-driven, patient approach to understand her body’s trends has made losing weight post-menopausal more enjoyable and successful. 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: 🎙️Listen to the Losing Weight As You Age Series Playlist 🎙️Episode 74: Hormone Hot Mess With Dr. Felice Gersh 🎙️Episode 218: 10 Tips To Stay On Track While Eating Out I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far! | |||
| 29 Feb 2024 | 208. 5 Easy Habits To Lose Fat In Your 40's (Losing Weight As You Age Series) | 00:26:31 | |
Welcome back to the Losing Weight As You Age Series! In today’s episode I am diving into part 2 of our 5 part series and specifically sharing the 5 easy habits that you should focus on implementing to lose fat in your 40’s. By the end of today’s episode, you’ll learn not only the habits I strategically recommend to target fat loss (particularly helpful for that abdominal fat that can be so stubborn to lose) but also the specific foods and exercises that are crucial to boosting how many calories you burn, making weight loss easier at any age. Whether you're premenopausal, postmenopausal, going through menopause, or younger like myself (hello I’m 30 and pregnant) - you can still benefit from these tips! I practice them in my life, too. I hope you enjoy today’s episode! And if you do, don’t forget to leave a rating and review so this show can continue to help more women transform their body and relationship to food as well. Watch my FREE Weight Loss Webinar: 3 Simple Steps to Start Losing Weight Learn more and apply for coaching: 90 Day Fit Babe Body Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Join my Program: The Membership Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙️Episode 162: Balance Your Blood Sugar To Lose Fat 🎙️Episode 74: Hormone Hot Mess With Dr. Felice Gersh 🎙️Episode 192: Why Losing Weight In Your 20’S Is NOT The Same As Your 30’S And 40’S PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 25 Jul 2024 | 235. Q&A: Clean Eating, Organic Foods & Seed Oils... Necessary or NOT Sustainable? | 00:24:20 | |
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener’s named Lauren regarding clean eating, organic foods, seed oils - and if these trends are truly necessary or not for health and weight loss. By the end of today’s episode you can expect to learn what it means to eat clean and if it really matters for weight loss, the truth around organic foods especially considering your access to them, and my thoughts on the controversy surrounding seed oils. I hope this episode provides a lot of practical advice and knowledge to help you make informed choices on the go while still prioritizing your health. NEW: 20 Minute Meals for 20 Pounds Down Recipe 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: 🎙️Episode 233: Q&A: What To Buy At The Grocery Store For A Healthy Lunch 🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series) 🎙️Episode 223: Q&A: How To Reduce Cortisol To Lose Belly Fat 🎙️Episode 212: Controlling Cortisol For Weight Loss… Craze Or Correct? 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! | |||
| 13 Mar 2025 | 281. If You're 35 Years Old Or Older And Your Weight Isn't Budging, THIS Is Probably Why | 00:25:17 | |
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 🎙️Tune in to the Losing Weight As You Age Series 🎙️Episode 280: 2 Easy Ways To Burn More Calories WITHOUT Adding More Exercise 🎙️Episode 279: If You Keep Losing And Regaining The Same 5 Pounds, This Is Why 🎙️Episode 264: Three BIG Reasons You Can’t Lose More Than 5 Pounds Before Gaining It All Back 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! | |||
| 13 Jun 2024 | 228. How To Lose 10 Pounds By July 4th (Shed Fat For Summer Series) | 00:31:06 | |
Welcome to episode 3 of Shed Fat For Summer! On today's episode I am sitting down solo to talk about what I would do if I wanted to lose 10 pounds by July 4th. I discuss how much weight is possible to lose each week when you first begin your journey, what goes into setting a realistic weekly weight loss goal and my personal top tips I suggest following if you want to lose weight as fast (and sustainable) as you can ahead of July 4th. The tips I share in this episode will help you jumpstart your progress, and are actually the exact approaches I plan to use on my postpartum weight loss journey this summer, too! PS: New Freebie Alert! Don’t forget to grab this brand new FREE Toning Up Guide for Summer. You can grab it 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 227: Your Complete Guide To Toning Up For Summer (Shed Fat For Summer Series) 🎙️Episode 226: 3 Hard Truths About Losing Fat & Up-Leveling Your Fitness (Shed Fat For Summer Series) 🎙️Episode 224: 4 Tips To Stay On Track With Weight Loss During The Holiday Weekend 🎙Episode 151: Are You Tracking Your Calories Wrong? 🎙Episode 91: Flexible Calorie Tracking For Weight Loss 🎙Episode 69: Goal Weights And How To Track Weight Loss Progress I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far! | |||
| 30 Jul 2020 | 3. VICTORIA'S STORY: Getting Over the "Treat Yourself" Mindset | 00:29:17 | |
On this episode, Lauren sits down with past client Victoria Stein to discuss overeating, making healthy choices at fast food restaurants and getting over the "treat yourself" mindset.
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| 30 May 2024 | 226. 3 Hard Truths about Losing Fat & Up-Leveling your Fitness (Shed Fat For Summer Series) | 00:27:48 | |
Welcome to episode 1 of our Shed Fat For Summer Series! On today's episode I am sitting down solo to discuss 3 hard truths you must know about losing fat and up-leveling your fitness routine that I firmly believe are SO important to achieving success on your fitness journey. By the end of this episode, you’ll learn what it takes to see success when working towards a specific fitness goal, why healthy eating is great but won’t always be the thing that “works” specifically for fat loss and how to overcome procrastination on your weight loss journey if you’re always putting off doing what you need to do. Plus, I discuss what to actually expect when you are trying to lose more weight and see more progress when you’ve been stuck because the truth is, it isn’t always going to feel “comfortable.” Join the Hot Girl Summer Sale and SAVE $100 HERE Apply for 90 Day Fit Babe Body 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 Related Episodes: 🎙️Episode 175: FIT GIRL FALL: How To AVOID Falling Off Track With Your Fitness Goals During Fall 🎙️Episode 108: How To Simplify Your Eating For Weight Loss 🎙️Episode 82: Intuitive Eating Doesn’t Work… 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!
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| 14 Jul 2022 | 103. How to stop fad dieting and start flexible dieting | 00:21:55 | |
Are you stuck going from diet to diet, and feel like no mater how much discipline and willpower you have... you just can't lose weight!? Well what if I told you it wasn't your fault and actually you could stop fad dieting and instead FLEXIBLY diet without giving up your favorite foods and social life? That's why this week's episode is super important because it's time I share some real talk fad dieting – and I'm not shy if you want names of the programs that are red flags. Plus, I share my top 3 tips to start flexible dieting to support both weight loss and your food freedom goals. At the end of the day – a lot of times YOU haven't failed the diet, the diet has failed you!
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| 25 Jan 2024 | 202. CAMILLE'S STORY: Losing 12 Pounds in 12 Weeks For Her Wedding After GAINING Weight at Orangetheory | 00:37:59 | |
In today’s episode, I’m joined by Hot & Healthy Member Camille to discuss how she’s been able to lose 12 pounds in 12 weeks by learning how to maximize on the foods she was already enjoying! Like a lot of women, Camille did everything from fad diets like intermittent fasting and juicing to even trying to do Orangetheory workouts as much as possible, only to find no real progress or results. Today, she opens up about the simple changes she made to her diet that changed the trajectory of her entire weight loss journey, how she incorporated more protein into her plant-based diet increasing her energy, mood and productivity - and as a teacher how she better navigates the food environment in schools to confidently determine what food is worth it and what isn’t. Plus, she’s spilling the beans on how she almost gave up her wedding weight loss goals and her best advice on staying motivated to achieve your wedding weight loss goals without it being a frustrating process. Let’s dive in! Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist Listen to my episode with Scheananigans with Scheana Shay: Hot Girl Walks & the Ozempic Fad with Nutritionist Lauren Hubert Related Episodes: 🎙️Episode 170: Wedding Weight Loss: How To Stay On Track As A Guest 🎙️Episode 37: How To Feel SEXY On Your Wedding Day 🎙️Episode 29: Shredding For The Wedding With Fit Babe Morgan PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 06 Jun 2024 | 227. Your Complete Guide To Toning Up For Summer (Shed Fat For Summer Series) | 00:36:30 | |
Welcome to episode 2 of Shed Fat For Summer! On today's episode I am sitting down solo to share my complete guide to toning up featuring 7 simple strategies you must master to lean out, lose fat and tone up this summer. By the end of today’s episode, you’ll learn simple strategies and easy tweaks you can make to how you eat and exercise to begin seeing progress alongside personal tips to make toning up easier this time of year, which have personally worked for me! PS: New Freebie Alert! Don’t forget to grab this brand new FREE Toning Up Guide for Summer that goes along with today’s episode. You can grab it HERE Limited Time Only: Join the Hot Girl Summer Sale and SAVE $100 HERE Additional Links: - 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 226: 3 Hard Truths about Losing Fat & Up-Leveling your Fitness (Shed Fat For Summer Series) 🎙️Episode 154: 5 Tips To Stay On Track (& Tone Up) When Traveling Or Moving 🎙️Episode 98: Alan Aragon On: “If It Fits Your Macros” 🎙️Episode 95: Real Talk: Orangetheory, Barry’s Bootcamp, F45 And Crossfit 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! | |||
| 27 Nov 2023 | 189. BONUS: Are you Ruining Your Progress By Doing These Things (Part 2) | 00:13:30 | |
In this week’s mini episode, I share some of the common things that tend to ruin progress on a weight loss and fitness journey to ensure that you aren’t making these same mistakes, too. This is part 2 following up from episode 172 I did on this same topic. Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist Related Episodes: 🎙 Episode 172: BONUS: Are You Ruining Your Progress By Doing These Things? PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 11 May 2023 | 149. SAMANTHA'S STORY: Fat Loss, Flying Planes & Losing 23 lbs | 00:35:13 | |
In this week’s episode of Hot, Healthy, Never Hungry – we are joined by fit babe Samantha who lost 23 lbs for her wedding day as a pilot flying planes and eating fast food on the road… all while still achieving her fat loss goals. As a pilot, Samantha takes being on the go and staying healthy to a new level. She not only shares how she was able to stay on track when she obviously could NOT make every meal at home, but she also gets real about the turning point that pushed her over the edge to start to take her health and weight loss goals to the next level. In this episode we deep dive into the specific changes Samantha made in her attitude and her approach that has helped her lose over 20 pounds inside the Hot and Healthy Membership. Plus, we also discuss her top traveling tips and her favorite airport food hacks that you can start to use on your next trip, too!
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| 25 Apr 2024 | 219. The Diet After The Diet (Common Questions About Maintaining Weight Loss) | 00:31:31 | |
On today’s episode I am sitting down solo to answer all your questions on maintaining your weight loss after dieting. I discuss common questions about maintenance such as when to know if you’re ready to graduate from dieting, what you can do to prevent weight regain when transitioning into maintenance and I also share my top tips to approach eating more intuitively after calorie tracking to lose weight on your fitness journey. NEW: Join Maintainista and purchase your 1:1 coaching call 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 91: Flexible Calorie Tracking For Weight Loss 🎙️Episode 82: Intuitive Eating Doesn’t Work… For Weight Loss 🎙️Episode 77: How To Maintain Your Weight Loss For LIFE! PS: Did you enjoy today’s episode? I’d greatly appreciate it if you took a moment to leave a rating and review of the show. This helps the show reach more women, and I would be so grateful for your support. Love you and appreciate you! | |||
| 28 Oct 2024 | 251. How To Get Better About Eating At Home For Your Goals (Fit Girl Fall) | 00:19:04 | |
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 🎙️Episode 240: JULIE’S STORY: Losing 26 Pounds When You Love Fast Food (& Are A Foodie) 🎙️Episode 216: Q&A: How To Stop Overeating Everything In Sight When You Get Home From Work 🎙️Episode 234: LAUREN’S STORY: How To Lose 10 Pounds & Lean Out When “I Don’t Have Willpower” 🎙️Episode 193: AMBER’S STORY: Losing 23 Pounds WITHOUT Beating Yourself Up About Your Food Choices 🎙️Episode 127: How to Stay ON TRACK When You’re OFF Your Routine | |||
| 10 Jun 2021 | 47. How to Have Great Sex & Feel Hot At Any Weight with Dana Myers | 00:37:10 | |
If you're not happy with how you look, it's even harder to feel sexy for your partner or yourself! This week I have Dana Myers, a love, sex & relationships expert and founder of Booty Parlor. Dana offers tips to improve your sex life, how to communicate more effectively with your partner and why you need to prioritize self love and alone time too. Follow Dana and Booty Parlor:
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| 07 Dec 2023 | 192. Why Losing Weight In Your 20's Is NOT The Same As Your 30's and 40's | 00:29:39 | |
In this episode, I sit down to discuss why losing weight when you are younger is not the same as when you get older… because chances are you’ve heard your metabolism changes! But is that why it’s harder to lose weight? Is that what is holding you back, and are you ever going to be able to lose this weight?! I got you! I hope you enjoy today’s episode and get inspired to crush your journey, too! Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 22 Nov 2023 | 188. How To Stay On Track During Big Dinner Events & Plan In Treats | 00:28:59 | |
In this episode, I am sitting down to chat about how to stay on track during big dinners, events and celebrations so they don’t have to sabotage your progress or make you feel instantly off track. I also dive into how to plan treats and set yourself up for success whether it be for Thanksgiving or Christmas dinner, a big wedding or even work event that involves lots of cocktails and hors d'oeuvres. By the end of today’s episode you’ll also leave with 5 very simple tips and strategies to stay on track when fun foods, dinner’s out and celebrations hit! I hope you enjoy today’s episode and get inspired to crush your journey, too! LAST DAY TO JOIN BLACK FRIDAY SALE: https://thesororitynutritionist.com/membership-black-friday Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 18 May 2023 | 150. Struggle with Weekend Overeating? My Top Tips | 00:27:00 | |
Do you struggle with overeating? Is it especially bad during the weekends? In today’s episode, I’m going to help you overcome weekend overeating with my top tips! While you think you need to be more disciplined and strict to overcome overeating, the truth is many diets and restrictive weight loss habits can only make it worse leading to a never ending cycle of restricting then binging. That’s why in this episode I am going to explain what causes overeating especially when you’re “dieting” and give you tangible tips you can implement today to better plan ahead for weekend fun without ruining all your progress.
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| 03 Aug 2023 | 162. Balance Your Blood Sugar to Lose Fat | 00:32:51 | |
In this episode, I discuss how balancing your blood sugar will help you lose fat and most importantly, prevent fat gain! By the end of this episode you’ll learn what blood sugar is, how blood sugar impacts fat gain and your ability to lose weight and truths and lies related to blood sugar management you see on social media. Plus I share how to manage your blood sugar to improve your health, decrease cravings AND lose weight.
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| 17 Mar 2022 | 86. ZOIA'S STORY: A "Calorie Deficit" Isn't Enough for Weight Loss | 00:24:21 | |
When you've struggled with your weight and food your entire life, sometimes your journey can feel like taking 10 steps forward, then a few steps back. That's why in this episode I'm talking to former fit babe Zoia who went through 90 Day Fit Babe Body nearly 2 years ago on how she gave herself time, grace and persistence to truly change not just her weight... but her mindset. Zoia talks about how she maintains her fitness and weight in her day to day life, the key tools she took away and how she faces any challenges on her own. If you're seeing "success" on the scale but feel like some things still aren't clicking internally for you, this episode is what you need.
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| 07 Nov 2024 | 253. My Positive Birth Story: Membrane Sweep, Induction, Epidural & Postpartum | 00:23:37 | |
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: 🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis 🎙️Episode 199: I’M PREGNANT: Navigating the First Trimester When All You Want Is Fast Food 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! | |||
| 21 Apr 2022 | 91. Flexible Calorie Tracking for Weight Loss | 00:17:14 | |
When it comes to calorie tracking for weight loss, there are certainly right and wrong ways to go about it. So it's about time I spill the tea on how I coach my clients to flexibly track their calories to help them lose weight because real talk - you do NOT have to be perfect when it comes to tracking to see results! And in fact, obsessing over perfection can be your all or nothing mindset completely doing you dirty and sabotaging your results. In this episode, I'm talking about one of my fave subjects – calorie tracking – and how you can do it successfully without being too hard on yourself. Plus, I talk about how this approach will help you fit in your social life and make this journey 100x less stressful!
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| 23 Dec 2021 | 74. Hormone Hot Mess with Dr. Felice Gersh | 00:37:31 | |
On today's episode, I am joined by the incredible Dr. Felice Gersh. She is a board-certified OB-GYN and Integrative Medicine specialist who is here to help us women understand our hormones! In today's episode we also discuss diet, exercise and lifestyle habits that impact our weight alongside diving into what is really happening inside our bodies during menopause and if you struggle with PCOS. Follow Dr. Gersh on Instagram! If you feel like your body is working against you, it's a sign that we need to start using food as fuel and break this cycle of dieting.
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| 27 Jul 2023 | 161. ABBY'S STORY: Lose Weight with a Demanding Job | 00:37:02 | |
In this episode, I sit down with 90 Day Fit Babe Body client, Abby, to discuss how she has been able to lose weight with a demanding job. We discuss how she has been able to lose weight as someone who loves food and cocktails, simple tips to stay on track while eating out for work events, business lessons she applies to her weight loss journey and how she manages her time as a successful businesswoman and mother. I hope you enjoy today’s episode and get inspired to crush your journey, too!
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| 02 Dec 2021 | 71. Feeling HOT is your secret weapon to success with Brittany Krystle | 00:36:10 | |
No matter what you do for work, every single woman has something called a personal brand. It's so much deeper than a logo or set of colors you enjoy - it's how you present yourself, how others perceive you and who you surround yourself with. As a female entrepreneur, I know firsthand how improving your looks can impact your confidence, and most importantly impact your success! Which is why this week I am joined by lawyer turned entrepreneur Brittany Krystle to inspire you look your best, feel your best and BE your best! Because feeling HOT is your secret weapon to personal branding and business success. If how you look is holding you back at work or in relationships, grab my free weight loss video training here! thesororitynutritionist.com/hot-girl-guide LAUREN25 will give 25% off The Clarity Course, just visit: https://www.
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| 21 Sep 2023 | 173. DIVYA'S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO Progress | 00:39:36 | |
In this episode, I am joined by Hot & Healthy Member, Divya, to share how she was able to go from 10 years of fad diets that made her relationship to food negative, to how she’s been able to lose 20 pounds and feel AMAZING every single day. We discussed all the things she had been told were helpful for weight loss that she now realizes were the things that held her back and what shifted in her mindset and how she approached food to allow her to be consistent. Divya also shares what she did to break her “diet starts Monday” mindset, how she believes all women should use calorie tracking on their weight loss journey, emotional eating and how she weaned herself off calorie tracking and lost 2 more pounds! I hope you enjoy today’s episode and get inspired to crush your journey, too! Register for my FREE Webinar: 3 Simple Steps to Start Losing Weight Take my FREE Quiz: Why is Your Weight Loss a Hot Mess? Sign up for my monthly program: The Membership Join my signature coaching program: 90 Day Fit Babe Body Let’s be friends on Instagram: @sorority.nutritionist PS: Are you loving the podcast? I’d greatly appreciate it if you took a hot second to leave a rating and review of the show. That way it can reach other amazing women who want to lose weight and see results without sacrificing their relationship to food. Love you girlfriend!
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| 12 Jan 2023 | 132. How to get MORE weight loss results by doing LESS | 00:17:39 | |
If you’re doing all the things but feel like you aren’t getting anywhere, I’m here to show you how to see MORE weight loss by doing LESS work so you stop wasting time doing things that never will give you results. If you feel frustrated because you feel like you deserve weight loss because you’re doing “all the things you’re supposed to” - I know just how frustrating it can feel. You’re not unwilling to put in the work! You just are at your breaking point because your hard work doesn’t equal results. That’s why in the first solo episode of 2023, I’m bringing it back to basics! I discuss why I want you to stop doing “all the things” and instead start doing ONLY the right things for weight loss and I chat about the simple steps I want you to take today to see results including how to build balanced meals.
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| 29 Aug 2024 | 240. JULIE'S STORY: Losing 26 Pounds When You Love Fast Food (& Are A Foodie) | 00:43:33 | |
On today’s episode, I am joined by a special member of the Hot and Healthy Membership named Julie who is sharing how she has been able to lose 20 pounds after ditching intermittent fasting and finding balance with her love for fast food. Julie opens up about her struggles with weight gain after entering a new relationship during the COVID-19 pandemic and eating out more than she should have been. She shares her top tips for falling in love with grocery shopping and meal prepping, what she suggests to get your partner on board to support your weight loss journey - and the specific realizations she had early on in the program when she wasn’t losing weight, that were the catalyst to losing her first 10 pounds. 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 216: Q&A: How To Stop Overeating Everything In Sight When You Get Home From Work 🎙️Episode 215: 3 Hard Truths About Losing Weight After 30 Years Old (Losing Weight As You Age Series) 🎙️Episode 54: Does Intermittent Fasting Work? 🎙️Episode 191: BONUS: How To Convince Your Spouse To Eat Healthy 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! | |||
| 05 Dec 2024 | 261. 5 Ways To Eat Healthier During The Holidays | 00:20:28 | |
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: 🎙️Episode 224: 4 Tips To Stay On Track With Weight Loss During The Holiday Weekend 🎙️Episode 177: FIT GIRL FALL: How To Deal With Office Food Temptations During The Holiday Season 🎙️Episode 123: Real Talk: How to Make the Holidays Healthy 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! | |||