Hot, Healthy, Never Hungry
The Hot, Healthy, Never Hungry podcast teaches women how to lose weight and get fit through science-backed approaches to eating and exercise. Each week, host Lauren Hubert, a registered dietitian, offers bold perspectives on nutrition topics, simple tips for body transformation, and relatable weight loss stories. The goal is to help women lose weight without deprivation, harming metabolism, or hurting mental health. Lauren is the founder of The Sorority Nutritionist and creator of the Hot, Healthy, Never Hungry Method.
Episodes
403. Why You're Not Eating Enough Fiber (And How To Fix It)
Are you eating healthy but still struggling to hit your fiber goals? On today's episode, I'm talking about one of the biggest reasons I see women fall short on fiber, even when they're eating fruits and vegetables and trying to make healthy choices. If you've ever wondered why you're still hungry after meals or feel like you're doing everything right but something is missing, this episode is for y
402. Q&A: Is It Normal To Be Hungrier After Losing Weight?
What's actually going on when you start feeling hungrier after losing weight? On today's episode, I'm answering a question from a listener named Nikki, who is 11 months postpartum, down nearly 30 pounds, and noticing something that feels completely backwards: the more weight she loses, the hungrier she seems to get. When your appetite starts increasing during a successful weight loss journey, it's
401. Q&A: Will Carb Cycling Help You Lose Fat Faster?
Will carb cycling actually help you lose fat faster? In today's episode, I'm answering a question from a listener named Haley, who's down to her last few pounds and wondering whether carb cycling could help accelerate fat loss and body recomposition. When you've already built solid habits and feel like you're doing everything right, it's natural to wonder if a more advanced nutrition strategy coul
400. Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight?
Do you really need to go low carb and skip meals to finally see the scale move? On today's episode, I'm answering a question from a listener named Michelle who is questioning her approach to weight loss after watching family members lose weight incredibly fast on the carnivore diet while eating just one meal a day. When you're working hard to lose one pound a week and someone else is dropping ten…
399. Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. The final episode of this series is all about what you should actually be eating to lose fat and tone up. There's so much nutrition advice online telling women to focus on specific foods, supplements, hacks, and trends. But if you're not focusi
398. Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 5 is all about how to work out to lose fat and tone up, especially if you're struggling to find time for exercise in your busy schedule. I know many women want to work out more consistently, but between work, family, travel, and everyda
397. Summer Fat Loss: How To Approach Alcohol and Happy Hour
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 4 is all about alcohol and happy hour because while there's nothing wrong with enjoying a cocktail on a patio or a margarita on vacation, alcohol can quickly become one of the biggest things holding you back from your fat loss goals if
396. Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 3 is all about staying on track with your fat loss goals while navigating social events like cookouts, BBQs, and summer parties. That's because one thing is certain… summer is full of tempting seasonal foods, buffet tables, and well-mea
395. Summer Fat Loss: Realistic Tips For Eating Out
Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 2 is all about staying on track while eating out. For many women, meals out can feel like they're constantly setting you back from your fat loss goals. Between tempting foods that are hard to say no to, menus that make healthy, lower ca
394. Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain
Welcome to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 1 is all about weekends because while it can feel easy to stay on track during the week when life has more structure… summer weekends filled with travel, beach days, BBQs, meals out, and spontaneous plans can make consistency feel nearly imp
393. I'm Pregnant Again (First Trimester Recap & What I'm Doing Differently For Baby 2)
Surprise… I'm pregnant with baby #2! In today's solo episode, I'm sharing a personal life update and opening up about how the first trimester has gone, plus what I'm intentionally doing differently this pregnancy to support my health, fitness, mindset, and nutrition. After experiencing a chemical pregnancy earlier this year and going through pregnancy once before, this experience has felt very dif
392. Girl, Stop Being Mean To Yourself! How To Reframe Your Mindset When You Feel Like A Failure
Do you constantly put yourself down and dwell on the fact that you're not farther along on your weight loss journey? As a Registered Dietitian, one thing I've learned is that many women don't struggle with fat loss because they don't know what to do — they struggle because they don't know how to stay consistent when their mindset keeps tearing them down instead of building them up. In today's solo
391. MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life
If what you used to do to lose weight worked in the past but no longer fits your schedule or lifestyle, you're not alone. In today's episode, I'm joined by Madeleine from the Hot & Healthy Membership to talk about how she transitioned away from very low-carb dieting and keto toward a more balanced, sustainable approach to fat loss that actually fit her real life. Like many women, Madeleine believe
390. The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks
If you're ready to lose 10 or more pounds but feel stuck wondering what to eat to actually burn fat, today's episode is going to give you the roadmap you've been missing. Instead of just telling you what to do, I'm breaking down exactly how my client Mary lost 15 pounds in just 10 weeks inside my 90 Day Fit Babe Body coaching program — while running a business, working long hours, traveling, eatin
389. BMI vs. Body Fat: What Actually Matters for Fat Loss?
If you are trying to get into the best shape this summer and lose body fat to look leaner, you've probably wondered how you should actually measure your progress. If so, you're not alone! In today's episode, I'm breaking down the two most common measurements women ask me about during a fat loss journey: BMI (Body Mass Index) and body fat percentage — and discussing which one is more helpful if you
388. "I Cut Out Sugar But Didn't Lose A Pound..."
Have you tried cutting out sugar, skipping desserts, or even ditching carbs… only to see the scale not move at all? On today's episode, I'm breaking down what's actually happening when you clean up your diet, eat less sugar, and still don't lose even a pound or two of body fat. This is one of the most common frustrations women experience during their fat loss journey. While reducing both your tota
387. Q&A: Eating At The Wrong Times? Here's How To Time Your Meals For Fat Loss
Do you feel like your eating habits are solid, but your unpredictable schedule is what's holding you back from fat loss? If that sounds familiar, you're not alone. In today's episode, I'm answering a question from Jenni – a listener from this show who is a nurse navigating long, busy, and often unpredictable shifts. We're diving into how to structure your day when your schedule isn't consistent, a
386. 3 Lessons My Recent Weight Loss Journey Taught Me
If you feel like you know what to do to lose weight but still aren't seeing progress, this episode is going to hit home. The truth is, fat loss isn't about doing more or waiting for the perfect moment to start. It's about simplifying what you're already doing, reconnecting with your body, and trusting the process, even when it feels slow. That's why in today's episode, I'm sharing three important
385. KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right
If you know exactly what to do for weight loss, why does it still feel so hard to actually follow through? In today's episode, I'm sitting down with Kelly, a busy working mom who felt stuck in the same cycle so many women know all too well. She was trying all the "right" things, hitting her protein goals, and still not seeing the results she wanted. After years of starting and stopping, something
384. Q&A: What Is Reverse Dieting And Does It Really Work?
Are you being told to eat more food to lose weight… but deep down you're confused how eating more could lead to weight loss when you've already gained weight? Reverse dieting, which involves intentionally increasing your calorie intake, is one of the most talked-about yet misunderstood strategies in the fitness space right now. That's exactly why in today's solo episode I'm answering a listener qu
383. How To Lose Weight Fast But Safely & Sustainably
If you want to lose weight fast but every attempt leaves you burnt out, stuck, or gaining it all back, this episode is for you. If you feel like you have no time to waste and want to see progress as quickly as possible, but you're done with the restrictive, quick-fix approaches that never last — this episode is for you. Today, we're talking about how to see results faster in a way that's still hea
382. Restarting Weight Loss Series: Make This Your LAST Restart
Welcome back to episode three of my 4-part mini series on restarting your weight loss journey—for good, where we're cutting through the noise and focusing on what actually works. If you feel like you're always "back at day one," having to restart your weight loss journey over and over again, this episode will show you why that keeps happening and what actually needs to change so you don't keep rep
381. Restarting Weight Loss Series: Focus On This, Ignore That
Why are you working so hard… and still not seeing the scale move? Welcome back to episode three of my 4-part mini series on restarting your weight loss journey — for good, where we're cutting through the noise and finally focusing on what actually works. This series is inspired by the real conversations I have every single day with my clients, and today's episode is all about helping you stop spin
380. Restarting Weight Loss Series: Why You're Actually Stuck
Why does it feel like you're doing everything right… and still not losing weight? Welcome back to part two of my 4-part mini series on restarting your weight loss journey — for good. This series is inspired by the real conversations I have every day with my 1:1 clients, and for the first time, I'm bringing those exact shifts directly to you. In this episode, we're getting honest about why your wei
379. Restarting Weight Loss Series: You Are Not A Failure
What makes this time different from every other time you've tried to lose weight? Welcome to my brand new 4-part mini series on restarting your weight loss journey… for good. This series was inspired by the real conversations I have daily with my 1:1 coaching clients — and for the first time, I'm bringing those exact, game-changing shifts directly to you. This series is for the woman who feels lik
378. The Wait Is Over: The Hot & Healthy Membership is BACK
For over a decade, I've helped 7,000+ women use data (not diets) to lose more weight in 3 months than they had all year long.… And now it's your turn. Doors are officially opening for the first time in a YEAR to the Hot & Healthy Membership. In today's episode, I'm breaking down everything you need to know — what's been upgraded inside the program, what you can expect when you join, and a behind-t
377. ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym)
If you're a planner in your career, but winging your weight loss — how do you expect to see results when you're not giving your goals the same energy and focus as your job? In today's episode, I'm joined by my 1:1 coaching client Arlene, who went from feeling stuck and plateaued to losing 15 pounds in just 90 days, all while juggling her career as a busy attorney. When the old approaches she relie
376. Q&A: Pre and Post Workout Eating (What To Eat Before You Workout)
If you've ever wondered what you should eat before or after a workout, but don't want to overthink it or derail your fat loss goals — this episode breaks it down simply. On today's episode, I'm sitting down solo to answer a question submitted by a listener named Annie about how to fuel your body for running, from what to eat before and after your workouts to why your body can respond in ways that
375. NIKKI'S STORY: Losing 14 lbs When You've Never Had This Much Weight to Lose
What if the reason you're not losing weight has nothing to do with discipline… and everything to do with how you're approaching fat loss? In today's episode, I'm joined by Nikki — a mom of three (with an 8-month-old!) — who went from feeling lost in her postpartum body to losing 14 pounds while balancing real life, kids, and everything in between using our Slim Down, Eat Up approach. If you want t
374. Why Am I Not Losing Weight? The Real Reason (Besides "You're Not in a Calorie Deficit")
If your weight is stuck, nothing is more frustrating than hearing someone say, "Just get into a calorie deficit." Yes, a calorie deficit is required for fat loss. And if you aren't losing weight, technically you're not in one. But when progress stalls, the worst advice you can give a woman is simply "get into a calorie deficit" without any context on how to actually make that happen in real life.
373. 3 Foods I Refuse To Waste My Calories On
If you're trying to lose fat but struggling to stay within a calorie deficit, today's episode is for you. When your calorie budget is smaller during fat loss, every choice matters. That's why today I'm sharing foods I personally refuse to waste my calorie budget on — and introducing a concept I teach my clients called "worth-it foods." Calories are like money, and what you choose to spend your "bu
372. Don't Care About The Scale & Want To Look Toned? Do These 2 Things
If you're the type of woman who doesn't really care that much about the number on the scale, and instead just wants to change the way your body looks, you're going to love today's episode. So many women think getting a lean, sculpted look requires obsessing over their weight, doing endless cardio, or following complicated diet rules. But the truth is, when you stop fixating on the scale and start
371. Q&A: Should I Take Creatine And Will It Cause Water Retention?
If you've heard a lot about creatine but aren't sure if you should be taking this supplement on your fitness journey… today's episode is for you. Today I'm sitting down for a solo episode to discuss the popular supplement creatine, why it can be a great addition to your fitness routine, where it is also surprisingly found naturally in your diet, and its impact on the scale and your weight. While c
370. RACHAEL'S GOOD EATS: High Protein Recipes, Training Tips & Body Recomposition For Busy Women
If you're "eating healthy" but still starving an hour later… you probably aren't eating enough protein. Today's episode is special because I'm joined by my incredible colleague Rachael DeVaux (aka Rachel Good Eats) who is a Registered Dietitian, personal trainer, mom, and cookbook author of The High-Protein Plate. Today we're breaking down what high protein eating actually looks like in real life
369. How To Know If You Set Your Calorie Deficit Up Right?
If you've set your calorie deficit but the scale isn't budging… does that mean you did it wrong? So many women immediately assume they need to cut calories lower – but that's not always the answer. In today's episode, I'm breaking down exactly how to tell if your calorie deficit is actually working (or not), so you can stop second-guessing your plan and start making smart, data-driven adjustments.
368. How To Drop 10 Pounds & Hit Your Summer Fitness Goals
Here's your roadmap to dropping 10 pounds before summer by addressing what's actually keeping your weight stuck. Wanting to lose weight and being committed to the process are two very different things. If you want real results, you have to lock in on what works, and stop repeating what doesn't. In today's episode, I walk you through three things: 1️⃣ The most common reasons you're not dropping wei
367. Why Eat Less Move More Isn't Wrong (It's Not What You Think)
If you feel like you're eating less and moving more but your body isn't changing, there's a reason — and it's probably not what you think. The truth? "Eat less, move more" isn't bad advice. It's just wildly misunderstood. That's why in today's episode, I break down why this phrase is so controversial, what it actually means in the context of fat loss, and why you can technically be doing both and
366. I Want To Lose Fat And Gain Muscle: This Is What To Do
In this episode, I'm breaking down everything you need to know about body recomposition – especially if your goal is to lose body fat and look leaner without obsessing over the scale. Here's the truth: Not all progress is created equal. Weight loss and fat loss are not the same thing. And many women make the mistake of chasing fast scale drops that ultimately leave them feeling smaller… but not st
365. Easily Save Calories With These 7 Easy Food Swaps For Fat Loss
If you eat healthy foods but are struggling to see the scale move, today's episode is for you. The reality is… healthy eating and wholesome food choices are important. But you know what's equally, if not more, important if you want to lose fat? Eating in a calorie deficit so you're communicating to your body to release fat, use it as fuel, and ultimately lose weight. That's why on today's episode,
364. Q&A: How to Stop Tracking Calories & Macros Without Losing Progress
On today's episode, I'm sitting down solo to answer a question submitted by a listener named Rachel about how to transition away from calorie and macro tracking without losing progress. Food logging can be incredibly effective for both weight loss and maintenance because it helps you be intentional and specific with your choices. Because of that, many women start to wonder how it is possible to ma
363. Q&A: How To Always Have Dinner Ready When Busy & Trying to Lose Weight
If you have ever hit 5 or 6pm and thought, "I cannot make one more decision today, especially about dinner," this episode is for you. On today's Q&A episode, I am answering a listener question from Lindsey about what to do when you feel completely drained by the end of the day and find yourself defaulting to quick, reactive food choices that do not support your weight loss goals. We are talking ab
362. Is Weight Loss Harder for Petite Women? 5 Tips That Actually Work
Is weight loss actually more challenging for petite women? In today's solo episode, I'm answering a listener question from Erica, a petite woman who feels completely stuck with fat loss, despite "doing everything right." If you're 5'3" and under, you know the struggle: a 5 pound gain can feel like 10, and progress can feel painfully slow. But the flip side? When petite women lose weight, the resul
361. Q&A: Fat Loss Tips for Women Who Already Eat Healthy
On today's episode, I'm sitting down solo to answer a listener question from Rachel about what to do when volume eating is no longer working for fat loss. If you already make healthy food choices but aren't seeing progress on the scale, this episode will help you identify what else needs to be adjusted in your nutrition approach so fat loss can start happening again. I break down why eating health
360. How To Set A Good Goal Weight For Fat Loss?
On today's episode, I'm sitting down solo to answer a question we've been getting a lot inside the Hot & Healthy Community lately: how to determine a proper goal weight for fat loss. For some women, setting a goal weight can be helpful. For others, it can quietly sabotage their fat loss efforts. That's why in this episode, I'm breaking down five best practices to help you decide whether a goal wei
359. Q&A: Why Your Workouts Aren't Leading to Fat Loss
On today's episode, I'm sitting down solo to address one of the most frustrating struggles women face when trying to lose weight: working out consistently but not seeing fat loss. I'm breaking down the idea of "out-exercising a bad diet," and exactly how I coach clients through this mistake. You'll learn why adding more workouts isn't the answer, why nutrition is the foundation for body fat loss,
358. Q&A: Struggling With Your Postpartum Body While Nursing? Let's Talk
On today's episode, I'm sitting down solo to talk about losing weight postpartum, especially while breastfeeding, so you can feel more confident in your body without negatively impacting your milk supply or mental health. Weight loss is challenging for anyone, but after having a baby, it can feel even harder. Limited bandwidth, less time for yourself, and conflicting advice make it tricky to know
357. Q&A: Why Is The Last 5 Pounds Harder To Lose? My Surprising Answer
On today's episode, I'm sitting down solo to answer a question from one of our amazing listeners about why the last five pounds can feel so much harder to lose. I break the episode into two simple parts. First, I explain why the last five pounds are harder for everyone — medication or not. As you lose weight and body fat, the rules of the game change. Your body gets leaner, which creates new chall
356. Am I Eating Too Much Or Too Little For Fat Loss?
If social media has you feeling confused about how you should be eating for your goals, you're going to love this episode. On today's episode, I'm breaking down exactly how much you should be eating for fat loss — and whether most women are actually not eating enough or eating too much. I'm sharing some honest, important real talk on why social media gets this conversation so wrong, and how that m
355. I Lost 10 Pounds Then My Weight Stalled... What Gives?
On today's episode, I'm sitting down solo to talk about one of the most frustrating moments on a fat loss journey: When you've lost weight but now can't seem to lose any more. If you feel like the scale suddenly refuses to budge — leaving you confused, discouraged, or wondering what in the world you could possibly be doing wrong… this episode is for you. I break down exactly why weight stalls happ
354. Do Calories Or Macros Matter More For Fat Loss?
On today's episode, I'm sitting down solo to break down one of the most confusing and overthought questions in fat loss right now: Do calories or macros matter more for body fat loss? If you're feeling confused by all the contradictory information on the internet when it comes to shedding body fat, today's honest conversation will help set the record straight and clarify exactly what you should be
353. 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year
On today's episode, I'm sitting down solo to share five practical fat loss tips you can carry into 2026 — and start using today — to help you lose 10 pounds or more in the New Year. If you're coming out of the holidays craving structure, momentum, and a plan that actually feels doable, this episode is your January jumpstart. The tips I'm highlighting are the exact habits I rely on for myself and m
352. Don't Make These Weight Loss Mistakes In 2026
2026 is here, and it's time to permanently lose weight — once and for all. In today's solo episode, I'm calling out the four biggest weight loss mistakes I do not want you making in 2026, especially if you feel like you've tried everything and still can't get results that last. These are the exact patterns I've seen over and over throughout 2025 that keep women stuck year after year. For each mist
351. How To Lose Weight After Christmas (And Stop The Holiday Spiral)
On today's episode I am sitting down solo to walk you through exactly how to lose weight after Christmas without falling into the guilt-driven holiday spiral that keeps so many women stuck. If the scale is up, your jeans feel tighter, or your brain is already jumping to "I ruined everything" mode, this conversation is your reset. I'm breaking down what's actually happening in your body after a fe
350. Survive Holiday Gatherings, Dinners & Parties Without Sabotaging Progress (With These Tips)
On today's episode, I'm sitting down solo to help you prepare for all the holiday gatherings, dinner parties, and events coming your way by sharing my top tips for enjoying the season without sabotaging your progress. If the holidays make you anxious about overeating or feeling guilty for indulging (especially because you love food) — this episode will help you navigate it all with intention while
349. ALYSSA'S STORY: Losing 20 Pounds by Putting Herself First With Simple, Realistic Weight Loss Tweaks
On today's episode, I'm chatting with Alyssa, who lost 20 pounds by finally putting herself first — not through restriction or perfection, but by making simple, realistic changes that actually fit into her life. If you're in a season of survival right now or navigating a major life transition… and you're tired of feeling uncomfortable in your skin while everyone else's needs come before your own,
348. Q&A: Not at Your Goal Weight? How To Lose It Before Getting Pregnant
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Katie on fat loss before conception. If you are at a weight right now that makes you scared to conceive, or perhaps have been told losing weight will help you on your conception journey, this episode covers exactly this. I'm discussing how fat loss can fit into the journey of trying to
347. ALLISON'S STORY: Losing The Last 10 Pounds By Doing LESS
On today's episode, I'm joined by one of my 1:1 coaching clients, Allison, who's sharing how she broke through her plateau and lost the last 10 pounds — not by pushing harder, but by doing less. It sounds counterintuitive, but "less" can actually be the key to better fat loss. When you're stuck, it's rarely about motivation or effort. More often, your effort is solid… but your plan isn't intention
346. If You're Stuck What's Better For Fat Loss: 30g Protein For Breakfast OR Intermittent Fasting
On today's episode, I am answering a question submitted by one of our amazing listeners named Lexi on what's better…. a 30g protein packed breakfast to start your day or skipping breakfast by intermittent fasting. By the end of the episode, you'll learn why intermittent fasting can work for fat loss, but also why starting your day with a proper, protein rich breakfast also can be very advantageous
345. I Don't Want To Ruin My Progress On Thanksgiving.... So Here's What To Do Instead
On today's episode, I'm sitting down for a solo chat about one of the biggest struggles women face on Thanksgiving: feeling like they're ruining their progress by indulging in a fun, higher calorie meal. When you're in a groove with your fitness routine (or even just starting to see movement on the scale) – it can feel discouraging and frustrating when the holidays roll around. It's almost like th
344. The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between)
Today I'm wrapping up my 6-part series, The Missing Piece, with a final episode on one of the most common issues women face when dieting that keeps them stuck. If you can lose a few pounds but gain them right back every week, there's a good chance you're caught in the extremes of dieting. Eating "good" and "clean" during the week often leads to intense cravings once the weekend hits, which can tri
343. The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better
Today I'm bringing you episode 5 of my 6-part series, The Missing Piece, and we're talking about one of the most overlooked habits that have kept my clients stuck – that you may be doing, too. While that 30 minutes to even an hour you spend crushing it in the gym is amazing, what about the other 23 or so hours in the day? If this sounds like you, in today's episode I'm breaking down why your daily
342. The Missing Piece: Why "IIFYM" Doesn't Always Work
Today I'm bringing you episode 4 of my new 6-part series, The Missing Piece, where I'm addressing why "hitting your macros" doesn't always yield fat loss and the progress you think it will. If you're putting in the work, logging your food, and still finding progress out of reach – this episode is for you. In today's episode I'm revealing the massively overlooked reason your body might be holding o
341. The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types
Today I'm bringing you episode 3 of my new 6-part series, The Missing Piece, and we're talking about one of the biggest mistakes women make when it comes to carbs that can lead to difficulty losing body fat and that's often overlooked. Are carbs really the enemy, or is it the way you're eating them that's sabotaging your body goals? Today I'm sharing the truth behind carbs and explaining how this
340. The Missing Piece: You Don't Need To Eat Like A Body Builder To Lose Fat (Here's Your Mistake)
Today I'm bringing you episode 2 of my new 6-part series, The Missing Piece, and we're talking about one of the biggest "missing pieces" my clients are secretly struggling with that holds them back from fat loss which is related to their protein intake. When it comes to protein, there's usually no in between. You either think you have to eat like a body builder because of social media content you
339. The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks
Today's an exciting day because I'm kicking off episode 1 of my new 6-part series, The Missing Piece: where we uncover what's really holding you back from seeing fat loss progress and how to fix it. Today's episode features one of the biggest "missing pieces" I see when working with clients when it comes to how big and filling their meals are versus their snacking habits. I'm walking you through t
338. Q&A: How to Measure Body Fat At Home & Know If You're Really Making Progress
On today's final episode as part of the Fit Girl Fall series this year, I'm answering a question submitted by one of our amazing listeners regarding how to measure your body fat while you're at home to be able to interpret if you're making progress or not with more certainty. One of the drawbacks of only using the scale to track your progress is sometimes you can lose body fat while gaining (or ev
337. Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I'm sitting down to discuss a question submitted by our amazing listener Abbey on the benefits and drawbacks of traditional weight lifting versus a la carte fitness classes. We all know that using progressive overload as a technique when lifting weights allows your muscles to be challenged so you can see the results you want – but what happen
336. Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss the truth around fasting for fat loss. Have you ever felt pressured to intermittent fast because of information you've seen on social media? Today I want to set the record straight by breaking down both the pros and cons to fasting as an approach to losing body fat, alongside what I want every woman to understand
335. This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I'm sitting down to discuss how much protein you actually need to be eating per day if your goal is to lose fat and lean out. When it comes to protein, unfortunately much of the advice online makes you think that you need to eat like a bodybuilder to get fit – when that's the farthest from the truth. Instead, today's episode is going to walk
334. 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am discussing 5 fast food orders I'd eat if I was out and about, needing food but still wanted to stay on track with my fitness goals. If you're a busy woman that needs easy options that are quick, convenient and still pack protein and fiber when you're miles from your kitchen, stuck at an airport, or juggling a crazy day – these options ar
333. Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall)
On today's episode I am sitting down solo to show you just how simple fat loss can be when you have a realistic, repeatable meal plan you actually love. Most women feel intimidated when it comes to eating right for their goals because it feels difficult to stay consistent. That's why in this episode, I'm breaking down my ultimate strategy for easy, high-protein, high-fiber meals that not only burn
332. How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss how to approach losing body fat without having to give up your social life, going out to eat and enjoying food. Many women when on a diet program intentionally trying to lose body fat get anxious when they have meals out or events that can have tempting food options. While it's important to eat at home – it isn't
331. How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss two ways to approach calculating your calories for fat loss regardless of if you want to track your food intake. Determining your target calorie deficit is an important core step towards your journey to losing body fat because without context into how much you should be eating, it's very challenging (if not imposs
330. How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall)
Fit Girl Fall is here! On today's episode I am kicking off our Fall Fat Loss series by sharing my top tips to see more progress physically over the next 30 days than you have all year. If you're feeling stuck in a rut with your progress, the scale isn't moving and you know something needs to change but you aren't sure what – the tips in this episode are going to guide you in the right direction so
329. Welcome To Fit Girl Fall 2025
Welcome to Fit Girl Fall 2025! Every October I hit reset with my signature Fit Girl Fall Series and choose a theme specific to help you with your diet and exercise routines relevant to this busy time of year. For the entire month of October I stick to this theme with every episode that I release alongside dropping two episodes every single week. This year, the theme is focused on fat loss. Whether
328. When In A Weight Loss Phase, How Often Should You Weigh Yourself?
On today's episode I am sitting down solo to discuss all things weight loss weigh-ins as inspired by one of our amazing listener's named Kelsey who left a comment on a recent episode on Spotify regarding how often she should be weighing in. In this, I'm discussing how to approach weigh-ins, how often you should weigh in, when it's appropriate to stop weighing in as frequently or even at all if it'
327. Honest Truths About Speeding Up Your Fat Loss Progress
In today's solo episode, I'm breaking down four hard-hitting truths every woman needs to hear about what it really takes to accelerate fat loss. You'll learn why chasing quick fixes and week-to-week results often keep you stuck, the pitfalls of "all or nothing" thinking, and the real reason the 80/20 rule often backfires. If you're ready to finally see consistent progress without burnout or self-s
326. 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans!
On today's episode, I'm sharing the 3 things I specifically changed to break through my most recent weight loss plateau and finally fit back into my pre-pregnancy jeans. I'm discussing the exact shifts I made to finally move the scale again, what really worked for me, what I had to stop wasting my energy on, and most importantly how I was able to get back into my pre-pregnancy jeans without misera
325. Q&A: Why I'm Choosing To NOT Take Medications To Lose Weight Postpartum
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Rachel regarding the rising trend of using GLP-1 weight loss medications, especially among postpartum moms and women with just a few pounds to lose. If you've ever wondered whether you really need weight loss meds, or if seeing everyone around you take the "quick fix" makes you feel lik
324. JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain)
On today's episode, I sit down with Jenna who is a busy physician assistant that found herself stuck after gaining weight after getting married and her honeymoon phase. Between 10-hour shifts, long commutes, and social events, Jenna wondered if it was even possible to feel good in her body again without dieting rules taking over her life. What changed everything? Learning how to fuel her metabolis
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