340. The Missing Piece: You Don't Need 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 see online, or you barely eat sufficient protein at meals and you're drastically underconsuming this important nutrient for fat loss. Either way, protein is important and the goal is not to eat too much or too little – but instead the right amount. I'm breaking down why not eating enough protein can hold you back, why knowing protein is important isn't enough and how understanding your unique requirements is the first step towards successful fat loss and what actually happens to your body (and appetite) when you miss that 20–30g sweet spot at each meal. Plus, I'll share my go-to strategies for building satisfying, high protein meals without living on protein shakes and cottage cheese, or thinking you need to be a bodybuilder. Grab your Free 30 Gram Protein Cheat Sheet HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 339: The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks 🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 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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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 the food audit red flags I see most as a Registered Dietitian, the rule of thumb I always live (and coach) by when it comes to calorie content in meals versus snacks, and the simple shifts you can make to stop letting "snacks" call the shots in your day and seriously accelerate your progress. By the end of this episode, you'll know exactly how to build meals that keep you full so you can boost your metabolism, ensure you're satisfied and stop unintentionally sabotaging your progress through snacks. 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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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 even maintaining muscle)... leading to body composition changes that aren't reflected on the scale. This means you can be making physical progress, looking leaner and even dropping your body fat percentage but the scale may not have budged anymore than a few pounds if that. This is why beginning a practice to track your body fat percentage and body composition is so crucial to your fitness journey, despite it sometimes being challenging without the right equipment. If you're ready to explore new ways to track your body composition and progress at home without needing fancy or expensive gadgets, this episode features my simple, at-home strategies I use with my own clients to measure progress in other ways than just the scale. Grab the Fit Girl Fall Challenge Bundle HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 329: Welcome To Fit Girl Fall 2025 🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall) 🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall) 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) 🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall) 🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) 🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (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!
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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 happens when you do a la carte fitness classes such as Peloton Strength workouts? Do these workouts impact your results even if you enjoy them or they are convenient? Today's episode is going to address two things. First, is it a myth that you need to lift heavy weights to get lean and lose body fat? And secondly, I discuss the benefits and drawbacks of traditional weight lifting versus one-time classes such as Peloton Strength and Orangetheory so you know how to choose the right training style for your goals, schedule and fitness level. If you're looking to not just lose weight but reshape your body, this episode is going to help you figure out if what you're doing is enough for the results you want to see. Grab the Fit Girl Fall Challenge Bundle HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 329: Welcome To Fit Girl Fall 2025 🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall) 🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall) 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) 🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall) 🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (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!
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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 whether or not they decide to use this tool on their fitness journeys. My goal by the end of the episode is to help you be able to decide what actually works for YOU and your busy lifestyle – and finally understand what matters for fat loss beyond any social media hype. Grab the Fit Girl Fall Challenge Bundle HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 329: Welcome To Fit Girl Fall 2025 🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall) 🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall) 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) 🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall) 🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (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!
The Hot, Healthy, Never Hungry podcast is dedicated to teaching women how to lose weight and get fit for life through simple, science backed approaches to eating and exercise. Each week on this show you can expect bold perspectives on popular nutrition topics, simple tips to help you transform your body alongside relatable weight loss stories. The goal of this podcast is to help you redefine your approach to weight loss so you can lose weight without being deprived, harming your metabolism or hurting your mental health. Host Lauren Hubert MS, RD is a Boston University trained Registered Dietitian who works with women of all ages towards their health and body composition goals. She is the founder of her private practice The Sorority Nutritionist® and teaches her clients her signature approach known as the Hot, Healthy, Never Hungry Method®.
Don't forget to follow Lauren on Instagram at @sorority.nutritionist! You can also head to thesororitynutritionist.com to start your journey.
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