Hot, Healthy, Never Hungry

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall.
On today's episode, I'm kicking off the series by showing you the exact plan and steps I would follow if my goal was to lose around 15 pounds before the end of the year.
There are officially just a few months left in 2026, and that is PLENTY of time to make serious progress. You do not need to wait until January, and you definitely do not need to spend the next few months feeling like the only way to see progress is by never having an apple cider donut or pumpkin spice latte.
Instead, I'm breaking down exactly what I would focus on from now through the end of the year, including what to prioritize, what to stop worrying about, and how to stay consistent when you have travel, holidays, dinners out, and plenty of fun food coming up.
I also want to help you cut through all of the BS on social media telling you what you should be doing to lose weight, because you do not need another complicated diet or 47 new rules to follow.
SLIM DOWN EAT UP: Learn exactly what calories and macros you need to lose fat while eating MORE, not less. For October only, podcast listeners can grab the program for $99 using code OCTOBER99 at checkout HERE
Try the free Calorie Calculator HERE
Apply to be coached by Lauren 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!

Have you been trying to lose weight for what feels like forever, but still don't feel confident in your body or like you're at your healthiest?
At 56, Hot & Healthy member Michelle knew what she was supposed to do to lose weight… but knowing what to do and actually finding an approach she could stick with were two very different things.
That's why in today's episode, I've invited Michelle on to share her journey inside the Membership and why this time around has felt so different from every diet she's tried before.
Michelle has been navigating her weight since puberty and has tried just about everything over the years. But when she decided to prioritize her health again, she took a completely different approach this time, learning how to stay consistent even when the scale wasn't moving as quickly as she wanted.
The result? Nearly 10 pounds down on the scale and a newfound confidence around food and weight loss, even after decades of dieting.
In this episode, Michelle shares what finally clicked for her, how she stopped feeling like she needed to rush the process, and why some of her biggest wins have nothing to do with the scale.
If you have been trying to lose weight for a year or more and need an approach that actually helps you stay consistent without constantly starting over because your diet is unrealistic, you'll love hearing what helped Michelle finally make progress in her 50s.
LAST CHANCE FOR 50% OFF. Join the Hot & Healthy Membership and our Fit Girl Fall Challenge HERE.
Shop Our Meal Plans HERE
Apply to be coached by Lauren 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
Get Support & Personally Work With Us HERE
Related Episodes:
🎙️Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym)
🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40's (Losing Weight As You Age Series)
🎙️Episode 206: Why It's Harder To Lose Weight In Your 40's And During Menopause (Losing Weight As You Age Series)
🎙️Episode 184: CATHERINE'S STORY: Fat Loss in your 50's (12 Pounds Down in 9 Weeks)
I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you feel like you're doing really well with your nutrition 99% of the time at home, but every time you go out to eat, you somehow feel like you're derailing all of your progress… this episode is for you.
The reality is, eating out does not have to mean your fat loss goals are automatically ruined. You can go to restaurants, enjoy the foods you love, have a social life, and still make progress.
The problem is, most women don't realize that there are little mistakes they're making when dining out that they think are helping them stay on track, but are actually the exact things stalling their weight loss progress.
That's why in today's episode, I'm breaking down 6 mistakes you might be making when eating out that are stalling your fat loss progress. These are the exact things I coach my clients through when we're looking at menus, food logs, and figuring out what may be holding them back from seeing progress if they dine out often.
If you want to go out to eat, enjoy your life, and still shed fat without feeling like you have to be perfect or restrictive… you're going to love this episode.
LAST CHANCE FOR 50% OFF. Join the Hot & Healthy Membership and our Fit Girl Fall Challenge HERE
Apply to be coached by Lauren 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 395: Summer Fat Loss: Realistic Tips For Eating Out
🎙️Episode 263: The Truth About Eating Out While Trying To Shed Fat & Tone Up
🎙️Episode 237: ALISHA'S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Post-Menopausal & Eating Out Weekly
🎙️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!

If you think losing weight means saying goodbye to ice cream, cookies, dessert, and all the fun foods you actually love… think again.
In today's episode, I want to show you how to stay on track with fat loss while still eating the foods you love. The reason being that many women find it much easier to hit their calorie deficit when they're in the perfect environment: eating at home, with plenty of time to cook, fewer temptations around, and low stress.
But what happens when you step outside of that environment? When you go out for a dinner date, head off on vacation, or have a fun weekend with friends and family? That's where knowing how to navigate sweets and other high-calorie foods becomes so important.
Being "on track" can't mean only knowing how to eat when everything goes according to plan. You need to know how to navigate the moments when you want the ice cream, order the dessert, or simply eat something that doesn't fit perfectly into your usual routine.
That's why I'm sharing the exact formula I recommend to our clients for enjoying sweets and other high calorie foods without feeling like you're compromising your fat loss progress.
If you have a sweet tooth like me and want to lose weight without giving up the foods you love, this episode is for you.
FIT GIRL FALL IS HERE! Join the Hot & Healthy Membership for 50% off and get access to our 5-week Fit Girl Fall Challenge, plus support from our dietitians and everything you need to make fat loss easier. Join HERE.
Grab the Starbucks Swaps Guide HERE
Grab the Free Calorie Calculator HERE
Apply to be coached by Lauren 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 250: "Do I Really Need To Stop Eating Sugar To See Weight Loss Progress?" (Fit Girl Fall)
🎙️Episode 102: You Can Still Eat Sugar and Lose WEIGHT!
🎙️Episode 388: "I Cut Out Sugar But Didn't Lose A Pound..."
🎙️Episode 209: BONUS: "I can't have sugar in the house I'm addicted"
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!

Are you under the impression that to lose weight, your only option is to eat less and less food?
The reality is that a calorie deficit does matter for fat loss, but creating a calorie deficit does NOT mean constantly shrinking your portions, cutting more calories, or eating the littlest amount of food possible.
In fact, if your approach to seeing results is primarily focused on eating less, it might actually be part of why you're having trouble losing fat in the first place.
That's why in today's episode, I'm breaking down how to lose 1 pound a week without feeling like you constantly need to cut your calories or sacrifice the foods you actually enjoy.
Because let's be honest: most of us want to look our best, feel amazing, and see the scale move, but we're also at a point in our lives where we're not willing to be hungry all day or give up our enjoyment around food just to lose weight.
So if your weight is stuck and your first instinct is to eat less, listen to this episode before you cut your food again. I'm breaking down what could actually be getting in the way of your progress and what to focus on instead to make fat loss feel much more manageable… and even sustainable.
If you want to lose fat, eat foods you actually enjoy, and stop feeling like you have to survive on less and less food to see results, this episode is for you.
FIT GIRL FALL IS HERE! Join the Hot & Healthy Membership for 50% off and get access to our 5-week Fit Girl Fall Challenge, plus support from our dietitians and everything you need to make fat loss easier. Join HERE.
Book a Game Plan Call HERE
Shop Our Meal Plans HERE
Apply to be coached by Lauren 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
Related Episodes:
🎙️Episode 411: The 4 Things Women Who Lose 1 Pound Per Week Do Differently
🎙️Episode 367: Why Eat Less Move More Isn't Wrong (It's Not What You Think)
🎙️Episode 107: Don't "Eat Less" for Weight Loss, It's Time to Eat RIGHT
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!