Hot, Healthy, Never Hungry

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 "budget" on has a huge impact on whether you hit your targets and actually lose body fat.
If you've been struggling with constant hunger, feeling unsatisfied, or mindlessly spending calories on foods that don't move the needle for your goals, this episode will help you become more intentional with your choices… and see better results because of it.
Grab the Fat Loss Calorie Calculator HERE
Get started with our 30 Day Fat Loss Meal Plan 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 365: Easily Save Calories With These 7 Easy Food Swaps For Fat Loss
🎙️Episode 111: Don't Get Cocky With Your Calories
🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat
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'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 focusing on the habits that actually change your body composition – that's when real results start to happen.
That's exactly why when one of my 1:1 clients recently told me she didn't care about the scale and simply wanted to lose fat and look more toned for her wedding, I knew it was the perfect topic for today's episode.
In this episode, I'm breaking down the two most important habits that will help you build muscle, lose body fat, and achieve that toned look — without overcomplicating your routine or obsessing over the number on the scale. Enjoy!
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 366: I Want To Lose Fat And Gain Muscle: This Is What To Do
🎙️Episode 186: PART 1: The Science Behind Fat Loss
🎙️Episode 187: PART 2: The Science Behind Building Muscle
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'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 creatine is one of the most researched supplements out there and is widely used to improve gym performance, strength, and muscle growth - this episode will help you decide (based upon your goals) if it's something you should focus on or not.
Apply to work with Lauren privately: HERE
Purchase Slim Down, Eat Up ($159): HERE
To connect with Lauren on Instagram, 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 266: DR. MICHAEL ORMSBEE: How To Eat & Train For Your Strongest Body (Fat Burning, Protein Metabolism, Nighttime Eating & Creatine). Jump to 42:42 of the episode where we dive into the science behind creatine.
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'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. We discuss why protein is so important for health and your metabolism, how it impacts blood sugar, the reason it's the secret to getting full, and of course how to practically eat high protein through simple meals.
We're diving into:
✅ How to make protein the anchor of your plate without tracking forever
✅ Rachael's easy, weeknight, one-pan meals that work 
✅ How to use protein to help you stop grazing all day
✅ How to build balanced meals without obsessing over calories
✅ Real talk about motherhood, feeding toddlers, and fueling yourself without losing your mind
If you're a busy woman who wants to improve her body composition and feel strong, energized, and satisfied, this episode is for you.
Grab your copy of Rachael's new cookbook, The High-Protein Plate HERE
To follow Rachael 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 247: How To Hit 100+ Grams Of Protein In 20 Minutes Or Less (Fit Girl Fall)
🎙️Episode 274: Is Eating Too Much Protein Sabotaging Your Fat Loss?
🎙️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!

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.
You'll learn:
✅ The key signs your deficit is set up correctly
✅ When weight fluctuations are normal (and when they're not)
✅ How to assess progress whether you track calories or don't log at all
Because the truth is there are clear indicators that you're in a calorie deficit, and once you understand them… you don't have to panic or guess your next move.
Doors are officially open! Come join Lean Without Logging and finally lose weight without counting a single calorie. Join HERE.
Grab the Fat Loss Calorie Calculator HERE
Grab Slim Down, Eat Up 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 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)
🎙️Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress
🎙️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 182: FIT GIRL FALL: How To Be On Track (Even When You Don't Track Your Calories)
🎙️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!