301. Q&A: Should You Weigh Meat Raw or Cooked? (And Other Food Logging Tips That Can Double Your Progress)

On today’s solo episode, I’m getting real about a hard truth most people won’t tell you: The habits that got you here in your weight loss journey won’t necessarily get you to the next level. If you’re ready to break out of your comfort zone, this episode is for you. I’m sharing my Dietitian-approved strategies I use with my coaching clients to up-level both their fitness and nutrition without slipping into self-punishment or all-or-nothing thinking. We’re breaking things down into two powerful segments. First, focusing on exercise and how to uplevel your training and push past plateaus once you’ve nailed the basics, and then how to optimize your nutrition to amplify your results. You’ll walk away knowing the difference between simply showing up and actually showing out for your goals, with tactical upgrades you can start implementing today.  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 302: Top 5 Hard Truths You Must Understand To Get Leaner & Stronger 🎙️Episode 298: Not Seeing Progress Yet? 3 Fixes to Make Before Summer’s Over 🎙️Episode 292: JENN: Women’s Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be) 🎙️Episode 226: 3 Hard Truths about Losing Fat & Up-Leveling your Fitness (Shed Fat For Summer Series) 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!

On today’s solo episode I’m answering a powerful listener question from Haley: How do you keep up with fat loss habits when you’re completely drained? Whether you're navigating chronic fatigue, burnout, PMS, pregnancy, or just a heavy life season: this episode is for you. I’m sharing 5 of my best tips that helped me stay consistent with my nutrition, movement, and self-care during arguably one of the hardest, most transformative years of my life. These tips are simple and sustainable strategies that will help you feel more in control, even when energy is your most limited resource. If you’ve been trying to “push through” and it’s not working because you just don’t have the bandwidth… this episode is your permission to approach things differently so you can use food and exercise as something that fills up your cup, instead of draining it. 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 293: How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen 🎙️Episode 127: How to Stay ON TRACK When You’re OFF Your Routine 🎙️Episode 99: REAL TALK: How To Stop Giving Up On Your Weight Loss Goals 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!

On today’s episode, I’m sitting down solo to answer a question from one of our amazing listeners named Sarah on what to actually do when the scale stalls — even when you’re hitting all your fat loss habits. I’m breaking down how to know if you're in a real plateau or simply in a phase where fat loss is happening behind the scenes. You’ll also hear the most common reasons the scale doesn’t move (even when progress is happening), the exact benchmarks I use with clients to assess what’s really going on, and why it’s so important not to adjust your plan too quickly when the scale doesn’t budge. If you're serious about results and don’t want to waste time second-guessing your strategy, this episode is a must-listen! 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 298: Not Seeing Progress Yet? 3 Fixes to Make Before Summer’s Over 🎙️Episode 288: Stuck At The Same Weight? Here’s How To Break Through A Weight Loss Plateau 🎙️Episode 255: Episode 225: JORDAN’S STORY: 14 Pounds Down, Breaking Plateaus, Wedding Weight Loss & How To Be Honest With Yourself 🎙️Episode 141: I’m STUCK and not losing weight, what should I do? 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!  

On today’s episode, I’m sitting down solo to share what it really takes to get leaner, stronger, and finally see the results you've been working for. I’m breaking down five hard truths every woman needs to understand to create real change — so you can start training and eating with intention and finally break through. If you’re feeling frustrated because you think you’re doing everything right but the scale or mirror isn’t budging — or you’re tired of the same recycled advice that never moves the needle — this episode was made for you. This isn’t just motivation… It's a mindset and strategy shift that can change everything. I hope you enjoy it and it helps you out! 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 294: Follow This To A Tee And You’ll Transform Your Body & Drop Fat Over The Next 90 Days 🎙️Episode 293: How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen 🎙️Episode 285: Q&A: Fixing Skinny Fat & What To Eat For A Stronger + Leaner Body When Your Goal Is Body Recomposition 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!  

On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Courtney regarding how do you accurately track the nutrition facts for cooked versus raw meat. If you’ve ever stared down at your dinner, unsure whether to weigh your chicken before or after cooking, or wondered if one little mistake in your food log could totally wreck your progress, this episode is for you. I’ll walk you through the science behind how meat changes in weight and nutrition when cooked, reveal my go-to tracking strategies, and break down the biggest logging mistakes I see women make on their fitness journeys. Plus, I’m spilling the logging secrets I usually only share with clients with actionable tips you can use today. Press play now because what you learn in this short episode could change your entire food tracking mindset. 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 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat 🎙️Episode 151: Are You Tracking Your Calories Wrong? 🎙️Episode 109: Calorie Tracking vs Macro Tracking 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!

Today’s episode is a must-listen if you’re navigating PCOS and feel like the rules of weight loss just don’t apply to you. I’m joined by registered dietitian and PCOS specialist Cory Ruth, whose no-BS, science-backed approach to women’s health cuts through the noise and gets straight to what actually works. We’re breaking down why weight loss can feel so much harder with PCOS, but how it’s absolutely not impossible. We discuss insulin resistance and blood sugar’s relationship to PCOS, the specific PCOS hormones at play and their associated symptoms, the gaps in medical care PCOS women receive and how a one-size-all approach might just be why you’re stuck – and of course the role of supplements. If you or someone you know has PCOS and was recently diagnosed or simply overwhelmed by all the conflicting tips out there – today’s episode will help you walk away feeling empowered, informed, and ready to take action that actually works for YOU. To follow Cory on Instagram, click HERE Learn more about VITA-PCOS supplements HERE Visit Cory’s website 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 270: What You NEED To Know About Calories & Macros To Shed Fat 🎙️Episode 204: REAL TALK WITH LAUREN: Healthier Taco Bell Order, What If You Hate Counting Calories, How To Approach Weight Loss with PCOS 🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat 🎙️Episode 162: Balance Your Blood Sugar to Lose 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!

In today’s solo episode, I’m getting real about something that doesn’t get talked about enough — how body image struggles can quietly sabotage your weight loss journey. We’re diving into the emotional side of fat loss — the self-talk, the mindset traps, and the ways we unknowingly hold ourselves back by thinking we need to hate our bodies into change. I’m sharing personal stories and client experiences to show you why mindset—not just macros and meal plans—is often the real roadblock to progress. You’ll hear the honest truth about separating your self-worth from your weight, how to stop self-sabotaging patterns in their tracks, and what it actually takes to build a more positive, sustainable approach. By the end of this episode, you’ll walk away with mindset shifts and practical steps you can use right away to stop getting in your own way, start seeing progress beyond the scale, and finally treat your body with the respect it deserves. 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 🎙️Episode 295: 3 Easy Steps To Help You STOP Giving Into Short-Term Gratification With Food 🎙️Episode 234: LAUREN’S STORY: How To Lose 10 Pounds & Lean Out When “I Don’t Have Willpower”Willpower” 🎙️Episode 196: EMILY’S STORY: 20 Pounds Down & Reframing Failure 🎙️Episode 157: MEGAN’S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale 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!

In today’s solo episode, I’m cutting through the noise to show you exactly why your progress has stalled—and what you can do about it. If you feel stuck in a weight loss plateau, you're not alone. I’m sharing the top three simple but powerful tweaks I’ve been coaching my clients on lately—real strategies that are already helping women like you see visible results before summer’s over. If you’re ready to stop second-guessing yourself and start building real momentum, this episode is your roadmap. You’ll leave with a fresh, honest perspective and a clear action plan to finally start seeing the progress you’ve been working for. Grab the 30 30 in 30 Challenge fat loss plan HERE Grab the 30 30 Next Level Challenge fat loss plan HERE Watch my free Webinar on the 3 Simple Steps to Start Losing Weight 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 288: Stuck At The Same Weight? Here’s How To Break Through A Weight Loss Plateau 🎙️Episode 189: BONUS: Are you Ruining Your Progress By Doing These Things (Part 2) 🎙️Episode 172: BONUS: Are You Ruining Your Progress by Doing These Things 🎙️Episode 173: DIVYA’S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO 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!

On today’s solo episode, I’m getting real about something that’s quietly shaping — and sometimes sabotaging — our health and fitness journeys: social media. If you’ve ever caught yourself deep in a scroll, feeling more overwhelmed, discouraged, or stuck than ever before – this episode’s for you. As a Registered Dietitian who lives and works in the online space, I see it all. Social media can absolutely be a powerful tool — but it can also seriously derail your weight loss progress if you’re not intentional or critical of what you consume. So today, I’m breaking down the six most common ways social media might be holding you back from losing weight, and more importantly, what to do about it. 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 277: 4 Fat Loss LIES The Internet Has Been Telling You Lately 🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat 🎙️Episode 269: JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation 🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series) 🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40’s (Losing Weight As You Age Series) 🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body 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!

On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Margaret regarding how walking actually helps with fat loss. Let’s just say, this one’s a must-listen if you’ve ever wondered whether a few extra steps a day really make a difference. In this episode, I’m walking you through how movement affects your calorie burn, why movement is just one part of the fat loss puzzle, what actually moves the needle when it comes to changing your body composition and the one thing most women overlook when trying to get into a sustainable calorie deficit. By the end of this episode, you’ll have a clearer understanding of how small, consistent habits like walking can add up to big changes in your body — and make shedding fat easier, too. 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 🎙️Episode 280: 2 Easy Ways To Burn More Calories WITHOUT Adding More Exercise 🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat 🎙️Episode 249: This Is How Many Steps You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️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!