309. Q&A: 5 Things I Look For in a Protein Powder (for Fat Loss & Muscle Gain)

In this solo Q&A episode, I’m answering a question from listener Cortney: How do you choose the right protein powder with so many options out there? I’ll walk you through the top four things I look for as a dietitian, plus one red flag most women overlook. You’ll also hear which brand I personally use and why, alongside some third-party organizations that offer testing and certification programs for dietary supplements like protein powders to help assure the products you purchase contain the ingredients listed on the label, are free from harmful levels of contaminants, and are manufactured according to good practices.  By the end of the episode, you’ll know exactly how to choose a protein powder that supports your fat loss and muscle goals, without overwhelm or confusion. NEW 7 Day Cut 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 266: DR. MICHAEL ORMSBEE: How To Eat & Train For Your Strongest Body (Fat Burning, Protein Metabolism, Nighttime Eating & Creatine) 🎙️Episode 262: Overrated Fat Loss Advice That Is Ruining Your Weight Loss Goals 🎙️Episode 187: PART 2: The Science Behind Building Muscle 🎙️Episode 186: PART 1: The Science Behind Fat 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!

On today’s episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Stephanie regarding how to actually enjoy summer barbecues, parties, and endless social events without sabotaging your fat loss goals.  If the thought of events during this season have left you feeling anxious about what is going to be served, or perhaps fearing that you’ll undo all your hard work in just one meal – I’m dedicating this episode to sharing subtle but realistic tips you can easily implement into your routine to help you stay on track during this busy time of year. I’m breaking down what I personally do to stay on track when my social calendar is booked and busy, alongside sharing how I plan my day to ensure eating out won’t sabotage me… especially when I don’t know what is being served. I hope you enjoy this episode, and it gives you a positive kick in the butt to lock in for the rest of summer because one thing is for sure: You CAN lose weight while eating out and living your life. These moments don’t need to hold you back, or cause stress or anxiety! Grab your 7 Day Cut Plan for easy, high-protein meals to help you lean out fast. Get it 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 231: How to Approach Food & Your Diet on July 4th (Part 1) 🎙️Episode 232: How To Approach Alcohol on July 4th (Part 2) 🎙️Episode 228: How To Lose 10 Pounds By July 4th (Shed Fat For Summer Series) 🎙️Episode 227: our Complete Guide To Toning Up For Summer (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-submitted question from Rachel about one of the most talked-about topics in weight loss right now: Ozempic. If you’re committed to doing things the natural way — focusing on real protein, fiber, strength training, and sustainable habits — but feeling discouraged watching others drop weight quickly with the help of medications, you’re not alone. That frustration is real, and I hear it all the time. In this episode, I’m having an honest conversation about weight loss medications and what it really means to stay in your own lane. I’m also sharing five hard but important truths I always tell my clients—truths that will reframe your mindset, refocus your energy, and remind you that your results do matter… even if they’re happening slower. If you’ve ever thought, “Why am I doing all this work when everyone else is getting there faster?” — this episode is for you. 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 128: Dr. Spencer Nadolsky on Prescription Weight Loss 🎙️Episode 290: Q&A: Dieting, ADHD Meds & Muscle Loss: What You Really Need to Know 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 calling out five sneaky mistakes that could be quietly stalling your fat loss… without you even realizing it. If you’ve ever felt like you’re “doing everything right” but still aren’t seeing the scale move (or your clothes fit better), this episode is for you. From subtle mindset traps to habits that fly under the radar, I’m sharing the real talk you need — along with the exact things I coach clients through — so you can break through your plateau and start seeing results. We’ll cover the surprisingly common mistake that derails progress (even when your meals look perfect), what’s really happening when you think you’re in a deficit but aren’t, and how striving for perfection can actually lead to weight regain for many women. Whether you’re just beginning your fat loss journey or you’re a seasoned pro stuck in a fitness rut, this episode will help you reset your approach and reignite your progress. I hope you enjoy 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 298: Not Seeing Progress Yet? 3 Fixes to Make Before Summer’s Over 🎙️Episode 274: Is Eating Too Much Protein Sabotaging Your Fat Loss? 🎙️Episode 189: BONUS: Are You Ruining Your Progress By Doing These Things (Part 2) 🎙️Episode 186: PART 1: The Science Behind Fat Loss 🎙️Episode 172: BONUS: Are You Ruining Your Progress by Doing These Things? 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 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!