350. Survive Holiday Gatherings, Dinners & Parties Without Sabotaging Progress (With These Tips)

On today's episode, I'm sitting down solo to help you prepare for all the holiday gatherings, dinner parties, and events coming your way by sharing my top tips for enjoying the season without sabotaging your progress. If the holidays make you anxious about overeating or feeling guilty for indulging (especially because you love food) — this episode will help you navigate it all with intention while still enjoying yourself. I'm breaking down six simple strategies I personally rely on to move through events with confidence so you can enjoy festive foods, handle social pressure, and stay grounded even when everything feels tempting or chaotic. By the end of this episode, you'll walk away feeling confident in how to navigate social eating this holiday season while staying on track with your fitness goals. 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 345: I Don't Want To Ruin My Progress On Thanksgiving.... So Here's What To Do Instead 🎙️Episode 261: 5 Ways To Eat Healthier During The Holidays 🎙️Episode 259: Thanksgiving Dinner: Tips For Overeating, Temptations, Treats & Food Pushers 🎙️Episode 129: How to Handle Almond Mom During the Holidays 🎙️Episode 127: How to Stay ON TRACK When You're OFF Your Routine 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 chatting with Alyssa, who lost 20 pounds by finally putting herself first — not through restriction or perfection, but by making simple, realistic changes that actually fit into her life. If you're in a season of survival right now or navigating a major life transition… and you're tired of feeling uncomfortable in your skin while everyone else's needs come before your own, Alyssa's story is going to speak right to you. After years of surviving, sacrificing, and pushing her own needs to the bottom of the list, Alyssa decided something had to change. Her journey is raw, relatable, and such an important reminder that when you start caring for yourself, everything else gets better. Inside the episode, Alyssa shares: ✅ The simple, doable tweaks that boosted her energy, confidence, and weight loss results without giving up travel, flexibility, or the foods she loves ✅ How she ditched keto and the dieting rules for good and finally started building real momentum that yielded incredible results ✅ Why learning what actually matters for fat loss helped her create lasting progress ✅ What breaking old patterns has meant for her as a mother and her daughter as she heads off to college ✅ How shifting out of survival mode completely changed the trajectory of her health and life By the end of this episode, you'll walk away with a clear understanding of how to begin seeing progress and where you can start… even if you feel exhausted, overwhelmed, or stuck. 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 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall) 🎙️Episode 242: MICHELLE'S STORY: 20 Pounds Down & Being A Good Role Model As A Mom 🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off 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 listener's named Katie on fat loss before conception. If you are at a weight right now that makes you scared to conceive, or perhaps have been told losing weight will help you on your conception journey, this episode covers exactly this. I'm discussing how fat loss can fit into the journey of trying to conceive and pregnancy, Dietitian-approved strategies on how to lose body fat safely while supporting fertility, my top personal tips and best practices for women looking to become healthier before starting a family and why I believe investing in your body and health BEFORE baby is crucial. If you've considering expanding your family now or in the future, I hope you enjoy today's episode and the simple but powerful strategies I share to support your journey. 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 265: Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum) 🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis 🎙️Episode 199: I'M PREGNANT: Navigating the First Trimester When All You Want Is Fast Food 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 joined by one of my 1:1 coaching clients, Allison, who's sharing how she broke through her plateau and lost the last 10 pounds — not by pushing harder, but by doing less. It sounds counterintuitive, but "less" can actually be the key to better fat loss. When you're stuck, it's rarely about motivation or effort. More often, your effort is solid… but your plan isn't intentionally targeting what's truly holding you back. In the episode, Allison opens up about: ✔️ What she did to lose the first 10 pounds postpartum versus the last 10 pounds on her journey, and what had to shift. ✔️ Why intentionality matters more than intensity for body fat loss. ✔️ Simple but intentional shifts she made to make weight loss easier in the busiest season of her life (as a mom, wife and successful businesswoman). ✔️ How she went from 60-hour workweeks, two kids under five, frequent travel, and total burnout to losing weight faster than she expected with shorter workouts, simpler meals, and way more flexibility than she believed was "allowed." By the end of this episode, you'll walk away with a calmer, more grounded perspective on what it really takes to lose the last bit of weight and why the strategy that gets you started isn't always the strategy that gets you to the finish line. 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 344. The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between) 🎙️Episode 267: If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things 🎙️Episode 205: MOLLY'S STORY: 10 Pounds Down With LESS Workouts & MORE Carbs 🎙️Episode 181: FIT GIRL FALL: The Simple Roadmap to Losing Your First 10 Pounds 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 answering a question submitted by one of our amazing listeners named Lexi on what's better…. a 30g protein packed breakfast to start your day or skipping breakfast by intermittent fasting. By the end of the episode, you'll learn why intermittent fasting can work for fat loss, but also why starting your day with a proper, protein rich breakfast also can be very advantageous for body fat loss. I'll also share the exact factors I look to first when a client isn't shedding weight, how fasting can backfire if your meals aren't built correctly, and the one shift that creates predictable, sustainable fat loss far more consistently than skipping breakfast. 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 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) 🎙️Episode 340: The Missing Piece: You Don't Need to Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types 🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work 🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 🎙️Episode 344: The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between) 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 for a solo chat about one of the biggest struggles women face on Thanksgiving: feeling like they're ruining their progress by indulging in a fun, higher calorie meal. When you're in a groove with your fitness routine (or even just starting to see movement on the scale) – it can feel discouraging and frustrating when the holidays roll around. It's almost like they're designed to throw you off track. As a result, it's incredibly common for women on a fitness journey to experience food guilt. You want to enjoy the holidays, but you also don't want to sabotage your progress. That's why today I'm sharing six things I personally do (and encourage my clients to use) to enjoy holiday dinners while honoring your hunger and keeping your body in balance. By the end of this episode, you'll know exactly how to approach Thanksgiving — or any holiday meal — with balance, so you can feel satisfied (not stuffed) while still staying on track with your goals. P.S. Our biggest Black Friday sale goes live Friday, November 28th! We're offering 50% off sitewide on all of our programs for a few days only, so grab a plan while it's hot 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 261: 5 Ways To Eat Healthier During The Holidays 🎙️Episode 259: Thanksgiving Dinner: Tips For Overeating, Temptations, Treats & Food Pushers 🎙️Episode 125: 5 Thanksgiving Weight Loss Mistakes 🎙️Episode 123: Real Talk: How to Make the Holidays Healthy 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 I'm wrapping up my 6-part series, The Missing Piece, with a final episode on one of the most common issues women face when dieting that keeps them stuck. If you can lose a few pounds but gain them right back every week, there's a good chance you're caught in the extremes of dieting. Eating "good" and "clean" during the week often leads to intense cravings once the weekend hits, which can trigger overeating and overindulging. In today's episode, I'm breaking down this exhausting cycle and exactly how to overcome it. I'm sharing what true consistency really looks like, why being overly strict with your diet might be working against you, and what to do instead to smooth out your weekly calorie intake so you can finally stop starting over every Monday. By the end of today's show, you'll know how to break free from the all-or-nothing dieting cycle by building in intentional flexibility — so your results actually stick. Doors are open! Come join my new program, Slim Down, Eat Up and find out how eating more can finally help you weigh less. Join 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) 🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types 🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work 🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 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 I'm bringing you episode 5 of my 6-part series, The Missing Piece, and we're talking about one of the most overlooked habits that have kept my clients stuck – that you may be doing, too. While that 30 minutes to even an hour you spend crushing it in the gym is amazing, what about the other 23 or so hours in the day? If this sounds like you, in today's episode I'm breaking down why your daily movement outside the gym matters just as much as your training (if not more) and how neglecting the other hours in the day might just be what is stalling your progress. If you've ever felt frustrated that your hard work in the gym isn't showing up in the mirror, this episode will show you the missing piece that ties it all together. PS: Doors are open! Come join my new program, Slim Down, Eat Up and find out how eating more can finally help you weigh less. Join 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) 🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types 🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work 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 I'm bringing you episode 4 of my new 6-part series, The Missing Piece, where I'm addressing why "hitting your macros" doesn't always yield fat loss and the progress you think it will. If you're putting in the work, logging your food, and still finding progress out of reach – this episode is for you. In today's episode I'm revealing the massively overlooked reason your body might be holding onto weight and fat despite appearing to "hit your macros" as you log your food. I'm sharing why what you eat (not just how much you eat) matters if your goal is to lose body fat and lean out. By the end of this episode, you'll walk away confidently knowing how to hit your nutrition goals, make your hard work count, and finally see those fat loss results you deserve. Grab the Mix and Match Fiber 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) 🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types 🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 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 I'm bringing you episode 3 of my new 6-part series, The Missing Piece, and we're talking about one of the biggest mistakes women make when it comes to carbs that can lead to difficulty losing body fat and that's often overlooked. Are carbs really the enemy, or is it the way you're eating them that's sabotaging your body goals? Today I'm sharing the truth behind carbs and explaining how this category of foods are not created equal when it comes to your metabolism. Some carbs spike your blood sugar and leave you hangry, whereas others are literally designed to keep you full for hours and sculpt a fit body. In today's episode, I'm breaking down the two most common mistakes women make when it comes to carbs in their diet, why your macros might look perfect on paper but still leave you stuck, and the science-backed approach to building a balanced plate that fuels fat loss and keeps you fuller longer. P.S. Ready to eat more and finally weigh less? My new program Slim Down, Eat Up drops Sunday, November 16th — mark your calendar! 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 440: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work 🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better 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!