Today’s episode is a special one — for the first time ever, I’m bringing back a guest!

Amber, one of our incredible Hot and Healthy members, returns after her first appearance in late 2023, where she shared how she lost 35 pounds. Now, she’s back to talk about her 8-month maintenance break, training for and running a half marathon, and then re-entering fat loss mode to lose another 10 pounds.

With just 5 pounds to go before reaching her goal weight, Amber opens up about the key mindset shifts and nutrition strategies that helped her maintain her progress, fuel her performance, and keep moving toward her goals. We dive deep into what it really feels like to transition from fat loss to maintenance, and how to intentionally pivot back into fat loss when the time is right

If you’ve ever worried that pursuing athletic goals or taking a break from fat loss might undo your progress, this conversation will reshape the way you think about your journey and leave you feeling more empowered than ever.

Ready to jumpstart your summer fat loss? Join us in the 60 Day Summer Shred inside the Membership — just $197 for 2 months of support and serious results. We start May 5th! Join HERE

Want the ultimate accountability tool? Grab the LIMITED TIME ONLY Hot & Healthy Planner Pad for just $35 — a simple, no-stress way to plan meals and stay on track so you can hit your fat loss goals! Purchase 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 193: AMBER’S STORY: Losing 23 Pounds WITHOUT Beating Yourself Up About Your Food Choices

🎙️Episode 196: EMILY’S STORY: 20 Pounds Down & Reframing Failure

🎙️Episode 219: The Diet After The Diet (Common Questions About Maintaining Weight Loss)

🎙️Episode 255: Q&A: How To Lose The Last Little Bit Of Weight & Maintain It?

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 answering a powerful question from listener Stephanie about a challenge many women face on their fitness journey: what to do when medication suppresses your appetite and you’re not eating enough — especially when you’re trying to maintain or build muscle.

Whether you're taking ADHD medication, weight loss meds, or anything else that impacts your hunger cues… Navigating nutrition can get tricky. And while eating less might seem like a fast track to fat loss, undereating can actually slow your metabolism and lead to unwanted muscle loss.

In this episode, I’m breaking down realistic, doable strategies to help you get enough nutrition even on low-appetite days. You’ll learn how to fuel your body in a way that supports your muscle and aesthetic goals, keeps your metabolism up, and works with your medication — not against your progress.

If muscle tone, strength, and a healthy metabolism are on your goal list, this is one you don’t want to miss.

Doors are now open to the Hot & Healthy Membership for a special offer and join us for the 60 Day Summer Shred Challenge 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:

Related Episodes:

🎙️Episode 187: PART 2: The Science Behind Building Muscle

🎙️Episode 186: PART 1: The Science Behind Fat Loss

🎙️Episode 131: DANIELLE’S STORY: How Protein Made Me Lose 100 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!

In today’s solo episode, I’m diving into something every woman on a weight loss journey has faced: the emotional rollercoaster that can sabotage your progress.

If you’ve ever felt like you’re doing everything right — tracking, moving, hitting your goals — but the scale just won’t budge… you’re not alone. That frustration and self-doubt is real, and it can be the very thing that leads you to give up too soon.

But here’s the truth: the difference between women who hit their weight loss goals and those who stay stuck isn’t just about the plan they follow — it’s about mindset.

This episode is all about how to spot and stop self-sabotage in its tracks. I’m sharing much needed real talk and practical tools to help you shift from emotional reactions to data-driven decisions, so you can stay focused, consistent, and in control of your progress — no matter what the scale says.

Let’s stop letting feelings make the final call. Hit play and take back your power.

Doors open soon! We’re opening the doors to the Hot & Healthy Membership for a special offer on April 27, 2025 – just in time for our 60 Day Summer Shred Challenge!

1:1 Coaching with Lauren and Our Team of Dietitians: HERE

Grab the Stuck to Slaying Course 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 264: Three BIG Reasons You Can't Lose More Than 5 Pounds Before Gaining It All Back

🎙️Episode 215: 3 Hard Truths About Losing Weight After 30 Years Old (Losing Weight As You Age Series)

🎙️Episode 157: MEGAN’S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale

🎙️Episode 196: EMILY’S STORY: 20 Pounds Down & Reframing Failure

🎙️Episode 52: Why Your Obsession with the Scale is Sabotaging Your 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!