295. 3 Easy Steps To Help You STOP Giving Into Short-Term Gratification With Food
In today’s solo episode, I’m diving into the real reason so many of us give in to food temptations—even when we know exactly what we “should” be doing. If you’ve ever reached for a snack after a long, stressful day or whispered “just this once” to yourself, you are far from alone. I’m unpacking the short-term gratification traps that keep women stuck in a cycle of self-sabotage—and more importantly, how to break free. You’ll learn the subtle but powerful mindset shifts that help you hit pause in those autopilot moments, plus the three transformative steps I coach my clients through to help them finally take back control. By the end of this episode, you’ll know exactly how to catch yourself before slipping into old patterns and have a simple, empowering strategy to make food decisions that align with your goals—without feeling restricted. 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 271: KAITLIN’S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating 🎙️Episode 251: How To Get Better About Eating At Home For Your Goals (Fit Girl Fall) 🎙️Episode 234: LAUREN’S STORY: How To Lose 10 Pounds & Lean Out When “I Don’t Have Willpower” 🎙️Episode 220: Q&A: How To Stop Emotional Overeating When Stressed 🎙️Episode 146: How to Handle Food Cravings during 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!
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294. Follow This To A Tee And You'll Transform Your Body & Drop Fat Over The Next 90 Days
In this solo episode, I’m walking you through a straight-to-the-point, dietitian-approved strategy for breaking kickstarting fat loss — especially if you're feeling stuck or just getting started. I’m pulling back the curtain on the exact approach I use with my private clients (and in my own life) to help busy women get leaner, stronger, and more confident — without overcomplicating the process or adding more to your already full plate. Here’s what you’ll learn: 🔥 The 3 sneaky mistakes that quietly stall progress (and how to fix them) 🔥 My signature 3-pillar framework for sustainable fat loss 🔥 The exact daily habits I recommend for a real, lasting transformation If you're ready to ditch the overwhelm and take focused, effective action over the next 90 days, this episode will give you the checklist, clarity, and mindset tools to make it happen — for good. Quickly find out your daily calorie needs to hit your weight loss goals using this simple fat loss calorie calculator HERE Grab this simple protein chart to know how much protein to be eating HERE Grab the 30 Gram Protein Cheatsheet HERE Grab the 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 221: Q&A: Is Cardio or Strength Training Better For Weight Loss? 🎙️Episode 292: JENN: Women’s Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be) 🎙️Episode 278: Q&A: How To Set Up The Right Macros For Your Body To Lose Fat? 🎙️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!
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293. How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen
On today’s episode, I’m sitting down solo to share the simple, effective strategies I use—and coach my clients through—to stay on track when life is anything but calm. If you’re in a season where every day is a blur of meetings, school drop-offs, and crashing on the couch at night, I see you. You want to feel stronger, more in control of your choices, and like you actually have the energy to show up for yourself despite having to be very intentional with your time. That’s exactly why I’m breaking down how to stay consistent with food and fitness without complicated meal plans, hour-long workouts, or surviving on protein bars. This is a real-life strategy for real busy women—with full calendars and a lot on their plates. If you’re done feeling overwhelmed and ready to make fit and healthy feel simple and sustainable again, this episode is for you. 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 154: 5 tips to stay on track (& tone up) when traveling or moving 🎙️Episode 227: Your Complete Guide To Toning Up For Summer (Shed Fat For Summer Series) 🎙️Episode 271: KAITLIN’S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating 🎙️Episode 275: KARLEE’S STORY: I Lost 26 Pounds and Got Lean by Loving My Diet (Even As A Picky Eater) 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!
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292. JENN: Women's Weight Lifting For Fat Loss (What Matters To Get Stronger, Training Mistakes & How Long Your Workouts Should Be)
On today’s episode, I’m joined by certified personal trainer and women’s strength expert Jenn Canniff for a powerful conversation about what most women are getting wrong when it comes to working out. If you’ve ever felt unsure about how to lift, how often, or what really matters for fat loss, strength, and confidence—this one’s for you. We dig into the most common training mistakes women make, like hopping between random workouts, overtraining, or skipping recovery. Jenn breaks down how many days you actually need to train, whether full-body or split routines are more effective, and how to structure your workouts to support your metabolism and real results. You’ll learn why more isn’t always better—and how to train smarter, not harder to see lasting progress. Whether you’re new to lifting or ready to level up your training, this episode will help you feel more empowered, focused, and effective in your fitness journey. To follow Jenn on Instagram, click 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 221: Episode 221: Q&A: Is Cardio or Strength Training Better For Weight Loss? 🎙️Episode 269: JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation 🎙️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!
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291. AMBER'S STORY: Losing 40+ Pounds, Transitioning from Weight Loss to Maintenance & Running a Half Marathon
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!
The Hot, Healthy, Never Hungry podcast is dedicated to teaching women how to lose weight and get fit for life through simple, science backed approaches to eating and exercise. Each week on this show you can expect bold perspectives on popular nutrition topics, simple tips to help you transform your body alongside relatable weight loss stories. The goal of this podcast is to help you redefine your approach to weight loss so you can lose weight without being deprived, harming your metabolism or hurting your mental health. Host Lauren Hubert MS, RD is a Boston University trained Registered Dietitian who works with women of all ages towards their health and body composition goals. She is the founder of her private practice The Sorority Nutritionist® and teaches her clients her signature approach known as the Hot, Healthy, Never Hungry Method®.
Don't forget to follow Lauren on Instagram at @sorority.nutritionist! You can also head to thesororitynutritionist.com to start your journey.
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