Hot, Healthy, Never Hungry
Episodes
186. PART 1: The Science Behind Fat Loss
09 Nov 2023
Contributed by Lukas
In this episode, I kick off a fun two-part series on losing body fat and building muscle! Today's part 1 episode is on the science behind fat loss whe...
185. BONUS: How Much Weight Should You Be Losing Every Week?
06 Nov 2023
Contributed by Lukas
In this week's mini episode, I tackle a question you've probably wondered about on your weight loss journey… How much weight should you be losing ev...
184. CATHERINE'S STORY: Fat Loss in your 50's (12 Pounds Down in 9 Weeks)
02 Nov 2023
Contributed by Lukas
In this episode, I sit down with 90 Day Fit Babe Body client, Catherine, to discuss how she has been able to lose 12 pounds in the past 9 weeks all wh...
183. FIT GIRL FALL: What To Eat… After You Overeat
30 Oct 2023
Contributed by Lukas
In this week's Fit Girl Fall mini episode, I sit down and get candid about overeating sweet treats like Halloween candy on your fitness journey. I dis...
182. FIT GIRL FALL: How To Be On Track (Even When You Don't Track Your Calories)
26 Oct 2023
Contributed by Lukas
In this week's Fit Girl Fall mini episode, I sit down to chat through the different ways you can be on track even when you don't track your calories! ...
181. FIT GIRL FALL: The Simple Roadmap to Losing Your First 10 Pounds
23 Oct 2023
Contributed by Lukas
Do you dream about the day you lose your first 10 pounds? Well you're in luck! Today's Fit Girl Fall mini episode is going to show you how to lose you...
180. FIT GIRL FALL: Jumpstart Your Fall Fitness Goals By Doing These 3 Things
19 Oct 2023
Contributed by Lukas
In this week's Fit Girl Fall mini episode, I share 3 simple things (plus 1 bonus tip) you can do to jumpstart your fitness goals this fall season. And...
179. FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight
16 Oct 2023
Contributed by Lukas
In this week's Fit Girl Fall mini episode, I discuss meal planning for busy women who want to lose weight. I share how to make a meal plan for fat los...
178. FIT GIRL FALL: Do I Really Need to Hit 10k Steps for Fat Loss?
12 Oct 2023
Contributed by Lukas
In this week's Fit Girl Fall mini episode, I break down a common question I get from women when it comes to losing weight: Do you REALLY need to hit 1...
177. FIT GIRL FALL: How To Deal With Office Food Temptations During The Holiday Season
09 Oct 2023
Contributed by Lukas
In this week's Fit Girl Fall mini episode, I discuss how to deal with office food temptations during the holidays so you can avoid overeating and of c...
176. FIT GIRL FALL: 4 Starbucks Hacks to Make Your Pumpkin Spice Latte (PSL) Lower in Calories
05 Oct 2023
Contributed by Lukas
In this week's Fit Girl Fall mini-episode, I share 4 simple Starbucks hacks to make your pumpkin spice latte lower in calories to help you stay on tra...
175. FIT GIRL FALL: How To AVOID Falling Off Track With Your Fitness Goals During Fall
02 Oct 2023
Contributed by Lukas
In this week's Fit Girl Fall mini episode, I kick off this October series by sharing how to fall in love with being your fittest self. By the end of t...
174. A Beginner's Guide to Weight Loss (No Matter How Much Weight You Want to Lose)
28 Sep 2023
Contributed by Lukas
In this episode, I am sharing four lessons to help bring you back to basics on your weight loss journey. By the end of this episode you'll learn what ...
173. DIVYA'S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO Progress
21 Sep 2023
Contributed by Lukas
In this episode, I am joined by Hot & Healthy Member, Divya, to share how she was able to go from 10 years of fad diets that made her relationship to ...
172. BONUS: Are You Ruining Your Progress by Doing These Things?
18 Sep 2023
Contributed by Lukas
In this week's mini episode, I share some of the common things that tend to ruin progress on a weight loss and fitness journey to ensure that you aren...
171. KAYLA'S STORY: Losing 25 Pounds and Keeping it OFF for 1 Year
14 Sep 2023
Contributed by Lukas
In this episode, I sit down with 90 Day Fit Babe Body client, Kayla, officially 1 year (to the date) after joining the program to celebrate her achiev...
170. Wedding Weight Loss: How To Stay On Track as a Guest
07 Sep 2023
Contributed by Lukas
In this episode, I discuss how to stay on track with your weight loss goals if you plan to attend a lot of weddings this year as a guest! By the end o...
169. BONUS: How to eat more fiber to lose fat
04 Sep 2023
Contributed by Lukas
In this week's mini episode, I discuss the importance of adding fiber to help you lose body fat and also share the specific ways you can start to eat ...
168. DANIELLE'S STORY: How to drop 2 jean sizes while going out to eat
31 Aug 2023
Contributed by Lukas
In this episode, I sit down with 90 Day Fit Babe Body client, Danielle, to chat about her honeymoon weight loss journey. We discuss her "honeymoon hot...
Welcome to Hot, Healthy, Never Hungry!
25 Aug 2023
Contributed by Lukas
Are you ready to learn how to lose weight and actually keep it off? And do it in a way that makes you feel good and not deprived? You're in the right ...
167. 3 Hard Truths about Losing Fat & Up-Leveling your Fitness
24 Aug 2023
Contributed by Lukas
In this episode, I am breaking down 3 hard truths about losing fat and up-leveling your fitness that I firmly believe are SO important to achieving su...
166. BONUS: How to stop overeating every weekend
21 Aug 2023
Contributed by Lukas
In this week's mini episode, I am covering how to stop overeating every weekend if you find yourself always starting over every Monday and regretting ...
165. MICHELLE'S STORY: 20 Pounds Down & Being A Healthy Role Model as a Mom
17 Aug 2023
Contributed by Lukas
In this episode, I sit down with Hot & Healthy Member, Michelle, to discuss her 20 pound weight loss journey as a mom of two. We discuss how she handl...
164. 10 Tips I Wish I Could Tell My Younger Self about Weight Loss
10 Aug 2023
Contributed by Lukas
In this episode, I discuss 10 tips I wish I could tell my younger self about weight loss as I approach my 30th birthday in October! Register for my F...
163. BONUS: Dietitian Diet Review (Whole30)
07 Aug 2023
Contributed by Lukas
In this week's mini episode, I share a diet review episode on the very popular plan Whole 30. 3 Simple Steps to Start Losing Weight: Free Webinar Fre...
162. Balance Your Blood Sugar to Lose Fat
03 Aug 2023
Contributed by Lukas
In this episode, I discuss how balancing your blood sugar will help you lose fat and most importantly, prevent fat gain! By the end of this episode yo...
161. ABBY'S STORY: Lose Weight with a Demanding Job
27 Jul 2023
Contributed by Lukas
In this episode, I sit down with 90 Day Fit Babe Body client, Abby, to discuss how she has been able to lose weight with a demanding job. We discuss h...
160. BONUS: Tips to Stay on Track While On Vacation
24 Jul 2023
Contributed by Lukas
In this week's mini episode, I discuss simple tips you can use on your next vacation to stay on track and even see progress while traveling. 3 Simple...
159. What you NEED to know about calories and your metabolism
20 Jul 2023
Contributed by Lukas
In this episode, I discuss what you need to know about calories and your metabolism for weight loss. By the end of this episode you'll learn how your ...
158. How to Jumpstart Your Weight Loss
13 Jul 2023
Contributed by Lukas
In this episode, I share how to jumpstart your weight loss journey to see results faster! By the end of this episode you'll learn what does it mean to...
157. MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale
06 Jul 2023
Contributed by Lukas
In this episode, I sit down with the Hot & Healthy Member, Megan, to discuss her 16 pound weight loss journey. We discuss how "boyfriend portions" and...
156. How to drink alcohol while losing weight & what to eat when you're hungover
29 Jun 2023
Contributed by Lukas
In this episode, I am discussing how to fit alcohol into your weight loss plan without sabotaging all your efforts to see results. I'm not here to sto...
155."Oatmeal makes you fat" and other diet myths keeping you stuck
22 Jun 2023
Contributed by Lukas
In this episode, I am kicking off a new series on dieting myths where I will be busting some of the most popular (but ridiculous) diet myths that are ...
154. 5 tips to stay on track (& tone up) when traveling or moving
15 Jun 2023
Contributed by Lukas
In this episode, I share my top 5 tips to stay on track with your fitness and healthy eating routine while traveling or moving. Because let's be real…...
153. Healthy Cooking Tips and Recipe Edits with Chef Whitney Aronoff
08 Jun 2023
Contributed by Lukas
In this episode, I sit down with the incredible Holistic Personal Chef and Founder of Starseed Kitchen, Whitney Aronoff. Whitney started her journey...
152. ALLI'S STORY: From embarrassed to 13 pounds down
01 Jun 2023
Contributed by Lukas
In this episode of Hot, Healthy, Never Hungry – I sit down with an amazing 90 Day Fit Babe Body client named Alli who's been able to go from months ...
151. Are You Tracking Your Calories Wrong?
25 May 2023
Contributed by Lukas
Are you doing everything right but still not losing weight? In this episode, I'm bringing attention to how to track your calories accurately if you ar...
150. Struggle with Weekend Overeating? My Top Tips
18 May 2023
Contributed by Lukas
Do you struggle with overeating? Is it especially bad during the weekends? In today's episode, I'm going to help you overcome weekend overeating with ...
149. SAMANTHA'S STORY: Fat Loss, Flying Planes & Losing 23 lbs
11 May 2023
Contributed by Lukas
In this week's episode of Hot, Healthy, Never Hungry – we are joined by fit babe Samantha who lost 23 lbs for her wedding day as a pilot flying plan...
148. 4 Tips to "Spring Clean" Your Diet for Weight Loss
04 May 2023
Contributed by Lukas
In today's episode of Hot, Healthy, Never Hungry – I am sharing how I want you to spring clean your diet for weight loss to help you see more result...
147. HANNAH'S STORY: Balanced Hormones Do NOT Guarantee Weight Loss…
27 Apr 2023
Contributed by Lukas
In today's episode of Hot, Healthy, Never Hungry – I am joined by fit babe Hannah to discuss her weight loss journey as she navigated postpartum bod...
146. How to Handle Food Cravings during Weight Loss
20 Apr 2023
Contributed by Lukas
In this episode of Hot, Healthy, Never Hungry - I am discussing how to handle food cravings on your weight loss journey so they never hold you back fr...
145. MORGAN'S STORY: 16 Pounds Down & How to Stop Getting in Your Own Way
13 Apr 2023
Contributed by Lukas
In this episode of Hot, Healthy, Never Hungry - I sit down with fit babe Morgan who has lost 16 pounds in the Hot & Healthy Membership. Morgan is a cl...
144. 3 Reasons You're Not Hot, Not Healthy, and Always Freaking Hungry
06 Apr 2023
Contributed by Lukas
I'm so excited to welcome you to Hot, Healthy, Never Hungry – a podcast dedicated to changing how women eat to lose weight and feel their hottest. F...
143. Diet tweaks to help you shed fat and lose 10 or more pounds
30 Mar 2023
Contributed by Lukas
If you have been wondering what specific tweaks to make to your diet to achieve your weight loss goals but need to see REAL LIFE examples (not some ra...
142. RODRIANNA'S STORY: What is My Weigh vs. What is the WORK
23 Mar 2023
Contributed by Lukas
This week's episode features fit babe Rodrianna who shares what changes she made to her habits, how she approaches the scale and her food choices to l...
141. I'm STUCK and not losing weight, what should I do?
16 Mar 2023
Contributed by Lukas
When you're trying to change your body and nothing is happening despite thinking you are doing the right things, that feeling of being STUCK can be so...
140. WHY the scale is up on a Monday and WHAT to do about it
09 Mar 2023
Contributed by Lukas
Whether it's Monday morning after a fun weekend or really any day of the week, this episode is going to help you understand WHY the scale is up and WH...
139. Ask Team TSN Anything
02 Mar 2023
Contributed by Lukas
This week's episode is with the iconic Team TSN Dietitians Kyndall and Hannah (and me, Lauren) coming to you live from our Team trip to Miami! I wante...
138. CAITLIN'S STORY: Basic Betch Weight Loss & Losing 35 Pounds!
23 Feb 2023
Contributed by Lukas
This week's episode breaks down how Caitlin has lost 35 pounds on her second postpartum weight loss journey by going back to basics and focusing on si...
137. Can You Lose Weight & Have A Good Relationship With Food?
16 Feb 2023
Contributed by Lukas
Can you lose weight and have a good relationship with food? You can know everything you need to know about the science of weight loss, but if you have...
136. Healthy Fast Food I'd Eat As A Dietitian
09 Feb 2023
Contributed by Lukas
Here are healthy fast food options that I would eat as a Dietitian at places such as Starbucks, Chick-Fil-A, Taco Bell, Sweetgreen and Chipotle. Wheth...
135. The WORST Diet & Exercise Advice From Trainers
02 Feb 2023
Contributed by Lukas
This week's episode is going to break down some of the absolute WORST diet and exercise advice your trainer unfortunately may have given you in hopes ...
134. You Probably Don't Need 200 grams of Protein…
26 Jan 2023
Contributed by Lukas
If you've ever wondered how much protein you really need to lose weight, this episode is for you! While most women are told by social media and fitnes...
133. Reverse Dieting Real Talk: What it is & is it even necessary?
19 Jan 2023
Contributed by Lukas
Ever hear about reverse dieting on social media but have no idea what it is and aren't sure if you need to do it? This episode is going to break down ...
132. How to get MORE weight loss results by doing LESS
12 Jan 2023
Contributed by Lukas
If you're doing all the things but feel like you aren't getting anywhere, I'm here to show you how to see MORE weight loss by doing LESS work so you s...
131. DANIELLE'S STORY: How Protein Made Me Lose 100 Pounds
05 Jan 2023
Contributed by Lukas
If you have big weight loss goals — I'm talking more than 30, 40 or even 50+ pounds you want to lose… then THIS is the episode for you! I invited ...
130. Don't Make These Weight Loss Mistakes in 2023
29 Dec 2022
Contributed by Lukas
January 1st is almost here so I want to ensure you don't make these common weight loss mistakes in 2023, fit babes! In a few short days, the clock wil...
129. How to Handle Almond Moms during the Holidays
22 Dec 2022
Contributed by Lukas
Even if you haven't heard of the phrase 'Almond Mom' – you may very well know of one in your life or maybe are questioning if you are one yourself. ...
128. Dr. Spencer Nadolsky on Prescription Weight Loss
15 Dec 2022
Contributed by Lukas
This week I'm joined by Dr. Spencer Nadolsky to cover a hot and often controversial topic: weight loss medications! Dr. Nadolsky is an Obesity and Lip...
127. How to Stay ON TRACK When You're OFF your Routine
08 Dec 2022
Contributed by Lukas
The sprint from December 1st until January 1st is a wild one as we're juggling family, friends, travel, work, events and of course… our weight loss ...
126. JENNIFER'S STORY: Weight Loss isn't THAT complicated
01 Dec 2022
Contributed by Lukas
This week I'm chatting with the incredible fit babe Jennifer who lost an incredible 16 pounds and 5 inches off her belly… and realized (in her words...
125. 5 Thanksgiving Weight Loss Mistakes
21 Nov 2022
Contributed by Lukas
When it comes to Thanksgiving, it is THE holiday that is all about food. So of course I had to come in hot to help you get prepped for the foodiest da...
124. AMANDA'S STORY: Short Girl Weight Loss
03 Nov 2022
Contributed by Lukas
How to lose weight and stop making excuses when you're a short babe. If you're on the shorter side, you know first hand that when you put on weight yo...
123. Real talk: How to make the holidays healthy
31 Oct 2022
Contributed by Lukas
Happy Halloween fit babes! In today's final episode of the mini series we brought to the podcast this month (Fit Girl Fall) - I wanted to spend some t...
122. Halloween Candy and Weight Loss
27 Oct 2022
Contributed by Lukas
We're just a few days away from Halloween but let's be real… candy is and has been here this entire spooky season! So if it's been hard for you to r...
121. 8 Tips to Get Your Sh*t Together: Social Eating
24 Oct 2022
Contributed by Lukas
One of the hardest (but also most fun) parts about Fall and the entire holiday season is that there are many social events involving food. From alcoho...
120. Sick Season Weight Loss
20 Oct 2022
Contributed by Lukas
With everything that comes with the fall season, it's so easy to get struck down with sickness and it can totally derail your weight loss plan! Ther...
119. How to get more active in Fall
17 Oct 2022
Contributed by Lukas
In this mini episode for Fit Girl Fall, I share with you the simple strategies I've used to keep moving and stay active as the colder months are creep...
118. Buy the NEW JEANS!
13 Oct 2022
Contributed by Lukas
When should you buy new clothes when you're losing weight? With the change in season comes a change in wardrobe! But real talk - it can feel really di...
117. 10 Tips for Tailgating
10 Oct 2022
Contributed by Lukas
If you're tailgating in the new sports season, how can you stay on track with your weight loss goals!? In today's episode I give you my top 10 tips fo...
116. Pumpkin Spice Progress: Seasonal Swaps
06 Oct 2022
Contributed by Lukas
Today's episode is all about how to approach Starbucks this time of year and I share my top 3 favorite low calorie pumpkin drink swaps that can pack a...
115. Don't FAIL for Fall
03 Oct 2022
Contributed by Lukas
How to maximize your weight loss and nutrition during the fall season. Cozy sweaters, leaves falling from the trees, pumpkin spice lattes… it's fit ...
114. Weight Loss Works if YOU Work it
29 Sep 2022
Contributed by Lukas
How to stop getting in your own way and actually stick to your diet and exercise plan to lose weight. Often, when it comes to weight loss (or just lif...
113. 4 reasons why weight loss feels scary and why this time can be different
22 Sep 2022
Contributed by Lukas
How to overcome your weight loss fears and see real change when you've failed every fad diet you've been on before! Weight loss can feel so scary and ...
112. 5 things I wish I knew when I started my weight loss journey
15 Sep 2022
Contributed by Lukas
It's no secret that what inspired me to become a Registered Dietitian was my own hot mess weight loss journey after I gained 20 pounds my freshman yea...
111. Don't Get Cocky with your Calories
08 Sep 2022
Contributed by Lukas
How to keep the momentum going once you've lost your first few pounds. Ladies, I'm bringing you some tough love in this episode and I PROMISE you, w...
110. 5 Reasons Why You Don't Look Like You Workout
01 Sep 2022
Contributed by Lukas
Are you nailing your workouts in the gym, eating the healthiest in your entire life but you're not seeing your body change? One of the most common str...
109. Calorie Tracking versus Macro Tracking for Weight Loss
25 Aug 2022
Contributed by Lukas
One of the most common misunderstandings when it comes to nailing down your nutrition for fat loss is what is better: calorie tracking or macro tracki...
108. How to simplify your eating for weight loss
18 Aug 2022
Contributed by Lukas
If there is one thing I know it's this… us women overcomplicate how to eat to lose weight! We overthink every food choice and follow complicated foo...
107. Don't "eat less" for weight loss, it's time to eat RIGHT
11 Aug 2022
Contributed by Lukas
You may have heard that by eating more, you can actually weigh less… but how does that work with a calorie deficit? Truth is, it isn't just about ea...
106. Use Your Weight as Data, Not A Disaster
04 Aug 2022
Contributed by Lukas
If you have a sh*tty relationship to the scale, I know how terrifying it can be to weigh in. But the truth is, you don't have to be so scared of the s...
105. Why fat loss is better than weight loss
28 Jul 2022
Contributed by Lukas
Do you know the difference between fat loss and weight loss? Truth is, while you do want to lose weight on the scale… one of the biggest mistakes wh...
104. HOLLY'S STORY: You CAN have toast with breakfast & lose 15 lbs
21 Jul 2022
Contributed by Lukas
Fit babe Holly has 3 kids under 5 and is the literal definition of busy! So how did this super mom start losing 1-2 pounds per week and start seeing h...
103. How to stop fad dieting and start flexible dieting
14 Jul 2022
Contributed by Lukas
Are you stuck going from diet to diet, and feel like no mater how much discipline and willpower you have... you just can't lose weight!? Well what if ...
102. You Can Still Eat Sugar and Lose WEIGHT!
07 Jul 2022
Contributed by Lukas
Sugar is one of the most controversial topics in nutrition, so in this episode sponsored by our partners at Swerve I want to debunk the myths and clea...
101. "I know what to do, I just need to do it"
30 Jun 2022
Contributed by Lukas
When you're really serious about transforming your body, of course you know that you gotta put in the WORK for you to see results. One key word to des...
100th Episode: Weight Loss Q&A
23 Jun 2022
Contributed by Lukas
Can you BELIEVE that we have hit 100 episodes, babes!? Thank you so much to everyone one of you have been here over the past 100 episodes, or if you'v...
99. REAL TALK: How To Stop Giving Up On Your Weight Loss Goals
16 Jun 2022
Contributed by Lukas
We call it a weight loss JOURNEY for a reason ladies... there are ups and downs on the scale and in how each day goes for you. But if you've ever felt...
98. Alan Aragon On: "If it fits Your Macros"
09 Jun 2022
Contributed by Lukas
Ever hear of "if it fits your macros?" Well babes... I am SO excited for today's guest because he is literally one of the founding father's of the mov...
97. HALEY'S STORY: When Weight Loss CLICKS
02 Jun 2022
Contributed by Lukas
Like many of you, today's guest just could not figure out a weight loss plan that worked for her. Fit babe Haley tried everything and then some, inclu...
96. Toning Up Before Tanning
26 May 2022
Contributed by Lukas
Are you ready for hot girl summer?! I know I am - but I know for so many women who are not where they physically want to be it can be intimidating whe...
95. Real Talk: Orangetheory, Barry's Bootcamp, F45 and Crossfit
19 May 2022
Contributed by Lukas
While food has to come first on your fitness journey... exercise can and eventually should be an important part of your plan! That's why this week's e...
94. Losing Your First 10 is Different Than Your Next 10
12 May 2022
Contributed by Lukas
For some of you ladies, once you've started that journey to your dream body that first 10 pounds might have felt "easy" compared to what comes next! B...
93. KATE & SANDY'S STORY: Mother Daughter Weight Loss GOALS!
05 May 2022
Contributed by Lukas
It's amazing when your family is supportive of your weight loss journey, and even better when they want to join in! Kate joined TSN to start working t...
92. MIRANDA'S STORY: Losing 50+ pounds with tips from TSN
28 Apr 2022
Contributed by Lukas
Today's episode is a bit different ladies, and that's because we're talking to Miranda Mancia who lost a whopping 53 pounds following the TSN method a...
91. Flexible Calorie Tracking for Weight Loss
21 Apr 2022
Contributed by Lukas
When it comes to calorie tracking for weight loss, there are certainly right and wrong ways to go about it. So it's about time I spill the tea on how ...
90. Weight Loss Supplements
14 Apr 2022
Contributed by Lukas
I have never spoken about supplements on this podcast, so it's about time I break my silence! Supplements are a seriously hot topic when it comes to l...
89. KARI'S STORY: How to Go From Fad Diets to 20 Pounds Down
07 Apr 2022
Contributed by Lukas
Fad diets are called FADS for a reason – and no one knows that more than todays guest, fit babe Kari! In this episode Kari shares her experience of ...
88. Do you really need "diet" foods to lose weight!?
31 Mar 2022
Contributed by Lukas
If you have felt pressured to drink protein shakes or eat meal replacement bars to lose weight, then you NEED to listen to this episode! I'm here to g...