Hot, Healthy, Never Hungry

Fit Girl Fall is officially here! For the entire month of October, I've been dropping two podcast episodes every week to help you get into the best shape of your life this fall.

For our final Fit Girl Fall episode, I'm giving you a simple roadmap to losing the last 10 pounds when you already eat pretty darn healthy.

If you're working out, eating well, and making good choices but still not seeing the changes you want, this episode is for you. I'm walking you through the exact things I look at when a woman tells...

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week to help you get into the best shape of your life this fall.

Today we're talking about Halloween candy, and what to do when it feels like you genuinely cannot control yourself around sweets.

I'm breaking down the two biggest reasons you may feel out of control around candy, why trying to rely on willpower or telling yourself you "can't have it" can backfire, and how to actually feel more in control around candy as...

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall.

On today's episode, we're settling the debate: do workouts or steps matter more for fat loss, especially when you're short on time and can't always fit both into your day?

We already know my motto around here is food first, exercise second… but that doesn't mean movement isn't incredibly important for fat loss, body recomposition, and getting into the best shape of...

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall.

On today's episode, I'm sharing the ONE thing I want you to start doing today to help you lose your next 10 pounds of body fat. And fair warning… it might be one of the most controversial things I tell you all month.

It's also the exact thing that humbles me and helps me see results whenever my own weight plateaus as a...

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall.

On today's episode, we're talking about how to stay on track during the busy Fall season because if you're anything like me and my clients… you may not be able to eat every meal at home, and sometimes that means grabbing something quick on the go.

It is possible to stay on track with your fat loss goals when you're busy, on...

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall.

On today's episode, we're talking about something that might sting a little: you're really good at losing weight… but you suck at keeping it off.

Truth is, I don't just care about what the scale says a month from now. I care about where you are a year from now and whether you can actually maintain the results you worked for.

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall.

On today's episode, I'm answering a question I get all the time: Do you really have to hit your macros perfectly for fat loss?

If you've ever been stressed because you were 10 grams over your carbs, came up short on protein, or felt like you "messed up" your day because your numbers weren't perfect, this episode is for you.

...

Fit Girl Fall is officially here! For the entire month of October, I'll be dropping two podcast episodes every week dedicated to helping you get into the best shape of your life this fall.

On today's episode, I'm kicking off the series by showing you the exact plan and steps I would follow if my goal was to lose around 15 pounds before the end of the year.

There are officially just a few months left in 2026, and that is PLENTY of time to make serious progress. You do not need to wait until January, and...

Have you been trying to lose weight for what feels like forever, but still don't feel confident in your body or like you're at your healthiest?

At 56, Hot & Healthy member Michelle knew what she was supposed to do to lose weight… but knowing what to do and actually finding an approach she could stick with were two very different things.

That's why in today's episode, I've invited Michelle on to share her journey inside the Membership and why this time around has felt so different from every diet she's tried before.

Michelle has be...

If you feel like you're doing really well with your nutrition 99% of the time at home, but every time you go out to eat, you somehow feel like you're derailing all of your progress… this episode is for you.

The reality is, eating out does not have to mean your fat loss goals are automatically ruined. You can go to restaurants, enjoy the foods you love, have a social life, and still make progress.

The problem is, most women don't realize that there are little mistakes they're making when dining out that they think are he...

If you think losing weight means saying goodbye to ice cream, cookies, dessert, and all the fun foods you actually love… think again.

In today's episode, I want to show you how to stay on track with fat loss while still eating the foods you love. The reason being that many women find it much easier to hit their calorie deficit when they're in the perfect environment: eating at home, with plenty of time to cook, fewer temptations around, and low stress.

But what happens when you step outside of that environment? When you go ou...

Are you under the impression that to lose weight, your only option is to eat less and less food?

The reality is that a calorie deficit does matter for fat loss, but creating a calorie deficit does NOT mean constantly shrinking your portions, cutting more calories, or eating the littlest amount of food possible.

In fact, if your approach to seeing results is primarily focused on eating less, it might actually be part of why you're having trouble losing fat in the first place.

That's why in today's episode, I'm breaking down how...

If you're trying very hard to lose that last 10-15 pounds but struggling to see progress for all of the effort you're putting in, today's episode is for you.

The reality is, losing the last 10-15 pounds can require a little more precision. But if you feel like you're doing everything "right" and your body still isn't responding, there may be a few things getting in the way that you haven't considered.

In today's episode, I'm breaking down 5 of the most common mistakes I see women make when they're trying to lose those last 10-15...

If you feel like you're constantly reaching for snacks, grazing between meals, or wondering why you're never actually full, this episode is for you.

Snacking isn't inherently bad… but when you're eating throughout the entire day without ever feeling satisfied, those extra calories can add up quickly even when you don't feel like you're eating a lot of food. The result? You unintentionally go over your calories without realizing it, and don't lose fat.

After a decade of coaching women through fat loss, I see the same patterns come up over and over again when so...

What if the reason you haven't lost weight yet isn't because you don't know what to do… but because, if you were actually honest with yourself, you don't want the results badly enough?

In today's episode, I'm joined by Hot & Healthy member Shannon, who is getting incredibly candid about losing 16 pounds after years of wanting to change her body.

Shannon's story is unique because she's not new to weight loss, or even the Membership. She joined the Membership once before, lost a few pounds, and then slipped right back into her old habits without ever ac...

Keeping 20 pounds off for 10 years didn't happen because I had more willpower or discipline than everyone else. The biggest shift was changing the standards I held myself to around how I ate, moved my body, and made decisions on a daily basis. Over time, those standards became habits and eventually just became the way I lived my life.

After talking about this concept with my 1:1 coaching clients, I decided to dedicate today's episode to the exact rules I followed to maintain 20 pounds of weight loss for 10 years before embarking on my pregnancy and motherhood journeys.

...

What if the nutrition advice you're following to lose weight is actually the very thing keeping you stuck or even contributing to weight gain?

In today's episode, I'm coming for three of the most common pieces of nutrition advice I see all over social media right now. And some of these might surprise you because they're things you've probably been told are "healthy" or even necessary for fat loss.

The problem isn't always the advice itself… It's following it without understanding whether it actually makes sense for you and your goals.

I'm breaking do...

Do you feel like you're sticking to your calories… until suddenly you're raiding the snack cabinet, grazing in the kitchen, or eating way more than you planned?

If overeating is one of the biggest things keeping you from staying in a calorie deficit and seeing fat loss progress, today's episode is for you. Because while overeating can happen for so many different reasons, there are some very common nutrition-related habits I see with my clients that are actually very avoidable and things we can change.

In this episode, I'm breaking down five common reasons you ma...

Wanting fat loss results fast isn't the problem….

But when that impatience gets in your head, makes you question whether what you're doing is working, or convinces you to constantly change your approach, that's where things can start to fall apart.

I know how hard it is to look at where you are right now, think about where you want to be, and feel like you still have so far to go. I felt this firsthand postpartum when I was 50 pounds heavier and looked in the mirror wondering, "How are we gonna get there?" The tr...

Losing weight is challenging on its own, but add a demanding career to the mix and it can feel even harder, especially when you don't have the right systems in place.

That's why in today's episode, I'm tackling a topic I haven't addressed on the podcast before: losing fat when you have a busy, demanding career. When you're juggling deadlines, clients, meetings, family, and a million other responsibilities, your fat loss goals can quickly become the easiest thing to push to tomorrow. And the truth is, wanting results usually isn't the problem. It's making your goals a...

In today's episode, I'm joined by my former 1:1 coaching client Alisha, who has lost over 30 pounds through two very different chapters of her weight loss journey: first without medication inside our 90 Day Fit Babe Body program, and more recently with the support of a GLP-1.

After losing 15 pounds during coaching, Alisha knew how to structure her meals, prioritize protein, and lose fat without starving herself. But after navigating menopause and what she calls "calorie deficit fatigue," she eventually realized she needed something different after more than two years of debating whether to try an injectable.

...

How can you track calories, pay attention to what you're eating and intentionally work toward weight loss without making your kids feel like they need to do the same?

That's exactly what I'm addressing on today's episode after a listener asked how to pursue weight loss when you know little eyes are watching your every move.

As a Dietitian and a mom, I think it's important to talk honestly about this. You should be mindful of how you talk about food, calories and your body around your children, but that doesn't mean you need to...

Are you constantly pouring into your career, your family, your kids, and everyone around you, only to realize that you're always the last person on your own priority list?

Between unread text messages, a never ending list of household chores, managing everyone's schedules, and all the other responsibilities that come with being a busy woman, it can feel like there's simply no time left for you.

But here's the thing you have to realize… if you want to lose weight and make lasting changes to your health, you're going to have to get a little se...

If you've lost 10 or more pounds and now you're in a stubborn weight loss plateau, today's episode will help you get unstuck and start to see fat loss again.

Instead of giving you another generic list of weight loss tips, I'm taking you behind the scenes with my client Catherine, who lost 13 pounds in just 9 weeks inside my 90 Day Fit Babe Body coaching program.

Catherine came into coaching after already losing 30 pounds on her own, but had hit a frustrating plateau while working full time, raising two kids, navigating major life changes, and following a...

If you feel like you're hitting your calories but still aren't losing weight, today's episode is for you.

One of the most frustrating parts of a fat loss journey is looking at your food log, thinking you're doing everything right, and wondering why your body isn't changing. But what if it's because you're not actually eating the calories you think you are?

In today's episode, I'm walking you through four common reasons it can look like you're hitting your calories on paper, but in reality you are eating more than you realize. We'll cover the...

Back to school season doesn't have to mean falling off track with your nutrition.

Whether your kids are heading back to school or you're simply stepping into a new routine this Fall, now is the perfect opportunity to reset your schedule and get your diet back on track.

In today's episode, I'm sharing the exact strategy I use with myself and my clients to stay consistent during busy seasons. We'll talk about why you need to start by looking at your calendar and figuring out what your new routine actually looks like, how to plan...

Why do some women lose weight consistently while others feel like they're doing everything right but never see the scale move? 

In today's episode, I'm sharing four things I consistently see women do differently when they're losing about one pound per week. After years of coaching women through fat loss, I've realized the difference isn't usually motivation or willpower. The women who achieve their goals don't just have different habits… They have different thought patterns, approach their goals differently, and make small decisions every single day that keep them moving forward.

Tune in to discover the...

Can you lose weight while breastfeeding without hurting your milk supply?

On today's episode, I'm answering a question from a listener named Rachel about how to approach fat loss while breastfeeding without compromising her milk supply.

One of the biggest concerns I hear from postpartum women is whether they have to choose between reaching their weight loss goals and continuing their breastfeeding journey. After going through this myself and coaching many women through this season of life, I've seen that the answer is often much more nuanced than people expect.

In this episode...

Losing fat is great... but not if you're also losing muscle in the process.

One of the biggest and most avoidable mistakes you can make during a fat loss phase is losing muscle along with body fat. Muscle is your body's metabolic engine. The more muscle you maintain, the better positioned you are to keep your metabolism strong, support healthy blood sugar levels, and achieve the lean, toned look so many women are after.

In today's episode, I'm sharing five things I want you to focus on if your goal is to lose body fat...

Do you really need to work out five days a week to stay healthy or lose weight? What happens when work gets busier, you start a family, or your schedule changes and your old workout routine just isn't realistic anymore?

In today's episode, I'm answering a listener question about what my workout routine actually looks like now that I'm balancing running a business as a Registered Dietitian, raising a toddler, and navigating my second pregnancy.

I'm sharing how my approach to exercise has evolved over the years, why becoming a mom completely changed how I...

One of the most frustrating feelings is doing everything right but still not losing weight.

On today's episode, I'm taking you behind the scenes with my client Elizabeth, who came into coaching already doing so many of the right things. She exercised consistently, tracked her calories and macros, prioritized protein, and stayed active… but she still wasn't seeing the fat loss she wanted.

Instead of staying stuck, we figured out what was holding her back and those tweaks allowed her to finally break through her plateau.

That's why today I am sha...

If you know what your calories and macros are but struggle to actually hit them, today's episode is for you.

One of the biggest mistakes I see women make is assuming that knowing their nutrition targets is enough. After coaching women for over a decade, I've learned that the real challenge isn't knowing what to do… It's consistently putting it into practice.

In this episode, I'm sharing my five favorite strategies to make hitting your calories and macros feel easier and more automatic. These practical tips will help simplify your nutrition, reduce decision fatigue, and ma...

Have you really hit a weight loss plateau, or is inconsistency quietly getting in the way of your progress?

On today's episode, I'm breaking down one of the biggest mistakes I see women make when they think they've hit a weight loss plateau. The truth is, sometimes your body has adapted and your plan needs to change. Other times, you're not actually in a plateau at all… you're just stuck.

By the end of this episode, you'll learn how to tell the difference, the subtle ways inconsistency can sneak into your nutrition and workouts without yo...

Should you be eating breakfast before your morning coffee if your goal is fat loss?

On today's episode, I'm answering a question from a listener named Brittany about whether drinking coffee before breakfast can raise cortisol levels in a way that makes fat loss harder. With so much conflicting advice online, it can be tough to know what's actually worth worrying about.

In this episode, I break down what the research really says about caffeine, cortisol, and coffee on an empty stomach. I also share when having food first might make sense, when it probably...

Are you eating healthy but still struggling to hit your fiber goals?

On today's episode, I'm talking about one of the biggest reasons I see women fall short on fiber, even when they're eating fruits and vegetables and trying to make healthy choices. If you've ever wondered why you're still hungry after meals or feel like you're doing everything right but something is missing, this episode is for you.

I break down why fiber isn't just about eating more broccoli, how much fiber you actually need per meal, the connection between carbohydrates and fiber intake...

What's actually going on when you start feeling hungrier after losing weight?

On today's episode, I'm answering a question from a listener named Nikki, who is 11 months postpartum, down nearly 30 pounds, and noticing something that feels completely backwards: the more weight she loses, the hungrier she seems to get.

When your appetite starts increasing during a successful weight loss journey, it's easy to assume something is wrong or that you need to change what you're doing.

In this episode, I break down why hunger is not automatically a bad thing and how to...

Will carb cycling actually help you lose fat faster?

In today's episode, I'm answering a question from a listener named Haley, who's down to her last few pounds and wondering whether carb cycling could help accelerate fat loss and body recomposition.

When you've already built solid habits and feel like you're doing everything right, it's natural to wonder if a more advanced nutrition strategy could help you see results faster.

In this episode, I break down what carb cycling is, whether the research supports it as a fat loss tool, and how carbohydrate...

Do you really need to go low carb and skip meals to finally see the scale move?

On today's episode, I'm answering a question from a listener named Michelle who is questioning her approach to weight loss after watching family members lose weight incredibly fast on the carnivore diet while eating just one meal a day. When you're working hard to lose one pound a week and someone else is dropping ten… gosh it's hard not to wonder if you're missing something.

In this episode, I break down what is really happening when the scale dr...

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods.

The final episode of this series is all about what you should actually be eating to lose fat and tone up. There's so much nutrition advice online telling women to focus on specific foods, supplements, hacks, and trends. But if you're not focusing on the things that actually drive fat loss and body recomposition, you likely won't see the results you're looking for.

That's why in today's...

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods.

Episode 5 is all about how to work out to lose fat and tone up, especially if you're struggling to find time for exercise in your busy schedule. I know many women want to work out more consistently, but between work, family, travel, and everyday responsibilities, it can feel nearly impossible to fit it in… let alone see results from it.

If you've ever felt like your schedule is...