Protein is everywhere right now—but is it actually worth the hype? In this episode, I break down exactly what protein is, why it’s so important for weight loss, how much you actually need, and the real reason you're raiding the pantry at 4 p.m. If you're a busy mom trying to lose fat, build muscle, and stay sane while feeding your family, this one’s for you. I’m also sharing my top tips for getting in enough protein without obsessively tracking—plus the #1 mistake I see women making at breakfast. What You’ll Learn: Why protein is essential for fat loss How much protein you actually need per day if your goal is fat loss The difference between the AMDR and the RDA What happens when you don’t eat enough protein Easy, grab-and-go protein ideas for busy mornings Animal-based proteins v.s. plant-based proteins The biggest mistake you're making with protein that’s messing with your energy and cravings A simple formula to help you hit your protein needs—no apps required Resources and Links: Grab my FREE guide: 30 Ways to Get 30 Grams of Protein Read my articles: How Protein Can Affect Weight Loss Your Guide to a High Protein Diet for Weight Loss Related episode - Episode 11: How to Eat Carbs and Still Lose Weight as a Busy Mom Send me a DM on Instagram to learn more about our coaching programs: @weight.loss.dietitian 

Ever told yourself, “I’m cutting carbs starting Monday”—only to find yourself elbow-deep in a bag of pretzels by 3 p.m.? You’re not alone. Carbs have been blamed for weight gain for decades, but what if the real issue isn’t the carbs... it’s the type, the portion, and what you’re pairing them with? In this episode, I'm breaking down everything you actually need to know about carbs and weight loss. If you’ve ever felt confused about good vs. bad carbs, wondered if bread is “off limits,” or tried going low-carb only to feel moody, tired, and snacky... this one’s for you. I’m diving into the science (in a non-boring way) to help you stop fearing carbs and start understanding how to eat them in a way that supports sustainable weight loss. You’ll learn: What carbs are and the different types: simple vs. complex, sugar, starch, fiber Why cutting carbs leads to quick weight loss—and why it doesn’t last What actually happens in your body when you eat carbs (blood sugar, insulin, fat storage, oh my) What balancing your blood sugar actually means Which carbs support weight loss (and which ones may be stalling it) How to eat carbs and lose weight by pairing them with the right nutrients This episode will help you stop the carb confusion, eat foods you love, and finally feel in control around the bread basket. Ready? Let’s go. Resources + Links Mentioned: Want to know where carbs fit on your plate at each meal? I break down my Balanced Plate Method inside my best-selling guide: 5 lbs Down & Counting: Sustainable Habits for Weight Loss That Lasts.  Inside, you’ll learn exactly where carbs fit on your plate at each meal and which type & portion support weight loss. I also show you exactly how much protein & fiber you should be eating each day. At the end, you'll find 10 easy high protein breakfasts and 30 balanced snack ideas! Ready to get started on your sustainable weight loss journey? Grab the guide here: https://laineyyounkin.kartra.com/page/VCe408  Ready for our full Sustainable Weight Loss Method program where we help you get consistent with the habits for weight loss? DM me the word “METHOD” to learn more: https://www.instagram.com/weight.loss.dietitian The 6 Best Carbs to Lose Visceral Fat: https://www.eatingwell.com/best-carbs-to-lose-visceral-fat-11824183  

Do you feel like the scale dictates your mood? Have you ever “gained” a pound overnight and spiraled… even though you didn’t do anything different? Wondering if you should weigh yourself daily, weekly, or not at all? In this episode, I’m breaking down the truth about weighing yourself on your weight loss journey. Spoiler alert: it’s not a one-size-fits-all answer. This episode is your no-BS guide to understanding what the scale actually measures, how to use it (or not) as a tool for progress, and what to focus on instead if it’s messing with your mindset. I’m sharing exactly what I tell my clients about daily vs. weekly weigh-ins, how to know when the scale is helpful (and when it’s harmful), and the alternative progress tools that actually matter for sustainable fat loss. If you’re ready to stop letting the scale mess with your head and start tracking progress in a healthier, more effective way, this episode is for you. What You’ll Learn: Why the number on the scale is NOT a reflection of your fat loss How to measure your real progress without obsessing over weight The one thing the most successful maintainers do (and how often they weigh) When to ignore the scale completely—and what to do instead Why your weight is a range, not a single number (and how to move that range down) How to use data (not drama) to guide your journey   Resources & Links Mentioned: Free Guide: 5 Habits for Sustainable Weight Loss for Busy Moms: https://laineyyounkin.kartra.com/page/w1J427 Renpho Body Composition Scale:* https://www.amazon.com/dp/B01N1UX8RW?linkCode=ssc&tag=onamzlaineyyo-20&creativeASIN=B01N1UX8RW&asc_item-id=amzn1.ideas.K1S1P98EHIYT&ref_=aip_sf_list_spv_ons_mixed_d_asin App mentioned to track weight loss trend: Happy Scale   Next Steps: Subscribe to the podcast + leave a review 💕 Screenshot your review & send to me on Instagram or email me (lainey@laineyyounkin.com) & I’ll send you a copy of my E-book: 22 Healthy Easy Throw Together Dinners *I earn a small commission from any Amazon links

Still stuck in that same 5-pound range, wondering what gives? You’re not alone—and no, it’s not just your hormones. In this episode, I’m breaking down the exact 4 shifts that have helped hundreds of busy moms finally lose the weight and keep it off (without cutting carbs, counting macros, or swearing off sweets). If you’re a mom 35 or older and what used to work isn’t working anymore, this episode is a must-listen. I’m sharing a condensed version of the free training I did last week, so you can finally understand what’s actually keeping the scale stuck—and how to shift out of the diet cycle for good. What You’ll Learn: The real reason your weight isn’t budging—and nope, it’s not a willpower problem 4 essential shifts for moms 35+ to get results that actually last Why eating less and working out more is backfiring on your metabolism How your all-or-nothing mindset is keeping the scale stuck How one client lost 13 pounds just by shifting this ONE thing (spoiler: it's not her food) What kind of workouts actually boost your metabolism & help you fit in your jeans again The truth about weight loss vs. fat loss—and why the number on the scale isn’t everything Resources + Links: If you’re ready for coaching, support, & accountability on your sustainable weight loss journey, I invite you to join us inside The Sustainable Weight Loss Method. Click here to learn more & join us today >> https://laineyyounkin.kartra.com/page/FWN447  Have questions? Send me a DM on Instagram: https://www.instagram.com/weight.loss.dietitian Book a discovery call: https://www.laineyyounkin.com/booking/ Related episodes: Episode 1: The Mindset Shifts You Need for Lasting Weight Loss Episode 2: How “Eat Less, Move More” Slows Your Metabolism and Sabotages Weight Loss (and What to Do Instead) Episode 3: Why You’re Working Out But Not Losing Weight (and How to Fix It) Episode 4: The Truth About Weight Loss Maintenance No One Talks About

Feel like you can’t stay consistent no matter how hard you try? You want to be consistent with your habits, but soccer practice, laundry, and last-minute work meetings keep derailing your progress. Sound familiar? In this episode of Sustainable Weight Loss for Moms, I’m diving into 4 sneaky ways you might be sabotaging your own consistency—without even realizing it—and more importantly, how to fix it. If you’ve ever said, “I just can’t stay consistent,” this one’s for you, mama. You’ll learn simple mindset shifts and tactical strategies to stop the start-stop-restart-stop cycle and finally build habits that stick (even in the chaos of real mom life). You ready? Let’s go! What You’ll Learn: Why your definition of “consistency” might be the problem The one mindset that’s derailing your progress (and how to ditch it) How trying to “do it all” is backfiring—and what to do instead Why accountability isn’t optional (and how to get the right kind) If you’re ready to go deeper, I invite you to my FREE TRAINING - Tuesday September 23rd at 12 pm EDT: Why Your Weight Won’t Budge: 4 Weight Loss Shifts Every Mom 35+ Needs to Make -  https://laineyyounkin.kartra.com/page/IFq445  🎉 Join live and get my How to Stay Consistent Checklist — only available for live attendees! 🎧 Related episodes: Ep 1: Mindset – Why Your Thoughts Might Be Holding You Back Ep 2: Metabolism – Why “Eat Less, Move More” Isn’t Working Ep 3: Movement – What Actually Helps with Fat Loss

Ever find yourself elbow-deep in a bag of chips or pint of ice cream after a stressful day? Feel like you shouldn’t be turning to chocolate or cookies when you’re overwhelmed—but do it anyway? Wonder if stress eating is sabotaging your progress… or if it’s even that bad? This episode is for you, mama. I’m going off-script this week to talk about something that’s been feeling extra real: stress eating. With everything going on lately, I’ve felt the heaviness too—and I know I’m not alone. So let’s have a real talk about emotional eating, why it happens, and what to actually do about it (hint: it’s not “just have more willpower”). In this raw and honest episode, I’m unpacking: Why emotional eating isn’t a moral failure—and might even be totally normal sometimes The real reason you crave sugar and carbs when you’re stressed (it’s science, not weakness) The two times emotional eating can become a problem How dieting and under-eating may be making your cravings worse The difference between occasional comfort eating and an unhelpful coping habit Simple, judgment-free tools to build a better “toolbox” for stressful moments You’ll walk away with a fresh perspective—and hopefully a little more grace—for yourself. Resources + Links Mentioned Ready to break free from diet culture mindsets & habits that are keeping you stuck?  Join me for my upcoming FREE TRAINING on 9/23: https://laineyyounkin.kartra.com/page/IFq445  Send me a message if this episode resonated with you: https://www.instagram.com/weight.loss.dietitian 

Feel like your weight is stuck bouncing between the same 5 pounds? You’re eating healthy, working out, doing all the things—yet the scale refuses to budge. Sound familiar? That constant up-down-up-down loop can feel so defeating, especially when you're putting in real effort. But what if the issue isn’t your willpower… it's something else. In this episode, we’re breaking down the real reasons the scale won’t move—and what to do instead. If you’ve ever felt stuck in the same 5-pound weight range, this one’s for you. I’m diving into the actual reasons that stubborn number won’t budge, even when you’re trying your best. Spoiler: it’s not because you need to eat less. It’s because your habits might be working against your goals—without you even realizing it. You'll learn why the scale might be stuck, how to break free from the diet mindset, and what sustainable weight loss really looks like. I’m also sharing a real client story that perfectly illustrates this frustrating cycle—and exactly how she finally broke out of it. If this episode resonates with you, I would love for you to join me in my upcoming FREE TRAINING – Why Your Weight Won't Budge: 4 Weight-Loss Shifts Every Mom 35+ Needs to Make to Finally Lose the Weight (for good).  Tuesday, September 23rd at 12 pm EDTSign up here: https://laineyyounkin.kartra.com/page/IFq445  What You’ll Learn In this Episode: Why weight loss plateaus happen even when you’re “doing everything right” The truth about what the scale is actually measuring How nighttime or weekend overeating might be canceling out your progress Why perfectionism is sabotaging your workouts and meals The #1 mindset shift to help you stop starting over every Monday A real client success story that proves consistency > perfection When you might need to take a break from the scale  Next Steps: Subscribe to the podcast + leave a review 💕 Register for my upcoming FREE training: https://laineyyounkin.kartra.com/page/IFq445 

Ready to get back into a routine? Now that summer’s winding down and fall is around the corner, you might be craving a little structure again. Between school drop-offs, lunch-packing, and soccer practices, it’s easy to put your health goals on the back burner. But this season is actually one of the best times to refocus—without going all in and burning out (again). In this episode, I’m sharing how to harness that fresh-start September energy and make weight loss simple by focusing on just one habit. No calorie counting. No cutting out carbs. Just small, sustainable changes that actually stick—and set you up to feel better by the time the holidays roll around. What you’ll learn: Why September is actually the best time to focus on weight loss The 4-step strategy to make one habit actually stick How to choose the right habit based on your season of life How habit stacking works (and how to make it work for you) The truth about accountability (hint: it’s probably not your phone) Why small, consistent action > “perfect” plans that fizzle out Resources and Links Mentioned: DM me your habit for September on Instagram: https://www.instagram.com/weight.loss.dietitian Join the Sustainable Weight Loss Method for coaching & accountability: https://laineyyounkin.kartra.com/page/APB417 Meal prep jars I love for overnight oats or chia pudding: https://www.amazon.com/dp/B0CYZK3HR4?linkCode=ssc&tag=onamzlaineyyo-20&creativeASIN=B0CYZK3HR4&asc_item-id=amzn1.ideas.2M68FMIBEOEML&ref_=aip_sf_list_spv_ons_mixed_d_asin Adult lunchbox: https://www.amazon.com/dp/B0C1YZCZYG?linkCode=ssc&tag=onamzlaineyyo-20&creativeASIN=B0C1YZCZYG&asc_item-id=amzn1.ideas.2M68FMIBEOEML&ref_=aip_sf_list_spv_ons_mixed_d_asin

Have you ever thought about what happens after you lose the weight? Most diets focus on the “weight loss phase” but totally leave you hanging when it comes to maintaining those results. No wonder 80–90% of people regain the weight they lose. But here’s the truth: if you can’t keep doing what you’re doing forever, you won’t keep the results forever either. In this final episode of our 4-part series, we’re talking all about maintenance — the most overlooked and most important phase of the weight loss journey. Because weight loss isn’t really about losing pounds, it’s about keeping them off while still living your life. Inside this episode, I’ll share: Why most people regain the weight (and how to avoid it) The two biggest mistakes moms make when it comes to maintenance Why crash diets don’t just fail, they actually set you up to regain The metabolism-first approach that makes maintaining weight loss possible How to shift your focus from just “losing pounds” to changing your body composition (so you can actually feel toned + strong) You’ll walk away knowing exactly what it takes to keep the weight off for good without feeling deprived, restricted, or chained to a number on the scale. You ready? Let’s go. Quote Worth Sharing: “If you can’t keep doing what you’re doing forever, you won’t keep the results forever either.” Resources & Next Steps Subscribe to the podcast + leave a review 💕 Share this episode with a mom friend who needs encouragement DM me your takeaways on Instagram — I love hearing what resonates with you! Learn more about The Sustainable Weight Loss Method Program → https://laineyyounkin.kartra.com/page/APB417

Are random workouts keeping you stuck? Raise your hand if you’ve ever bounced between YouTube workout videos, Instagram challenges, or random gym classes hoping to finally see results. 🙋‍♀️ And yet… your clothes still don’t fit right, your belly fat won’t budge, and you’re frustrated that all that effort isn’t showing up in the mirror. You’re not alone, mama. In this episode of Sustainable Weight Loss for Moms, I’m breaking down why random workouts won’t get you the toned, lean look you’re after — and what actually will. Spoiler alert: it’s not about working out more, it’s about working out smarter. This is the third episode in our 4-part series on the “4 M’s” of sustainable weight loss. Today is all about movement — and I’m giving you the exact workout formula I teach my clients to lose fat, build muscle, and finally feel confident in their bodies again. What You’ll Learn in This Episode: Why nutrition moves the needle more than workouts for weight loss — but movement keeps the weight off The exact workout formula for busy moms: weights, walking, and a sprinkle of cardio Why too much cardio can backfire (hello, hunger + muscle loss 👎) The truth about consistency: why “something is better than nothing” really is the key to results Real client results from moms who fit in just two 30-minute workouts a week Quote Worth Sharing: “Something is always better than nothing. If all you have is 15 minutes, do it. Every time you take action, you’re moving closer to your goals.” Your Next Steps: 💪🏻 Join the Sustainable Weight Loss Method Program for LIFETIME access to our Progressive Strength Training Program → https://laineyyounkin.kartra.com/page/APB417 🎧 Subscribe & leave a review 📱 Connect with me on Instagram → https://instagram.com/weight.loss.dietitian

Has your doctor ever told you to “just eat less and move more?" Ever been told to cut 500 calories a day… or eliminate carbs, dairy, or gluten entirely? Do you feel “good” until 2 pm, then the cravings hit hard and you're raiding the pantry at night? Still stuck trying to find the lowest-calorie meals—even though you’re constantly hungry and not seeing results? In this episode, we’re ditching “eat less, move more” and learning how to actually fuel your metabolism. Episode 2 of our 4-part series dives into the second “M” of sustainable weight loss: Metabolism. If you’ve ever tried to lose weight by simply slashing calories and felt miserable or out of control around food later in the day, you’re not alone—and this episode is for you. I’m sharing why cutting calories doesn’t work long-term, how your body actually responds to that strategy, and the 4 shifts you need to make to eat in a way that supports fat loss, energy, and consistency. Spoiler: it’s not about shrinking—it’s about thriving. What You’ll Learn in This Episode: Why “eat less, move more” is bad advice for sustainable weight loss How cutting too many calories backfires (hello, cravings + hunger!) The simple mindset shift from shrinking to thriving Why balanced meals with protein, carbs, and fat are the key to metabolism The 4 steps to fueling your body so you can lose fat and feel satisfied Your Next Steps + Resources: 💕 Subscribe to the podcast + leave a review 💕 💌 Download my free guide: 5 Habits for Sustainable Weight Loss for Busy Moms → https://laineyyounkin.kartra.com/page/w1J427 📱Connect with me on Instagram → https://instagram.com/weight.loss.dietitian 💪 Learn more about the Sustainable Weight Loss Method Program → https://laineyyounkin.kartra.com/page/APB417

The Mindset Shifts You Need for Lasting Weight Loss(Step 1 of 4: Mindset) Trying to lose weight but feel stuck in the same cycle over and over again? If you're a busy mom who's done all the diets, followed all the rules, and still can’t seem to keep the weight off—this episode is for you. The real reason you’re stuck? It’s not your willpower. It’s your mindset. In Episode 1 of Sustainable Weight Loss for Moms, we’re breaking down the exact mindset shifts that lead to real, lasting weight loss. You’ll learn what it actually means to be stuck in a dieting mentality—and how it’s sabotaging your weight loss, even if you’re not on a formal diet right now. I’ll walk you through the 3 (plus a bonus!) mindset shifts every mom needs to stop self-sabotaging, stay consistent, and lose weight in a sustainable way—no food rules or calorie counting required. We’re also talking about: The #1 reason weight loss habits don’t stick What a “dieting mentality” looks like (and how to ditch it How one of my clients lost 10 lbs this summer without giving up martinis, ice cream, or vacation fun Simple mantras and mindset tools you can start using today This episode kicks off a 4-part series on the key shifts every mom needs to lose weight for good—and it all starts in your head. If you're ready to build consistency, boost your confidence, and actually stick with your habits this time, this episode is your starting point. 👉 Ready to take the next step? 💌 Grab the free guide: 5 Habits for Sustainable Weight Loss for Busy Moms 📱 Follow me on Instagram: https://www.instagram.com/weight.loss.dietitian 💪 Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/APB417 🎧 Subscribe + leave a review to help more moms find the show!

**The go-to podcast for moms trying to lose weight by changing habits instead of doing restrictive diets** Are you frustrated that you eat healthy and workout but still can’t lose weight? Do you struggle with consistency and want to lose weight in a sustainable way that fits your busy lifestyle but still lets you enjoy your favorite foods? If so, you’re in the right place. Welcome to Sustainable Weight Loss for Moms! This podcast is all about simple, sustainable weight loss strategies that actually fit into your life. No counting, no starving, no all-or-nothing thinking—just smart habits, efficient workouts, and mindset shifts that change everything. You ready? Let's GO! FREE DOWNLOADS TO GET STARTED: 5 Habits to Jumpstart Your Weight Loss 30 Ways to Get 30 Grams of Protein FREE ON-DEMAND TRAINING: Why Your Weight Won't Budge: 4 Mistakes Working Moms Make & How to Fix Them For Results That Last Interested in working together? Click here to learn more about our Sustainable Weight Loss Method Program and 1:1 Coaching.