The Fit & Free Podcast

Laura Swingler
  • 5.0 (15)
  • NUTRITION
  • UPDATED WEEKLY

The Fit & Free Podcast is for the women who want it all. To feel strong and confident in their bodies as well as enjoying a sneaky marg on a Friday night. I'm an exercise physiologist and sports nutritionist, here to teach you how to achieve your body goals without food and your body controlling your life.

  1. 5 DAYS AGO

    159. How I lost belly fat without cutting carbs

    If you’ve ever felt stuck in the cycle of eating clean, being “good” all week, cutting carbs, doing more cardio, and still not seeing the lean, toned body you want, this episode will help you understand why. I’m breaking down how I’m losing belly fat while still eating carbs, how I balance my meals in a fat loss phase, and why carbohydrates are not the reason you’re not toned.   In this weekly body recomposition episode, I’m taking you behind the scenes of my 12-month mission to look and feel better in my 30s than I did at 25 - without extremes, cutting out carbohydrates, calorie counting, or restricting myself. You’ll discover what I eat in a fat loss phase, including balanced meals with protein, carbs, fats, and fibre, plus a realistic meal prep, a running update, my pre-run warm-up, and how I handle chocolate cravings and emotional eating without spiralling or giving up on my goals. This podcast series is for women who want to lose fat, build muscle, improve body composition, feel confident in their clothes, and finally stop bouncing between restriction, bingeing, cardio, and starting over every Monday. In this episode I cover: how to lose belly fat without cutting carbswhy carbs fit into a fat loss phasewhat balanced meals look like for body recompositionthe role of protein, carbohydrates, fats, and fibrewhat I eat in a fat loss phasehow I meal prep for fat loss without boring diet foodhow to manage hunger during a fat loss phasehow to stop emotional eating without restrictionwhy rest and recovery support your resultsmy 12 month body recomposition journey Listen if you want to learn how to eat more balanced meals, train for body recomposition, and lose fat without cutting out the foods you love.   OR watch the video for the full visual scoop!  https://youtu.be/eHJt2DQiZL8   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

    20 min

  2. 28 APR

    158. How I meal prep for the week without eating boring healthy food

    This ep is for you if you're tired of all-or-nothing diets and want a simple, sustainable way to meal prep and stay consistent in a calorie deficit. In this weekly episode, I show exactly how I meal prep for fat loss in week 3 of my fat loss phase, in my 12-month mission to look better in my 30s. No extremes, no calorie counting stress. Tag along as I prep easy ricotta spinach chicken ravioli, protein balls (10g protein each), yogurt & fruit snacks, and plan my full week using the Fit & Free Academy meal planner. Learn my Monday meal prep routine, Friday planning system, how I handle hunger during my period, and why self-worth is the real key to long-term consistency. Plus, behind-the-scenes recipe testing for the academy and weekend meal ideas like tacos, dumpling soup, and pad see ew. If you want realistic fat loss meal prep ideas, sustainable nutrition systems, and balanced calorie deficit tips without feeling deprived, hit play now!   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/CjHc80rINOI   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

    23 min

  3. 21 APR

    157. How I fixed my skinny fat body without bulking up

    Struggling with skinny fat? I trained hard, ate “clean,” but still had stubborn belly fat and no muscle tone, until I completely changed my approach. Discover how I went from skinny fat to toned and confident in a bikini by eating more, training less, and using smart body recomposition. In this weekly ep I share:• How intentional nutritional phases transformed my body • Why eating real food with carbs fixed my energy, cravings, and progress • The power of rest days and quality training over daily workouts • My high-protein meals during a fat loss deficit (35g+ protein ravioli & more) • Mindset shift: food is fuel, not the enemy As an exercise physiologist and sports nutritionist, I help women lose stubborn fat and build muscle without counting calories. 3-Week Reset link below 👇 https://lauraswingler.com/reset   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/1wPZRHu_Jvo   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

    22 min

  4. 14 APR

    156. A full week of what I eat to stay lean: no tracking, no rules

    In this realistic full week of eating for fat loss, I’m showing you exactly what I eat to stay lean without calorie counting, without tracking, and without cutting out foods I love. This is how I structure my meals during a fat loss phase while still prioritizing balanced nutrition, high-protein meals, and sustainable habits that actually stick. You’ll see how I transitioned from a muscle building phase to a fat loss phase, how I adjust my portions (not obsessively track calories), and how I build every meal using protein, carbs, fats, and fiber, so I stay full, energized, and consistent. This isn’t a “perfect” or restrictive diet. This is real life fat loss. Think simple meals, repeatable routines, easy meal prep, and flexible eating that works long-term. In this ep, I cover: A full week of meals for fat loss (no calorie tracking)How to build a balanced plate for weight lossEasy high-protein meal ideas (breakfast, lunch, dinner, snacks)My fat loss routine (steps, workouts, daily habits)Realistic weekend eatingHow to stay consistent even when you’re tired, busy, or unmotivatedSmart food swaps and portion control for a calorie deficit  Listen here, OR watch the video for the full visual scoop!  https://youtu.be/Tih-3wbUF40   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

    19 min

  5. 7 APR

    155. Sustainable fat loss: what nobody tells you about how it actually works | Body Recomposition Week 23

    In this episode, I share exactly how I’m doing sustainable fat loss the right way, without cutting carbs, or feeling deprived. Watch me meal prep a creamy chicken mushroom pasta while hitting my macros (protein, carbs, fats, fibre) in a way I actually love. I break down my 3 essential keys to long-term fat loss:- Food satisfaction & mental satiety- No food rules or restrictions- Eating for fat loss with strength training to protect muscle Plus: my current body composition journey (just hit 65kg after gaining 5kg muscle), dealing with weak tibialis anterior/shin splints, and why strength training beats cardio for real results.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/V3BBEsP9Zew   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

    14 min

  6. 31 MAR

    154. How lifting weights changed my body, without turning me into a bodybuilder

    If you're putting in serious effort with your workouts and diet but still not seeing the results you want, you NEED to listen to this!   As an exercise physiologist and sports nutritionist, I reveal exactly why lifting weights completely transformed my body, going from zero visible changes to a toned, stronger physique in my 30s with no extremes or calorie counting.   In this weekly episode, I break down the 3 game-changing things I started doing while strength training that finally delivered real muscle-building results:   - Fueling properly before workouts (the carb secret for harder lifts)- Following a structured program with only 6 quality exercises per session- Applying progressive overload while keeping perfect form and training close to failure   Plus, get an inside look at my high-protein meal prep (wrap pizzas, chilli oil noodles, ninja creamis), daily routine, and honest 12-month "look better in my 30s" journey.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/j4NQvBkitaI   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

    19 min

  7. 24 MAR

    153. I'm eating over 2500 calories & 130g protein!! What I Eat In a Day To Build Muscle

    In this what I eat in a day for body recomposition, I'll take you through exactly how I fuel my body with the right macros, and balanced meals while still enjoying holiday foods like hot cross buns and Easter chocolate. As an exercise physiologist and sports nutritionist on a 12-month mission to look better in my 30s, I share my realistic daily eating routine, high-protein meal prep, and sustainable strategies that actually work. I take you through how I make:- High-protein Easter chocolate banana bread (perfect macro-friendly snack)- Easy cashew chicken stir fry noodles meal prep- Balanced breakfast, pre-workout, post-gym lunch & snacks Learn how to stop restricting, avoid binging, hit your protein goals, and still enjoy life — all while achieving body recomposition results without tracking calories. If you're tired of crash diets, vegan, keto, paleo, or cutting carbs with no results, this realistic “what I eat in a day” for muscle gain will give you the inspiration and structure you need.      Listen here, OR watch the video for the full visual scoop!  https://youtu.be/t-6dKvZlAos   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

    14 min

  8. 17 MAR

    152. The High-Protein Meals + Gym Workouts Helping Me Build Muscle in My 30s (as a full time foodie)

    If you’ve been stuck in the cycle of under-eating, overdoing cardio, chasing weight loss, and wondering why you still don’t look toned, lean, or feel your best, this one will hit home. I talk through why I’m focusing on muscle building before entering a fat loss phase, how I’m approaching body recomposition for Thailand, and why playing the long game matters if you want sustainable results. In this ep, I share: - my current body recomp plan- a realistic gym and work routine- high-protein Thai green curry meal prep- thoughts on fat loss vs muscle building- why low calories and too much exercise can backfire- birthday celebrations, balance, and healthy lifestyle habits- a behind-the-scenes look at my week as an exercise physiologist and coach This is the kind of fitness journey I wish more women saw online - less extremes, more strategy. Because body recomposition is not about punishing yourself. It’s about fuelling properly, training with intention, building muscle, supporting your hormones, and creating a body that looks strong, lean, and healthy over time. Whether you’re into body recomp, high-protein meals, women’s fitness, realistic wellness routines, or healthy habits that actually fit real life, I hope this gives you both motivation and a better perspective.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/fi8GkyDj1fE   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

    19 min
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5
out of 5
15 Ratings

About

The Fit & Free Podcast is for the women who want it all. To feel strong and confident in their bodies as well as enjoying a sneaky marg on a Friday night. I'm an exercise physiologist and sports nutritionist, here to teach you how to achieve your body goals without food and your body controlling your life.

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