The Fit & Free Podcast

Laura Swingler
  • 5.0 (9)
  • 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. 1D AGO

    148. The Harsh Truth: Why You’re Still NOT Losing Weight

    In this episode, I break down the real reasons you’re not losing weight - even if you’re eating “healthy,” training hard, and trying to stay consistent. As an exercise physiologist and sports nutritionist, I walk you through the biggest fat loss mistakes women make and how to fix them without extreme dieting or obsessive calorie tracking.   We cover: - Unrealistic weight loss expectations and what healthy fat loss actually looks like- The 0.5–1% body weight rule for sustainable results- Why “low carb” and “high protein” marketing can stall fat loss- How poor meal planning leads to overeating and self-sabotage- Hormones, the luteal phase, and why your body image shifts before your period- The difference between weight loss and body recomposition- How all-or-nothing thinking is secretly ruining your consistency If you’ve ever said: - “I’m eating healthy but not losing weight.”- “I was good all week, then ruined it on the weekend.”- “The scale goes up and down and I feel like I’m failing.”- “I feel bloated and hate how I look before my period.” …this podcast will hit home. This is about sustainable fat loss, body recomposition, building muscle, and creating a calorie deficit in a way that actually lasts. No crash diets. No detoxes. No cutting out carbs. Just real education on nutrition, consistency, mindset, and how to stop self-sabotaging your results. If your goal is to lose body fat, tone up, build lean muscle, improve your relationship with food, and finally feel confident in your body without tracking every calorie, this episode is for you.   Subscribe for weekly body recomposition episodes, evidence-based nutrition advice, fat loss education, and behind-the-scenes of building a strong, confident body in your 30s.Listen here, OR watch the video for the full visual scoop!  https://youtu.be/b-ytt6uPabY   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

  2. FEB 10

    147. Glute Workout

    If you’re training hard, doing cardio, eating “healthy” - and your glutes and body still aren’t changing - this episode will explain exactly why. This episode is for you if you’re: - Doing lots of cardio but not seeing a toned or lifted body - Working out consistently but still unhappy with what you see in the mirror - Confused about whether strength training or cardio is better for fat loss - Trying to grow your glutes without calorie counting or extremes In this ep, I break down the exact training principles that actually change your body composition, based on science, not fitness trends. I share why burning more calories doesn’t lead to a toned body, why cardio can work against glute growth, and how to structure your workouts to build muscle, lift your glutes, and create real shape. If you want to build glutes, tone your body, and stop feeling frustrated despite working hard in the gym - this ep will change how you train.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/BgcioNxVCxc   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

    10 min

  3. FEB 3

    146. I am gaining weight…

    If your clothes feel tighter and your first instinct is to eat less and train harder, this podcast is for you. In this ep, I break down why running back to restriction is the exact thing that sabotages body recomposition, fat loss, and muscle tone - and why learning to build muscle changed my body completely. I share my real experience with weight gain during a muscle-building phase, how I reframed the scale going up, and why gaining weight was the reason I now look leaner, stronger, and more defined. You’ll see real before-and-after photos at the same body weight, learn the difference between weight loss and body composition, and understand why eating more and training with intention is often the missing piece for women who feel stuck. I also walk you through how I train for hypertrophy, why progressive overload matters, and how to stop letting body image dictate your eating and exercise decisions. This ep will help you if you: Feel tempted to restrict whenever your weight goes upAre stuck in a cycle of dieting, overtraining, and frustrationWant to tone up and change your body shape, not just lose weightAre scared of eating more but want sustainable resultsHave tried every diet and still don’t feel confident in your body This is a realistic, science-backed look at building muscle without calorie counting, extremes, or self-sabotage - and why feeling uncomfortable for a season doesn’t mean you’re doing it wrong. If this helped you rethink restriction, muscle building, or body recomposition, let me know in the comments and subscribe to follow the rest of my journey.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/70Nd44oLpKg   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

    11 min

  4. JAN 27

    145. how to gain weight for skinny girls

    If you’re scared of eating more, frustrated that fat loss keeps stalling, or feel triggered every time the scale goes up, this episode will change how you see your body and your goals.   This episode is for you if you’re: - Trying to look toned but keep running back to calorie deficits - Afraid of weight gain, eating more, or coming out of fat loss - Lifting weights but still not seeing definition or shape - Triggered by clothes fitting tighter or small scale fluctuations - Stuck in the cycle of dieting, restricting, then starting over   In this episode, I break down why I’m intentionally gaining weight right now and how building muscle first is the fastest way to look leaner, stronger, and more toned long term - without calorie counting, punishment cardio, or extremes.   I’ll show you: - Why fat loss alone doesn’t create a “toned” look - The difference between getting smaller vs changing your body composition - How strength training, progressive overload, and eating enough actually reshape your body - Why cardio and HIIT don’t fix body composition when muscle is missing - What I’m eating during a muscle-building phase (realistic, balanced, no restriction) - How to navigate body image triggers when eating more or gaining weight   This is a real look at: - Building muscle as a woman - Body recomposition vs constant dieting - Healing your relationship with food and exercise - Letting go of all-or-nothing fat loss thinking   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/f-yOf0SRieQ   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. JAN 21

    144. Build or Cut? The Step-By-Step Game Plan | Body Recomposition Week 12

    If you’re eating “pretty well,” training consistently, and still wondering why your body isn’t changing, this video will hit uncomfortably close to home.   This episode is for you if you’re struggling with stubborn fat that won’t shift, especially around your stomach, despite exercising regularly and trying to eat healthy. If you feel like you’re doing all the right things but your physique doesn’t reflect the effort you’re putting in, this episode will help you understand why.   In this episode, I break down why training harder and eating less often backfires, the difference between fat loss and body recomposition, and why so many women stay stuck in an all-or-nothing cycle with food and exercise. We talk about under-fuelling, dieting fatigue, weekend overeating, and why consistency isn’t about being perfect, it’s about following the right strategy for your body.   You’ll learn why calorie cutting, random workouts, and chasing fat loss without a clear structure can stall progress, and what actually needs to change if you want to look toned, feel confident in your clothes, and stop restarting every few weeks.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/kTZxrai4A8U   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

    29 min

  6. JAN 17

    143. Let's Plan 2026 Goals Together | Body Recomposition Week 11 (Realistic Goal Setting)

    I brutally reflect on why I failed most 2025 goals, uncover hidden self-sabotaging patterns, perfectionism triggers, mental health crisis, and how antidepressants flipped everything in weeks. Learn my exact lessons: replace shame with compassion, refine instead of restart, build 1% daily, detach worth from results. Set realistic 2026 goals together: glute & core muscle growth (calorie surplus, strength training focus), fat loss phase prep, business systems mastery, first employee hire, Fit & Free Academy HQ. Deep why behind goals (longevity after losing dad to bowel cancer, sustainable fat loss, helping women escape food obsession). Who I must become: organized leader, systems pro, consistent content creator. Vision board reveal: fittest in 30s, wedding planning, business class flights, 3-week Italian road trip cooking with locals. Journal prompts included: reflect on 2025 failures with curiosity, uncover excuses/emotions/self-sabotage triggers, define your deeper why, decide who to become.   OR watch the video for the full visual scoop!  https://youtu.be/4BWjshdQnjw   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. JAN 17

    142. My 2026 Body Recomposition Plan Revealed (Do It WITH Me) | Week 10 Performance Phase

    Join my 12-month mission and 2026 body recomposition plan: building muscle first (12-week surplus phase starting Dec 29), then strategic fat loss for Euro summer prep, all without restrictive rules or challenges. In this ep I cover why challenges fail long-term, how to set non-restrictive standards, and my exact strategy: progressive overload training 4x/week, intentional surplus for glute/abs growth, lowered steps for metabolic priming, no calorie counting. Perfect for women looking not just to get smaller, but to get DEFINED through body recomposition: fat loss / building muscle, without calorie tracking in 2026, to look toned in your 30s.   OR watch the video for the full visual scoop!  https://youtu.be/HzhFcQyNW8Q   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

    16 min

  8. JAN 13

    141. How I'm Keeping the Weight Off Without Restriction | Body Recomposition Week 9 (Performance Phase)

    Struggling to keep the weight off after finally losing it? You're not alone—this is the #1 frustration for most women in their fitness journey.   This episode is for you if you're struggling with maintaining weight loss, constant yo-yo dieting, regaining fat after a deficit, hormonal fluctuations messing with your scale, under-eating leading to binges, or feeling lost on how to eat at maintenance calories without tracking obsessively.   Join me behind-the-scenes of my 12-month body recomposition mission to look better in my 30s than at 25—no extremes, no strict calorie counting.   Discover how to: - Find your true maintenance calories easily (using my Lego block system + weekly weigh-in trends) - Stop reverse dieting forever and jump straight to sustainable maintenance - Fuel your body properly to avoid under-eating pitfalls - Train smarter: deload weeks, training to failure vs Pilates, building muscle for that toned look - Use hunger/fullness cues + flexible nutrition for real-life intuitive eating - Normalize the scale, detach your worth from numbers, and thrive long-term   Real talk: gym workouts (shoulder press, inverted rows, cable kickbacks, sumo squats), meal ideas (bacon egg muffins, slow cooker Mexican beef, bagels, Ninja Creami), vision boarding for 2026 goals, and upgrading my Fit & Free Academy app.   Perfect for women wanting sustainable weight loss, body recomposition, fat loss maintenance, hormone-friendly fitness, muscle building without extremes, and a balanced lifestyle.   Hit play for practical tips, motivation, and the secret to keeping results forever! 💪🍓   OR watch the video for the full visual scoop!  https://youtu.be/z3Tz2qD-gIk   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

    30 min
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5
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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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