Balanced Body Podcast with Laura B Fit

Laura Burgos
  • 5.0 (3)
  • Nutrition
  • Updated Weekly

The Balanced Body Podcast with Laura B Fit is a real and relatable podcast where I share my postpartum weight loss journey, balancing strength training, sustainable fat loss, and real life—because you can get strong, lose weight, and still enjoy the foods you love.

  1. Aug 13

    21. Can You Safely Lose Weight While Breastfeeding? The Facts vs. the Noise Behind Postpartum Fat Loss

    Does breastfeeding really make the weight "fall right off"? Can breastfeeding hormones prevent weight loss? And will eating fewer calories or exercising affect your milk supply? In part two of my breastfeeding series, we're separating the facts from the noise surrounding breastfeeding and weight loss. I'm breaking down why some women lose weight easily while breastfeeding while others maintain or gain weight, how breastfeeding affects your calorie needs and appetite, and why sleep, stress, movement, and your ability to consistently feed yourself all matter more than we often realize. We'll also talk about: • How many additional calories breastfeeding may require • Whether breastfeeding hormones cause your body to hold onto fat • How sleep deprivation and stress can indirectly affect weight loss • Whether exercise can reduce your milk supply • The gradual approach I use with breastfeeding clients who want to pursue fat loss Ready to feel stronger, more energized, and more like yourself again—but need help making healthy habits work within your actual life? Throughout August, you can join the Balanced Body Method during the Back-to-School, Back-to-You Sale and receive your one month completely FREE. BBM is my 12-week coaching program designed to help women lose fat, build strength, and create sustainable nutrition and lifestyle habits without rigid dieting or expecting life to be perfect.  → Join the Balanced Body Method and get one month free! Not sure which option is right for you? Book a complimentary 15-minute 1:1 interest call. We'll talk about your goals, the kind of support you're looking for, and what I believe your best next step should be—whether that means working together or not. → Book your complimentary 1:1 interest call!

  2. Aug 5

    20. My Breastfeeding Story: Tongue Ties, Triple Feeding, & Mom Guilt

    Before having my son, I planned to exclusively breastfeed. But after a missed tongue-tie diagnosis, low milk supply, triple feeding, pumping struggles, and an overwhelming lack of support, breastfeeding became one of the hardest parts of my postpartum experience. In this episode, I'm sharing my full breastfeeding story: what happened during those first few sleep-deprived weeks, why I carried so much guilt when breastfeeding wasn't going as planned, and how stopping ultimately allowed me to become a happier, more present mom. I'm also sharing what I learned from the experience, the support I'm putting in place for baby number two, and why I'll never put myself through that same pressure again. This isn't a story about the "right" way to feed your baby. It's an honest conversation about how deeply personal feeding decisions can be—and a reminder that taking care of your mental health matters, too.

  3. Jul 29

    19. Pregnancy Weight Gain Without Diet Culture Part 2: Calories, Cravings & Healthy Habits

    Knowing how much to eat and how to navigate pregnancy weight gain can feel incredibly confusing—especially when you're trying to care for your body without slipping into restriction or obsession. In part two of my Pregnancy Weight Gain series, I'm sharing the nutrition strategies and healthy eating behaviors I'm focusing on during this pregnancy, plus how I'm using tools like calorie tracking and the scale from a place of awareness—not diet culture. In this episode, we talk about: Why eating bigger, more balanced meals can reduce mindless snacking How regularly including sweets can help you build trust with yourself around food The difference between using calorie tracking as a helpful tool versus a form of restriction Why pregnancy calorie guidelines aren't as black and white as they may seem How I adjust my nutrition based on hunger, energy, activity, weight changes, and my baby's growth 🎉 Ready to learn how to lose weight without dieting? Join my FREE Healthy Weight Loss Without Diet Culture Workshop, where I'll teach you how to build a sustainable fat loss plan that doesn't revolve around restriction, guilt, or obsessing over calories. Inside the workshop, you'll learn: How to lose weight without falling back into diet culture. The habits that actually create lasting results. How to become a healthier role model for your family while reaching your own goals. Save your spot here! BALANCED BODY METHOD BACK TO SCHOOL SPECIAL! If you're ready to stop starting over every Monday, lose weight without diet culture, and finally build habits that last, I'd love to help you inside The Balanced Body Method. Inside BBM you'll receive: A personalized nutrition plan. Progressive strength training workouts. Weekly coaching calls with me. Accountability, community, and step-by-step guidance to help you lose weight without giving up your favorite foods. If you're ready to make this your last attempt at weight loss, join The Balanced Body Method. And if you join at any point in the month of August, you'll get one month free on any package you choose! No code needed at checkout.

  4. Jul 23

    Why I Don't Want to Gain as Much Weight This Pregnancy (And It's Not About the Scale)

    Pregnancy weight gain can bring up so many emotions—especially if you've spent years trying to untangle your relationship with food and your body. In this episode, I'm sharing the mindset shifts that have completely changed how I'm approaching this pregnancy compared to my first, why emotional eating looked different for me then versus now, and how I've found a way to pursue health without falling back into diet culture. In this episode, you'll learn: Why wanting to lose weight doesn't automatically mean you've bought into diet culture. The biggest lesson my first pregnancy taught me about emotional eating and stress. The mindset shifts helping me navigate pregnancy weight gain with more peace this time around. Why I'm taking a bold new direction with my mission to help women pursue healthy weight loss without guilt or obsession. 🎉 Ready to learn how to lose weight without dieting? Join my FREE Healthy Weight Loss Without Diet Culture Workshop, where I'll teach you how to build a sustainable fat loss plan that doesn't revolve around restriction, guilt, or obsessing over calories. Inside the workshop, you'll learn: How to lose weight without falling back into diet culture. The habits that actually create lasting results. How to become a healthier role model for your family while reaching your own goals. Save your spot here! BALANCED BODY METHOD BACK TO SCHOOL SPECIAL! If you're ready to stop starting over every Monday, lose weight without diet culture, and finally build habits that last, I'd love to help you inside The Balanced Body Method. Inside BBM you'll receive: A personalized nutrition plan. Progressive strength training workouts. Weekly coaching calls with me. Accountability, community, and step-by-step guidance to help you lose weight without giving up your favorite foods. If you're ready to make this your last attempt at weight loss, join The Balanced Body Method. And if you join at any point in the month of August, you'll get one month free on any package you choose! No code needed at checkout.

  5. May 29

    16. Why Tracking Your Food Feels So Hard (And How to Make it Less Overwhelming)

    In this episode of the Balanced Body Podcast, we dive into a completely different way of thinking about tracking your food. If calorie tracking has ever felt overwhelming, obsessive, or like something you "shouldn't" have to do in order to lose weight, this episode will help you reframe it. We're shifting the conversation from "counting calories" to learning how to self-monitor — a skill that helps you better understand your portions, build awareness around your eating habits, and create the kind of flexibility that makes fat loss sustainable. I'm also walking you through real-life examples from my own fat loss journey, including how I handled going over my calories, navigating spontaneous family ice cream, and using simple tools like the plate method when tracking wasn't realistic at a Friendsgiving party. In this episode, we cover: • Why tracking your food can feel so mentally exhausting (and what that usually tells us about your current nutrition foundations) • The mindset shift from calorie counting to self-monitoring, and why this changes everything • How to make tracking feel simpler with practical beginner-friendly strategies • How to navigate real life — social events, spontaneous treats, and imperfect days — without spiraling or giving up If you've ever thought, "I just want nutrition to feel easier," this episode will help you understand why learning these skills now can create so much more freedom with food later. 👉 If you enjoy this episode, hit subscribe so you don't miss what's next. And if you related to my story or had an "oh my gosh, me too" moment, send me a message on Instagram @laurabfit — I'd love to hear from you! Connect with Laura:  Instagram: @laurabfit Website: www.laurabfit.com  If you're ready to learn exactly how to lose 10-20lbs pounds while still enjoying your life--so you can go out for pizza on a Friday, hit your workouts even on busy weeks, and wake up every Monday without feeling like you're starting over, join my signature group weight loss program, The Balanced Body Method! MOTHER'S DAY/BIRTHDAY SALE! Join The Balanced Body Method any time in the month of May and get 10% off the entire program! Use code BBM10 for the discount!

  6. May 22

    15. How Pumpkin Reeses and The Mental Load of Motherhood Almost Ruined My Calorie Deficit

    In this episode of the Balanced Body Podcast, I'm sharing a very real and emotional week in the middle of my fat loss phase. Between getting back from Hawaii, scrambling to pull together Halloween costumes, a sick toddler, lack of sleep, work stress, and the mental load of motherhood, I found myself emotionally eating in a moment where I felt completely overstimulated and overwhelmed. Instead of pretending these moments don't happen, I wanted to walk you through exactly what was going through my mind, how I handled it, and why emotional eating doesn't make you a failure. We talk about: Why emotional eating is more common than you think The difference between self-compassion and "letting yourself off the hook" The questions I ask myself after emotionally eating Creating a "nourishment menu" of tools beyond food for emotional regulation This episode is a reminder that you do not need to be perfect to make progress, and that lasting weight loss comes from learning how to support yourself through hard seasons instead of starting over every time life gets messy. If you've ever felt like life keeps getting in the way of your goals, this one is for you. 👉 If you enjoy this episode, hit subscribe so you don't miss what's next. And if you related to my story or had an "oh my gosh, me too" moment, send me a message on Instagram @laurabfit — I'd love to hear from you! Connect with Laura:  Instagram: @laurabfit Website: www.laurabfit.com  If you're ready to learn exactly how to lose 10-20lbs pounds while still enjoying your life--so you can go out for pizza on a Friday, hit your workouts even on busy weeks, and wake up every Monday without feeling like you're starting over, join my signature group weight loss program, The Balanced Body Method! MOTHER'S DAY/BIRTHDAY SALE! Join The Balanced Body Method any time in the month of May and get 10% off the entire program! Use code BBM10 for the discount!

  7. May 13

    14. How I Ease Back Into Fat Loss Without "Starting Over" Post Vacation

    In this episode of The Balanced Body Podcast, I'm recapping what happened after our family trip to Hawaii and exactly how I got back into my routine without guilt, extremes, or the all-or-nothing mindset. If vacations, weekends away, sick kids, or busy seasons make you feel like you've "fallen off," this episode will help you stop starting over and start building momentum again. Inside this episode, we cover: ✨ Why I've completely stopped using the phrase "off track"—and what I say instead ✨ My "on-ramp" framework for easing back into your calorie deficit, workouts, and routines after travel ✨ How to lower the bar without lowering your standards so you actually follow through ✨ Why adjusting your workouts after time away can help prevent soreness, injury, and overwhelm ✨ My go-to "emergency meal" strategy to beat decision fatigue and hit your protein goals even on chaotic days If you've ever come home from a trip feeling bloated, behind, or tempted to say "I'll start Monday," this episode is for you. 👉 If you enjoy this episode, hit subscribe so you don't miss what's next. And if you related to my story or had an "oh my gosh, me too" moment, send me a message on Instagram @laurabfit — I'd love to hear from you! Connect with Laura:  Instagram: @laurabfit Website: www.laurabfit.com  If you're ready to learn exactly how to lose 10-20lbs pounds while still enjoying your life--so you can go out for pizza on a Friday, hit your workouts even on busy weeks, and wake up every Monday without feeling like you're starting over, join my signature group weight loss program, The Balanced Body Method! MOTHER'S DAY/BIRTHDAY SALE! Join The Balanced Body Method any time in the month of May and get the rest of the month free, plus 10% off the entire program! Use code BBM10 for the discount!

  8. May 7

    13. I'm pregnant! Recapping my first trimester

    In today's episode of The Balanced Body Podcast, I'm pressing pause on our fat loss phase series to share something a little more personal—I'm officially in my second pregnancy, and today I'm taking you behind the scenes of my first trimester experience!  In this episode, we cover: How I found out I was pregnant—the unexpected clues from my Oura Ring, taking the test, and surprising Isaac. First trimester symptoms & food aversions—what felt similar to my first pregnancy, what was completely different, and the foods that actually helped me feel better. Why movement became my medicine—how strength training, running, and even swimming helped reduce nausea, boost energy, and remind me why exercise is about so much more than calories burned. Motherhood, mindset, and asking for help—what being pregnant with a toddler taught me about letting myself feel, leaning on my support system, and focusing on what I can do instead of what I can't. Whether you're currently pregnant, planning for pregnancy, postpartum, or simply navigating a hard season in life, I hope this episode reminds you that your journey doesn't have to look like anyone else's. Give yourself permission to ask for help, focus on what makes you feel your best, and remember—something is always better than nothing. 👉 If you enjoy this episode, hit subscribe so you don't miss what's next. And if you related to my story or had an "oh my gosh, me too" moment, send me a message on Instagram @laurabfit — I'd love to hear from you! Connect with Laura:  Instagram: @laurabfit Website: www.laurabfit.com  If you're ready to learn exactly how to lose 10-20lbs pounds while still enjoying your life--so you can go out for pizza on a Friday, hit your workouts even on busy weeks, and wake up every Monday without feeling like you're starting over, join my signature group weight loss program, The Balanced Body Method! MOTHER'S DAY/BIRTHDAY SALE! Join The Balanced Body Method any time in the month of May and get the rest of the month free, plus 10% off the entire program! Use code BBM10 for the discount!

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The Balanced Body Podcast with Laura B Fit is a real and relatable podcast where I share my postpartum weight loss journey, balancing strength training, sustainable fat loss, and real life—because you can get strong, lose weight, and still enjoy the foods you love.

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