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. 4d ago

    165. I stopped dieting and my body finally changed. here's what I eat now

    For years I thought the answer was cutting carbs, eating cauliflower rice, buying expensive diet foods, and trying every nutrition trend promising fat loss. But my body changed the most when I stopped dieting and started fueling my body properly.   In this episode, I take you through a full week of eating, meal prep, workouts, grocery shopping, and the exact nutrition approach I'm using to get in the best shape of my life in my 30s. I'm sharing how I finished my fat loss phase, transitioned into a performance phase, increased my carbs, improved my gym performance, and continue building muscle without calorie counting or food restriction.   You'll hear about:✅ My body recomposition meal prep routine✅ High-protein meals for fat loss and muscle gain✅ The hypertrophy training program I'm following✅ How I structure nutrition after a fat loss phase✅ Why I stopped eating diet foods like cauliflower rice and paleo bread✅ My maintenance strategy for body recomposition✅ Grocery haul and healthy travel snacks✅ How exercise helps my mental health and PMDD symptoms✅ Realistic nutrition for women in their 30s   No calorie counting. No food guilt. No cutting out carbs. Just evidence-based nutrition, progressive overload training, and a sustainable approach that actually fits real life.   Subscribe for weekly body recomposition content, high-protein recipes, fat loss tips, muscle-building advice, nutrition education, and behind-the-scenes coaching content.   OR watch the video for the full visual scoop!  https://youtu.be/Rh4-mDH04NM   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

    25 min

  2. Jun 9

    164. 12 weeks into my fat loss, & here’s what actually changed

    In this weekly episode, I’m sharing my full 12 week fat loss phase update, including what changed in my body, my weight loss results, my strength training progress, and the mindset shifts that helped me stay consistent without going extreme. Over the past 12 weeks, I lost around 4kg while still eating out, enjoying weekends, having cocktails, going away, and living my life. This wasn’t a “cut everything out and be miserable” kind of calorie deficit. It was a sustainable fat loss phase built around real food, balanced meals, strength training, daily steps, and making intentional choices. I’ll take you through a realistic week of meal prep, high protein meals, chicken tacos, slow cooked beef pasta, getting my steps in when it’s raining, training at the gym, and reflecting on what sustainable fat loss actually looks like. I also open up about emotional eating, stress, and the moments where old patterns can creep back in, because fat loss is not just about food and workouts. It’s also about learning how to process your emotions without always using food for comfort. In this ep we touch on: - Losing fat without feeling restricted- Staying consistent on weekends- Emotional eating after a stressful day- Feeling like you need to be perfect to see results- Balancing a calorie deficit with eating out- Building muscle while losing fat- Knowing whether your fat loss phase is actually sustainable- Feeling unmotivated with training but still wanting to show up- Wanting a toned body without giving up your life If you’ve ever thought “I want results, but I don’t want fitness to take over my whole life,” this ep will show you what sustainable body recomposition and fat loss can look like in real life. Subscribe for more weekly fitness, nutrition, fat loss, body recomposition, strength training, high protein meal prep, and realistic healthy lifestyle tips.   OR watch the video for the full visual scoop!  https://youtu.be/XdA3Z_ZFOpk   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

    13 min

  3. Jun 2

    163. I broke my fat loss plateau eating MORE food, not less

    This episode is for you if you’re struggling with a fat loss plateau, feeling hungry in your calorie deficit, and wondering why eating less isn’t giving you the results you want.   In this weekly vlog, I’m sharing exactly how I broke through my fat loss plateau by eating more, not less. If you’ve been doing everything “right” with your nutrition and training but the scale has stopped moving, your energy is low, your hunger is high, and sticking to your calorie deficit feels harder than ever, this episode will help you understand why pushing harder isn’t always the answer.   I talk through how I used a diet break, strategic maintenance days, and more food to help me stay consistent in my fat loss phase without feeling like I was going to blow out or give up. Instead of cutting calories lower or adding more cardio, I explain why giving your body and mind a break can sometimes be the exact strategy you need to keep progressing.   This episode also brings you behind the scenes of my week, including training, full body workouts, travelling with meal prep, staying on track while away, birthday celebrations, food freedom, and how I balance fat loss goals with actually living my life.   If you’re a woman trying to lose body fat, build muscle, change your body composition, tone up, stay consistent with nutrition, stop starting over, and learn how to approach fat loss in a more sustainable way, this video is for you.   Inside this episode:  - How to break through a fat loss plateau - Why eating less isn’t always the answer - What a diet break is and why it can help - How maintenance calories can support fat loss consistency - Why hunger, low energy, and irritability happen in a calorie deficit - How to travel while staying consistent with your nutrition - Why flexible dieting and food freedom matter for long-term results - How I structure full body workouts during a fat loss phase - Behind the scenes of a realistic fitness, food, and lifestyle week   If you’re tired of cutting calories, doing more cardio, and still feeling stuck, this vlog will show you a more sustainable way to approach fat loss, body recomposition, and getting toned without burning yourself out.   OR watch the video for the full visual scoop!  https://youtu.be/CbNRx6J6kVI   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

  4. May 26

    162. I stopped doing cardio for my fat loss phase. here's what actually happened | Body Recomposition Week 29

    For years, I thought doing more cardio, burning more calories, eating less, and restricting little things like milk in my coffee was the answer. But even when I lost weight, my body composition never looked how I wanted it to. I still felt soft, frustrated, and like I was putting in so much effort with nothing to show for it. In this episode, I talk about the honest reality of losing the last 5kg, being hungry in a calorie deficit, navigating your menstrual cycle during fat loss, why the scale can fluctuate around your period, and how to know when it might be time to reassess your fat loss phase.   You’ll also see a realistic week of high-protein meals, protein oats, meal prep, full-body strength training, exercise filming for Fit & Free Academy, and the mindset shifts that helped me stop obsessing over calories and start focusing on building muscle, eating enough, and training properly.   If you want to lose fat, build muscle, tone up, feel confident in your clothes, and stop relying on cardio to change your body WITHOUT tracking calories, this vlog will help you understand what actually matters for sustainable body recomposition.   Subscribe for more realistic body recomposition episodes, fat loss tips, strength training advice, high-protein meal ideas, and honest conversations about building a body you feel confident in without losing your life to dieting.   OR watch the video for the full visual scoop!  https://youtu.be/x_Uf40E7ko8   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

    17 min

  5. May 19

    161. Halfway through my fat loss - here's what I actually eat every day

    In this weekly episode, I’m taking you through another week of my 12-month body recomposition journey as I work towards losing body fat, building muscle, and feeling stronger in my 30s than my 20s - without calorie counting, extreme restriction, or cutting out foods I love.   I’ll show you how I’m setting up my nutrition, meal prep, snacks, movement, and balanced meals during a fat loss phase while still honouring cravings, eating fun foods, and focusing on long-term body recomposition instead of just weight loss.   If you’ve been eating low calories, doing more cardio, trying to “burn off” food, or restricting sugar but still feel stuck, this episode will help you understand why body recomposition is the key to looking toned, lean, fit, and confident.   In this ep, we cover: - Fat loss without food noise- How to lose body fat and build muscle- Why low calories alone won’t change your body shape- High protein meal prep ideas for fat loss- How to honour cravings without bingeing- Why restriction causes food noise- Strength training and progressive overload- Meal prep for busy women- Fat loss without calorie counting- How to get toned without extreme dieting If your goal is to lose centimetres off your waist, tone your body, build muscle, and feel confident in your clothes without obsessing over every calorie, this episode is for you.    OR watch the video for the full visual scoop!  https://youtu.be/S3dxqQ3SQ5c   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

    13 min

  6. May 12

    160. A full week of what I eat to stay lean - no tracking calories, no rules

    If you’ve ever thought: “I eat well but I still don’t look toned.” “I’m scared pasta or chocolate will ruin my progress.” “I don’t know how to eat in a calorie deficit without tracking calories.” “I get hungry and feel like fat loss isn’t working.” “I start strong Monday to Friday, then lose control on weekends.” “I want to lose fat but still enjoy real food.”   This ep will help you see what sustainable fat loss can actually look like.   In this weekly episode, I’m taking you through a full week of eating for fat loss while still including chocolate, pasta, high-protein snacks, meal prep, balanced meals and real-life moments where hunger, cravings and self-doubt show up.   In case you're new - I’m currently in a fat loss phase as part of my 12-month body recomposition journey to look and feel better in my 30s than I did in my 20s - without extremes and without calorie counting. Inside this episode, I share: What I eat in a week for fat loss- How I eat pasta and chocolate while losing belly fat- My current calorie deficit approach without sharing exact calories- Why protein matters for fat loss and body recomposition- How I meal prep balanced meals that are high protein and satisfying- Why cardio isn’t the secret to getting toned- How I fuel running during a fat loss phase- What to do when hunger and self-doubt hit- How I plan meals for the weekend without falling into all-or-nothing thinking- How personalised meal plans make eating for your goals easier This is not a “what I eat in a day” built around tiny portions, low-carb swaps or restriction. It’s a realistic look at how to eat for fat loss while building a body you feel confident in - with structure, protein, carbs, flexibility and meals you actually enjoy.   OR watch the video for the full visual scoop!  https://youtu.be/PVoJ_W9tnV0   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

    18 min

  7. May 5

    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

  8. Apr 28

    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
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5
out of 5
9 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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