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. 2D AGO

    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

  2. MAR 31

    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

  3. MAR 24

    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

  4. MAR 17

    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

  5. MAR 10

    151. I Include All Foods & Still look more TONED | Body Recomposition Week 19 (honest update)

    Join my weekly podcast as I push through a 12-month glow-up in my 30s. No extremes, no calorie counting! Right now in my muscle-building phase, I'm intentionally gaining weight to build muscle and get more definition!   Come meal prep easy high-protein lunches (chicken salad sandwiches on high-fibre bread), make Ninja Creami protein ice cream (Easter cream egg edition), cook simple macro-balanced Mexican beef mince bowls (5% fat), and prep chocolate mousse for a Drive to Survive dinner party with me! In this ep - real talk on body recomp:why the scale and jeans lie, how progress photos + gym strength beat emotional decisionsovercoming negative self-talkand staying locked in for long-term gains.   Plus glute-focused gym session (hip thrusts, Bulgarian lunges), mindset tips to stop self-sabotage, and balanced eating without decision fatigue.   Subscribe for more real fitness talk! 💪   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/dt3EI80Cu2g   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

  6. MAR 3

    150. I STOPPED Emotional Eating and Completely Changed My Body (BODY RECOMP JOURNEY)

    I finally stopped self-sabotaging with food, and my body completely transformed.   Listen as I share my real story: how I overcame emotional eating patterns tied to anger, boredom, depression, and working from home. No extremes, no calorie counting: just practical steps that helped me break the cycle.   In this episode (Week 18 of my 12-month body recomposition mission): My top 3 game-changing tips to stop emotional eating forever Plus: high-protein meal prep (creamy mushroom pasta), intuitive eating on holidays/trips, maintaining balance in a muscle-building phase, and why feeling "fluffy" is normal right now.   If you're ready to stop emotional eating, achieve body goals sustainably, build muscle without extremes, and gain food freedom: hit play!   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/O7Dnj5Wg4bA   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

  7. FEB 24

    149. 2026 is the end of keto the start of balanced nutrition here's what will work

    This podcast documents my mission to look better in my 30s than I did at 25 - without extremes and without calorie counting.   This episode is for women who feel stuck in fat loss, who work out consistently but don’t look “toned,” who are tired of extreme diets, and who want to lose body fat and build muscle without tracking calories or cutting out their favourite foods.   In this week of my 12-month body recomposition journey, I’m breaking down exactly what balanced nutrition actually looks like, how I structure my meals in a muscle building phase, and how I adjust portion sizes between a calorie deficit and a build. You’ll see a realistic full day of eating, how I balance macros without obsessive tracking, and how I train full body to maximise muscle growth while supporting recovery.   Inside this episode: - What a balanced plate looks like for fat loss and muscle gain- How to structure protein, carbs, fats and fibre for body composition- Portion adjustments for calorie deficit vs muscle building- A realistic week of eating in a build phase- Full body gym training for glutes, shoulders and overall muscle growth- How to handle cravings without guilt or “starting again Monday”- Why unsustainable gym challenges keep women stuck   I’m currently in a build phase, gaining weight intentionally to grow muscle before transitioning into fat loss. I share my weight trend, period update, progress reflections and how I decide when to increase calories. This is what real body recomposition looks like behind the scenes - not just highlight reels.   Subscribe for weekly eps on fat loss, muscle growth, balanced nutrition, body recomposition, and realistic online coaching insights.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/XPuCeO2TME0   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. FEB 17

    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
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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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