Fit Friends Happy Hour: Recent Episodes
Katie Hake RDN, LD, CPT
This isn’t your standard health and fitness podcast! Come hang out with us as we talk about how to stop chasing the numbers and start doing what feels right for your body! Learn how to find joy in movement while getting rid of the toxic belief that you are not enough. Katie is a Registered Dietitian and fitness professional, passionate about helping you become the expert at your own body. We talk nutrition as it applies to Katie's non-diet approach, self-acceptance, finding joy in fitness, and all around how to be a better human. Fit Friends Happy Hour will feel like you're chatting with a girlfriend who GETS IT and wants the best for you. Katie shares personal stories while also bringing you the experts in a non-diet approach. Whether you're driving, running, or getting stuff done around the house, we hope you'll feel inspired to live the awesome life you’ve been called to live! Thanks for joining us!!
Find Katie at www.KatieHake.com and on Instagram @kthake
EPISODE 431. If you feel out of control around food - fine all week, then spiraling at night - this episode explains why it’s not a discipline problem but a learned disconnect from your body after years of rules, restriction, and outsourcing choices to plans and tracking. Katie Hake, non-diet dietitian and trainer, describes what “normal eating” and a peaceful relationship with food actually looks like, shares intuitive eating research benefits, and walks through a practical, non-judgmental process to rebuild body trust without meal plans, macro tracking, or avoiding foods, including a client story about neutralizing “trigger” cereal through consistent fueling and permission.
What we cover:
- Why diet culture and food rules erode hunger/fullness trust over time
- What trusting yourself with food looks like in real life (and what it isn’t)
- Three steps to rebuild trust
Read more on the blog here.
Connect with Katie:
Try our workouts for 7-days Free! | Download the App
Work with Us | www.katiehake.com/nutritioncoaching
Take the Energy Quiz | www.katiehake.com/energyquiz
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Use special link for 15% off | Omorpho Weighted Vest
Text me your AHA moment from today's episode!
EPISODE 422. Ever feel like consistency is impossible no matter how hard you try to track your habits? This episode of Fit Friends Happy Hour is your permission slip to ditch the food logs and fitness apps and discover a sustainable way to build routines - even when life gets hectic. Host Katie Hake shows you why tracking might actually backfire, and shares three proven tips her clients use to create real, repeatable habits.
What We Cover:
- Why tracking gives the illusion of control (but not true consistency)
- Three practical ways to make healthy habits automatic and easy
- How to separate success from perfection so you stop the guilt spiral
Listen in if you’re tired of starting over every Monday and want a simpler path to sustainable wellness!
Connect with Katie:
Work with Us | www.katiehake.com/nutritioncoaching
Take the Energy Quiz | www.katiehake.com/energyquiz
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Use special link for 15% off | Omorpho Weighted Vest
Text me your AHA moment from today's episode!
EPISODE 421. Ever open your food tracking app and instantly feel defeated by the numbers staring back at you? In this episode of Fit Friends Happy Hour, Katie Hake gets real about why she doesn’t recommend macro tracking for most of her clients, and why learning to trust your body beats following an app any day. If you’re tired of the all-or-nothing mentality but still want structure and progress, this episode is your new permission slip.
What We Cover:
- Why macro tracking can backfire for those craving food freedom (and who may actually benefit from it)
- Practical, non-diet alternatives to structure your meals - no apps required
- How to rebuild trust in your body while still fueling your strength and energy
Ready to break up with food guilt and tracking? Tune in!
Connect with Katie:
Work with Us | www.katiehake.com/nutritioncoaching
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Use special link for 15% off | Omorpho Weighted Vest
Text me your AHA moment from today's episode!
EPISODE 420. Ever feel totally motivated to meal prep- then days later, you’re stuck with wilted spinach and zero energy to cook? You’re not alone! In this episode of Fit Friends Happy Hour, host Katie Hake breaks down how meal planning can actually feel nourishing, flexible, and (gasp) enjoyable...without dieting, guilt, or burnout. If you’re a parent, chronic overthinker, or just tired of the weekly, “What’s for dinner?” struggle, this episode is your permission slip to ditch the all-or-nothing approach and finally make meal planning work for real life.
What We Cover:
- Why traditional meal planning leads to overwhelm (and what real meal planning should look like)
- Katie’s easy 5-step system for planning meals with less stress and more flexibility
- Ways to make meal planning fun, involve the whole family, and embrace shortcuts without guilt
Ready to rethink how you fuel your week? Hit play and let’s make meal planning simple.
Connect with Katie:
Work with Us | www.katiehake.com/nutritioncoaching
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Use special link for 15% off | Omorpho Weighted Vest
Text me your AHA moment from today's episode!
EPISODE 419. Ever wondered if “functional medicine” is just diet culture with a pricier label? This episode of Fit Friends Happy Hour dives deep into the world of functional medicine, exposing its empowering potential - and the red flags that can leave you more exhausted and burnt out than before. If you’ve tried every doctor, every supplement, and still feel stuck, this conversation is for you.
What We Cover:
- Why so many turn to functional medicine out of desperation (not vanity)
- How functional medicine can feed into fear, control, and diet culture - and what red flags to watch for
- A practical, compassionate approach to healing: working with your body rather than trying to fix it
Ready to redefine your health journey and build trust with your body? Listen now for empowering advice you won’t hear in most wellness podcasts!
Connect with Katie:
Work with Us | www.katiehake.com/nutritioncoaching
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Use special link for 15% off | Omorpho Weighted Vest
Text me your AHA moment from today's episode!
EPISODE 418. Ever catch yourself thinking about food all day, but you're not "sick enough" for it to count as a problem? This episode of Fit Friends Happy Hour digs deep into what disordered eating really means, even when it flies under the radar. If you’ve ever felt that food takes up too much space in your brain, this conversation will help you recognize the signs and take back control.
What We Cover:
- How to spot sneaky signs of disordered eating (even when society says it’s “normal”)
- The real mental and physical toll of being stuck in food and body obsession
- Actionable first steps for healing your relationship with food - before it turns into something bigger
Connect with Katie:
Work with Us | www.katiehake.com/nutritioncoaching
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Use special link for 15% off | Omorpho Weighted Vest
Text me your AHA moment from today's episode!
EPISODE 417. Ever look at your plate and think, “Am I even hungry, or just following some rule?” In this episode of Fit Friends Happy Hour, Katie unpacks why the simple advice of “just eat when you’re hungry” isn’t so simple, especially if you’ve spent years dieting, ignoring your body, or feeling conflicted around food. If hunger cues feel confusing or totally out of reach, this episode will help you start to rebuild the trust with your body that dieting tried to take away.
What We Cover:
- The real reasons why hunger cues get out of whack (hint: it’s not your fault!)
- The three types of hunger - physical, emotional, and practical - and how to spot the difference
- Simple, judgment-free strategies to tune back in and find satisfaction in what you eat
Ready to break up with confusing food rules and finally listen to what your body really needs? This episode is your starting point.
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Use special link for 15% off | Omorpho Weighted Vest
Text me your AHA moment from today's episode!
EPISODE 426. Do you ever dread working out, or feel stuck in a love-hate cycle with exercise? This episode of Fit Friends Happy Hour dives into 5 powerful mindset shifts to help you reconnect with movement in a way that actually feels good - no more guilt trips, burnouts, or pressure to “do it right.” If you’ve ever felt like exercise is a chore or punishment, this episode is your permission slip to rediscover joy and create a sustainable, feel-good routine.
What We Cover:
- Why ditching “all or nothing” thinking leads to more consistent and enjoyable movement
- How focusing on joy (not just the calorie burn) can transform your relationship with exercise
- Simple strategies for honoring your body’s seasons and building a support system that keeps you motivated
Tune in for refreshing perspective-shifts, practical tips, and a whole lot of encouragement to make fitness fun and freeing again!
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Use special link for 15% off | Omorpho Weighted Vest
Text me your AHA moment from today's episode!
EPISODE 414. Feeling overwhelmed by all the GLP-1 hype? Wondering how Ozempic, Wegovy, or other weight loss drugs fit into your journey toward intuitive eating and body autonomy? This episode of Fit Friends Happy Hour is your no-judgment deep dive into the latest research, the real concerns from the non-diet community, and practical tips for finding freedom - whether you’re considering medication or not.
What We Cover:
- The science behind GLP-1 medications and why they're making headlines
- Red flags, risks, and what intuitive eating experts want you to know
- How to protect your body trust and relationship with food - on or off medication
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Previous Episode: Can Semaglutide and Intuitive Eating Coexist?
Text me your AHA moment from today's episode!
EPISODE 413. Ever finish a meal and wonder if you actually tasted your food? In this bite-sized episode of Fit Friends Happy Hour, Katie reveals the one small shift that can totally transform how you eat - no rules, no guilt, just more satisfaction and trust in your body. If you’re tired of distracted, rushed meals (and the nagging feeling that something’s missing), this episode’s for you.
What We Cover:
- The hidden barriers that keep you from eating mindfully (and how to overcome them)
- The simple habit that activates your body’s “rest and digest” mode for better satisfaction
- Quick, actionable mini-habits to connect with your food and enjoy every bite
Listen in and discover how slowing down can make eating easier, more joyful, and way less stressful!
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
EPISODE 412. Ever packed your suitcase like you’re going to war with your wellness routine? This episode of Fit Friends Happy Hour is your summer survival guide for staying healthy without obsessing. Host Katie shares top tools and mindset shifts to keep you feeling good - whether you’re road tripping, lounging by the pool, or hopping on a plane - so you can actually enjoy summer without guilt or rigidity.
What We Cover:
- Game-changing physical and digital tools that support healthy habits without triggering obsession
- Empowering mindset strategies for staying flexible and freeing yourself from the “all or nothing” trap
- Real-life ways to add comfort and joy (and snacks you actually want) to your summer routine - no food guilt required
Connect with Katie:
Use code 'KHAKE15' for 15% off | Omorpho Weighted Vest
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
EPISODE 411. Ever feel like you're doing “all the right things” for your health, but end up more exhausted, anxious, or obsessed?
This episode of Fit Friends Happy Hour unpacks how disordered eating often hides behind wellness trends and “fitspo,” sharing the behind-the-scenes truth of a fitness instructor’s journey from calorie counting and activity trackers to real health and happiness.
If you’ve ever questioned whether your wellness habits are really healthy, this episode will help you spot red flags and reconnect with what true fitness means to you.
What We Cover:
- How wellness culture and fitness tech can normalize unhealthy behaviors (and what to watch out for)
- The hidden dangers of perfectionism, comparison, and moralizing food choices
- Practical steps to heal your relationship with fitness - and reclaim YOUR definition of health
Connect with Katie:
Use code 'KHAKE' for 15% off | Omorpho Weighted Vest
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
EPISODE 410. In this episode of Fit Friends Happy Hour, host Katie delves into the overwhelming nature of modern nutrition advice. Katie explains why conflicting messages about food are so prevalent, from carbs to seed oils, and how these mixed signals impact our relationship with eating. Through personal anecdotes and practical advice, she offers strategies to cut through the noise and develop a healthier approach to food.
What we cover:• The complex factors contributing to confusing nutrition advice
• The psychological, societal, and systemic elements that add to the overwhelm
• Practical strategies to simplify and improve your relationship with food
Connect with Katie:
Use code 'KHAKE' for 15% off | Omorpho Weighted Vest
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
HTMA Energy Bundle | Learn more
Text me your AHA moment from today's episode!
EPISODE 409. Ever wonder if that daily multivitamin from Costco is really doing anything for you? In this episode of Fit Friends Happy Hour, Katie gets personal about her journey from grabbing generic vitamins off big box shelves to making more informed, empowered supplement choices. If you’ve ever felt confused, overwhelmed, or just plain meh about your supplement routine - this one’s for you.
What We Cover:
- Why some generic multivitamins may not actually move the needle for your health
- How bioavailability and dosing make a difference in whether your supplements really work
- Four smart questions to ask before choosing your next vitamin or supplement
Connect with Katie:
Use code 'KHAKE' for 15% off | Omorpho Weighted Vest
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
HTMA Energy Bundle | Learn more
FULLWELL PRENATAL VITAMIN - use code ‘KHAKE’ for 10% off
Text me your AHA moment from today's episode!
Wish you could feel like “yourself” again after having a baby - or already dreading the pressure to “bounce back” even before pregnancy? This episode of Fit Friends Happy Hour uncovers the real postpartum fitness journey - why it’s harder (and more emotional) than Instagram makes it look, and what nobody tells you about healing, rebuilding strength, and embracing your new body. More than half of new moms report body dissatisfaction - let’s change that narrative with honesty, compassion, and science-backed strategies.
What We Cover:
- The truth about postpartum body image, depletion, and why “bouncing back” is a damaging myth
- Practical steps to rebuild physical and mental health (hint: walking and nourishment > hustling and HIIT)
- How to spot signs of real depletion - and advocate for the deeper care your body needs
If you’ve ever felt alone, overwhelmed, or frustrated after baby, this is your episode.
Connect with Katie:
Use code 'KHAKE' for 15% off | Omorpho Weighted Vest
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
HTMA Energy Bundle | Learn more
Text me your AHA moment from today's episode!
EPISODE 407. A question I get all of the time is, “How am I supposed to love my body when I hate the way it looks?”
When I hear this, I always lead my clients into the messy middle or gray area between body love and body hatred.
First, we start by dipping our toe in and exploring body respect. And that’s exactly where I recommend you start if you’re struggling to make peace with your body.
Consider today’s episode your body respect playbook. You’ll walk away from this episode feeling inspired and energized, knowing that body respect AND neutrality are within reach for you (even if full-blown body love feels like a pie in the sky at this stage).
Connect with Katie:
Nutrition Coaching Program Waitlist
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
EPISODE 406. Ever find yourself trapped in the cycle of motivation highs and lows? You're not alone! In this episode of Fit Friends Happy Hour, Katie shares the five game-changing mindset shifts that will help you finally break free from the start-stop trap and build habits that stick for good. If staying consistent with healthy habits has felt impossible, this episode will show you how a single shift in thinking can make all the difference.
What We Cover:
- Why mindset - not motivation - is the true key to lasting change
- The five powerful mindset shifts that boost consistency and self-compassion
- Quick wins and practical prompts to help these shifts "stick" (even on your busiest days!)
Ready to ditch perfection and build a more resilient, happier you? Tune in for real talk, science-backed advice, and a fresh perspective on what it really means to be fit.
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Connect with us on the GRAM! | Send me a DM
Text me your AHA moment from today's episode!
EPISODE 405. Ever feel like you have to put protein in everything or worry you’re not getting enough? This episode of Fit Friends Happy Hour puts an end to protein confusion! Whether you’re bombarded by myths on social media or stuck in a “must eat protein at every meal” mindset, we’re digging into what science really says so you can finally eat with more confidence and less obsession.
What We Cover:
- The top 5 protein myths—busted! (Your kidneys, your muscles, and plant-based eaters will thank you)
- How much protein your body actually needs—and why most of us are overshooting it
- Simple, non-obsessive ways to meet your protein needs—without tracking or stressing
Ready to stop letting protein misinformation get in the way of your goals? Tune in and take the guesswork out of eating well!
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Connect with us on the GRAM! | Send me a DM
Text me your AHA moment from today's episode!
This episode originally aired in April 2021, but it’s one of our most powerful conversations on body image grief — and worth another listen. Whether it’s your first time or a revisit, I hope it resonates just as deeply today.
Did you know that body image is not just about how you see yourself in the mirror?
Healing your relationship with your body involves unraveling the beliefs that you have about your body size. And that process is often emotional and heavy. That's why today, I'm bringing Bri Campos on the show to share her wisdom on body image grief.
Bri is a licensed mental health counselor, a body image educator, and the founder of Body Image With Bri. She’s passionate about all things body image and practices through the lens of Health at Every Size® and Intuitive Eating. Utilizing a weight-inclusive approach, she combines her clinical skills and lived experience to teach others how to maneuver through their own unique body image journeys.
Listen in as she dives deep into body image grief and navigating feelings of hopelessness along the journey to body acceptance.
Connect with Bri:
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
EPISODE 404. Ever feel like meal prep is an overwhelming chore reserved for fitness fanatics or perfectionists? This episode of Fit Friends Happy Hour pulls back the curtain on practical, real-life meal prep that works for busy schedules, picky eaters, and anyone tired of decision fatigue. Katie shares flexible strategies to make nourishing yourself easy, enjoyable, and far from the soggy broccoli stereotype.
What We Cover:
- Why traditional meal prep gets a bad rap—and how to ditch the diet culture mentality
- Five simple, flexible steps for prepping meals that fit your life (and don’t require perfection)
- Real-life hacks for building tasty, balanced meals using options—not rigid rules
Ready to make your week easier and your meals more enjoyable? Tune in and take meal prep off your stress list for good!
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Connect with us on the GRAM! | Send me a DM
Text me your AHA moment from today's episode!
EPISODE 403. Ever start a diet on Monday and find yourself elbow-deep in snacks by Thursday? You’re not alone—and you’re not broken! In this episode of Fit Friends Happy Hour, Katie dives into the messy truth about dieting: why they seem to work (at first), why the excitement wears off, and what the science says about long-term results. If you’re tired of all-or-nothing diet rules and ready for a more sustainable way to feel good in your body, this conversation is a must-listen.
What We Cover:
- The real reasons diets “work” short term—and why that false hope fades
- The hidden costs of dieting, including biological backlash and mental burnout
- How intuitive eating and flexible nutrition offer freedom from the diet roller coaster
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Connect with us on the GRAM! | Send me a DM
Text me your AHA moment from today's episode!
EPISODE 402. Ever wonder why "healthy eating" advice just doesn't seem to fit your brain—or your life? In this jam-packed episode, Katie sits down with neurodivergence nutrition expert Sam Berkowitz MPH, RD, LDN, to unmask the challenges (and unexpected solutions) for neurodivergent folks navigating food, body image, and overwhelming nutrition noise. If you or someone you love struggles with rigid thinking, sensory food aversions, or the stress of diet culture, this conversation just might change how you approach nourishing your body—for good.
What We Cover:
- What neurodivergence really means, how it overlaps with eating challenges, and why a one-size-fits-all approach falls flat
- How to break free from all-or-nothing food rules and find structure and flexibility that actually works for unique brains
- The truth about processed foods, sugar, social media fear-mongering—and how to protect your mental (and nutritional) health from all the noise
Connect with Sam:
Website | www.unmasked-nutrition.com
Podcast | www.unmasked-nutrition.com/blog
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
In this episode of Fit Friends Happy Hour, host Emma Briggs, a dietetic intern and soon-to-be Registered Dietitian, explores how shifting your mindset—not your willpower—can be the key to building lasting, shame-free habits.
What we cover:
- Why diet culture keeps you stuck in all-or-nothing thinking
- The difference between discipline and self-trust
- What a growth mindset really looks like in real life
- Four powerful mindset tools to reframe setbacks, stay consistent, and build habits that actually last
- How anchoring your actions to your identity can change everything
Whether you're tired of starting over every Monday or just want a more compassionate way to care for your health, this episode gives you the tools to ditch perfection and start building momentum—for good.
Connect with Emma:
LinkedIn | www.linkedin.com/in/emmagbriggs
Instagram | www.instagram.com/balancedwithemma
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
EPISODE 401. In this episode of Fit Friends Happy Hour, host Katie addresses the common fear of weight gain associated with intuitive eating. She offers compassionate strategies to overcome this fear while delving into the deep societal and personal pressures that contribute to our anxieties about body size.
What we cover:
- Strategies to acknowledge and accept the fear of weight gain
- Challenging societal and personal beliefs about weight and body image
- Redefining health and beauty through holistic self-care and intuitive eating
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
EPISODE 400. In this milestone 400th episode of Fit Friends Happy Hour, host Katie reflects on the journey of the podcast, shares heartfelt gratitude with listeners, and provides a personal life update covering various aspects like mom life, nutrition, and fitness. Katie offers insights on balancing work and family, the importance of family meals, and her recent training experiences.
What we cover:
- Journey from the beginning of the podcast to now and the impact of connecting with listeners
- A candid look at balancing work, childcare, and mom life, including current childcare setup and goals for future family growth
- Personal reflections on fitness goals, training for a half marathon, and shifting priorities
Connect with Katie:
Get Strong with Virtual Training | www.katiehake.com/fitness-training
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
EPISODE 399.
In this episode of Fit Friends Happy Hour, host Katie, a dietitian and personal trainer, highlights the benefits of strength training for women, and uncovers reasons you may have overlooked.
What we cover:
- The physical and mental health benefits of strength training, particularly for women at various life stages
- How to get started or reignite your energy again
- Debunking myths about getting bulky and the importance of progressive overload in training
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Join our FREE 5-Day Walking Challenge | Walk with Me!
Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off
Text me your AHA moment from today's episode!
EPISODE 398.
In this episode of Fit Friends Happy Hour, host Katie introduces Cynthia Wagner, a seasoned operations executive and mentor in the fitness industry, to discuss the deep-rooted impact of toxic work and personal environments on physical and mental health. Cynthia shares her journey of overcoming psychological and emotional abuse, dealing with an autoimmune disorder, and the eventual realization that her environments were exacerbating her symptoms.
What we cover:
- how to recognize toxic surroundings
- the importance of having supportive friends
- practical strategies for reclaiming one's health and well-being
Connect with Cynthia:
Connect with Katie:
5-Day Walking Challenge | www.katiehake.com/walk
Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off
Text me your AHA moment from today's episode!
EPISODE 397.
In this episode of Fit Friends Happy Hour, host Katie delves into the popular supplement AG1, formerly known as Athletic Greens. She examines whether these greens powders live up to their claims and explores their potential benefits and drawbacks.
What we cover:
- nutritional contents of AG1, scientific research supporting their benefit
- potential issues like cost and digestive discomfort
- tips for assessing your nutritional needs and dietary gaps
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
EPISODE 396.
In this episode of Fit Friends Happy Hour, Katie shares her personal journey with intuitive eating, challenging her previous beliefs formed as a nutrition expert. She details her struggles with disordered eating and burnout, and her transformative experience embracing intuitive eating.
What we cover:
- handling conflicting emotions
- why intuitive eating is a skill
- redefining success
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
What is Intuitive Eating? | Blog Post
Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off
Text me your AHA moment from today's episode!
EPISODE 395.
In this episode of Fit Friends Happy Hour, host Katie interviews Katie Bragaw, a fitness enthusiast dedicated to making group fitness enjoyable and inclusive. Katie shares her journey from struggling with body image to discovering a love for group fitness, and how she uses her platform to inspire others.
What we cover:
- importance of community, effective communication, and inclusivity
- tips for overcoming intimidation, appropriate class behavior, and etiquette
- creating a positive and supportive fitness environment on both sides
Connect with Katie Hake:
Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletter
Check your insurance benefits | http://www.katiehake.com/benefits
Connect with Katie Bragaw:
Instagram | https://www.instagram.com/katiebragaw/
Instagram | https://www.instagram.com/postclassbrag/
Podcast | https://open.spotify.com/show/1gJlio6HuwINEbKGAsBm4K
Text me your AHA moment from today's episode!
EPISODE 394.
In this episode of Fit Friends Happy Hour, host Katie explores the common struggle of exercise resistance, why it happens, and offers practical strategies to overcome these barriers. What we cover:
- Understanding mental and evolutionary reasons behind exercise resistance
- Overcoming barriers such as lack of time, motivation, fear, and fatigue
- Practical strategies to start moving again, including shifting your mindset, finding enjoyable activities, and building a support system
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off
Text me your AHA moment from today's episode!
EPISODE 393.
In this episode of 'Fit Friends Happy Hour,' host Katie dives into the topic of natural energy drinks like Celsius and Alani, examining their health claims, ingredients, potential hidden dangers, and whether or not they're okay for you.
What We Cover:
- historical overview of energy drinks
- proprietary blends and lack of transparency in labeling
- how much caffeine should we really be consuming
This episode aims to educate listeners about making informed choices and encourages them to evaluate their own consumption habits.
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Get the HTMA Bundle | www.katiehake.com/htma
Text me your AHA moment from today's episode!
EPISODE 392
Have you ever experienced pain or injury that stopped you from doing what you wanted to do? In this episode of Fit Friends Happy Hour, host Katie welcomes Dr. Tawny Kross, a specialist in chronic pain and founder of Ready Set Rewire. Dr. Kross shares her insights on helping women overcome chronic stress, pain, and inflammation through holistic approaches. What we cover:
- understanding chronic pain, the role of the nervous system, and the importance of integrating rest and self-compassion in healing
- the significance of recognizing and responding to subtle body signals
- common misconceptions about pain and weight
- strategies for overcoming high achiever mentalities
Share this episode with a friend!
Connect with Katie:
Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletter
Check your insurance benefits | http://www.katiehake.com/benefits
Connect with Dr. Kross:
Instagram | http://www.instagram.com/dr.tawny.kross
Website | http://www.drtawnykross.com
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EPISODE 391.
In this episode of Fit Friends Happy Hour, host Katie shares five simple yet effective tips to immediately improve your energy levels without relying on caffeine.
What We Cover:
- How much water do you actually need
- What you're missing in your snacks for sustained energy
- The minimum dose for maximal benefits
Connect with Katie:
Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletter
Book a free strategy call | http://www.katiehake.com/schedule
Check your insurance benefits | http://www.katiehake.com/benefits
Text me your AHA moment from today's episode!
EPISODE 390.
Think you're fully embracing intuitive eating, but still not seeing results? The real reason might surprise you - and it's probably hiding in your bathroom scale.
What we cover:
- Why intuitive eating might not be working for some people the links it to weight-centric thinking
- Psychological and physical impacts of weight stigma and internalized weight bias
- Practical steps to shift away from a weight loss mindset toward intuitive eating and body neutrality
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Check your insurance benefits | http://www.katiehake.com/benefits
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EPISODE 389.
Ever feel like your workout routine is running YOU instead of the other way around? or maybe you're like freaking obsessed with this one fitness thing but your body is just screaming at you to stop?? or maybe you're just burnt out, you're not seeing 'results' and motivation is overall LOW? Wherever you are at on your fitness journey I hope by sharing a little behind the scenes on my own fitness journey that you'll be inspired to take the next best step on your own.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Omorpho Weighted Vest: https://www.omorpho.com - use code 'kthake' for %15 off
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EPISODE 388.
Ever wondered what intuitive eating really means? If so, I get it.
Lately, you see the term thrown around everywhere. From weight loss platforms like Noom to health coaches on social media, It gets confusing.
You might be wondering things like, “Can I practice intuitive eating AND want to lose weight?” and “How are mindful eating and intuitive eating different?”
That’s why in this episode I’m tackling those questions and breaking down what intuitive eating is all about by defining each of the 10 principles. Tune in to clear the confusion! and better yet...share this episode with a friend!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
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EPISODE 387.
In this episode of Fit Friends Happy Hour, host Katie interviews Dawn Lundin, a Registered Dietitian specializing in sports nutrition from a non-diet lens.
What We Cover:
- Dawn's personal journey overcoming heart surgery and achieving success in endurance sports
- The importance of individualized nutrition strategies for athletes and the impact of under-fueling on performance
- The concept of 'race weight' and the psychological and physical implications of obsessing over body composition in sports
Connect with Dawn:
Instagram | https://www.instagram.com/restoreeasedietetics/
Website | http://www.restoreeasedietetics.com
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Text me your AHA moment from today's episode!
EPISODE 386.
In this episode of Fit Friends Happy Hour, Katie discusses how a 'less but better' mentality can help you reach your wellness goals in the new year.
What We Cover:
- why less but better and what it means
- realistic tips to streamline your health habits
- what is therapeutic laziness
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Book a free strategy call | www.katiehake.com/schedule
Text me your AHA moment from today's episode!
EPISODE 385.
In this episode of Fit Friends Happy Hour, Katie discusses the pitfalls of an all-or-nothing mindset and the importance of non-diet goals for overall health.
What We Cover:
- why traditional goal setting often fails
- a more holistic approach to setting goals without focusing on the scale
- creating structure with flexibility
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Links Mentioned:Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt
Text me your AHA moment from today's episode!
EPISODE 384.
In this episode of Fit Friends Happy Hour, host Katie interviews Jessica Holden, a Registered Dietitian specializing in family-focused culinary nutrition.
What We Cover:
- Strategies for stress-free and enjoyable family mealtimes, fostering a positive relationship with food
- Tips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressures
- Practical advice for meal planning, managing grocery budgets, and making mealtime fun and engaging for both parents and kids
Connect with Jessi:
Instagram | https://www.instagram.com/the.kitchen.invitation/
Facebook | Stress Free Family Cooking FB Group
Website | https://thekitcheninvitation.com/
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Text me your AHA moment from today's episode!
EPISODE 383.
In this episode of Fit Friends Happy Hour, host and Registered Dietitian, Katie Hake, answers all your questions about creatine. She answers questions like creatine monohydrate vs micronized creatine, loading phase, should you be taking creatine on rest days, and more.
What We Cover:
- finding the slight edge when it comes to focus
- what is creatine
- the physical and mental benefits of creatine, specifically for women
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Links Mentioned:Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt00:00 Introduction to Vitality
00:11 Cold Plunging for Vitality
00:49 Healthy Aging: Muscle Mass and Bone Density
01:21 Exploring Creatine: Benefits Beyond Bodybuilding
01:44 Mental Focus and Supplements
03:32 Magic Mind: A Mental Performance Shot
06:49 Creatine: Physical and Brain Benefits
13:10 Dosage and Forms of Creatine
16:51 Final Thoughts and Recommendations
18:04 Conclusion and Contact Information
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EPISDOE 382.
In this episode of Fit Friends Happy Hour, host Katie Hake interviews Registered Dietitian, Emily Welles, on the complex and often overlooked topic of diabulimia.
What We Cover:
- what is diabulimia
- intersection of disordered eating and blood sugar management
- importance of supportive care in healthcare
Connect with Emily:
Email | emily@emilywellesnutritiongroup.com
Website | emilywellesnutritiongroup.com
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Text me your AHA moment from today's episode!
EPISDOE 381.
In this episode of Fit Friends Happy Hour, Katie provides a life update covering various aspects such as food, fitness, and lifestyle. She discusses her personal exploration of mental focus supplements, inspired by her grandmother's battle with Alzheimer's.
What We Cover:
- practical tips for meal planning
- the importance of trying non-disruptive health experiments
- balancing career and mom life
Get Magic Mind at 50% off with the Black Friday offer, available only through my link until December 6th: https://ww.w.magicmind.com/fitfriendsbf
Connect with Katie Hake:
HTMA Black Friday Bundle | Save your spot
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
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EPISODE 380.
What if you could head into the holiday season feeling confident with your plate, your body, and the many conversations? Guest expert, Dr. Kori Miller, a health professional specializing in counseling, psychology, and intuitive eating, shares her tips and tricks to help you master your emotions and get the most out of this holiday season.
What we cover:
- Strategies for setting and maintaining boundaries during holiday gatherings
- The role of self-compassion especially with grief
- Practical tips for navigating holiday-related challenges and fostering a positive mindset
Connect with Katie Hake:
HTMA Black Friday Bundle | Save your spot
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Connect with Dr. Miller:
Website | www.growyourcapacity.com
Facebook | Connect here
Text me your AHA moment from today's episode!
EPISODE 379.
Have you ever experienced burnout? Are you constantly reaching for the 2pm coffee and candy? Today we explore the importance of minerals in combating fatigue and burnout. Katie puts on her RD hat to discuss essential minerals like magnesium, sodium, potassium, calcium, iron, zinc and more.
What we cover:
- what minerals are and why they matter
- personal testing experience
- intentional and purposeful supplementation
Connect with Katie Hake:
HTMA Black Friday Bundle | Save your spot
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Links Mentioned:Magic Mind - Use Code 'FITFRIENDSLT20' | https://www.magicmind.com/fitfriendslt
Text me your AHA moment from today's episode!
Send us a text
EPISODE 378.
Have you ever been told your cortisol is too high or that you need to heal your gut? Ever considered a different way to eliminate acne without hormonal birth control? Tune in as Katie interviews guest expert, Taylor Lechner MFN, RD, LD on all things hormone health from a non-diet lens.
What We Cover:
- significance of cortisol levels
- importance of addressing root causes of hormonal imbalances rather than using quick fixes like supplements or restrictive diets
- deep dive into hormonal birth control and how to safely transition off
Connect with Katie Hake:
Non-Diet Newsletter | www.katiehake.com/newsletter
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Connect with Taylor Lechner:
Website | https://lknutritionohio.com
Instagram | @lknutritionohio
Send us a text
EPISODE 377.
There may be a way you can help the kiddo in your life feel confident and comfortable in their body as an adult. Tune in as Katie interviews guest expert, Katie Badger MS, RDN, LDN, CLC on all things raising kids in diet culture.
What We Cover:
- how to raise intuitive eaters - children and teens
- the importance of weight-inclusive care for adolescents
- GLP-1's in kids and the future
- tips and language shifts to have around food with kids
Connect with Katie Hake:
Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Connect with Katie Badger:
Website | www.everybodynutritionrd.com
Instagram | @EveryBodyNutritionRD
LinkedIn | www.linkedin.com/in/katieabadger
Send us a text
EPISODE 376.
Have you ever felt uncontrollably drawn to sugary snacks or struggled with the idea that sugar might be addictive? Tune in as Katie addresses these concerns with a science-backed perspective and provides practical advice on developing a healthier relationship with food.
What We Cover:
- the updated research around sugar
- What actually feeds the cycle
- practical tips for food neutrality
Connect with Katie:
Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Research:
- https://www.rachelleheinemann.com/podcast/do-i-have-sugar-addiction
- https://marcird.com/sugar-addiction-summary-science/
- https://www.rachaelhartleynutrition.com/blog/2016/09/reasons-youre-not-addicted-to-sugar
- https://christyharrison.com/foodpsych/4/truth-about-food-addiction-marci-evans-eating-disorders
- https://www.evelyntribole.com/resources/studies/
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EPISODE 375.
Ever struggle to keep up with that dreamy instagram-able 5am routine? This episode of Fit Friends Happy Hour dives into staying motivated with early morning routines and routines in general. Host Katie shares her latest updates since January, helping you build habits and stay energized for the long haul, not just short sprints.
What We Cover:
- How internal desires can triumph over external motivations
- Practical tips for habit stacking to make routines sticky
- The role of community and technology in keeping you accountable and motivated
Whether it's healthy eating, regular movement, or a more resilient brain - tune in to learn how to reshape your mornings and thrive throughout your day!
Connect with Katie:
Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Send us a text
EPISODE 374.
You ever feel 'YUCK' after eating a certain food? (and not because it was expired) This episode of Fit Friends Happy Hour explores the concept of food guilt. A recent survey highlights that 29% of food consumption causes guilt for Americans, impacting decision-making in meals, but it doesn't have to be that way for you too.
What We Cover:
- Reasons for food guilt and why it matters
- The mental and social repercussions of food guilt
- Strategies to overcome the yuck!
Connect with Katie:
Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Send us a text
EPISODE 373.
In this episode of Fit Friends Happy Hour, Katie interviews Barb Puzanovava, an ACE Certified Personal Trainer and Behavior Change Specialist, known as THE Non-Diet Trainer. They discuss the concept of joyful movement, focusing on pleasure rather than aesthetics, and the significance of making fitness inclusive and accessible to all. Barb shares her personal journey, insights on overcoming diet culture, and practical advice for finding and enjoying movement regardless of one's starting point.
What We Cover:
- Redefining fitness goals
- A key component of sustainable movement
- Strategies for navigating traditional gym culture
Connect with Barb:
Learn More about Barb
Workout with Barb!
Connect with Katie:
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule
Send us a text
EPISODE 372.
In this episode of Fit Friends Happy Hour, host Katie addresses the challenges of maintaining good nutrition amidst a hectic schedule. She shares her top 10 tips for integrating healthy eating habits into a busy lifestyle.
What We Cover:
- Why you should prioritize protein as your first meal of the day
- Ways to shortcut your meal prep, especially as a busy professional
- Mindset hacks for implementing nutrition in a way that's easy
Join us as we tackle the complexities of health overwhelm and empower you to take manageable steps towards a healthier, happier you.
Connect with Katie:
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule
Send us a text
EPISODE 371.
In this week's episode of Fit Friends Happy Hour, Katie delves into the all-too-common feeling of health overwhelm and offers practical tips to simplify your wellness journey. If you've been juggling a stressful job, complex health issues, or just feeling stuck in a cycle of unhealthy habits, overwhelmed with too many things to do, this episode is for you. Katie shares actionable insights to help you shift your mindset and develop sustainable health routines, all while emphasizing the importance of self-compassion and realistic goal-setting.
What We Cover:
- What health overwhelm is, common causes, and the pressure to achieve perfect health
- Importance of adopting a growth mindset, celebrating small wins, and starting with health basics
- Ways to manage health-related anxiety, the importance of setting boundaries, and how to create a supportive environment
Join us as we tackle the complexities of health overwhelm and empower you to take manageable steps towards a healthier, happier you.
Connect with Katie:
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule
Send us a text
EPISODE 370.
As summer fades and fall approaches, many find themselves feeling a bit down about the changing seasons. In this episode, host Katie explores fall morning routines that will reignite your enthusiasm for waking up and starting your day, despite the cold weather.
Discover why adapting your routine to the seasons is crucial for your mental and physical well-being, and how you can make the most of autumn's charm. Katie also provides practical tips for optimizing your fitness, nutrition, and mindset as we transition into fall.
Whether you're tackling the challenges of seasonal affective disorder or simply looking for ways to add a spark to your mornings, this episode has you covered. Plus, hear about our upcoming fall walking challenge starting October 1!
What We Cover:
- Importance of adapting to seasonal changes
- Adapting fitness routines to seasonally changing schedules and priorities
- Staying motivated as days become shorter and colder
- Benefits of seasonal produce
- Addressing Seasonal Affective Disorder (SAD)
- Daily morning routines for moms to set the tone of the day
Connect with Katie:
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule
Send us a text
EPISODE 369. In this week's episode of Fit Friends Happy Hour, we discuss:
- The diet cycle and its impact on mental health
- How diet culture influences our brain, health, and self-perception
- Practical tips on integrating intuitive eating principles
- Insights from Jenn Elliott, psychotherapist and intuitive eating counselor, on balancing mental and physical wellness
With a background in personal training and group fitness, Jen brings a unique perspective to her work. She shares practical advice on integrating intuitive eating principles and discusses the impact of diet culture on our mental and physical well-being. Tune in for an enlightening conversation about health, wellness, and self-acceptance.
Connect with Katie:
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule
Send us a Text Message.
EPISODE 368. In this episode of Fit Friends Happy Hour, Katie discusses common reasons people dislike vegetables and shares practical tips to make them more palatable.
What we cover:
- Common reasons for disliking vegetables
- Tips to make vegetables more palatable (and even enjoyable!)
- The importance of mindset
- Gradual exposure to change taste preferences over time
Connect with Katie:
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule
Send us a Text Message.
EPISODE 367. Do you wish you could turn off the mental chatter around food??
In this episode, we delve into the challenges and impacts of calorie counting, exploring the history behind it and addressing why it can be SO hard to stop. Discover three effective strategies to help you break free from this habit and transform your relationship with food and nutrition.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Check your insurance benefits | https://www.katiehake.com/checking-insurance-benefits
Send us a Text Message.
EPISODE 366: Do you ever feel stuck or paralyzed when you get off track?
In this episode of Fit Friends Happy Hour, we explore five effective strategies to boost your consistency in your daily routines. Katie shares how small, consistent actions can lead to significant long-term progress and provides actionable tips to help you stay on track this week.
Whether you're balancing a busy work schedule, family time, or personal goals, these practical steps will help you prioritize and, most importantly, sustain healthy habits.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Check your insurance benefits | https://www.katiehake.com/checking-insurance-benefits
Send us a Text Message.
EPISODE 365. The pressure to “bounce back” after having a child is real. And the timing couldn’t be worse. What new mom has time to adopt a long, draining workout routine?
If you’re looking for realistic tips on getting back into your nutrition and fitness groove, this episode is for you
Meet Bailey Oschman, co-founder of Fit Mama in 30, a training program for new and expecting moms.
In this episode, she’s sharing her best tips for feeling like YOU again — not just “getting your body back” at the expense of your mental and physical health.
She’s covering things like:
- What you need to know about diastasis recti
- Post-partum recovery, nutrition, and physical therapy
- Wellness for new moms
About Bailey Oschman
Bailey Oschman is a registered dietitian, personal trainer, pre/postnatal training specialist, and mom. She is a co-founder of Fit Mama in 30, which aims to support moms at every stage of motherhood, from training to nutrition.
Connect with Bailey at fitmamain30.com
Fit Mama in 30 Core Recovery Program: members.fitmamain30.com/offers/uADLxd7L/checkout
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Send us a Text Message.
EPISODE 364. Feel guilty when you try to take a rest day? If so, who could blame you? For years, diet culture has told you that neglecting your physical and mental well-being and sticking to a rigid workout routine is the only way to hit your goals.
It’s time to flip the script and bring back rest. Listen today for 5 tips that will help you tune out the voice in your head saying, “You’re lazy.” or “Just push harder.” when you try to take the break, you know you need and deserve.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Send us a Text Message.
- How’s your summer? Ugghh…if you carry body image baggage, you may dread this question.
In this episode, we’re kicking the ‘summer body’ myth out the window. Really far out there. Because every body should enjoy summer, regardless of shape or size.
Summer is actually the perfect time to start trusting your body and its signals. BBQs and beach time give opportunities to enjoy your food and find joyful movement experiences.
Let's use this summer to get comfortable with a new mindset around food and movement.
After this episode, you’ll have 5 tips for embracing the season and finding ways to actually enjoy your summer, body baggage aside.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Send us a Text Message.
EPISODE 362: Ever found yourself thinking, "Why did I eat so much this weekend? I'll get back on track and start my diet again on Monday."
If you answered yes, you might be caught in the Binge-Restrict Cycle.
This cycle keeps you stuck feeling like you just don’t have enough willpower.
But the truth is that YOU are not the problem. Restriction just doesn’t work for anyone long term. Tune in to learn why.
Plus, hear about a powerful mindset shift that will help you bring healthier foods into your day-to-day without shame.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Resources mentioned in this episode:
Blog post | What is the binge restrict cycle?
Send us a Text Message.
EPISODE 361: Have you been thinking about cutting out dairy? Maybe you’ve heard that It could be the root cause of your acne or hormone struggles, but you’re not sure if it’s really worth it to part with your favorite coffee creamer or cheese.
Ditching dairy altogether is a big deal, and you deserve to know the facts before you make a decision. That’s why today, I’m bringing Kerry Hackworth on the show to answer all of your burning questions about dairy.
Listen in as she breaks down:
- How to know when you should cut out dairy completely
- What you need to know about dairy and health: Does dairy really support bone health? Is it really linked to cancer?
- The truth about dairy and how it impacts hormone health
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Connect with Kerry:
Instagram | https://www.instagram.com/dietitiankerry/
Resources mentioned in this episode:
https://www.usdairy.com/
This episode is brought to you by Milton’s!
Get a FREE cauliflower crust pizza when you sign up to host a pizza party.
Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.
Claim your free pizza below!
https://www.miltonscraftbakers.com/my-pizza-party
Send us a Text Message.
EPISODE 360: When it comes to movement and nutrition, I haven’t always been so gentle with myself.
In fact, when I stepped into the fitness industry, I put a ton of pressure on myself to overexercise so I could maintain the ‘perfect’ physique.
Why? Because I believed my body was my business card. Looking back, that was such a toxic mindset. It sucked the fun out of food and fitness for me.
I know many of you can relate to my story. That’s why today, I’m bringing you a different kind of episode where I’m in the hot seat being interviewed by a fellow intuitive eating counselor.
Listen in to hear my full journey and details I've never shared before on the podcast.
My hope is that you’ll walk away from this episode feeling seen and knowing that a better relationship with food and fitness is possible for you, no matter where you’re at right now.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Resources mentioned in this episode:
She’s Well Fed Podcast, hosted by Jessie Steffes | https://www.sheswellfed.com/podcast
This episode is brought to you by Milton’s!
Get a FREE cauliflower crust pizza when you sign up to host a pizza party.
Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.
Claim your free pizza below!
https://www.miltonscraftbakers.com/my-pizza-party
Send us a Text Message.
EPISODE 359: When it comes to vegetarianism and veganism, there are so many myths floating around like:
"It's impossible to get enough protein without meat."
and
“Only ‘real vegetarians’ who forgo meat entirely reap the health benefits of plant-based eating.”
That's why today, I'm here to help you cut through the noise. We'll look at the real pros and cons based on actual research, so you can make an informed decision.
Tune in to learn if plant-based eating is the right move for you.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
This episode is brought to you by Milton’s!
Get a FREE cauliflower crust pizza when you sign up to host a pizza party.
Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.
Claim your free pizza below!
https://www.miltonscraftbakers.com/my-pizza-party
Send us a Text Message.
EPISODE 358: When it comes to eating and body image, opinions are everywhere—even in faith-based books. Many Christian books encourage people to care for their bodies because the Bible says it’s a temple.
But can these approaches really help you improve your relationship with food and your body? My client Cathy and I unpack that question in this episode.
Listen in as she shares her experience exploring a faith-based approach to health and how those principles compare to intuitive eating. Listen in as she shares her experience exploring a faith-based approach to health and how it compares to intuitive eating.
Plus, hear how fibromyalgia, her parents' declining health, and finding a new rhythm with movement shaped her journey to intuitive eating.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
This episode is brought to you by Milton’s!
Get a FREE cauliflower crust pizza when you sign up to host a pizza party.
Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.
Claim your free pizza below!
https://www.miltonscraftbakers.com/my-pizza-party
Send us a Text Message.
You’ve bravely stepped into the world of intuitive eating, leaving fad diets behind, and maybe even started working with a non-diet RD.
But now you (or someone you know) are feeling conflicted. GLP-1 meds (like Semaglutide, Wegovy, Mounjaro, Ozempic) seem like they could be a good fit. Whether for weight loss, managing pre-diabetes, or handling a condition like PCOS, you're curious but have questions like:
"Will I still fit into the intuitive eating community if I try GLP-1 meds?” and “Will this pull me back into dieting?"
That’s exactly what we’re covering in this episode. I’m joined by Holly Dykstra, RDN, an intuitive eating counselor, to cut through the social media noise and provide objective facts.
Listen in to learn:
- Is intuitive eating anti-weight loss?
- How GLP-1s work
- Possible GLP-1 side effects
- The importance of body autonomy and how to support someone on these meds, even if you don’t agree with their choice
About Holly Dykstra:Holly Dykstra, known as the GR Dietitian, is a registered dietitian and certified intuitive eating counselor based in Grand Rapids, Michigan. Practicing since 2008, she holds a bachelor's and master's in dietetics from Western Michigan University and a certificate in Functional and Integrative Nutrition from the Academy of Nutrition and Dietetics.
This episode is brought to you by Milton’s!
Get a FREE cauliflower crust pizza when you sign up to host a pizza party.
Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.
Claim your free pizza below!
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Send us a Text Message.
EPISODE 356: We all face bad body image days—it’s inevitable. Whether you’re male or female, generally fairly confident (or not), a fitness enthusiast, a casual exerciser, or somewhere in between, body image struggles affect us all.
That’s why I’m sharing 3 practical tips to turn bad body image days around today. These are tried-and-true strategies I've used personally and with my coaching clients.
Grab your journal (or your notes app), and Let’s stop bad body image days in their tracks together!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Send us a Text Message.
EPISODE 355: Is something draining the joy from your mealtime? Whether you're overthinking your food choices due to food rules (lingering from your dieting days), struggling to accommodate family or roommates when cooking, or simply finding it hard to sit still and focus on your meal, you're not alone, and this episode is for you.
Today, I’m sharing simple tweaks that’ll help you tap into mindful eating so you can cut the mealtime stress and start enjoying every bite you take (without feeling guilty!).
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
This episode is brought to you by Milton’s!
Get a FREE cauliflower crust pizza when you sign up to host a pizza party.
Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.
Claim your free pizza below!
https://www.miltonscraftbakers.com/my-pizza-party
EPISODE 354: “I’m trying so hard to eat intuitively, but I’m eating constantly, and I don’t feel healthy.” This is a real snippet from a client application I received recently, and It made me think about how many of you might be feeling the same way.
That’s why today, I’m tackling the biggest misconception about intuitive eating - that it’s a free-for-all, eat whenever you want, when you want philosophy that leaves no room for structure.
Listen in to learn the truth about intuitive eating and how structure can support you as you heal your relationship with food and your body. You’ll walk away with 3 simple steps that will help you chase your health goals WITHOUT slipping back into the diet mentality.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 353: Do social media ‘gut health’ gurus have you feeling like your bloating is a 911 emergency?
If so, here's some news to ease your mind: most of the time, bloating is just a normal part of digestion.
Listen in today to get the real truth about bloating. I’m walking you through the 10 main triggers I've seen for bloating time and time again after working for over a decade as a registered dietitian.
By the end of this episode, you'll have simple tweaks to ease your bloating, along with answers to questions like 'Is my bloating normal, or Is it time to discuss it with my doctor?' and 'Could a bad body image day trick me into thinking I’m bloated when I’m actually not?’
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 352: Do you carry "food rules" that you can’t explain, or didn’t sign up for? Maybe your family insisted on eating organic, or your friends exercise excessively to "burn off" calories, and these choices felt so normal you never even questioned the beliefs behind them.
Today, my client Amanda shares her experience with this struggle. Raised in a food-centric environment, she faced conflicting messages about food and fitness growing up.
But what you’ll hear during this episode is that by embracing intuitive eating, she was able to heal her relationship with food–and her body.
Listen in as she opens up about what it was like coaching alongside me at The Reboot Bootcamp. She’s discussing everything from releasing toxic food rules to incorporating gentle nutrition and how coaching support helped her manage overwhelm along the way.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 351: If you've ever thought, 'Monday, I'll get back on track,' then you're not alone. The struggle to stick to a new diet, only to be derailed by donuts in the breakroom or a stressful day, can leave you feeling like a failure.
But you don't have to stay trapped in this cycle. Today, I'm sharing how you can reclaim your power around food and feel more stable and less defeated. Tune in and let's break free from the 'on again, off again' rollercoaster together!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 350: Ever catch yourself thinking, 'Everyone else has it figured out, why am I struggling?' or 'What will people say if I pursue something different?'
I've had those thoughts too. And I’m here to tell you all about it. Press play to hear about:
- My heartbreak when my celeb trainer dream in Cali didn't pan out
- The doubt and fear before my first paid speaking gig
- The tough call to leave my corporate job behind
This episode is a loving reminder that you’re not alone in the messy middle of life and that sometimes big changes are scary but so worth it.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 349: Ever feel drained but can't put your finger on why? It's not always what you'd expect.
Join me as I chat through 5 surprising energy zappers that my clients and I have all faced. Trust me, it’s more than just hectic work schedules or lack of sleep.
In this episode, you’ll learn not only where the leaks are in your energy bucket so you can create a plan to patch them. Plus, you’ll learn how to make those patches (AKA habits) stick so you’ll feel your best for the long haul.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 348: Whether it’s taking your towel off and exposing your figure poolside or beating yourself up about jeans that don’t fit – most all of us have been there. In fact, studies show 90% of women feel insecure about their bodies at some point.
The good news? There’s one simple practice that can take us from SELF-LOATHING to SELF-ACCEPTANCE in no time – saying affirmations daily.
Today, I’m chatting about the power of affirmations and sharing some of my favorites from client sessions that you can steal and stick on your mirror for a daily reminder that it’s possible to break free from body hatred.
Even if you’re not ready for full out body love, you won’t want to miss this episode. These affirmations will calm the crashing waves of body hatred and bring you to still, neutral waters.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 347: Eating when you’re not hungry can feel like a BIG problem. I get it.
If you find yourself snacking after dinner while you watch your favorite tv show, You might be wondering, “Why do I do this?” or “Maybe I am an emotional eater?”
The good news? Eating when you’re not physically hungry is normal. In fact, there are 4 different types of hunger that you probably haven’t heard about.
Listen in today for a crash course on hunger that’ll remind you that you’re not broken if you’re using food for more than just fuel.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 346: From strict food rules to eating intuitively – this client’s journey is an unraveling that you can probably relate to.
Our guest, Dr. Hartwell knows a thing or two about stress from med-school to balancing working as a doctor and being a mom. She found herself zeroing in on what she could control – her food and fitness. But that ended up adding even more stress to the mix.
In this episode, we’re diving deep into what it looked like for her to unravel food rules and create space for self compassion and flexibility in her life. Now, she feels FREE to enjoy vacay treats and family dinners without guilt, and That freedom has up-leved her relationships.
Ready for a story that’ll inspire you to chase your own unraveling? Tune in and get ready for a food-freedom journey that’ll leave you thinking, “I can do this, too.”.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 345: There are so many 'what ifs’ that come up when we dare to heal our relationship with food and fitness. You know, like, what if I gain weight? What if my family or coworkers judge me?
If these thoughts hit close to home, this episode is for you.
Today, I’m chatting about how letting yourself consider worst-case-scenarios could actually be a game-changer in your intuitive eating journey.
Plus, I’m bringing you a life update that I hope will remind you that you’re not alone in navigating uncharted territory and big emotions.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 344: Are you tired of dragging yourself to the gym, struggling to find consistency in your workouts? I hear you.
Today, I'm sharing 10 tips to inject fun into fitness so you never get bored. Because let's face it, if you're forcing yourself to exercise, you're missing the point.
Tune in and let's make movement enjoyable and sustainable together!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 343: It's tough to embrace common self-love practices when you're not feeling great about your body.
Maybe you've ditched diets but still find yourself trapped in the comparison game.
Or maybe not dieting feels unfamiliar because it used to be your go-to 'self-care' strategy.
If any of this sounds familiar, you won’t want to miss this episode where I’m dishing out 10 simple habits to help you level up your self-love game.
Tune in and get ready for a confidence and self-compassion glow-up that’ll leave you feeling unstoppable!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 342: Traveling as a new mom can be a whirlwind of emotions and logistics. From managing work trips to navigating pumping on the go, I've experienced it all firsthand.
That’s why today, I'm sharing some travel hacks I've learned along the way to make your journey smoother.
Plus, I'll be opening up about the challenges of switching to formula, ensuring everything's squared away at home for my baby and husband when I'm away, and more.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 341: Ever found yourself standing in the grocery aisle, squinting at snack labels, stressed out about hidden sugars? You're not alone! Join me as we unravel the mystery of added sugar, decode food labels, and navigate the snack aisle with confidence! Let's ditch the sugar stress together!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 340: Ever wondered what intuitive eating really means? If so, I get it.
Lately, you see the term thrown around everywhere. From weight loss platforms like Noom to health coaches on social media, It gets confusing.
You might be wondering things like, “Can I practice intuitive eating AND want to lose weight?” and “How are mindful eating and intuitive eating different?”
That’s why in this episode I’m tackling those questions and breaking down what intuitive eating is all about. Tune in to clear the confusion!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 339: Struggling to make your mornings count? I've been there.
Balancing being a mom and making the most of those precious early hours before my son wakes up isn't always a breeze, but I’ve learned a few tricks lately to help me make it happen and I can’t wait to share them with you!
Listen in today to hear my 5 go-to tips for crafting a morning routine that sticks, even for non-morning people like us. From finding your motivation to sneaky planning hacks, I’ve got you covered.
P.S. If you’re up for a morning routine challenge and want some accountability, take a screenshot of this episode for your stories and tag me on IG @kthake. I'd love to cheer you on and re-post your share!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 338: Let's dive into the messy middle of intuitive eating!
While it can unlock a new level of freedom and self-acceptance, it's no walk in the park. Most of us have some tender spots when it comes to food and fitness, and unpacking them isn't easy. Having someone in your corner makes the journey smoother when you're challenging old beliefs.
Today, my client, Catie S., is joining the show to chat about her intuitive eating journey and what it really looks like with support from an RDN and intuitive eating counselor. We're tackling everything from diet cycle shame and fertility struggles to navigating intuitive eating when your partner isn't quite on board and more.
[Trigger warning: Please note, we do discuss infertility in this episode.]
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 337: Ever felt on top of the world, only to be brought down by a glance in the mirror? We’ve all been there. So, let's peel back the layers of body image.
Today, I'm explaining what it truly means—sharing real stories, like a client's childhood bikini ban, to explore how daily moments shape our self-perception.
Ready to redefine your body story and break free from self-judgment and comparison? Let’s dive in!
Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 336 Ready to say goodbye to mealtime stress in 2024? Then it’s time to put your nutrition on autopilot with small simple habits. Listen in to discover the 5 game-changing nutrition habits that not only rescued me from decision fatigue but also empowered countless clients to conquer gentle nutrition like pros. Let's make 2024 the year of nourishing, stress-free meals!
Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 335 Discovering that fitness isn't one-size-fits-all was a game-changer for me.
In this episode, I'm opening up about my journey and how chasing society’s idea of "fit" left me feeling depressed and unfulfilled.
Tune in to gain the insights you need to redefine fitness on your terms—making it about joy and self-care, not just appearances and stress.
Ready to embark on a fitness journey that's about what’s best for YOU? Let's dive in!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Are you ready for a refreshing change in the way you think about health and fitness? Well, get ready because the Fit Friends Happy Hour Podcast is getting a makeover, and it all starts on January 1st!
Tune in for all of the details! And don't forget to subscribe so you never miss an episode.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
Raise your hand if you feel like you’ve consumed WAY too much chocolate and sweets and it’s not even the actual holiDAY??
If you answered yes and you're feeling that old familiar pull to diet post-holiday, I want you to know you're not alone.
I want to invite you to pause and walk through an exercise with me today that will help you release any lingering guilt around how you ate over the holiday.
Join me as we read the intuitive eater's holiday bill of rights together to help us make inner peace with food, our minds, and our bodies.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Things Mentioned In Today's Episode:
https://www.intuitiveeating.org/intuitive-eaters-holiday-bill-of-rights/
Let's be real, we're all juggling too much stress, and our go-to coping mechanisms might offer a temporary escape, but what about long-term well-being?
Enter the stress cycle, an often-overlooked concept that could be your game-changer.
Today, we’re diving into it with Kimberly Knull, a registered psychologist and certified Dare to Lead Facilitator who trained with THE Brene’ Brown (IYKYK).
Tune in to discover tangible tips for completing the stress cycle and sending your brain the signal to unwind.
You’ll walk away from this episode with a deeper understanding of your brain that will empower you to create a calmer, healthier life.
Connect with Kim:
Register for Dare to Lead™ Workshop, where you’ll learn the 4 skillsets of courage to level up at home, work and in your community | https://www.kimberlyknull.com/dare-to-lead
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
As we close in on 2023, I'm taking a moment to share what's up in my world — from navigating motherhood, and juggling fitness, to managing my private practice.
I've heard your Instagram questions and 15-second clips only scratch the surface. That’s why I’m bringing you a real update here on the pod.
But this episode isn’t just about me rambling on about my life. I’m here to share the highs, lows, and everything in between and hopefully make you feel a little less alone in your journey.
Press play and get ready for a real heart-to-heart!
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
Ever wondered what comes after the world of food and fitness? If you're adjusting to life beyond the labels of 'health nut' or 'fitness enthusiast,' you're in the right place.
Today, I’m sitting down with Ine-Wilme Coetzee, a pro cellist, and coach, to discuss the the surprising connections between our worlds. We’re chatting about how learning a new skill (like playing the cello) can help you build confidence in all areas of life – including the part where you’re working hard to heal your relationship with food.
Ine is also diving into the neuroscience of learning new skills, the joy it brings, and its impact on mental and emotional well-being. I know she’s going to inspire you to get your brave on and try something new so you can dig deep and find a new sense of passion and identity beyond the diet mindset!
Connect with Ine:
Instagram | https://www.instagram.com/ine.wilme/
Save your spot for Inner Voice Academy when the doors open in January 2024: https://www.innervoiceinstituteofmusic.com/inner-voice-academy
Website | www.innervoiceinstituteofmusic.com
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
Around the holidays, diet talk seems nonstop and it can be hard to manage as an intuitive eater. If you want tips on how to deal you’re in the right spot. Listen in for 10 tried and true strategies straight from my small group. This is like a free coaching session so grab your notebook and get ready to dodge diet-y comments like a boss.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
Ever feel like you're stuck in the loop of wanting to pick up new healthy habits but they just won't stick?
I get it, and so does Emily Nichols, our guest today. She's the brains behind Habit Hack Your Health, a podcast helping women boost their health and well-being in less time, guilt-free.
Listen in as Emily explains why women need a unique approach to habits, reveals how diet culture might be standing in your way, and shares her best tips for adjusting your habits so they stick—no matter how hectic life gets.
Connect with Emily:
Website | http://www.emily-nichols.com
Instagram | http://www.instagram.com/emilynichols22
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
Let's be real, we've all had our fair share of "quitter" moments. Abandoned workout routines, half-read books, you name it. We've all been there. There’s nothing more frustrating than wanting to do something but not being able to get yourself into forward motion.
That’s why today, I’m diving deep into 5 reasons why we tend to bail on things that are important to us. I’m also sharing my best tips for managing your mindset around quitting so you can ditch the deflating shame cycle and start dusting yourself and getting back into action sooner.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
It's time to dig into the science behind sugar and sugar addiction!
Why? Well, Halloween is right around the corner and the bowls of candy are coming out, and this easy access to candy can feel stressful if you've ever felt out of control around sugar.
That's why today I'm breaking down some of the science behind sugar and sugar addiction.
You'll walk away from this episode with action steps that will help you feel more calm and confident around sugar and food in general!
Are you ready to dive deeper? If so, be sure to join my 5-day sugar challenge here ---> www.katiehake.com/sugar
Indecision can drain your energy and wreck your progress, especially when it comes to intuitive eating.
That’s why today, I’m bringing you a quick inspiring message to help you get off of the fence and into action. Whether you know it’s time to finally go all-in with intuitive eating or to sharpen another skill that’ll fill your cup, this episode is for you.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
Cold and flu season's almost here, and staying sniffle-free is on everyone's mind.
But before you start buying vitamins or chasing ‘superfood’ trends, let's chat about how your diet truly impacts your immune system.
Tune in today for your no-nonsense guide to boosting your immune system. You’ll discover the best ways to fuel up on essential vitamins and minerals from your everyday meals. Plus, you’ll get the scoop on the science behind popular supplements.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
Feeling like a cozy sweater could solve it all – those tough body image days and more? I totally get it. Sometimes, life piles on, and hibernating in a big sweater feels like the only answer. Especially as the weather cools down, and our usual self-care routine takes a hit. (Goodbye nature walks and vitamin D!)
That's why in today's episode, I’m diving deep into the art of winter-proofing your self-care routine. I'm also sharing real advice that I recently gave to a client who was just counting down the days until she could snuggle up in a sweater and find some relief from body image struggles. Tune in for some cozy self-care and body love tips!
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
If you’re a new mom too, I see you. Not only is it hard to get a wink of sleep, it’s also hard to find time to eat. That’s why in this episode, I’m sharing all of the things that have been getting me through.
I’m talking about everything from tackling the ravenous hunger that comes with nursing (which is normal, btw!) to what to do if you’re on the other side of the struggle and have no appetite at all. Let’s dive in and get your body what it needs during this season when it’s working overtime for you and your little one.
P.S. Not a new mom? Press play anyway. The tips and tricks in this episode can be applied to any busy season of life.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
Have you ever just started to feel really good about your relationship with exercise?
But then, bam! You step into the gym, and the instructor's talking about "summer bodies" like it's the only goal worth having.
If you answered yes, you’re not alone. I chat with clients all of the time about how difficult it can be to find body positive and weight inclusive fitness spaces.
The good news? It’s not impossible. Today, I'm sharing some tips and tricks for finding those welcoming fitness spots. Plus, I'm diving into how you can make exercise an enjoyable part of your life. Whether it's through joyful movement or working toward performance goals, the goal is to put you back into the driver’s seat.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
When it comes to intuitive eating myths, I've heard them all – from 'Intuitive eating guarantees weight loss' to 'It's as simple as stopping when you're full.' Let's set the record straight. Tune in today as I debunk 5 common myths about intuitive eating so you can dive into it with confidence and clarity.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
If the word 'fit' makes you feel less than, you're not alone.
I recently ran a poll about this on Instagram, and the responses left me heartbroken.
For many, fitness isn’t about joyful movement and fun goals. It’s about striving for an ideal that makes them feel like crap in comparison.
And that is NOT something I want to get behind.
Join me today for a raw and honest chat about this poll and how it’s convicted me in the best way.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
Leaving diets and weight loss behind can feel like giving up on happiness in a world that sells thinness as the cure-all to all life's problems.
But here's a game-changing question: 'Will a smaller body truly bring me more joy?'
In this episode, I’m diving into why weight loss isn't a magic fix, unpacking where this belief comes from, and sharing actionable steps to boost your self-worth and happiness.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
Ever felt like you're back at square one? Hate the “I suck at this” beginner feeling? This episode is for you.
Today, I'm opening up about how it’s felt for me to go back to the basics of fitness postpartum and to learn the basics of parenting.
I'm also sharing a real client's story, shedding light on the mental hurdles that come up at the start of the intuitive eating journey – the uncharted territory, the beginner's mindset.
Grab your headphones and get ready to be uplifted. Change is hard. Being new at something is hard. But it’s so worth it, especially when food freedom is on the other side – not only for you but for generations to come. Let’s link arms and take the shaky first steps that’ll help us create massive change together.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence!
Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package
Craving a touch of gentle nutrition in your routine but dreading the kitchen hustle?
If spending hours cooking isn't your vibe, I've got your back.
Today, I'm diving into the common kitchen struggles my clients (and I) face and sharing my best tips for busting out of a cooking rut.
Grab your headphones and get ready to say goodbye to the notion that healthy eating has to be complicated. Let's break free from the diet culture fueled food rules that make meal planning feel overwhelming.
Tune in and learn how to embrace healthy eating that suits YOU, minus the cooking stress!
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence!
Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package
Let’s talk about the Barbie Movie! It's sparking vital body image conversations we can't ignore.
That’s why today, I’m discussing my favorite themes from the movie (no spoilers, I promise!).
Together, we'll peel back the layers to see how these themes resonate in real-life situations – ones I encounter every day with clients who are doing hard work to reach body neutrality.
We’ll also unpack how media has fueled body image issues for years and the small strides in diversity we’re seeing on the big screen and beyond.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence!
Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package
Stressed out and craving the benefits of meditation but struggling to sit still and clear your mind? I've got your back!
In this episode, I’m bringing you a 5-minute walking guided meditation that you can do from anywhere. Whether you're strolling in nature or walking on a treadmill, this burst of mindfulness will leave you feeling grounded and refreshed. 🎧🌿Grab your headphones and let’s find our zen in motion.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Today, I’m sitting down with Jeff Ash, the awesome host of the Men's Intuition Podcast. As an intuitive eating coach, husband, and father Jeff has a unique perspective on the often overlooked way that men are impacted by diet culture.
Listen in as Jeff and I discuss:
- His backstory – how he found intuitive eating through Ellen Satter's DOR
- How body image struggles can manifest differently for men compared to women
- How to approach the topic of intuitive eating with the man in your life and communicate the support you need
- His best tips for helping your kids develop a healthy relationship with food
Let's put an end to the myth that diet culture only targets women. The truth is, we're all in this together, and by having eye-opening conversations, we can drive real change. Food freedom and body respect are rights for everyone, regardless of gender. It's time to stand united for a healthier and more inclusive world.
Connect with Jeff:
Instagram | https://www.instagram.com/intuitive.eating.men/
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
What if I told you there's a magic pill that can boost your self-confidence and strengthen your friendships? If that sounds like something you need in your life, then this episode is a must-listen!
Listen in as I uncover the power of non-physical compliments and share 10 compliment scripts that will help you effortlessly say goodbye to toxic diet culture-riddled compliments and hello to celebrating the qualities that truly matter.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Have you ever had a craving hit you like a ton of bricks? Like you’re up late watching Netflix and all the sudden you NEED a cookie (and no, having a chocolate protein instead bar won’t cut it).
We've all been there, right? And let's be honest, we've probably all tried to resist those cravings at some point.
Well, I've got good news: if you're tired of feeling guilty about enjoying food just for fun and if your cravings are sabotaging your gentle nutrition goals, this episode is for you. Listen in as I discuss the science behind cravings, the power of intuitive eating in managing them, and how to find a balance between pleasure and nourishment.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
I want to let you in on a little secret: your body has a weight sweet spot, known as your weight set point. This means you have less control over your weight than you think. But don't worry, understanding this theory could actually help you break free from the constant stress of chasing numbers on the scale.
Curious about your sweet spot? Worried about what this means for you if you’re aiming to lose weight? This episode is for you! Listen in as I explain weight set point theory and how it can help you find food and body freedom.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Let’s find your fitness focus! Are you training or working out? Not sure about the difference? You’re in the right spot.
In this episode, I’m explaining what sets training apart from just working out. Plus, I’m clearing the air and letting you know that having performance goals can be healthy, even on your non-diet journey!
Whether you're ready to push yourself to new fitness heights or simply seeking joyful movement that fills your cup, you’ll walk away from this episode with the insights you need to find your fitness sweet spot.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Let's talk about embracing the power of gentle nutrition on YOUR terms!
No more rigid diets or cookie-cutter approaches. With intuitive eating, you hold the reins and can ease into it when it feels right for you.
If this sounds sweet but also scary to you, I get it. I see it all of the time. Clients who are worried that they’ll never feel ready to explore gentle nutrition or are afraid that they’ll “get it wrong” when they do.
Sound familiar? Don't worry, I've got your back. In this episode, I’m sharing my best tips for diving into gentle nutrition with joy and confidence. Tune in and discover if it’s the right time for you to savor the benefits of gentle nutrition.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Have you ever hesitated to go back for seconds or played it safe with a "healthy" choice because of what others might think? Trust me, you're not alone.
I've had countless clients open up to me about how the fear of judgment from others holds them back from truly enjoying their meals.
The good news? It is possible to break free and make satisfying food choices without guilt or shame. Today, I’m sharing my best tips for embracing unapologetic eating. It's time to ditch the salad when you crave that mouthwatering hamburger and fries and rediscover the joy of food, no matter who you’re with!
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
If you've ever thought, "Intuitive eating sounds amazing and freeing, but I’m worried about gaining weight.," I totally get it.
When we live in a society that's so focused on weight and can be pretty judgmental about it, the thought of releasing control over your body and exploring intuitive eating can feel downright terrifying.
But here's the good news: It’s possible to release that fear of weight gain and truly experience the freedom and acceptance that come with intuitive eating. Listen in to this episode for 3 strategies that will help you do just that!
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Ever wondered why you just can't seem to stop eating? If you answered yes, today’s episode is for you.
Join me as we unravel the common reasons behind insatiable appetites and discover my 5-step framework to help you ditch restriction and reconnect with your body so you can build more mindfulness and satisfying meals and snacks into your day-to-day.
You’ll learn exactly why you might be struggling with eating past the point of comfortable fullness or endless grazing, and most importantly, you’ll walk away understanding why guilt has no place at the table.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Are you tired of hating every single photo of yourself? With summer just around the corner and swimsuits and shorts making their way into our wardrobes, you might already be dreading the negative self-talk that creeps in when you glance at your vacation or summer snapshots.
But imagine a world where even an unflattering photo doesn't set off your inner critic. I mean, we've all been there, right? Those moments that send us down the path of body shaming are tough to shake off.
You're not alone—I've been there too. That’s why I can’t wait to help you break free from that cycle. Listen in to learn four strategies that have worked wonders for both my clients and me.
This episode will help you kick self-photo loathing to the curb so you can soak in the beautiful memories held within each photo you take.
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
It’s not every day that you get to hear from a non-diet dietitian who is as enthusiastic about helping clients develop fabulous relationships with food as they are about mentoring other professionals in this life-changing field worldwide.
But that’s exactly what we’re doing today! Listen in as our guest, Jennifer McGurk talks about her journey with food, fitness, eating disorder recovery, and where intuitive eating came into play for her.
She also sheds light on the freedom she’s found on the other side of healing her relationship with food and her body. The kind of freedom that’s created a ripple effect in all aspects of her life, including motherhood and business!
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Connect with Jennifer:
Website | https://pursuingprivatepractice.com/
Instagram | https://www.instagram.com/pursuing.private.practice/
Group Private Practice | https://eatwithknowledge.com/
In today’s episode, I’m sharing the books that have helped me and dozens of clients stay on fire for intuitive eating! Why? Because I know that when it comes to healing your relationship with food and your body, there is no checkbox. Even after you learn the intuitive eating principles and put them into practice, it’s normal to need a dose of motivation to keep you on the path to food freedom.
Tune in to catch my top 4 must-reads for anyone who is looking for expert-level insights that’ll give them the motivation to keep pushing back on toxic diet culture.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Find each book mentioned in today’s episode here! | Amazon Storefront | amazon.com/shop/kthake
It’s inevitable: at some point, we all face stressful seasons of life - myself included! (More about that in today’s episode).
But could intuitive eating help you find calm in the chaos?
I know personally when life throws me a curveball, I feel the deepest gratitude for younger Katie. The one who stayed the course with intuitive eating even when it felt hard.
Because having a healthy relationship with food takes so much pressure off during the tough times.
If you’re ready for a real and raw life update and a healthy dose of inspiration to keep you motivated to pursue food freedom, listen in!
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Looking to experiment with a low FODMAP diet to ease your IBS symptoms? Put down the overwhelming one-size-fits all “off-limits” food list and tune into this episode.
Meet our guest, Samina Qureshi, RDN LD. Samina specializes in helping people who struggle with Irritable Bowel Syndrome (IBS) and their relationship with food nourish their bodies without rigid diets, stress, guilt, or shame.
In this episode, she dives deep into who could benefit from a low FODMAP diet, how to incorporate it into your life without unnecessary restriction, and…
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The relationship between GI disorders like IBS and eating disorders
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The danger in following trendy ‘gut health protocols
- The gap in the gut health industry when it comes to highlighting cultural cuisine while managing IBS
You might be surprised by how hopeful you feel after listening to this episode. You’ll walk away knowing that it IS possible to treat your GI distress without toxic diet culture, fad diets, or restriction!
Connect with Samina:
Apply for your Free 15-Minute Discovery Call | https://www.wholesomestart.com/work-with-me
Facebook | https://www.facebook.com/AntiDietIBSDietitian/
Instagram | https://www.instagram.com/inclusive.ibs.dietitian/
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
A question I get all of the time is, “How am I supposed to love my body when I hate the way it looks?”
When I hear this, I always lead my clients into the messy middle or gray area between body love and body hatred.
First, we start by dipping our toe in and exploring body respect. And that’s exactly where I recommend you start if you’re struggling to make peace with your body.
Consider today’s episode your body respect playbook. You’ll walk away from this episode feeling inspired and energized, knowing that body respect AND neutrality are within reach for you (even if full-blown body love feels like a pie in the sky at this stage).
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Let’s be real, there are going to be times when you’re torn between tapping into grit and pushing through discomfort and giving yourself grace when you don’t feel like exercising. That’s why today, I’m sharing 5 things to consider when you’re at that crossroads, wondering if you should push through or take a break.
You’ll walk away from this episode knowing that you’re not alone in this balancing act and that you can have it all! You can choose to give yourself radical self-compassion and grace AND you can opt to get uncomfy and pursue new and challenging fitness goals.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Do you find that stepping on the scale derails your entire day? I think we’ve all been there, weighing out of habit, seeing a number that disappoints us, and finding that thoughts surrounding our body and each bite we take consume us indefinitely.
The good news is that you can track your progress and implement healthy habits WITHOUT weighing yourself daily or even weekly.
Consider this episode your permission slip to throw out your scale (if you’re ready). Listen in today as we explore exactly why the number on the scale isn’t a great indicator of your health so you can start honing in on the non-scale victories that matter long-term!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
I’d dare to say that most of us here in the Fit Friends community love to travel.
Why? Well because I know the world of joyful travel really opens up when you embrace the non-diet approach and no longer stress about each indulgent bite you’ll take on vacation.
However, I know at times, travel can feel stressful even for the most seasoned intuitive eaters. It can feel jarring to get off track with your normal daily routine. It can be tough to find travel-friendly (and TSA-compliant) snacks.
Thankfully, through traveling internationally for work regularly, I’ve learned a thing or two about how to nourish my body while on the go so I can invite more ease into my travels. And in this episode, I’m revealing my best travel-snacking hacks to you!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
“Is body image work fluffy?” “Can repeating positive affirmations in the mirror really change my life?” These are just a few of the thoughts that my clients admit to having when we start talking about body image.
If these thoughts sound familiar, today’s episode is going to bring you so much clarity around what real, transformative body image work looks like and the power of immersing yourself in a good body-positive book.
Listen in for book recommendations that will leave you feeling fired up and motivated to cultivate radical body acceptance that’s sure to create a positive ripple effect in your life and a more weight-inclusive world.
Grab the books mentioned in today’s episode | http://www.amazon.com/shop/kthake
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Are you fed up with that nagging voice in your head that whispers things like, “You better stay away from the bread basket.” or “Don’t even think about touching that guacamole! It’s loaded with fat and calories!”?
If you answered yes, you my friend are dealing with the food police. An insidious, bossy little gremlin who sucks all of the joy out of mealtime.
In working with clients, I’ve found that tackling the food police makes the biggest impact in helping them create a happier, healthier relationship with food. That’s why today, I’m sharing my simple 3 part framework that’ll help you quiet the food police once and for all.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
If I had to describe the third trimester of pregnancy in two words, I’d choose beautiful chaos. This is truly a unique phase of life where I’ve learned so much about slowing down and listening to my body, setting boundaries, and nurturing myself so I can continue moving forward in my life and biz even when things feel hectic.
In today’s episode, I’m sharing an honest and raw life update and sharing the 4 things that have helped keep me grounded in this season of massive change.
You’ll walk away from this episode feeling motivated to continue along your non-diet journey - because when a challenging season arises, you’ll thank yourself for the massive amount of headspace you cleared by doing the work to heal your relationship with food and your body! Plus, you’ll gain practical tools to add to your self-care toolkit so you can make a proactive plan to thrive when challenges crop up.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
When it comes to breaking free from dieting, just understanding the 10 intuitive eating principles won’t cut it. You actually have to rewire your brain. Now, I know that might sound intimidating but don’t fret, it’s actually a lot simpler to do than you might think!
Just by adding a few more intuitive eating podcasts to your weekly rotation, you can start to push back against deeply ingrained diet culture-inspired beliefs.
To make this super easy for you to do, today, I’m sharing my 6 favorite intuitive eating podcasts. I know that if you go and listen to any of these shows you’ll find so many tools to add to your anti-diet toolbox so you can heal your relationship with food and your body!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Have you ever felt the kind of udder exhaustion that even the best nap wouldn’t help you shake? If so, you’ve probably had an unlucky encounter with burnout.
Many women in their 20s and 30s face burnout, and It makes sense because, during this season of life, women tend to wear so many hats, making it almost impossible to strike a healthy work-life balance. Then, considering the pressure that diet culture and society’s beauty standards add to the mix, it becomes crystal clear why women are struggling.
Today, I’m opening up about my story with overexercising and undereating and how that led me to face burnout in the past. I’m also sharing common red flags and first symptoms so you can recognize when you’re heading towards burnout and do self-care CPR before it sets in.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
After years of combating multiple eating disorders, anxiety disorder, OCD, and depression, our guest, Britt McGrath, realized firsthand how controlling her body through movement and food was never the solution.
That’s why today she’s coming on the show to share not only her journey but also actionable insights that will help you break free of toxic movement patterns so you can heal your relationship with fitness.
As a NASM Certified Personal Trainer, Corrective Exercise Specialist, and Certified Functional Strength Coach Britt is a wealth of knowledge on all things personal training. Her weight-inclusive approach to fitness will leave you feeling pumped to push back on dangerous diet culture's fitness narratives!
Connect with Britt:
Instagram | http://www.instagram.com/britt_mcgrath_
Website | http://www.mhmfitwell.com
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Feel like you’re hungry all of the time? If so, you’re not alone. In fact, many of my clients come to me wondering why they always feel hungry, no matter how much or how often they eat.
Listen in today as I tackle this common question and uncover the nutritional, emotional, and health-related factors that often contribute to constant hunger in my clients so you can pinpoint what might be making you feel ravenous 24/7.
You’ll walk away from this episode with practical tips that will help you get in tune with your hunger and fullness cues. You’ll also learn how to keep track of the way different meals and snacks make your body feel WITHOUT obsessing over calories or slipping back into dieting behaviors.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Are you noticing that you have less capacity for stress lately? Whether you’re feeling frazzled, unfocused, or testier than usual (or all of the above), today’s episode will help you discover why you might feel this way and help you move through it. Listen in as I share 5 simple steps that you can take to widen your window of tolerance - AKA your capacity for stress - so you can calm your nervous system and learn to better cope with life’s curveballs.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Have you been hearing about Ozempic and wondering why this new drug has taken the internet by storm? If so, this episode is for you. Today, I’m breaking down the science behind Ozempic, which has been popularized by its track record for helping celebrities and now regular people lose weight quickly.
At the surface, this drug seems like a no-brainer solution for anyone looking to shed a few pounds leading it to become wildly accessible even sometimes without proper medical supervision…yikes! I recommend tuning into this episode even if weight loss medication isn’t something on your radar because Ozempic is likely to come up in your circle. Whether you’re discussing it with friends or coworkers in the breakroom, you’ll walk away from this episode prepared to have an informed discussion about this controversial drug.
DISCLAIMER: This episode is not intended to replace medical advice. All information shared on this podcast is for educational and entertainment purposes only.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Already feeling intimidated by the “new year, new you” mindset you adopted a few weeks back? Before you succumb to negative self-talk, press play on this episode because today’s guest is bringing you the tools you need to stay motivated to prioritize your joy and overall well-being in 2023 without relying on shame or external motivation to spark fleeting momentum.
Meet Darlene Marshall. Darlene is a Holistic Wellness Coach with a Masters's Degree in Applied Positive Psychology. Listen in as Darlene uncovers how you can use the power of positive psychology to tap into your values and internal motivators so you can ditch the overwhelming “shoulds” of society and create a wellness plan for 2023 that feels effortless.
Connect with Darlene:
The Better Than Fine Workbook for those looking to use the tools to positive psychology to promote transformation in their own lives | www.darlene.coach
Personal Trainer and Wellness Coach: A guide for fitness professionals beyond the gym floor for those looking to run a fitness or wellness business outside of how we've been taught to think about them | www.darlene.coach/fitness
Instagram | www.instagram.com/darlene.coach
LinkedIn: https://www.linkedin.com/in/coachdarlenemarshall/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast
For too long, diet culture has been setting the standard for what living a healthy life SHOULD look like. But I think it’s about time as women we reclaimed our power and dared to rewrite a narrative that actually supports our bodies, and minds, and allows us to live the full lives we deserve. Today, Gillian Goerzen, BSc, Registered Personal Trainer, Certified Intuitive Eating Counsellor, is coming on the show to shed light on the danger of “shoulding” all over ourselves when it comes to setting health + fitness goals.
Listen in as she shares insights from her book "Health Zone" that will help you get into a headspace where it’s actually fun and easy to implement new positive changes because you’ll ditch the shameful burden of focusing on molding yourself to fit diet culture’s cookie-cutter approach to health and instead tap into what shifts are sustainable and meaningful for you!
Connect with Gillian:
Website | www.superyoustudio.com
Instagram | www.instagram.com/gilliangoerzen
Facebook | www.facebook.com/superyoufit
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence!
Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package
Not feeling jazzed about tackling your goals for the new year? If you answered yes, you’re not alone. This time of year, energy is high and it’s SO tempting to set countless goals and overhaul every area of our lives. But I can tell you - with unwavering confidence - this is exactly what sets us up for major resistance and overwhelm. How do I know? I’ve been there, and I’ve found the key to getting myself and dozens of my clients unstuck is committing to taking the smallest action possible to build momentum. That’s why, in this episode, I’m sharing 3 simple steps for building momentum for your 2023 non-diet goals so you can stop feeling paralyzed by overwhelm and start taking action today.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence!
Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package
A 2018 study found a correlation between time spent on social media, negative body image, and disordered eating.
The reality is that so many people are carrying the weight of comparison and perfectionism fueled by endless content that’s riddled with diet culture and unrealistic beauty standards.
So, it’s time that we addressed the uncomfortable elephant in the room and asked ourselves, “Are my habits around social media supporting my mental health?”
If you answered no, today’s episode is going to help you unpack why you can’t stop doom-scrolling and comparing yourself to the highlight reels on your feed (we’ve all been there!).
We’re sitting down with Lily Thrope, LCSW, founder of Thrope Therapy LCSW PLLC, a psychotherapy practice located in Midtown Manhattan where she specializes in supporting individuals who experience eating disorders, disordered eating, low self-esteem, anxiety, depression, and LGBTQIA-related issues.
Listen in as she opens up about her journey to healing from an eating disorder and shares her best tips for creating practical boundaries around social media that will support your mental health and body image.
Connect with Lily:
Website | https://thropetherapy.com/Instagram| https://www.instagram.com/thropetherapylcsw/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast Last day to register for the Metabolism MasterClass and Learn How to Heal Your Metabolism & Mentality Using My 4-Step Approach | https://www.katiehake.com/metab
Resource from today’s show notes:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861923/
Today, I’m bringing you a loving truth bomb: when you step into this non-diet world, not all of your loved ones will be ready to join you.
In fact, I hear from clients all of the time who are in a sticky situation, trying to navigate ditching dieting and finding food freedom while their spouse, friend, or family member is still stuck in the throes of diet culture. It’s tough!
But the good news is, it’s not impossible to support a loved one through their dieting/weight loss journey even if you disagree with the track that they’re on. There are so many gentle ways we can extend our support to them, and In this episode, I’m sharing 7 ways you can do just that!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast Register for the Metabolism MasterClass and Learn How to Heal Your Metabolism & Mentality Using My 4-Step Approach | https://www.katiehake.com/metab
You probably peek at your body every day - whether in your mirror at home or at a quick glance in a shopping window, and it’s normal to look from time to time. But what happens when analyzing your body becomes more frequent and more stressful? This is what’s known as body checking, a behavior that’s very common for people who struggle with body dysmorphia, eating disorders, or even just disordered eating.
In today’s episode, I’m chatting about what body checking might look like in your day-to-day life. Plus, I’m digging into the factors that make us susceptible such as our brain’s wiring and the comparison trap on social media. I’m also sharing 3 tips to help you stop body checking so you can drop the shame and guilt that comes with it and make peace with your body.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Grab some coffee or tea and join me for a most epic celebration! Not only did the podcast hit 100K downloads recently but I also found out I was pregnant (talk about massive milestones!) In this episode, I’m giving you all the details about life since I found out I was pregnant. I’m chatting about everything from how I found out and revealed the big news to Joey to how I’ve been feeling and how I’ve been shifting my working routine. Plus, I’m giving you a post-holiday pep-talk to help you ditch the shame and guilt you might be holding onto after overeating so you can resist the strong pull to diet this time of year.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
'Tis the season for holiday meals and gatherings galore! It’s time to pass around the stuffing and the pumpkin pie and maybe a little bit of diet talk while we’re at it (Ugh, amirite?!).
While it's the most wonderful time of the year, the social gatherings largely focused on food can often be stressful or triggering for many because the truth is, diet culture is everywhere.
We're bound to encounter diet talk at holiday gatherings. But that doesn't mean it has to damage your relationship with food and your body. Listen in as I share 5 tips that will help you navigate diet talk like a boss, protecting your energy, mindset, and boundaries throughout the holiday season and beyond.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
When you think about someone with an eating disorder, you probably picture an extremely thin teenage girl, thanks to media-driven stereotypes, but the truth is that eating disorders can impact people of any age, gender, or body composition. In fact, even elementary-aged kids are at risk. That’s why today, I’m bringing Courtney Vickery, MS, RD, LD on the show to shed light on what puts a child at risk for developing an eating disorder and signs that a child might be suffering from one.
As a Registered Dietitian, Certified Intuitive Eating Counselor, and eating disorder survivor, Courtney is a wealth of knowledge on pediatric disordered eating. You’ll walk away from this episode feeling on fire for rejecting diet culture and weight stigma so you can create a ripple effect that helps the kids in your life develop a healthy relationship with food and their bodies.
Connect with Courtney:
https://www.vickerywellness.com/
https://instagram.com/vickerywellness
https://decletdesigns.com/
https://www.instagram.com/decletdesigns/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Did you grow up with an ‘almond mom’ AKA a mom who was stuck in the throes of diet culture?
If you answered yes, my guess is that it probably had a huge impact on your body image story.
When you hear things as you’re growing up like, “A moment on the lips, forever on the hips.” or “You’re probably not actually hungry, just bored.” It’s natural to become hyperfocused on your body and your weight.
And even if your mom meant well - and most do - these words often leave scars. In fact, many of my clients have shared with me that they still can’t forget certain comments they heard about their bodies, even things they heard as early as grade school.
The point here is that you’re not alone, and those childhood experiences don't have to define your body story forever.
Tune in to this episode to learn about how you can begin to write the next chapter and heal your relationship with food and your body.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Do you feel like your metabolism has slowed down? Maybe you’re feeling sluggish or you’ve been stressing about gaining weight. If this sounds familiar, today’s episode is for you!
Listen in as I explain what metabolic adaptation is, how to know if you have a slowed metabolism, and what to do to heal your metabolism.
You’ll walk away from this episode understanding why diets aren’t sustainable and why eating more calories could actually help you rev up your metabolism - even though it may sound counterintuitive!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
I can’t help myself. When I do something, I want to go all out and do it “right.” And while that mindset has served me in some ways, I recently realized how dangerous it is.
Far too often, in the past, I’ve found myself thinking things like, “Why should I even start this book if I’m not going to finish it?” or “Why should I start this workout if I know I’ll be interrupted and only get 10 minutes in the gym?”
Can you relate? If so, today’s episode is for you. I’m opening up about how I’ve worked through perfectionism and ditched all-or-nothing thinking. I’m sharing actionable strategies to help you finally start implementing that new habit you’ve been parking on the shelf in fear that you won’t execute it flawlessly.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Can intuitive eating really help you find food freedom and overcome overeating? Maybe you’ve even heard stories about people who can have candy lying around and only eat it until they’re satisfied.
And sure, that level of food freedom sounds great! But you might be wondering, “Is the idea of being released from the shame of overeating too good to be true?” or “I know it works for others, but will it work for ME?”
If this sounds familiar today’s episode is for you! Listen in as I share 4 things you need to know to stop overeating. Plus, I’ll uncover how you can exercise self-compassion and stop the shame cycle that’s keeping you stuck.
If you’re at a stage in your intuitive eating journey where true food freedom feels out of reach, this episode will give you the insight and encouragement you need to keep going.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Food additives are everywhere, and It’s almost impossible to find a yummy snack on a grocery store shelf that doesn’t include an ingredient that’s impossible to pronounce.
Many of us have heard that foods containing many ingredients that are hard to recognize can be harmful to our health, but Is there actually any scientific evidence to support that?
In today’s episode, I’m demystifying food additives. Listen in as I explain what they are and why they’re used.
After listening, you’ll walk away feeling relieved, knowing that you can prioritize your health without obsessing over every ingredient in every bite you take.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Resources from today’s episode:
https://www.todaysdietitian.com/newarchives/JJ22p36.shtml
http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm115326.htm
https://www.actionagainsthunger.org/world-hunger-facts-statistics#:~:text=Key facts about global hunger,10%25 percent of people globally.
With collagen supplements taking the internet by storm, you might be wondering if it’s a good idea to pick one up.
It’s hard not to race to the supplement aisle when claims that collagen can help reduce the signs of aging and give you luscious locks are spreading around like wildfire.
But before you spend your hard-earned cash on a collagen supplement, let’s take a look at the science behind all of these claims.
Today, I’m answering your burning questions about collagen supplements. You’ll walk away from this episode understanding how your body creates and uses collagen and ready to make an educated decision on adding to your supplement stack.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Resources from today’s episode:
https://www.todaysdietitian.com/newarchives/0221p16.shtml
https://www.hsph.harvard.edu/nutritionsource/collagen/
We live in a very health-focused society, so naturally, you’ve probably heard various health ideas/rules swirling around the internet and in your social circles like, “Sugar causes diabetes! You should fiercely limit it.’ or “Chemicals cause cancer. You shouldn’t bring harsh cleaning chemicals into your home.”
And while these rules might seem harmless or easy to brush off, there’s a dangerous side to them. They’re rooted in healthism or the idea that a person’s health is entirely their responsibility.
The truth is, none of us have total control over our health. Even if we followed every arbitrary health rule to a t, there’s a chance that any of us could fall ill.
That’s why in this episode, we’re diving deep into the concept of healthism. You’ll walk away from this episode feeling inspired to take a deep look at your own biases and ready to challenge the status quo around health.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Resources from today’s episode:
https://www.goodrx.com/healthcare-access/patient-advocacy/what-is-healthism#:~:text=Healthism is the idea that,disorders and negative body image.
https://pubmed.ncbi.nlm.nih.gov/7419309/
Do you struggle with emotional eating? Wonder how you can break the cycle of using food to suppress or soothe negative emotions that come up for you? If so, you’ll want to stick around for today’s short but super informative episode.
I’m revealing a common misconception about emotional eating and giving you steps you can take to heal your relationship with food.
You’ll walk away from this episode ready to stop restricting and ready to start practicing self-compassion as you overcome emotional eating and embrace new ways to cope with big emotions.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Are you only able to eat in an all-or-nothing kind of way? Do you find yourself struggling with binge eating, emotional eating, or overeating one day only to restrict out of shame the next day drastically?
If this sounds familiar, this episode is for you. I’m demystifying the binge restrict cycle which is infamously used in the diet industry to keep people stuck.
You’ll walk away from this episode not only with a better understanding of the science behind the binge restrict cycle but also with an extra dose of self-compassion you can use next time you binge and ideas for the next steps you can take to heal your relationship with food once and for all.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
When it comes to women’s health and conditions like PCOS, there’s SO much noise online that it can be overwhelming to try and sift through information. It’s hard to know what’s fact and what’s just diet culture bs. That’s why today, I’m bringing Felice Ramallo, Lead Dietitian at Allara on the show to share not just her wisdom on PCOS and insulin resistance but also her firsthand experience with the syndrome.
This episode is for you regardless of whether or not you have PCOS. I know you'll leave today feeling a little smarter about the topic of insulin resistance and just empowered with your health overall.
Trigger Warning We do talk about specific body weight measurements in this episode so just a heads up if that is something you may need to avoid.
Connect with Felice:
Instagram | https://www.instagram.com/flavorsoffelice/
Website | https://allarahealth.com/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Find each book mentioned in today’s episode here! | Amazon Storefront | amazon.com/shop/kthake
In today’s episode, I’m sharing the books that have helped me and dozens of clients ditch dieting for good! These 5 books are must-reads for anyone who needs to dig into the nitty gritty research before committing to going on a non-diet journey. There are also some great ones on the list for the seasoned intuitive eater who just needs a fresh perspective to help reignite the fire to keep embracing food freedom.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Find each book mentioned in today’s episode here! | Amazon Storefront | amazon.com/shop/kthake
Have you ever been forced to take a rest day? Whether you’re feeling sick or stressed, missing the gym at some point is inevitable. But so often, I see clients experiencing a lot of anxiety around missing their usual workout - and I’ve totally been there myself!
That’s why today, I’m bringing Taylor Lechner MFN, RD, LD on the show to chat about what a healthy relationship with exercise looks like. She’s also sharing her wisdom on exercise compulsion and disordered eating.
Taylor is the nutrition and culinary manager at The Emily Program Columbus outpatient site and co-founder of LK Nutrition LLC. She has over 6 years of experience and has worked in all levels of care. In addition to counseling clients, she has a passion for educating professionals. She creates and leads online courses teaching dietitians and students how to effectively work with clients struggling with eating disorders and is an adjunct professor at Bowling Green State University.
Connect with Taylor:
Sign up for her email list: https://www.subkit.com/lknutrition
Social links:
Website - https://lknutritionohio.com/
Facebook - https://www.facebook.com/lknutritionoh
Instagram - https://www.instagram.com/lknutritionoh/
Linkedin - https://www.linkedin.com/company/lk-nutrition-llc/?viewAsMember=true
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
How do you give yourself full permission to eat intuitively while also prioritizing your health and longevity? You incorporate gentle nutrition!
Now, before you jump in headfirst it’s important to check in with yourself to be sure that you’re ready for this stage. That’s why today I’m sharing several questions you can ask yourself to explore the WHY behind your current food choices to see if you’re ready to incorporate gentle nutrition without shame or any leftover rigid rules leftover from dieting days.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
One of the biggest pieces of the intuitive eating puzzle is learning to reconnect with our body’s hunger and fullness cues. That’s why intuitive eating and somatic therapy go together like peanut butter and jelly.
If you’ve never heard of somatic therapy, you’re in for a treat with today’s episode!
Today, I’m bringing on my dear friend Leah Ehinger, ASW-CA, MSW - Somatic Therapist on the show. Leah’s primary focus as a practitioner is to get her clients reconnected to their body by learning to “drop in” and access internal cues that can lead to breakthroughs in mental and physical health and awareness.
Listen in as Leah breaks down all things somatic therapy and how it can support you in your intuitive eating/body image journey. Plus, hear about how she went from being a group exercise instructor to a mental health professional.
*Disclaimer, this advice and opinions shared in the podcast episode are not intended to replace medical advice.
Connect with Leah:
Website | www.leahehinger.com
Instagram | @lehinger_therapy
Facebook | https://www.facebook.com/LeahEhinger/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
There’s no such thing as a cookie cutter body image story, so It’s time that we take a deep look at the unique experiences that have shaped your body image today.
If you’re looking to heal your relationship with your body, the first step is to validate your experiences. The truth is that nobody else has lived a day in YOUR body and you deserve to hold sacred space for yourself and your experiences, big or small, positive or negative, on your journey to healing.
That’s why today, I’m sharing real body image conversations that I’ve had with clients recently and a journal prompt that will help you reflect and start to unpack your body story.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Movement doesn’t have to feel like a chore, and It certainly doesn’t have to feel like a punishment.
But if you moan and groan when you think about heading to the gym, I get it.
Diet culture leads us to believe that a rigid exercise routine is something we “should” upkeep if we want to be healthy. And let’s just say, that pressure isn’t very motivating and it certainly sucks the joy out of exercise.
If you’re ready to ditch that pressure like I did, listen in as I chat about how you can heal your relationship with exercise and finally find joy in movement once and for all!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Could an app help you unlock the power of meditation once and for all?
Now, I know you might be saying, “Katie I’ve heard about the countless benefits of meditation but I just can’t sit still and clear my mind for long!”
If this sounds like you, you’re in for a treat with today’s episode! I’m bringing Sarah McDevitt from CORE by hyperice on the show to chat about WHY mastering meditation and stress management can be so difficult in today’s world.
Listen in as she dispels common myths around meditation and shares her best tips for incorporating this stress-busting tool into your daily routine.
Learn more about Core:
https://hyperice.com/core-by-hyperice/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge | http://www.katiehake.com/nutrititonmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Today, we're sitting down with my dear friend and client, Ashleigh D.
Listen in as she opens up about her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey.
Ashleigh is also discussing:
-What prompted her to seek out a dietitian
-How she’s navigated chronic pain and food insecurity
-How she made time to prioritize her health and self-care while pursuing her master’s degree (talk about busy!).
After listening, you'll walk away understanding what the journey to food freedom actually looks like. You'll hear about how intuitive eating can help you find a sense of freedom and self-acceptance that can impact every area of your life.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge | http://www.katiehake.com/nutrititonmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Mindfulness is trendy these days, and the term mindful eating has been thrown around a lot in the diet industry recently.
Because of this, I’ve been getting a lot of questions lately like “Is mindful eating the same thing as intuitive eating?” or “If a weight loss program mentions using tools like mindful eating does that mean it’s automatically aligned with intuitive eating principles?”
That’s why today, I’m breaking down the key differences between mindful eating and intuitive eating. Plus, I’m digging into how my clients leverage both intuitive eating and mindful eating as they work to heal their relationship with food and their bodies!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge |http://www.katiehake.com/nutritionmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Are you curious about how to travel without getting jet lag or throwing all your self-care routines to the wayside? Wondering what it looks like to eat intuitively while traveling? If so, you’re in luck with today’s episode! Listen in as I share my 10 best tips for feeling like your best self while traveling.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge |http://www.katiehake.com/nutritionmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Meet Caitlin Johnson. Caitlin is a Registered Dietitian with advanced training in functional medicine and women’s herbalism.
Today, Caitlin is shedding light on her own struggle with infertility and sharing her journey to founding her company PCOS Fertility Nutrition where she has helped many hundreds of couples become parents.
In this episode, she’s also discussing:
- The multiple facets of PCOS (that span beyond infertility) that are often unrecognized
- The lack of education surrounding the birth control pill
- Why you should pay attention to your menstrual cycle even if you’re not actively trying to conceive
You’ll walk away from this episode feeling empowered and holding a deeper understanding of your body, your hormones, your fertility, and more!
Connect with Caitlin:
PCOS Fertility Nutrition | https://www.pcosfertilitynutrition.com/
Food Freedom and Fertility Podcast | https://www.foodfreedomfertility.com/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge |http://www.katiehake.com/nutritionmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Do you struggle to actually allow yourself to eat what you want? If you answered yes, you’re not alone.
The reality is that being surrounded by diet culture leads many of us to lose touch with our food preferences. Maybe we often opt for what we believe to be the “healthier” option, sacrificing what we actually want to eat. Naturally, over time this can cause us to lose touch with our bodies' cues and the foods we once enjoyed.
That’s why today I’m pulling back the curtain on some of my recent client conversations. I’m chatting about everything from how to give yourself unconditional permission to eat to how to navigate weight stigma and advocate for yourself at the doctor’s office and more!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge |http://www.katiehake.com/nutritionmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Today, we’re sitting down with my dear friend and mentor, Barb Brodowsky. Barb is currently the Chief of Staff at WRKOUT. She is also an international speaker, and master trainer, and has been a thought leader in the fitness industry for over 25 years.
In this episode, she’s uncovering how she’s worked through body dysmorphia and cultivated body respect and body acceptance over the years.
She’s also sharing her perspective on:
- The challenges that fitness professionals tend to face in terms of body acceptance
- How the fitness industry tends to praise disordered thoughts/behaviors around food
- The true metrics of health and wellness (hint: they’re not calories or the number on the scale!)
Lastly, she’s sharing her best tips for anyone who is struggling to learn to love their body or even just start to feel neutral towards it.
Connect with Barb:
Instagram | https://www.instagram.com/barbbrodowsky/
Website | http://barbarabrodowsky.com/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge |http://www.katiehake.com/nutritionmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
After years of running a private practice specializing in women's health and infertility and struggling to find quality supplements to support her patients, Ayla Brammer took matters into her own hands.
Ayla created her own fertility wellness brand, FullWell, where she formulates supplements with her patients’ needs, scientific evidence, and top-notch supplement manufacturing & safety in mind.
In this episode, she shares her expertise and talks about fertility and nutrition during Preconception, Pregnancy, and Postpartum. She’s also chatting about the supplement industry and what you should look out for when selecting your daily multivitamin or prenatal.
Connect with Ayla:
FullWell Fertility | https://fullwellfertility.com/
FullWell Prenatal Multivitamin | https://fullwellfertility.com/collections/all-products-excluding-route/products/fullwell-prenatal-multivitamin
FullWell Vitality + Virility | https://fullwellfertility.com/collections/all-products-excluding-route/products/fullwell-vitality-virility
https://www.fullwellfertility.com/?rfsn=6500425.26c382&utm_source=refersion&utm_medium=affiliate&utm_campaign=6500425.26c382 - USE CODE 'KHAKE' for 10% off!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge |http://www.katiehake.com/nutritionmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Did you know that not getting enough sleep could be throwing your hunger hormones off balance?
In this episode, we’re digging into the two main hunger hormones and how they shift and often lead us to overeat when we’re sleep-deprived. We’re also chatting about why sensitivity to these hormones tends to vary from person to person.
Today, we are going to get a little nerdy, but as always, my goal is to break down the science so you can apply it to YOUR life.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge |http://www.katiehake.com/nutritionmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
How much thought do you put into the way that you breathe?
Maybe it’s easy for you to pause and get intentional with your breathing at a yoga class but when it comes to meditating solo, you just can’t stay focused.
Whether you’re looking for better sleep, anxiety relief, or to boost your mood or energy, you’re in for a treat with today’s episode!
Today, we’re sitting down with Davi Brown a certified breathwork instructor and content manager at Breathwrk, an app that features science-backed breathing exercises and classes.
Listen in as she uncovers the countless benefits of incorporating breathwork into your day-to-day life, and how the Breathwrk app can help you get started, even in small pockets of time.
She’s also sharing techniques that will help you start reaping the benefits of intentional breathing today. Stick around until the end as she walks us through a breathing exercise that will help melt your stress away in just 4-minutes!
Connect with Davi:
Get the Breathwrk App | https://apps.apple.com/us/app/breathwrk-breathing-exercises/id1481804500
Email | davi@breathwrk.com
Connect with The Katie:
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Are you using your voice to advocate and speak about social justice issues that are important to you? Are you clear on YOUR values and where you stand on big issues? If you answered no, you’re not going to want to miss today’s episode.
Come along for a deep chat with me as I break down what social justice even is and how The Health at Every Size Principals are deeply rooted in social justice.
I’m also opening up about how my values have evolved over the years, leading me to ultimately discover and advocate for things that matter to me as a weight-inclusive provider.
You’ll walk away from this episode feeling inspired to take inventory of your values and get clear on where you stand so you can make an even larger positive impact in our world.
Connect with The Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Resources From Today’s Show:
https://asdah.org/health-at-every-size-haes-approach/
Wondering what you can do to get a better night’s sleep? Curious about which supplements actually support healthy, restful sleep - and which ones miss the mark in terms of quality? If so, you’re in luck with this episode! Today, we’re sitting down with Dr. Carleara Weiss has over 15 years of experience as an Adult-Geriatric Nurse, with a Master in Science of Health Care and a Ph.D. in Nursing, focusing on Behavioral Sleep Medicine and Circadian Rhythms. Listen in as she demystifies sleep supplements such as melatonin, CBD, and Benedryl. She’s chatting about which ones are helpful and which ones might actually harm your sleep quality. Connect with Cara:
Website | https://www.carlearaweiss.com/
Connect with Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Cheers to 30 years of life! Join me for a life update as I reflect on the biggest lessons I learned in my twenties. Plus, hear about the things I’m most excited about embracing as I step into my thirties. And be sure to stick around for a BIG career update - get a look at what I’ve been up to and why I’ve been traveling so much lately. Connect with The Katie: Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
It’s no wonder that when adopting something new and foreign like intuitive eating, most of us stumble and at some point feel the pull to go back to dieting behaviors that feel normal, especially during challenging seasons of life. So, the question that remains is, after hitting a road bump, how do you recover and keep striving to heal your relationship with food and your body? The answer lies in one concept – resiliency. That’s why today, I’m bringing Lyndy Barnard, LCSW on the show to break down how you can cultivate more body image resilience.
As a mental health therapist, Lyndy has expertise in anxiety, depression, trauma, shame, self-esteem issues, and women's issues. Lyndy has worked with women throughout her career. Her passion for helping women improve their self-worth, confidence, and body image stems from both her personal and professional experience.
In this episode, Lyndy shares everything from the 4 pillars of building resiliency to red and green flags to watch out for when selecting a mental health provider to support you on your non-diet journey.
Connect with Lyndy:
Website | https://www.mymindmystrength.com/about
Instagram | https://www.instagram.com/mindandstrength/
Facebook | https://www.facebook.com/mindandstrength/
Email | lbarnard@mymindmystrength.com
Connect with The Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Do you find it hard to pause and listen to your body? If you answered yes, you’re not alone. After all, we live in such a noisy world filled with attunement disruptions or distractions that can make it difficult for us to hear our bodies and respond to them promptly. It’s time to stop the noise and clear the distractions so you can make peace with food and your body.
That’s why today, we’re digging deep into attunement disruptors. What are they? And Which ones could be at play in your day-to-day life?
Whether it’s chronic stress, lack of self-care, or something in between, you’ll walk away from this episode ready to clear the barriers between you and true body attunement so you can gain more confidence along your non-diet journey.
P.S. If you haven’t already, make sure you go listen to EP 244: Intuitive Eating & Body Attunement. In that episode, you’ll discover what body attunement even is and how important it is going to be for you as you become an intuitive eater.
Connect with The Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Resources from This Episode:
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
Let me introduce you to Rachel Klein, Founder of Revival Food Co., a craft almond butter company based in Indianapolis. In this episode, not only is Rachel discussing how she went from making her own almond butter at home to landing it on the shelves of a major retailer like Walmart, but She’s also taking us back to the beginning when her interest in nutrition started.
Listen in as Rachel shares about the moment when it hit her that she had had a troublesome relationship with food and her body. Hear about the life-changing trip she took that led her to food freedom. Plus, find out how, as a busy mom and business owner, she maintains a healthy relationship with food and her body, avoiding the comparison and obsession trap.
Learn More about Revival Food Co.
Instagram| instagram.com/revivalfoodco
Facebook | https://www.facebook.com/revivalfoodco
Website | https://revivalfoodco.com/
Connect with The Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Your body is trying to communicate with you; are you listening? My guess is that if you have a history of dieting you might feel very disconnected from your body and the physical cues it sends you. Without body attunement, you might be making decisions around food or movement or self-care based on what others say you should do, or based on food rules and diet culture norms.
That’s why today, I’m uncovering what body attunement even is and how important it is going to be for you as you become an intuitive eater.
You’ll walk away from this episode understanding how to practice mindfulness AND body attunement so you can gain more confidence along your non-diet journey.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge | http://www.katiehake.com/nutrititonmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Exercise, working out, and movement, are a blessing in this life. But, they can also bring a burden. Many people use fitness to move, feel good, stay healthy, and even lose weight; there’s no denying these countless benefits. Today’s guest, my wonderful client, Breanna, and I, found insurmountable joy in discovering group fitness. However, both of us struggled with an unhealthy relationship with exercise that tainted that joy – An unhealthy relationship that was mended by embracing a non a non-diet approach to fitness and nutrition.
I had the pleasure of coaching Breanna through that healing journey. Listen in today as she uncovers how healing her relationship with fitness transformed her life. Hear about what it felt like for her to incorporate gentle nutrition and release food rules. Plus, hear about how working with me helped her avoid overwhelm in the process.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge | http://www.katiehake.com/nutrititonmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Drum roll, please…Let me introduce you to the newest member of our team here at Katie Hake Health and Fitness, Associate Dietitian, Brooke Smith! Brooke is a Registered Dietitian Nutritionist with a passion for helping women silence their inner dieting voice, make peace with food, and free up brain space to focus on the things that truly matter. Brooke is the Associate Dietitian at Katie Hake Health & Fitness, where she provides nutrition coaching in both one on one and group settings. She loves being able to help clients implement the steps of a non-diet approach, to dissolve food rules, and trust their bodies.
Brooke earned her dietetics degree from Kansas State University. As a mom to two girls, one with a food allergy, Brooke has first-hand experience making healthy eating easy for the whole family. With experience in food service and school nutrition, Brooke loves to help clients learn to eat in a way that is both low-stress and sustainable. She believes that nutrition from a non-diet approach is not a one-size-fits-all. When working with Brooke, you will get a highly individualized approach to food, nutrition, and life.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge | http://www.katiehake.com/nutrititonmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Connect with The Brooke:
Find her on Instagram | https://www.instagram.com/brooke_rdn/
Today, we’re sitting down with Dylan Murphy. Dylan is a Registered Dietitian and founder of FREE Method Nutrition, a virtual nutrition practice that exists to empower women to break up with diet culture by teaching them how to trust, respect, and feel safe in their bodies. In this episode, Dylan is opening up about what food freedom means to her, and what her journey to becoming a Registered Dietitian looked like. She’s also diving into what led her to work with patients with eating disorder diagnoses specifically and she’s unpacking the similarities and differences between disordered eating and diagnosable eating disorders.
Connect with Dylan:
Website: www.freemethodnutrition.com
Instagram: @dylanmurphy.rd and @freemethodnutrition
Food Freedom Handbook (free download): freemethodnutrition.com/guide
Start your food freedom journey with our self-paced course: https://freemethodnutrition.com/fundamentals
Connect with Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the free Challenge | http://www.katiehake.com/nutrititonmonth
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
I get it - we hear about self-care all of the time. I’d even dare to say that it has become a buzzword. We hear about how we should get more exercise, sleep, etc. And while mastering those basic things is important, our lives and self-confidence aren’t going to radically shift if we just stop there.
It’s time we take it a step further, and tie in one element that I find is missing from the typical self-care conversation – SELF COMPASSION.
The truth is, there’s always more to do, and more to achieve, whether it be at work or in our personal lives. Heck, if we’re too tough on ourselves, even our personal development and self-care journies can become stressful as well.
That’s why today I'm diving deep into self-compassion. Listen in as I share the mantra that I’ve adopted that helps me stay rooted in self-compassion, “good enough.” So, fellow high-achievers, grab your sticky notes and jot that mantra down and press play, we’re in this journey together!
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Join in on The Self Love Challenge | www.katiehake.com/love
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Things Mentioned in This Episode:
Try Magic Mind – Use code 'happy20' to get a limited 20% off your first order! | https://www.magicmind.co/happy
Today, we're sitting down with my dear friend and client, Cathy K. Listen in as she opens up about her journey to food freedom.
Cathy is discussing:
-How counseling helped her to navigate grief and served as a stepping stone in her journey to exploring intuitive eating
-How her Fibromyalgia and Diabetes diagnosis influenced her relationship with food and movement
-How her faith tied into her intuitive eating journey
-What prompted her to seek out a dietitian
-Her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey.
After listening, you'll walk away understanding what the journey to food freedom actually looks like. You'll hear about how intuitive eating can help you find a sense of freedom and self-acceptance that can impact every area of your life.
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Join in on The Self Love Challenge | www.katiehake.com/love
Register for the Masterclass | www.katiehake.com/masterclass
When is the last time you paused to speak kindly to yourself or just to fill your cup? If you answered, "It's been way too long." I get it. We hear so much about self-love and self-care on social media, it's easy just to scroll past and overlook the impact a solid self-love practice can have on our lives.
But, when it comes to adopting a non-diet approach, leaning into self-love is an absolute must. Besides, Intuitive eating is where self-love and self-care meet science.
Listen in today as I share 10 habits of self-love that every woman should adopt. Think of this episode as a little checklist for your week, and as you're listening, pick 1-2 steps you're going to focus on taking this week!
If you're ready to dig deeper, be sure to join the February self-love challenge at katieheake.com/love where you'll get an added layer of accountability and find even more simple and practical ideas that will help you foster self-love in 2022!
Connect with Katie:
- Join in on the self-love challenge! www.katiehake.com/love
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
If you're just jumping back into movement, it can feel exhausting, and literally painful. Soreness is no joke! Not to mention the mindset side of things. So often, we beat ourselves up for not being as advanced as we once were.
This can be especially difficult for those dealing with chronic illness. Sometimes health issues can make it impossible to maintain the progress we've made in our fitness journies and that can feel quite discouraging.
So, if you're feeling discouraged on your fitness journey, whether it's due to chronic illness or another circumstance, the question that remains is: How can we learn to give ourselves permission to start over WITHOUT shame?
Today, I'm bringing my friend and co-worker Shelby Graves, CPT on the show to unpack just that.
Shelby is a Personal Trainer, Powerlifter, and Ulcerative Colitis patient located in Indianapolis, IN. Listen in as she dives deep into her own journey with Ulcerative Colitis. Plus, hear her perspective on strength training and how she has learned to fall in love with the process of being a beginner in fitness at certain stages.
Connect with Shelby:
- Instagram.com/graves_fit
Connect with Katie:
- Join in on the self-love challenge! www.katiehake.com/love
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
Did you set out to explore intuitive eating and a non-diet approach in 2022? If you answered yes, my guess is that at this stage you might be hitting a slump and feeling the pull to start dieting again. And if that is the case I want you to know that what you're experiencing is a normal part of the process.
Many of us come into this journey with years of dieting under our belt, so It's only natural that we feel the urge to go back to what's familiar when we feel like we need to "get back on track" to hit our health and fitness goals for the new year.
But, before you go back to dieting, I want to bring you a loving reminder.
In this episode, I'm unpacking all of the ways that dieting negatively impacts our social, emotional, and financial health.
After listening, that voice in the back of your head that's telling you to give dieting another go will soften and the voice telling you to keep fighting for food freedom will win!
Connect with Katie:
Save your seat for the FREE masterclass | katiehake.com/masterclass
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Amazon Storefront | amazon.com/shop/kthake
As women, we are constantly bombarded with conflicting messages around food and our bodies. We’re told that we should indulge and be carefree around food, but we should also restrict, count calories, and ‘watch our figures.’
Today’s guest, my wonderful client, Amanda, is no stranger to this struggle. Growing up in a very food-centered culture, she received her fair share of conflicting messages around food and fitness.
But through embracing intuitive eating, Amanda was able to heal her relationship with food and her body.
Listen in today as she digs deep into what that journey looked like for her. She’s discussing everything from what it felt like to incorporate gentle nutrition and release food rules to how working with me helped her avoid overwhelm in the process.
Connect with Katie:
Save your seat for the FREE masterclass | katiehake.com/masterclass
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Do you ever get overwhelmed by all of the decisions you have make each day? If you answered yes, you’re going to want to stick around for this episode!
I believe deciding what to eat shouldn’t be yet another decision we need to agonize over. And as someone who's suffered from decision fatigue, I try to create systems that make my life easier in the nutrition department.
Listen in today as I share 5 nutrition habits I’ve developed so you can start your non-diet journey with less resistance. Plus, catch my best tips on how to get these habits to stick.
Connect with Katie:
Free Metabolism Master Class: katiehake.com/masterclass
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Join the Facebook group | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Have you ever struggled with your body image?
If the answer is yes, you’ll want to stick around for today's episode.
Meet Corinne Dobbas, MS, RD, a registered dietitian, nutrition therapist, and intuitive eating counselor. She helps teens, young adults, adults recover from the effects of chronic dieting and eating disorders. She specializes in eating disorder recovery, disordered eating, and body image, taking a non-weight-focused and non-diet approach in helping her clients build a compassionate relationship with their bodies and food.
In today's episode, Corinne shares what led her to become a nutrition therapist. She also breaks down how normalized disordered eating behaviors are in society, even in the health field, and how they can harm your mental, emotional, and physical health.
Plus, she gives us some tips on how to work through challenging body image moments, such as dealing with discomfort, unease, and triggers.
Connect with Corinne:
Website | https://corinnedobbas.com/
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Other links mentioned:
Elizabeth Scott's Big-Hearted Embodiment Training → https://elizabethscottresources.com/events/
The Body Positive Trainings for Treatment Providers → https://courses.thebodypositive.org/p/training-for-treatment-providers
Body Image Online Training for Clinicians with Marci Evans and Fiona Sutherland → https://marcird.teachable.com/p/body-image
A question I have been getting a lot lately is, "I don't want to set another weight loss goal for the new year, but I want to feel better, what should I do?"
That's why in today's episode I'm dishing out my best tips for setting goals for the new year WITHOUT being hyper-focused on weight loss.
Listen in as I chat about how you can determine whether your goals are too big or small, how you can steer clear of diet culture traps in the new year, and whether or not you should even be setting a new year's resolution in the first place.
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Join our free community --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
Are you ready to find fun and innovative ways to move your body?
Are you looking to heal your relationship with movement in general?
If you answered yes to either of these questions, this episode is for you!
Meet personal trainer, fitness educator, and social media influencer, Kaisa Keranen!
Kaisa is known for her fun and innovative ways to get people moving. She graduated from the University of Washington where she was a member of the Track and Field team and later went on to get her Masters in Exercise Science, Sports Performance, and Injury Prevention.
As the owner of KaisaFit, she has developed her own method of movement which she shares daily with her clients and social media followers worldwide. She lives and teaches by the motto that health is a feeling not a look and believes whole-heartedly in her mission to get people around the world up and moving!
Connect with Kaisa:
FFFHH EXCLUSIVE OFFER! | Get your FREE month of Kaisa's JUSTMOVE membership --> https://justmove.com/fitfriends/
Instagram | https://www.instagram.com/kaisafit/ and https://www.instagram.com/justmove/
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Today, we're sitting down with my dear friend and client, Dr. Jennifer Hartwell!
Dr. Hartwell is a trauma and critical care surgeon in Indianapolis. She and her husband have four children ages 12-21.
Listen in as she opens up about her journey to food freedom.
In this episode, Dr. Hartwell is discussing:
-The tone around nutrition and movement in her family growing up
-How her relationship with food and her body shifted as she entered college and the medical field
-What prompted her to seek out a dietician
-Her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey -- especially when it came to releasing food rules.
Dr. Hartwell's story is sure to inspire you to give yourself GRACE and understand that healing your relationship with food and your body isn't something that happens overnight. It's a journey that takes time, support, and work, but It's SO worth it, and her story is a testament to that.
Connect with Dr. Hartwell:
http://www.traumamom4.com/
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Have you ever eaten your favorite holiday food and suddenly felt overcome with guilt after?
If you answered yes, you're not alone! And it's not your fault, friend.
Diet culture instills fear into us and tells us that we cannot trust ourselves around food -- especially around the holidays when we have access to more sweets, baked goods, rich foods, etc.
This leads us to believe that in the face of delicious foods, we are going to go crazy and overeat.
But I think it's time we put an end to this fear-based narrative. That's why today, I'm giving you my best tips to help you truly enjoy your favorite holiday foods this season without guilt or shame.
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
When it comes to processing grief, this time of year can be tough.
The holiday season can bring up memories of loved ones we've lost or just trauma we've experienced in general.
So, how do we navigate this grief and hold space for others who might be grieving?
And how does that tie into our relationship with food and our bodies during the holiday season?
Today, I'm bringing Kitty Ferguson-Mappus, MSSW, LMSW on the show to tackle these questions. Kitty is an eating disorder specialist, Certified Intuitive Eating Counselor, EMDR Trained Trauma Therapist, Medical Social Worker, and post-Bariatric Patient living a HAES-aligned life.
In this episode, Kitty is opening up about her personal experience with grief and sharing her best tips for supporting someone who is grieving. Plus, she is digging into how diet culture adds another layer of stress this time of year.
Connect with Kitty:
Instagram| https://www.instagram.com/unbroken.abundance
Website| https://www.therapyaustin.com/counselor-list/catherine-ferguson-mappus/
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Did Thanksgiving bring up feelings of guilt for you?
If you answered yes and you're feeling that old familiar pull to diet post-holiday, I want you to know you're not alone.
I want to invite you to pause and walk through an exercise with me today that will help you release any lingering guilt around how you ate over the holiday.
Join me as we read the intuitive eater's holiday bill of rights together to help us make inner peace with food, our minds, and our bodies.
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Grab a free guide on How to Handle Diet Talk | www.katiehake.com/224
Things Mentioned In Today's Episode:
https://www.intuitiveeating.org/intuitive-eaters-holiday-bill-of-rights/
The countdown to Thanksgiving is on! And while we're all looking forward to that marvelous holiday meal with the fam, let's be real - the holidays can be a little stressful.
And when it comes to intuitive eating at Thanksgiving, you might be wondering,
"How can I listen to my body when food rules are the talk of the table?"
or
"How do I follow my hunger and fullness cues and avoid overeating?"
That's why today, I'm diving into how you can apply the principles of Intuitive Eating at Thanksgiving dinner, and holiday meals to come.
You'll walk away from this episode with tangible tips and action steps to help you feel more calm and confident around food.
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Grab a free guide on How to Handle Diet Talk | www.katiehake.com/224
Today, we're sitting down with my dear friend and client, Catie S.!
Listen in as she opens up about her journey to food freedom.
Catie is discussing:
-The tone around nutrition and movement in her family growing up
-How her relationship with food and her body evolved as she became a working adult
-What prompted her to seek out a dietician
-Her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey.
After listening, you'll walk away understanding what the journey to food freedom actually looks like. You'll hear about how intuitive eating can help you find a sense of freedom and self-acceptance that can impact every area of your life.
[Trigger warning: Please note, we do discuss infertility in this episode.]
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
'Tis the season for holiday meals! While it's the most wonderful time of the year, the social gatherings largely focused on food can often be stressful or triggering for many.
That's why today, I'm chatting about how to handle diet talk around the holidays. Listen in as I share a few tips that will help you stick up for your food choices and set boundaries when it comes to food and your health throughout the holiday season and beyond.
Connect with Katie:Book a free strategy call | www.katiehake.com/schedule
Grab a free guide on How to Handle Diet Talk | www.katiehake.com/224
Discover your eating style with this free quiz | www.katiehake.com/quiz
Does it feel natural for you to pause and practice gratitude for food and your body?
If you answered no, you're not alone.
For many of my clients, feeling grateful for their current body feels like an impossible task. And expressing gratitude for food and their bodies can feel like a foreign concept, especially in the early stages of their journies to healing their relationships with food and their bodies.
That's why today I want to specifically focus on how to practice gratitude even when it seems impossible.
You're going to walk away from today's episode with a new understanding of what gratitude is, and some tangible tips on how to practice it even on those days where it feels unattainable.
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
It's time to dig into the science behind sugar and sugar addiction!
Why? Well, Halloween is right around the corner and the bowls of candy are coming out.
And this easy access to candy can feel stressful if you've ever felt out of control around sugar.
That's why today I'm breaking down some of the science behind sugar and sugar addiction.
You'll walk away from this episode with action steps that will help you feel more calm and confident around sugar and food in general!
Are you ready to dive deeper? If so, be sure to join my free 5-day sugar challenge here ---> www.katiehake.com/sugar
For full show notes please visit --->www.katiehake.com
So, you want to start exercising consistently BUT there's one thing holding you back - soreness. It sucks, right?!
If you're just jumping back into movement, it can feel exhausting, and literally quite painful sometimes.
That's why today, I'm bringing you 5 tips to help you stay consistent with movement even when you're sore. In this episode, you'll learn how to adjust your routine to lessen the pain and keep your mindset in check as you pursue your fitness goals.
Connect with Katie:
-www.katiehake.com/masterclass to save your seat for the FREE masterclass! Learn how to Enjoy the Holidays, No Guilt Required
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
Have you ever felt stressed about enjoying sugar and sweets or about the amount of added sugar in your diet?
If you answered yes, you're not alone.
Sadly, sugar tends to be demonized in diet culture, so It's no wonder that many people feel uncertain and even stressed about their sugar consumption.
It's time to kick that stress around sugar to the curb! That's why today, I'm sharing the 5 top facts you need to know about added sugar to help you make an informed decision about added sugar.
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
So, you've decided to go all-in with intuitive eating, and You've made SO much progress when it comes to healing your relationship with food and your body.
And now you're wondering, "Katie, how do I retain these results? How do I avoid falling back into old diet-y patterns, thoughts, and beliefs?"
If this sounds like you, today's episode is for you!
I'm digging deep into how you can navigate intuitive eating long-term and sharing 6 'red flags' that might indicate that you need to revisit your intuitive eating tools or reach out for support. Plus, stick around because I'm sharing a fun life update as well!
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
It's time to kick rushed, stressful mornings to the curb!
And how do you do that? Well, you establish a morning routine of course. A routine that packs in some self-care, a nutritious meal, and whatever else you need to start your day feeling your best.
But I get it - establishing a morning routine is easier said than done, especially for my fellow night owls.
That's why today, I'm dishing out my 5 best tips to help you create a stellar morning routine even when you're not a morning person.
Are you up for the morning routine challenge? If so, as you're listening, take a screenshot for your stories and tag me on IG @kthake. I'd love to cheer you on and re-post your share!
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
Raise your hand if you've ever been concerned about your BMI.
If your hand is raised, you're not alone!
I can't speak for other countries, but if you live in the United States and go to the doctor, it's likely that they'll measure your height and weight to determine your BMI.
Today we're going to dig deep into what BMI is and the history behind it. I'm going to discuss why it's total bologna and NOT something you should be losing sleep over if you've been told that yours is not ideal.
Plus, most importantly I'll give examples of other ways we can measure success and progress towards your health.
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
Things Mentioned in Today's Episode:
https://healthateverysizeblog.org/2016/04/14/the-haes-files-body-mass-index-is-not-a-good-measure-of-your-health/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386524/https://implicit.harvard.edu/implicit/takeatest.html
When it comes to exercise, how often do you find yourself saying, "I just need to be more consistent."?
This is a line that I hear SO often. And I get it - it's so easy to get down on ourselves about not being consistent enough in our fitness routines.
But the truth is -- We all get into fitness funks every now and then and that's okay.
In this episode, I'm giving you 10 ways to find the fun in fitness again if you're in one of those funks. Plus, I'm encouraging you to dig deep and question some of the rules you might be holding on to as it relates to exercise.
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
Do you find yourself feeling bloated all of the time?
If so, you're probably wondering why your stomach is feeling so blah and what you might be able to do to fix it.
That's why today I'm uncovering 10 things that can cause bloating.
Listen in to learn more about common causes of bloating and get a feel for what's normal and what might warrant speaking with an RD and/or a doctor.
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
Here's the deal: life happens and at some point or another we're all going to need to take a rest from our normal fitness routine.
Whether you get sick or you're traveling, it's sometimes good and necessary to allow yourself that space to rest WITHOUT GUILT.
But, I get it - that's easier said than done. If you're a type-A person like me or if you've ever struggled with your relationship with food and your body, taking a rest day can feel stressful, to say the least.
That's why today I'm sharing my best tips for helping you take a rest day so you don't have to stress when life happens and your fitness routine gets a little out of whack.
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
FLEXIBILITY - It's my favorite aspect of intuitive eating.
I love being able to travel and not stress about how a spontaneous trip might impact my eating or movement patterns.
Now, while I don't stress over my eating while traveling, I do put a little bit of thought into my nutrition so that I can be sure to feel my best.
If you're looking to do a bit of nutrition prep before traveling (from a non-diet lens of course!) you're in luck with today's episode.
Listen in as I share my top 5 nutrition tips that will help you nourish your body in a way that leaves you feeling energized and empowered!
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
Do you love running? If so, you might be wondering if it's possible to practice intuitive eating while training for a marathon.
The answer is YES! it is absolutely 100% possible to train for a race and maintain a healthy relationship with food and your body in the process.
Listen in as I answer all of your questions from Instagram about intuitive eating and training. Plus, stick around to hear about my personal experience with training while maintaining a non-diet approach.
Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!
Mentioned in today's show:
-https://www.halhigdon.com/
Do you ever feel like eating when you're not physically hungry? If so, have you ever wondered why that is?
Maybe you're asking yourself things like, "Am I an emotional eater?" or "Am I just eating because I'm bored?"
If this sounds like you, today's episode is for you!
Listen in as I uncover the 4 different types of hunger. After listening, you'll walk away ready to hold space for whatever kind of hunger you're experiencing without shame.
Discover your eating style by taking the FREE QUIZ here ---> http://katiehake.com/quiz
And let's continue this conversation over in our FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
What type of eater are you?
If you're not sure, you're going to want to stick around for today's episode where I'll be diving into 4 different types of eating styles.
Now, you might be asking. "Why should I care to find out what kind of eater I am?
Well, here's the deal: taking time to pause and learn more about your relationship with food can help to build self-awareness which then allows you to take action steps towards a non-diet approach.
So, listen in and if you want to dig deeper and learn more about your eating style don't forget to take the FREE QUIZ here ---> http://katiehake.com/quiz
And let's continue this conversation over in our FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
Let's talk about the nutritional management of diabetes. Is there room for an intuitive approach?
If you're curious to know the answer to this question you're going to want to stick around for today's episode!
Meet our guest, Danielle Bublitz, MS, RDN. Danielle is a Registered Dietitian Nutritionist specializing in Intuitive Eating, binge eating, and Health At Every Size(R)-aligned nutrition therapy.
Listen in as Danielle opens up about her passion for guiding her patients through difficult medical diagnoses, like diabetes or gastrointestinal issues, while learning how to make peace with food and their bodies. Plus, hear about her own journey with managing type 1 diabetes.
Connect with Danielle:
INSTAGRAM --> www.instagram.com/foodfreedomdiabetes
WEBSITE --> www.nourishedwithkindness.com
Connect with Katie:FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
FREE QUIZ: WHAT TYPE OF EATER ARE YOU? --> http://katiehake.com/quiz
For those of you new here, you may only know me as the non-diet dietitian or the body-positive fitness trainer.
Most people are shocked to learn that I actually started working in bariatric or weight loss surgery at the beginning of my career.
Regardless of where you are on your intutitive eating journey, I hope you walk away from this episode with greater awareness, greater understanding, and maybe some compassion for those around you. I hope to share some aha moments that I had and I hope you walk away with some aha moments yourself.
Connect with Katie:
FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
FREE QUIZ: WHAT TYPE OF EATER ARE YOU? --> http://katiehake.com/quiz
Listen in as I dive into the RETAIN phase of my signature nutrition coaching program, the Reboot Bootcamp. This stage is about setting new goals without a diet mindset, and troubleshooting to spot future diet traps. You no longer have to think so much about your body and what you’re eating, and you get to just live your LIFE.
Connect with Katie:
FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
Do you find yourself guilty after indulging in your favorite foods at holiday barbeques and gatherings?
If so, I want you to know that you're not alone. So many people experience anxiety leading up to holiday events where rich foods take center stage. Often, people wrestle with guilt after they've eaten more than usual as well.
That's why today I'm sharing 5 quick tips to help you cultivate compassion when you find yourself wrestling with guilt and feeling the pull to diet.
Connect with Katie:
Free Training - katiehake.com/masterclass
Free Community -https://www.facebook.com/groups/fitfriendshappyhourpodcast
FOR FULL SHOWNOTES PLEASE VISIT - katiehake.com/podcast
Are you curious about the connection between your relationship with food and your gut and hormone health?
If you answered yes, you're in luck with today's episode!
Meet Victoria Myers. Victoria is the dietitian and owner of the virtual private practice and online education center Nourishing Minds Nutrition. Victoria and her staff specialize in empowering women to ditch diets, regulate hormones, heal digestion and learn to practice wellness without obsession.
Listen in as Victoria shares her wisdom on managing IBS and improving gut health through a non-diet lens. Plus, learn about the connection between your relationship with food, your hormones, and your period, and how it all impacts your overall health!
Connect with Victoria:
Nourishing Minds Nutrition - https://www.nourishingmindsnutrition.com/
Instagram - https://www.instagram.com/victoriamyers_/
Connect with Katie:
Free Training - katiehake.com/masterclass
Free Community -https://www.facebook.com/groups/fitfriendshappyhourpodcast
FOR FULL SHOWNOTES PLEASE VISIT - katiehake.com/podcast
Have you ever felt overwhelmed and confused about what type of exercise to do?
Maybe you find yourself asking things like, "How long or how often should I be moving my body?" or "How can fitness and a non-diet approach even intersect?"
If this sounds like you, today's episode is for you!
Today, we are going to get a little nerdy, but as always, my goal is to break down the science so you can apply it to YOUR life.
Listen in as I dive into the RECHARGE phase of my signature nutrition coaching program, the Reboot Bootcamp. This is the stage where we explore the benefits of different types of movement with the goal of finding the kind of movement that makes you feel your best.
Connect with Katie:
FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
Is it possible to practice intuitive eating while traveling?
The answer is yes!
Now, I'll be honest, practicing intuitive eating while traveling takes some extra effort, thought, and awareness.
Naturally, when your routine changes and you're in a new environment, it can be more difficult to get in touch with your hunger and fullness cues and to listen to your body in general.
That's why today, I'm sharing 6 tips on how you can practice intuitive eating or a non-diet approach while traveling.
Connect with Katie:FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
Have you ever felt overwhelmed and confused about what to eat, how much to eat, and really the intersection of actual nutrition and a non-diet approach?
If you answered yes, this episode is for you!
Today, we are going to get a little nerdy, but as always, my goal is to break down the science so you can apply it to YOUR life.
Listen in as I dive into the RESTORE phase of my signature nutrition coaching program, the Reboot Bootcamp. This is the stage where we often talk more about gentle nutrition and really start to look at the physicality of food.
Connect with Katie:
FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
Do you struggle with Gastrointestinal (GI) issues?
If so, you might be wondering, "Is it possible for me to eat intuitively while trying to get to the root of these issues?"
If this sounds like you, you'll want to stick around for today's episode!
Meet Claire Carlton the Mindful Gut Dietitian. Claire is a Registered Dietitian specializing in nutrition for digestive disorders. She works with women 1:1 in her virtual private practice, Nourish with Claire. As a specialist in nutrition for gastrointestinal health, she guides clients through her signature Gut Health Blueprint framework to unearth the root of chronic symptoms and help them discover lasting wellness.
Listen in as Claire dives deep into common GI disorders, the pros and cons of elimination diets, and the challenges that might come up when you're eating intuitively and navigating GI issues. Plus, catch her best tips for promoting overall gut health.
Connect with Claire:
Instagram - https://www.instagram.com/mindful.gut.nutritionist/
Freebie: 5 Pitfalls that worsen gut health and what to do instead. https://nourishwithclaire.com/5-pitfalls-gut-health
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendshappyhourpodcast
For full show notes please visit - https://www.katiehake.com/podcast
Have you ever found yourself thinking things like, "I'm tired of dieting but it's all I've ever known." or "Intuitive eating sounds great but where do I even start?"
If this sounds like you, today's episode is for you!
I'm pulling back the curtain and giving you a behind-the-scenes look at the work I do with my clients to help them ditch dieting and embrace intuitive eating - even when it feels scary or impossible.
Listen in as I dive deep into how you can redefine what the word fit, decide what health means to you, and take back the power that a negative mindset around food and your body once had over you.
Connect with Katie:
FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
FOR FULL SHOW NOTES PLEASE VISIT --> https://www.katiehake.com/podcast
Let's chat carbohydrates, you know the one macronutrient that tends to get a bad rap (dun dun dunnn!)
Today, Sarah Schlichter,MPH, RDN is coming on the show to debunk this common myth that carbohydrates are inherently bad.
Sarah co-hosts the sports fueling podcast, Nail Your Nutrition, and is passionate about helping athletes fuel adequately, and blending the principles of sports nutrition with intuitive eating.
Listen in as she shares her sports nutrition wisdom and breaks down why active women especially need carbs. Plus, hear her tips for nutrient timing and fueling pre and post-workout.
Connect with Sarah:
Blog - http://bucketlisttummy.com/
Instagram - https://www.instagram.com/bucketlisttummy_rd/
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendshappyhourpodcast
For full show notes please visit - https://www.katiehake.com/podcast
When you think about "getting back on track" what comes to mind?
Do you picture dragging yourself to the gym on a Monday to work off the pizza you ate over the weekend?
If you answered yes, I want you to know I've been there friend. That's why in today's episode I'm opening up about what Mondays and post-weekend guilt used to look like for me.
Listen in as I chat about how to care for your health and wellbeing without all the guilt. Plus, catch my quick post-vacay life update!
Connect with Katie:
Join the Facebook group - https://www.facebook.com/groups/fitfriendshappyhourpodcast
For full show notes please visit - https://www.katiehake.com/podcast
Curious to know how traveling can enrich your relationship with food and your body? If so, you're in for a treat with today's episode!
Meet Angela Saint-Yl. Angela is a DIY Travel Mentor who equips and empowers women with the tools to be able to make their travel dreams a reality and live their best lives.
Listen in as Angela chats about how travel has transformed her life. Plus, hear her take on why is culture such an important part of nutrition and fostering a healthy relationship with food.
Connect with Angela:
Travel IG - www.instagram.com/theflexitariantravels
Food IG - www.instagram.com/eatswithangieee
Website - https://theflexitariandigest.thinkific.com/
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
Curious to know how traveling can enrich your relationship with food and your body? If so, you're in for a treat with today's episode!
Meet Angela Saint-Yl. Angela is a DIY Travel Mentor who equips and empowers women with the tools to be able to make their travel dreams a reality and live their best lives.
Listen in as Angela chats about how travel has transformed her life. Plus, hear her take on why is culture such an important part of nutrition and fostering a healthy relationship with food.
Connect with Angela:
Travel IG - www.instagram.com/theflexitariantravels
Food IG - www.instagram.com/eatswithangieee
Website - https://theflexitariandigest.thinkific.com/
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
So, you've made the decision to stop dieting, to get rid of food rules, and to move towards body respect.
And this newfound freedom feels ah-mazing....but there's just one thing raining on your parade - diet talk.
Diet culture is everywhere, so We're bound to encounter diet talk in social settings. But that doesn't mean it has to damage your relationship with food and your body.
Listen in as I share 5 tips that will help you navigate diet talk like a boss, protecting your energy, mindset, and boundaries.
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
Picture this: You walk into a gym and the first thing you see is a wall filled with CRUSHED scales. Immediately, you know you've found your body-positive home.
Well, I don't have to pinch you because you're not dreaming. This is a real place, you guys!
Today's guest Abbey Griffith owns Clarity Fitness, an online and in person body positive wellness experience, and Georgia’s first and only Body Positive Wellness Center in Decatur Georgia. She is a NASM Certified Personal Trainer, Nutrition Coach, and Eating Disorder Recoveree who has devoted her life to helping people of all ages, genders, shapes, and sizes find a wellness routine they truly enjoy.
Listen in as she opens up about what inspired her to create Clarity Fitness. Hear about what sets clarity apart from your average gym and how Abbey and her team work to cultivate an inclusive environment.
Connect with Abbey:
Join our Intuitive Eating and Body Positive Community Groups! -https://www.online.clarityfitness.com
Website - www.clarityfitness.com
Instagram - https://www.instagram.com/claritydecatur
Facebook - https://www.facebook.com/claritydecatur
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
Last week, we chatted about how healing your relationship with your body involves unraveling the beliefs that you have about your body.
And the first step to unraveling beliefs is identifying them. That's why today, I'm walking you through a quick exercise that will help you unpack your body story.
Now, you might be asking, "Katie, what is a body story?"
Well, Positive, negative, neutral, we all have had lived experiences in our bodies, that have contributed to where we are today.
The beautiful thing is that those past experiences don't have to be the end of your body story. Listen in to learn about how you can begin to write the next chapter and heal your relationship with your body.
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
Did you know that body image is not just about how you see yourself in the mirror?
Healing your relationship with your body involves unraveling the beliefs that you have about your body size. And that process is often emotional and heavy. That's why today, I'm bringing Bri Campos on the show to share her wisdom on body image grief.
Bri is a licensed mental health counselor, a body image educator, and the founder of Body Image With Bri. She’s passionate about all things body image and practices through the lens of Health at Every Size® and Intuitive Eating. Utilizing a weight-inclusive approach, she combines her clinical skills and lived experience to teach others how to maneuver through their own unique body image journeys.
Listen in as she dives deep into body image grief and navigating feelings of hopelessness along the journey to body acceptance.
Connect with Bri:
Instagram: https://www.instagram.com/bodyimagewithbri
Body Grievers Group: https://body-image-with-bri-llc.mykajabi.com/body-grievers-group-program
Body Image Supervision Cohort (for professionals): https://body-image-with-bri-llc.mykajabi.com/body-image-supervision-cohort
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
Curious to know what the process of embracing intuitive eating and a non-diet approach looks like? If so, you're in for a treat with today's episode!
Listen in as I answer some listener questions surrounding learning how to honor your hunger and fullness cues and how to release feelings of guilt around certain foods. After listening, you'll walk away with tangible tips and affirmations that will help you start healing your relationship with food so you can give yourself true unconditional permission to eat.
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
Are you getting enough sleep? Maybe you're getting a solid 8 hours each night, but you still feel tired and groggy 24/7. If this sounds like you, you're in for a treat with today's episode!
Meet Andy and Aaron, hosts of Lab Rats Podcast where they unravel the maze of health by exploring current trends in the world of nutrition, fitness, recovery, and mindset. They delve through the scientific research on each topic, followed by experimenting firsthand on themselves.
Today, Andy and Aaron are diving into why sleep is so important. They're chatting about how they've experimented and learned about their own sleeping patterns. Plus, they're sharing 4 steps that you can take to start improving the quality of your sleep today.
Connect with Andy and Aaron:
https://www.labratspodcast.com/
https://www.instagram.com/labratspodcast/
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
Today, Lauren Sharpe, RD is coming on the show to share her wisdom on binge eating and how an all-or-nothing mindset can impact your relationship with food.
Listen in as she defines binge eating and shares her guidance on determining when it's time to reach out for help.
Plus, hear about the mindset work that goes into truly giving yourself permission to eat all foods without guilt.
Connect with Lauren:
Instagram - instagram.com/loandlemons
Website - https://www.laurenrd.com
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
When you think about your college experience what comes to mind?
For many of us, college is a fun and exciting season where we find our identity and cultivate lifelong friendships. However, along with that fun and excitement also comes lots of change, learning lessons, and growing pains.
On top of that, the college years tend to be a pivotal time for developing your relationship with food and your body.
That's why today I'm bringing Meredith Renshaw RDN, LDN on the show to share her best tips for navigating diet culture and finding food freedom in this fun, yet hard part of life.
Listen in as Meredith and I both open up about how diet culture impacted our college experiences. Whether you're currently in college or you've been out for a while, this episode will help you move beyond the narratives of diet culture and find more fun.
Connect with Meredith:
Email - meredith@freemethodnutrition.com
Instagram - https://www.instagram.com/meredithren.rd
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Join the Reboot Bootcamp DIY Course - https://www.katiehake.com/join
For full show notes please visit - https://www.katiehake.com/podcast
Do you enjoy running? Maybe you've been thinking about signing up for your first half-marathon.
If so, today's episode is for you!
Today, registered dietitian & RRCA Running Coach, Serena Marie is coming on the show to break down how she blends sports nutrition with intuitive eating practices.
Listen in as we both share about not only our love for running but also the not-so-healthy relationships we've both had with running in the past. Hear about how we've mended our relationships with the sport, food, and our bodies.
After listening today, you'll walk away ready to fuel your body with confidence as you work to crush your running goals.
Connect with Serena:
Free Facebook Community - http://facebook.com/groups/realfoodfuel
Apply for Food Freedom for Female Athletes Group Coaching Program - SerenaMarieRD.com/apply
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Grab Katie's Fierce Female's Guide to Running Your First Half Marathon -
https://www.katiehake.com/shop/the-fierce-runners-guide-to-your-first-half-marathon
For full show notes please visit - https://www.katiehake.com/podcast
When a serious medical diagnosis like cancer comes up, where does intuitive eating fit in?
Amber Thomas a registered dietitian who specializes in cancer nutrition and intuitive eating, is coming on the show today to explain just that.
Listen in as she dispels some major myths surrounding cancer and nutrition. Learn about how a modified and personalized version of intuitive eating can help cancer patients overcome food fears and stay nourished during treatment and beyond.
Plus, catch Amber's best tips on how to support a loved one who is battling cancer -- or who is facing any sort of hardship.
Connect with Amber:
www.cancernutritionsolutions.com
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit: https://www.katiehake.com/podcast
Are you ready to cultivate a deeper sense of self-love and compassion?
If so, today's episode is for you!
Registered dietitian and yoga instructor Rachel Helfferich is coming on the show to explain how intuitive eating, yoga, and mindfulness can all work together to propel you forward in your self-love journey.
Listen in as she chats about how Intuitive eating and yoga helped her to achieve body acceptance. Plus, catch her tips on how you can get started with yoga and move past the fear of judgment in the studio and beyond!
Connect with Rachel:
Website: everglownutrition.com
Instagram: @everglownutrition
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
Could tracking your cycle help you to increase your productivity and overall wellbeing?
The answer is YES.
And If you're interested in working with your body and your hormones, instead of against them, you're going to want to stick around for today's episode.
Meet Megan Faller. Megan spent years teaching women to chart their cycles as a Certified FertilityCare Practitioner. She helped clients use their charts to make important decisions about family planning and scheduling medical procedures. Then she stumbled into the power of using her cycle to plan her work. Now she uses her hormonal waves to get more of the right things done with flow and ease and she wants to help you do the same. As the founder of The Aligned Cycle she teaches her clients to tune into their bodies so they can have their cycles working for them, not against them.
Connect with Megan:
Website - www.thealignedcycle.com
IG - https://www.instagram.com/thealignedcycle/
Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast
What does it look like to fight for radical self-love and acceptance?
Today's guest, Ellen de Werd is coming on the show to show us exactly what it looks like. She's opening up about her battle with an eating disorder and how she came out on the other side.
Listen in to hear about how group fitness played such a huge role in her journey to healing. Plus, find out what inspired her to create her very own inclusive group fitness format WARRIOR Rhythm™ and WARRIOR Strength™.
Connect with Ellen:
Facebook -
https://www.facebook.com/ellen.dewerd
Instagram -
https://www.instagram.com/ellendewerd/
WARRIOR Instructor Academy: https://www.warriorinstructors.com/
Take Virtual Classes with me: https://www.ellendewerd.net/warrior-online-class-info.html
Connect with Katie:
Schedule your FREE strategy call -
http://bit.ly/FFHHSTRATEGY
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp/
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Shop Katie's Amazon Favs -
www.amazon.com/shop/kthake
How often do you tell yourself, "I'll start when I'm ready"?
But then, after months of preparation, that "I'm ready" feeling never fully sets in.
It's frustrating. You want to step out of your comfort zone, but this nagging feeling of not being ready keeps you stuck.
Today, public speaking coach, Melissa Ruiz is coming on the show to get you unstuck! She's unpacking this phrase and chatting about how you can increase your confidence and try something new and scary, like public speaking, or anything else on your bucket list!
Listen in as she not only shares her confidence-boosting wisdom but also opens up about her journey to becoming a fitness pro.
Connect with Melissa:
https://www.instagram.com/melissa.a.ruiz/
Connect with Katie:
Schedule your FREE strategy call -
http://bit.ly/FFHHSTRATEGY
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp/
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Shop Katie's Amazon Favs -
www.amazon.com/shop/kthake
Do you believe that to lose weight, all you need is will power and a little self-control?
If you answered yes, you're not alone. Most people truly believe that lack of willpower is THE thing that's holding them back in their health/wellness journey, but I can almost guarantee you, that's not the case.
That's why, today we're going to talk about what willpower even is, whether or not it's something that can be developed/strengthened over time, and how it impacts your ability to become an intuitive eater.
Connect with Katie:Schedule your FREE strategy call -
http://bit.ly/FFHHSTRATEGY
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Shop Katie's Amazon Favs -
www.amazon.com/shop/kthake
Are you truly at a GOOD place when it comes to your relationship with food, exercise, and your body?
Maybe you identify as an intuitive eater, and you're ready to step further into the gentle nutrition stage.
If this sounds like you, then you're going to want to stick around for today's episode.
Joining me today is Emily Field. Emily is a Registered Dietitian who teaches a mindful macros approach to help women ditch nonsense food rules and depriving diet behaviors - for good. Her clients are finding it liberating to focus on how much they can do, instead of how much they weigh, when they fuel and support their body appropriately.
Connect with Emily:
https://instagram.com/emilyfieldrd
https://emilyfieldrd.com/
Grab your DIY Macros Guide - https://emilyfieldrd.com/macros-guide/
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Feeling motivated to pursue some health and fitness goals as we step into a fresh new year?
If you answered yes, you might be asking yourself, "How can I pursue these goals without getting caught up in the number on the scale? or "How can I recognize and avoid diet-y programs?"
That's why in today's episode, I'm uncovering the biggest diet trap of 2021 -- the wellness diet.
You see, the wellness diet is actually just restriction and dieting packaged up and disguised as a 'healthy lifestyle change.' Listen in as I breakdown how you can spot this (and any!) diet in disguise.
Plus, learn about how you can cope with that 'loss of control' feeling that often comes up as we ditch dieting. And catch 10 new year resolution ideas that will help support your journey to achieving a healthier relationship with food and your body.
Connect with Katie:
Register for the free metabolism re-set masterclass - www.katiehake.com/masterclass
Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Things Mentioned in Today's Episode:
https://www.nationaleatingdisorders.org/learn/by-eating-disorder/other/orthorexia
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5253095/
Could you be dieting without even knowing it??
Now, you might be saying, "Heck no, Katie, I ditched dieting a long time ago!"
If this sounds like you, I want you to know that I'm so proud of you for drawing that line in the sand and swearing off dieting for good. But I also want you to know that the journey away from dieting is rarely linear.
It's so important for us to understand that diet-like behaviors can be sneaky, especially in this weight loss-crazed world that we live in. That's why today I'm uncovering 5 signs that you might still be dieting.
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Have you ever wondered how you can do your part when it comes to promoting inclusivity in the fitness industry? If so, today's episode is for you.
Meet Sadie Simpson. Sadie is a Group Exercise Instructor, Certified Intuitive Eating Counselor & Health Educator in Asheville, North Carolina. With over 13 years of experience in the wellness industry (10 in fitness management), she has seen how disordered behaviors from gym members and fitness professionals can be all-consuming: over-exercising, yo-yo dieting, weight cycling, body obsession, and fatphobia…and has personally experienced these things herself.
In this episode, Sadie and I bonded over our group exercise backgrounds and chatted about our common goal as fitness professionals which is to make sure EVERY person feels welcome and successful in class regardless of their size or ability.
Listen in to learn about how you can do your part when it comes to promoting inclusivity. Plus learn how you can be sure to select gyms and exercise classes that align well with your non-diet and body-positive lifestyle.
Connect with Sadie:
Instagram: https://www.instagram.com/thesadiesimpson
Grab Your FREE Mindful Meals and Movement Weekly Wellness Planner - https://forms.aweber.com/form/30/1509889730.htm
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
'Tis the season for holiday meals with loved ones! While it's the most wonderful time of the year, there are some common struggles that I see my clients facing around the holiday dinner table.
These struggles usually come down to one thing: food rules.
As we embrace the intuitive eating approach, we tend to begin to free ourselves from rigid food rules. However, sometimes not all of our family and friends are on board. They might try to impose their own food rules upon us and even make comments about how much we're eating or whether we reach for dessert.
That's why today, I'm chatting about how to navigate food rules. Listen in as I share a few tips that will help you stick up for your food choices and set boundaries when it comes to food and your health throughout the holiday season and beyond.
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthak
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
It's no secret that the current beauty and body standards for women are BANANAS. And these standards can often negatively impact our body image and lead to strained relationships with food and movement.
Now, you might be asking, "How does ageism tie into this body image topic?"
Well, Michelle Vina-Baltsas is coming on the show today to answer this question and to uncover where ageism shows up in our society. Listen in as she chats about how she has managed to break through these anti-aging and pro-diet social norms and make peace with her body and embrace an intuitive approach.
Connect with Michelle:
Joyful Movement at Last! program: https://bit.ly/2ANVSzI
https://www.instagram.com/michellevinabaltsas_coach/ https://www.facebook.com/groups/NoDietSisterhood
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
A question that I get all of the time about intuitive eating is, "Can I lose weight with this approach?"
That's why In today's episode, I'm breaking down the 3 most common weight outcomes of intuitive eating.
Listen in to learn why, with a non-diet approach, we focus less on the numbers and weight outcomes and more on the beliefs and behaviors that promote mental and physical wellbeing.
And grab your notebook because I'm also sharing 10 rapid-fire suggestions on how you can care for your body today, without getting caught up in the numbers.
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
When you imagine connecting with your family or loved ones, what comes to mind? Maybe you think about gathering around the dinner table and sharing a nice meal. And maybe you imagine having deep conversations that go beyond the surface level, "How was your day?" chatter. If so, you're in for a treat with today's episode!
Jennifer Zumbiel, founder of Togather Moments is joining me today to dive into the topic of connection, specifically with those closest to us. We discuss how a diet mindset can hold us back from these special moments that matter most. Jen also gives some very tangible tips on how we can get more from our conversations with others instead of just going through the motions.
Connect with Jennifer:
https://TogatherMoments.com
https://www.instagram.com/togathermoments
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
For me the road to becoming a dietitian wasn't always easy, but It was SO worth it. In today's episode I'm opening up about my journey and sharing the messy parts of it that shaped me.
I'm also chatting about how I discovered Intuitive eating and why I'm so passionate about using this approach when working with clients.
Listen in for your daily dose of inspiration -- If I can do it you can too! After listening, I hope you walk away feeling inspired and ready to chase your dreams.
Connect with Katie:https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
When you hear the term, "low impact" what comes to mind?
Maybe when you think low impact, you immediately think of Silver Sneakers and your grandma doing her chair aerobics. Well, I'm here to tell you that low impact movement can be beneficial for anyone at any age or fitness level.
Today, I'm covering some of the many AMAZING benefits of low impact movement. I'm also chatting about some ways that you can begin to implement more low-impact workouts into your routine.
If you like this episode don't forget to subscribe, and leave us a review! And as always, thanks for listening!
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
So, you're ready to embark on the journey to food freedom and try out a non-diet approach?
As you get started, you might find yourself asking things like, "How do I get started with intuitive eating?" or "Can I really ditch diets for good on my own?" If this sounds like you then you don't want to miss today's episode!
Today, I'm dishing out 5 tools that will help you dive into intuitive eating. I'm even revealing a couple of tools that I use with my own 1:1 clients to support them as they repair their relationship with food and their bodies.
Want to dig deeper and learn more about metabolism from a non-diet lens? If so, be sure to grab the replay of my metabolism master class over at www.katiehake.com/metabolism!
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
What's the deal with intermittent fasting? Why is it so trendy lately and Is there even science to support it? These are the questions I'm diving into today.
This episode will help you cut through the noise and the hype on social media surrounding intermittent fasting. It will empower you to lean into your own intuition and turn to reliable sources when deciding if intermittent fasting is right for you.
Want to dig deeper and learn more about metabolism from a non-diet lens? If so, I invite you to join my metabolism master class on Wednesday, October 21st. To register, head on over to www.katiehake.com/metabolism!
For full show notes please visit -
www.katiehake.com/
Juggling eating disorder and exercise addiction recovery PLUS wedding planning during a pandemic....sounds stressful, right?
Well, today's guest is a total badass who is bravely journeying through this right now. In fact, she's 18 months into recovery.
In this episode, she's opening up about how she asked for help and kept pushing to find the right healthcare providers. She's chatting about how she has stayed motivated to continue this deep and often challenging inner work. She also sharing some tips and tricks that have helped her to stay positive, and I think her positivity and energy is something that we can all use more of in 2020.
If you love the podcast, don't forget to subscribe, and leave us a review! And as always, thanks for listening!
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Want to show up to your big day feeling prepared and present?
If you don't want stress and body image struggles to stand in the way of the enjoyable, memorable wedding experience of your dreams then this episode is for you!
I get it. We're in the middle of a global pandemic, so It's a given that wedding planning right now is BANANAS. And if you add body image struggles to that equation, it's easy to get to a place where you feel like pulling your hair out.
That's why in today's episode I'm sharing my experience with planning a wedding in a pandemic not once but twice. I'm opening up about how I pursued my desire to look and feel my best on my big day without fixating on the number on the scale. I will also be sharing 8 tips specifically that helped me feel both prepped and present for the big day.
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Looking for tips on how to stay motivated and move safely while training from home? If so, today's episode is for you!
Joining me today is Tatiana Lampa, ACSM CPT, NASM. Tatiana is a NYC trainer, online coach, group fitness instructor and founder of the Training with T app.
We are chatting about all things fitness, motivation, and acceptance from family and loved ones while chasing your crazy dreams. I hope after today’s episode you feel inspired to not just move but to take action to say YES to that next big thing.
If you liked this episode don't forget to subscribe and leave us a review on iTunes or your favorite podcast platform! Thanks for listening!
Connect with Tatiana:
https://www.instagram.com/training_with_t/
https://www.trainingwitht.com/
https://watch.trainingwitht.com/
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Learn more about Marketing Impact Academy -https://www.katiehake.com/mia
Have you ever wondered what the heck natural medicine and integrative health are? Maybe you're curious about whether it's possible to address your health from a non-diet lens. If this sounds like you then you don't want to miss this episode!
Meet our guest, Greta Jarvis. Greta earned her Master of Science in Nutrition from the National University of Natural Medicine and holds certifications as an Integrative Health Coach and Intuitive Eating Counselor.
Today, Greta is sharing about the non-diet and weight-inclusive philosophies that guide her work in integrative health.
We're also chatting about how important it is to do our part in dismantling diet culture. And Greta is sharing her best tips on how we can begin to plant seeds of change in this diet-and-weight-crazed world that we live in.
Connect with Greta:
http://nutritionforgood.net/
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Hey friends! I hope that you've been having a fun labor day weekend! I know for most of us this holiday involves some much-needed time to kick-back, relax, and enjoy some yummy food with family and friends.
And while all of this sounds great, I know that some of us may struggle with feelings of guilt and shame surrounding what or how much we eat during holidays. That's why today I'm bringing you a quick anti-diet pep-talk and a reminder that you do not need to punish yourself for indulging.
Also, if you'd like to learn about how you can re-set your metabolism (without dieting of course!) sign up for this week's webinar here - www.katiehake.com/metabolism
When you're not feeling your best you might just brush it off and chalk it up to stress. But what if I told you that some common annoying symptoms like fatigue and irritability can stem from underrating?
Today, I'm sharing 10 signs that you might not be eating enough to fully nourish your body. And of course, I'm not going to leave you hanging; I'm also chatting about what you can do about it so that you can ditch any nagging symptoms and live fierce!
Ready to dive deeper? Check out Katie's FREE Metabolism Master Class -- https://event.webinarjam.com/register/1/68qp1a5
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
On Mondays, do you find yourself thinking things like, "Oh man. I ate WAY to much this weekend. I need to get back on track!"?
Maybe you’re on the fence trying to get away from dieting, but some days the pull just feels so strong.
If this sounds like you then you don't want to miss today's episode. I'm dishing out some affirmations that will help you overcome the pressure to diet and start moving towards food freedom!
Repeat these affirmations with me anytime you’re feeling blah about your body, but you’re in this for the long haul and want to keep pushing forward to a non-diet approach.
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Learn more about Marketing Impact Academy -https://www.katiehake.com/mia
Wondering how you can prevent athletic injuries? If so, you're in for a treat with today's episode!
Meet Lisa Collins. Lisa is a Certified Athletic Trainer with 25 years of experience in the health & fitness industry. She Specializes in the care, prevention & rehabilitation of injuries and special conditions.
Today, Lisa and I are chatting about the fine line between pushing yourself and keeping yourself safe. This episode is full of injury prevention goodness that can be applied to both the competitive athlete and the everyday woman alike!
Connect with Lisa:
IG: @laughing_lisacollins, @polkadotmamafitness
Facebook: https://www.facebook.com/PolkaDotMama3
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Learn more about Marketing Impact Academy -https://www.katiehake.com/mia
Has dieting in the past left you feeling a bit uneasy around restaurant menus? If so, you might be asking, "Katie, how can I navigate eating out when I'm brand new to intuitive eating?" If this sounds like you then you don't want to miss today's episode!
Listen in as I share 5 tips to help you navigate a menu while working through your intuitive eating journey. I'm also chatting about my own experience with eating out while working through disordered eating.
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Are you overwhelmed by the media right now? If so, maybe you're ready to check out and give up on staying up-to-date on the latest COVID information.
But what if I told you that it's possible to stay informed without losing your sanity?
Today, Macy Cooper is joining me again to chat about how she sets boundaries with her news/media consumption and how you can too! Plus, don't miss the COVID FAQs that she's covering!
Connect with Macy:
-IG: macycooper
-Blog: https://www.macymarina.com/
Macy's Favorite Apps/Resources:
-BBC
-NewsBreak
-https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/index.html
-https://www.redcross.org/get-help/disaster-relief-and-recovery-services/recovering-emotionally.html
-1-800-985-5990
To reach out for free 24/7 counseling or support, contact the Disaster Distress Helpline at 1-800-985-5990 or text “TalkWithUs’ to 66746
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Meet Macy Cooper BSN, RN, CPT. Macy works primarily in orthopedic trauma and neurosurgery as an inpatient nurse. As COVID needs have become available, she has taken on a role in phone triage getting patients access to testing or medical care as well as accurate information about the virus and the current pandemic.
Listen in as she opens up about all of the ups and downs that have come along with COVID. She's chatting about how quickly burnout can set in for healthcare workers and how she's managed to avoid it, even amid a global pandemic!
Connect with Macy:
-IG: macycooper
-Blog: https://www.macymarina.com/
Macy's Favorite Apps/Resources:
-BBC
-NewsBreak
-https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/index.html
-https://www.redcross.org/get-help/disaster-relief-and-recovery-services/recovering-emotionally.html
-1-800-985-5990
To reach out for free 24/7 counseling or support, contact the Disaster Distress Helpline at 1-800-985-5990 or text “TalkWithUs’ to 66746
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Have you considered going to therapy? Maybe you know that prioritizing mental health is super important for your overall well being but you have some questions like, "Where do I even begin to look for a therapist?" or "What is it like to open up to a stranger?"
If this sounds like you, then you don't want to miss today's episode because I'm chatting about all things therapy including what triggered me to go, how I found a therapist who is a good fit, and what I've been taking away from sessions.
Listen in if you want to take your mental health off the back burner and learn more about the benefits of therapy!
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Things Mentioned in Today's Episode:
www.talkspace.com
www.openpath.com
Lauren's podcast -
https://podcasts.apple.com/us/podcast/the-podcast-manager-show/id1523128321
How can a kid who struggled with gym class end up falling in love with fitness and becoming a world fitness champion in adulthood? Sounds far fetched, right? Well, if you think so you don't want to miss today's episode!
Listen in as Dr. Meredith Butulis shares her journey to discovering the kind of movement that lights her up. She's talking about how fitness competitions allowed her to reinvent her relationship with movement post-college. Plus, she's chatting about how she made the competition lifestyle work for her and how she avoids over training, restriction, and burnout.
Connect with Meredith:
Http://MeredithButulis.comIG: https://www.instagram.com/dr.meredithbutulis/
FB Fitness Focus Fuel Group: https://www.facebook.com/groups/FitnessFocusFuel/
Elevate Your Energy Online Masterclass: https://healthfitness.thinkific.com/courses/elevate-energy
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
In this age of social media, how can we avoid the trap of comparison and envy? It can be SO hard to avoid as you scroll through Instagram and your inner mean girl starts to say things like, "Why can't I have her body?" or "Her outfits are always on point, and Mine are garbage in comparison!"
Well sister I'm here to tell you that I'm right here with you. There's nothing wrong with those thoughts and the emotions that accompany them. Heck, it's only natural to feel icky if you're spending way too much time viewing everyone's highlight reels on social media. That's why today I'm talking about how you can dissect those negative thoughts and emotions that might come up and stop them in their tracks before they even start.
Listen in as I chat about identifying your emotions and any possible triggers, preventing that comparison and shame cycle, and pulling yourself out of that jealous space if you happen to spiral and land there.
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
Today we are hearing from the definition of a FIERCE female, Dr. Lauren Smith. She's sharing about her journey to complete not just one but TWO iron man races. By the way, the iron man is probably the most difficult one-day sporting event that exists!
Whether you want to sign up for your first race or heck you just want to get off the couch, I know you are going to get SO many golden nuggets and inspiration from Lauren's story. So listen in for a huge dose of inspiration and get ready to walk away inspired and motivated to tackle your next fitness goal.
Connect with Lauren:
https://www.instagram.com/lmrsmith
https://www.twitter.com/laurnsmith
Connect with Katie:
Join Reboot Bootcamp (Hurry it's the last week to sign up!) - www.katiehake.com/bootcamp. Don't forget to use CODE: FFHH for $50 off.
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
With intuitive eating gaining traction you might be thinking, "That's amazing! More people are healing their relationship with food and their bodies!" I totally agree, but Unfortunately, that increase in popularity does come with a downside.
Due to this increase in popularity, the diet industry is picking up on the intuitive eating trend and trying to capitalize on it. This industry and even society will try to warp science and information to make it sexy, prey on your emotions, your fears around food, and the insecurities with your body.....and make money off of it! That's why today I'm sharing 5 red flags that can help you spot a diet from a mile away, even if it's disguised as a sexy intuitive eating plan or "lifestyle change."
Ready to dive deeper into intuitive eating? Join our Reboot Bootcamp! It's a Self-paced online nutrition course with ME and a group of other fierce females holding you accountable. Our next round starts JULY 6th! Register at katiehake.com/bootcamp and use the code FFHH for $50 off.
Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Meet Sami Fuhrmann, better known as The Traveling Sports Dietitian. Sami is a total badass, and In today's episode she'll have you thinking, "Wow, I need to take more risks and switch things up!"
While Sami had to wait on her dream job to open up for years, she didn't stay stagnate. Today, she's chatting all about how she made lemons out of lemonade along the way. We're talking about how she navigated areas of nutrition that she wasn't exactly passionate about before she was able to jump into sports dietetics.
I'm asking her all of the hard questions about how she gathered the courage to take career risks, like eventually leaving her dream job! We're also chatting about how she found her love for travel and how having a healthy relationship with food can enhance anyone's traveling experiences.
Connect with Sami:
Website- https://eatwiserd.com
Instagram: @EatWiseRD
Connect with Katie:
Join Reboot Bootcamp - www.katiehake.com/bootcamp. Don't forget to use CODE: FFHH for $50 off.
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
*I recognize this is NOT my story/experience to tell, but hear me out! What are you doing to fight racial injustice? Maybe after hearing about the horrific murder of George Floyd in the media, your eyes are open to the fact that racism is still very much alive in our country and you feel compelled to speak up and support the Black Lives Matter Movement. But maybe you're afraid to potentially say the wrong thing. Today's episode is all about exploring what we can do to step up and be part of the solution despite that fear.
Lauren is joining me today, and We're having an open and honest conversation about our take on everything that is going on. We're talking about how we've realized that there's a difference between non-racism and anti-racism and that colorblindness is not the answer. We're discussing why it's not okay to disengage from dialogue surrounding white privilege. Most importantly, we're sharing about the actions that we are taking to educate ourselves, to acknowledge our white privilege, and to fight against systemic racism.
Want to continue the conversation? Join us over in the Facebook group Fit Friends Tribe - https://www.facebook.com/groups/fitfriendstribe/
When it comes to treating Gastrointestinal (GI) issues, like Irritable Bowel Syndrome (IBS), you might be wondering, "What does diagnosis/treatment look like for this kind of disorder?" or "How might disordered eating, stress, or mood disorders influence GI symptoms?"
That's why today, Crystal Savoy is coming on the show to answer all kinds of questions related to GI issues like IBS. She's explaining how IBS is diagnosed, especially in cases where eating disorders or negative body image might be involved.
Listen in as we chat about how intuitive eating can sometimes be incorporated into GI treatment plans that might tend to be more restrictive -- think elimination diets! Also, you don't want to miss the tips she shares on how to assess your own symptoms and go back to nutritional basics if you're experiencing mild GI discomfort.
Connect with Crystal: Instagram - @crystalsavoyrd Website - www.crystalsavoyrd.com Find Peace With Your Body E-Course - https://thereallife-rd.teachable.com/p/find-peace-with-your-body
Connect with Katie: Join Reboot Bootcamp - www.katiehake.com/bootcamp. Don't forget to use CODE: FFHH for $50 off. https://www.facebook.com/groups/fitfriendstribe/ www.amazon.com/shop/kthake
Feeling guilty after having enjoyed lots of good food over the holiday weekend? Maybe you ate more than normal and you feel obligated to restrict in order to "make up for it." Well, today's episode is a reminder that you don't have to punish yourself for overeating. It's totally okay to listen to your body's hunger and fullness cues, even after indulging! Listen in for a good intuitive eating pep-talk!
If you liked today's episode, don't forget to share it with a friend who needs to hear it too. Thanks for listening!
Connect with Katie: Join Reboot Bootcamp - www.katiehake.com/bootcamp. Don't forget to use CODE: FFHH for $50 off. https://www.facebook.com/groups/fitfriendstribe/ www.amazon.com/shop/kthake
Have you ever wondered if it's possible to have physique and/or performance goals while still practicing intuitive eating? Maybe you're curious about what common nutritional guidelines or supplements might look like for an athlete. If so, today's episode is for you.
Today, Taryn Cullen, MPH, RD, LDN is joining me to talk about all things sports nutrition. Taryn is sharing about what she has learned from working with athletes from all walks of life, from college level to professional and every stage in between. Even if you don't consider yourself to be an athlete in the traditional sense, there are lots of nutrition, mindset, and performance tips in this episode that will help you crush your movement goals while honoring your body and mind.
Connect with Taryn: https://instagram.com/taryncullenrd taryn@nourished-strong.com https://nourished-strong.com/
Connect with Katie: Join Reboot Bootcamp - www.katiehake.com/bootcamp. Don't forget to use CODE: FFHH for $50 off. https://www.facebook.com/groups/fitfriendstribe/ www.amazon.com/shop/kthake
Curious to hear about how Katie was able to adjust her wedding plans to accommodate all of this Coronavirus madness? Today, she is talking about how she and Joey were able to honor their original wedding date and host an intimate ceremony where they were surrounded by their close family members. She's sharing about how her friends and family were able to get creative and make the big day super special, even though not everyone could physically attend.
Katie is also talking about how intuitive eating helped her maintain her sanity during this stressful time. Plus, she's sharing tips on how you can find fun right now, even if you've been feeling stressed or blah due to these non-ideal circumstances. These tips will help you snap out of hustle mode and hopefully help you begin to lean into joy.
Ready to dive deeper and learn more about intuitive eating? If so, be sure to check out Reboot Bootcamp at www.katiehake.com/bootcamp. When you sign up, don't forget to use CODE: FFHH for $50 off.
Connect with Katie: www.katiehake.com/bootcamp https://www.facebook.com/groups/fitfriendstribe/ www.amazon.com/shop/kthake
Why is the menstrual cycle important, and How does nutrition tie into the topic of women's health?
Today, Mackenzie Caldwell is joining us to talk about hypothalamic amenorrhea (HA), a condition that she often treats in her dietetic practice, This condition is associated with the cessation of a woman's menstrual cycle, often caused by lack of proper nutrition, overexercising, excessive stress, etc.
Even if you don't plan to get pregnant anytime soon, you don't want to miss today's episode because we're talking about how seeking treatment for HA and getting your period back can not only allow you to regain your fertility but also protect your health and well-being in so many different ways.
Connect with Mackenzie: www.feedyourzest.com https://instagram.com/feedyourzest Course on Intuitive Eating and HAES for dietitians & nutrition students: https://nourish-your-knowledge.teachable.com/
Connect with Katie: Join Reboot Bootcamp - www.katiehake.com/bootcamp. Don't forget to use CODE: FFHH for $50 off. https://www.facebook.com/groups/fitfriendstribe/ www.amazon.com/shop/kthake
Resources: http://www.noperiodnowwhat.com/hypothalamic-amenorrhea-info/hypothalamic-amenorrhea-vs-lean-pcos http://www.intuitiveating.org/
If you're new to the Fit Friends Happy Hour Tribe, you might be asking, "What even is this intuitive eating thing that Katie talks about all the time?" That's why, in today's episode, I'm getting back to the basics of intuitive eating. I'm talking about what it is and why I choose to take an intuitive approach to fitness and nutrition. I'm also explaining why I apply this intuitive approach when working with my clients.
Ready to dive deeper and learn more about intuitive eating? If so, I invite you to join my online course Reboot Bootcamp at www.katiehake.com/bootcamp. When you sign up, don't forget to use CODE: FFHH for $50 off.
Connect with Katie: www.katiehake.com/bootcamp https://www.facebook.com/groups/fitfriendstribe/ www.amazon.com/shop/kthake
Intuitive Eating Resourses: www.intuitiveating.org
Did you know that around 6-12% of all American women who are of childbearing age suffer from Polycystic Ovarian Syndrome (PCOS)? That means that there are as many as 5 million American women struggling with the physical and emotional symptoms that come along with this challenging syndrome. And That's just in the United States alone. So, even if you don't suffer from PCOS yourself, you'll want to listen in as it likely affects a woman that you know and love.
Joining me today is my dear friend, Megan Miller, MS RD CD. Megan is passionate about helping women overcome the shame and stigmas that are commonly placed upon women who suffer from PCOS. We're chatting about how it is possible to approach nutrition and/or weight loss from a place of self-love even if you're faced with a condition, like PCOS, that in some cases may require some diet modifications.
Connect with Megan: Instagram - https://instagram.com/serenitynutritionco Website - www.serenitynutritionco.com
Connect with Katie: Facebook Group - https://www.facebook.com/groups/fitfriendstribe/ Reboot Bootcamp - https://katiehake.ck.page/11399d1f55
Struggling to stay active while being stuck at home? It can be difficult to work movement into your daily routine, especially if you're used to going to the gym. But as we're all learning to cope with the stress and disruption that quarantine is causing, exercise can serve as a vital form of self care.
Listen in for tips on how you can craft a flexible fitness routine that will serve your body and mind during this time. Also, find out where you can find fitness communities online that will help motivate you and give you the connection you're craving in the midst of isolation.
Connect with Katie:
Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Reboot Bootcamp - https://katiehake.ck.page/11399d1f55
Do you find yourself in and out of the pantry 10 times a day? Is being locked at home causing you to eat every time you feel stressed or bored? Today's episode is all about shifting your mindset around food and how you look at food in this weird time!
We're going over the body's response to stress, how to identify emotional eating, and how scarcity mindset might impact your eating habits at this time.
Connect with Katie:
Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Reboot Bootcamp - https://katiehake.ck.page/11399d1f55
Meet Brock Johnson, a 23-year-old college student-athlete AND 6-figure online entrepreneur with a passion for helping others create connections and grow their brands using short-form video and storytelling! He's bursting with energy and positivity and his vibe is sure to lift your spirits amidst this Coronovirus chaos.
Brock is also the host of the Build Your Tribe Podcast where he and his mom help everyday people create the life of their dreams. You also don't want to miss the tips he shares on how to maintain a high vibe and push yourself to take imperfect action, even when you're scared. Because we all know that action is what brings courage and clarity.
Connect with Brock: Instagram and TikTok - @Brock11Johnson Website - ReviewMyIG.com
Connect with Katie: Facebook Group - https://www.facebook.com/groups/fitfriendstribe/ Reboot Bootcamp - https://katiehake.ck.page/11399d1f55
How can you shift away from rigidity in your approach to fitness and nutrition? It's totally possible!
Today, Jessica Leck is joining Katie to chat about how she ditched the rigidity that often goes along with competitive body building. She's sharing about her journey to opening her own fitness studio where she trains her clients using an intuitive approach.
Jessica has overcome SO much during the course of her fitness and business journeys. Even in the face of her daughter's cancer diagnosis she stuck to her core values and pressed on with her business and fitness journeys. Listen in, and allow Jessica's story to inspire you to keep going, no matter what life throws your way.
Like this episode? Share it with a friend that needs to hear it too! Let us know what your takeaways were over in the Facebook group - Fit Friends Tribe! Thanks so much for listening!
Connect with Jessica: Website - https://www.trivergencetraining.com/
Instagram - https://www.instagram.com/trivergence_training/
Connect with Katie: Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Reboot Bootcamp - https://katiehake.ck.page/11399d1f55
Are you panicking about COVID-19 aka The Corona Virus? With all of the discussion surrounding the virus taking place on social media, it can be hard to cut through the noise and figure out what's actually true.
Right now, you might be wondering about how you can boost your immunity. So, in today's episode I'm weighing in on some of the facts versus myths around nutrition and illness.
Ultimately, there is NO magic pill for preventing the spread/transmission of any illness. And while nutrition is powerful, recognize that it is one small piece of the immunity puzzle. Because of this, I'm also chatting about some practical tips, that go beyond nutrition, to help you protect yourself and others from the risks associated with COVID-19.
Like this episode? Share it with a friend that needs to hear it too! Let us know what your takeaways were over in the Facebook group - Fit Friends Tribe! Thanks so much for listening!
Connect with Katie:Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Reboot Bootcamp - https://katiehake.ck.page/11399d1f55
Links Mentioned in Today's Show: https://www.eatrightpro.org/news-center/nutrition-trends/diseases-and-conditions/novel-coronavirus-outbreak-the-latest-information-and-resources
Feel like your money mindset and management skills could use a boost? You're in the right place. Today, Alexis Krystina, CPA is joining Katie to chat about all things money. Alexis is sharing her favorite budgeting tips that you can apply to either your business or personal finances. After listening, you'll walk away with the tools you need to simplify your financial systems and start building a better relationship with money today.
Like this episode? Share it with a friend that needs to hear it too! Let us know what your takeaways were over in the Facebook group - Fit Friends Tribe! Thanks so much for listening!
Connect with Alexis Krystina:
https://alexiskrystina.com/moneymadefun/
Connect with Katie:
Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Reboot Bootcamp - https://katiehake.ck.page/11399d1f55