Fit Friends Happy Hour
Fit Friends Happy Hour is a weekly podcast hosted by registered dietitian nutritionist and personal trainer Katie Hake. It challenges diet culture and helps listeners redefine what it means to be fit, focusing on confidence and health beyond the scale. Episodes cover intuitive eating, body image, and fitness coaching. Katie shares practical guidance for building a healthier relationship with food, movement, and your body.
Episodes
How to Trust Yourself with Food Again
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
What is Intuitive Eating?
EPISODE 430. Intuitive eating - an evidence-based, weight-inclusive framework created by Evelyn Tribole and Elyse Resch - can reduce diet mentality, ease disordered eating patterns, and improve your relationship with food, body, and self. In this episode, RDN and Certified Intuitive Eating Counselor, Katie Hake, distinguishes disordered eating from eating disorders, shares current statistics on p
3 Myths About Exercise You Need to Let Go Of
EPISODE 429. You don't have a motivation problem. You've just been following advice that was never built for your body or your life. In this episode, Katie busts three of the biggest exercise myths she hears from clients on repeat - why working out harder isn't the answer, why short workouts count more than you think, and why cardio alone isn't moving the needle. Plus what to a
Why You Feel Out of Control Around Food (And It's Not Your Fault)
EPISODE 428. You don't have a discipline problem. You're stuck in a cycle that was designed to make you feel out of control. In this episode, Katie breaks down the restrict, crave, overeat cycle, why willpower always fails long-term, and three practical steps to start breaking the pattern for good. Plus a personal postpartum story about what neutrality actually feels like.What we cover:T
Could You Be Low in Magnesium? Signs, Benefits, and What to Do
EPISODE 427. In this episode of Fit Friends Happy Hour, host and dietitian Katie delves into the often-overlooked mineral, magnesium, and its crucial role in maintaining overall health. She recounts client stories and explores the wide array of functions that magnesium supports, from energy production to stress management, to sleep quality, and digestion. We also discuss various forms of magnesium
Five Simple Nutrition Habits for 2026
EPISODE 426. In this episode of Fit Friends Happy Hour, host and dietitian, Katie Hake, dismantles the myth of detoxes and quick-fix supplements, introducing five practical nutrition habits to boost your energy, metabolism, and overall wellbeing without dieting or tracking. Discover how intuitive eating and small, sustainable changes can make a big impact on your health journey. What we cover:The
You Don’t Need a “New You” - You Need a Better System
EPISODE 425. In this episode of Fit Friends Happy Hour, host Katie delves into the pitfalls of the 'New Year, New You' mentality often promoted in January. Statistics show that most diets and gym memberships started in January fail within months. Katie advocates for systems over shame-based motivations, emphasizing sustainable habits and routines. She introduces three essential systems f
What to Do When Holiday Food Anxiety Hits
EPISODE 424. Do you get nervous just thinking about holiday parties, not because of awkward conversations but the food? This episode of Fit Friends Happy Hour dives into holiday food anxiety - why it shows up even when you "know better," and how to break free from guilt and the endless diet cycle so you can actually enjoy the season.What We Cover:The real reason behind holiday food anxie
Training for HYROX at 6 Months Pregnant: What I Did, What I Changed, and What I Learned
EPISODE 423. Ever wondered if you could train for a hardcore fitness event while six months pregnant - without falling into the "bounce back" trap? In this episode of Fit Friends Happy Hour, Katie dives into her unconventional journey training for a HYROX competition during pregnancy, sharing real talk on what she did, what she changed, and the powerful lessons she learned along the way.
The Fastest Way to Build Consistency Without Tracking
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 cre
Why I Don’t Recommend Macros for Most of My Clients
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,
Outsmart Decision Fatigue and Redefine Meal Prep
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 we
Is Functional Medicine Diet Culture?
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.Wh
What is Disordered Eating and Do I Have it?
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 co
Relearning Hunger and Trusting Your Body Again
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
5 Ways to Improve Your Relationship With Movement Right Now
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
Breaking Down GLP-1 Medications: Intuitive Eating, Body Autonomy, and the Non-Diet Conversation
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
One Small Shift That Will Change the Way You Eat Forever
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
From Snacks to Sleep: Your Guide to Feeling Good All Summer Long
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
Why Discipline Isn’t Always Healthy: Letting Go of Toxic Fitness Trends
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
Why Do People Struggle with Nutrition?
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
Why I Switched from Kirkland to Fullwell
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.Wha
What Nobody Tells You About Postpartum Fitness
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 n
How to Keep Going When Body Image Feels Hard
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
5 Mindset Shifts to Help You Stay Motivated
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 sin
What Everyone Gets Wrong About Protein
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 Cove
[Re-Release] Ep 193: Body Image Grief with Bri Campos
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
Meal Prep Made Easy: A Practical Guide for Busy Lives
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
Exploring Dieting: Pros, Cons, and Why Lasting Change Is More Complicated
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
Nutrition Advice That Works for Neurodivergent Brains with Sam Berkowitz, MPH, RD, LDN
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 strug
BONUS: Mindset Makeover: Ditching Diet Culture for Good
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 thinkingThe difference between discipline and self-trustWhat a growth mindset really looks like in real lifeFou
How to Get Over Your Fear of Weight Gain
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 gainChallenging soci
Life Update with Katie
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
Why Strength Training Matters More Than You Realize
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 stagesHow to get started or reignite your energy againDebunking myths about gettin
Healing Through Environment: Cynthia Wagner's Journey
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 real
Is AG1 (and Other Greens Powders) Really Worth it?
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 benefitpotential issues like cost and digestive discomfortt
What Happened When I Tried Intuitive Eating for the First Time
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 emotionswhy intuitive eating is a skillredefining successConnect
From Clumsy Athlete to Fitness Enthusiast: Katie Bragaw's Inspiring Story
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 ti
What to Do When Exercise Feels Impossible
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 resistanceOvercoming barriers such as lack of time, motivation, fear, and fatiguePractical strategies to start moving again, incl
The Surprising Truth About Celsius (and other energy drinks)
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 drinksproprietary blends and lack of transparency in labelinghow much caffeine should we rea
Struggling with Pain? What You Need to Know with Dr. Tawny Kross
EPISODE 392Have 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 chr
5 Ways to Improve Your Energy Right Now
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 needWhat you're missing in your snacks for sustained energyThe minimum dose for maximal benefitsConnect with Katie:Weekly Non-Diet Newsletter | http://www.katiehake.com/newslet
The Real Reason Intuitive Eating isn't Working for You
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 thinkingPsychological and physical impacts of weight stigma and internalized weight biasPractical steps to shift
Why I Stopped OTF and What I Do Instead
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 b
What are the 10 Principles of Intuitive Eating?
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 episo
Sports Nutrition for Endurance and Life with Dawn Lundin MS, RD
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 sportsThe importance of individualized nutrition strategies for athletes and the impact of under-fueling on performanceThe concep
Streamline Your Health: The 'Less but Better' Approach to Wellness in 2025
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 meansrealistic tips to streamline your health habitswhat is therapeutic lazinessConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journe
Non-Diet Goal Setting: A Fresh Start in the New Year
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 failsa more holistic approach to setting goals without focusing on the scalecreating structure with flexibilityConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGe
Cooking Up Confidence with Family and Culinary RDN, Jessi Holden
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 foodTips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressuresPractical
Should I Be Taking Creatine?
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 focuswhat is creatine the physical and mental benefits of creat
Diabetes, Disordered Eating, and Diabulimia with Emily Welles, MS, RD, CDE
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 diabulimiaintersection of disordered eating and blood sugar management importance of supportive care in healthcareConnect with Emily:Email | emily@emilywellesnutritiongroup.com Website | emilywellesnutri
Fitness, Focus, and Food: A Life Update from Katie
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 planningthe importance of trying non-disruptive health experimentsbalancing career
Navigating the Holidays from Boundaries to Body Image with Dr. Kori Miller
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 maint
The Hidden Link Between Minerals and Burnout
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 matterpersonal testing experienceintentional and pu
Beyond Birth Control: Navigating Hormonal Health from a Non-Diet Lens with Taylor Lechner MFN, RD, LD
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 levelsimportance of addressing root causes of hormonal imbalan
Raising Intuitive Eaters with Katie Badger MS, RDN, LDN, CLC
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 teensthe importance of weight-inclusive care for adolescentsGLP-1's in kids and the futuretips
The Truth About Sugar
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 sugarWhat actually feeds the cyclepractical tips for food neutralityConnect
5am Morning Routine Updates
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 externa
Why Do I Feel Guilty After Eating?
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
How to Enjoy Movement without Weight Loss Goals with the Non-Diet Trainer Barb Puzanovava
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 overco
Top 10 Nutrition Tips for a Busy Lifestyle
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 dayWays to shortcut your meal prep, especially as a busy professionalMindset hacks for impl
Simplify Your Wellness Routine: Steps to Ease Overwhelm
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 action
Fall Reset: Tips for a Morning Routine That Makes You Excited to Wake Up
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 th
Breaking Down Diet Culture with Jen Elliott, MSW, LSW
EPISODE 369. In this week's episode of Fit Friends Happy Hour, we discuss:The diet cycle and its impact on mental healthHow diet culture influences our brain, health, and self-perceptionPractical tips on integrating intuitive eating principlesInsights from Jenn Elliott, psychotherapist and intuitive eating counselor, on balancing mental and physical wellnessWith a background in personal train
How to Eat Vegetables When You Hate Them
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 vegetablesTips to make vegetables more palatable (and even enjoyable!)The importance of mindsetGradual exposure to change taste preferences over timeConnect with Katie:Join our FREE 5-Day F
How to Stop Counting Calories
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 strat
Staying on Track: 5 Tips for Weekly Consistency
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 sche
The Messy Middle of Motherhood with Bailey Oschman RDN, CD, CPT Fit Mama in 30
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 youMeet Bailey Oschman, co-founder of Fit Mama in 30, a training program for new and expecting moms. In this episod
5 Tips to Help You Take a Rest Day
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
How to Enjoy Summer Without Stressing About Your Body
363. 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 j
What is the Binge-Restrict Cycle? And How Can You Stop It?
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.
Dairy Decoded: Expert Dietitian Kerry Hackworth Reveals Health Benefits and Myths
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
Taking the Stress out of Movement and Nutrition: Katie’s Story
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
Are Plant-Based Diets Actually Healthy?
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 act
How Faith and Intuitive Eating Intersect: Is 'Your Body is a Temple' Empowering? With Cathy K.
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 explo
Can Semaglutide and Intuitive Eating Coexist? with Holly Dykstra RDN
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 qu
What to do on Bad Body Image Days
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 cl
Eat with Joy: Mastering Mindful Eating Habits
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 int
Structure with Flexibility in Intuitive Eating
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 phil
10 things you Need to Know About Bloating
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 re
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