Explore every episode of the podcast Fit Friends Happy Hour
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Healing Through Environment: Cynthia Wagner's Journey | 01 Apr 2025 | 01:05:30 | |
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:
Connect with Cynthia: Connect with Katie: 5-Day Walking Challenge | www.katiehake.com/walk Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off | |||
| Is AG1 (and Other Greens Powders) Really Worth it? | 26 Mar 2025 | 00:14:25 | |
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:
Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newsletter Join our FREE 5-Day Walking Challenge | Walk with Me! | |||
| What are the 10 Principles of Intuitive Eating? | 21 Jan 2025 | 00:18:58 | |
EPISODE 388. 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 | |||
| Ep 298: Exercising through Discomfort, Grace vs Grit | 10 Apr 2023 | 00:19:20 | |
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/
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| Ep 297: Stop Weighing Yourself | 03 Apr 2023 | 00:20:06 | |
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/ | |||
| Ep 296: Can you bring snacks through TSA and healthy eating while traveling | 27 Mar 2023 | 00:16:26 | |
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/
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| Ep 295: Best books on body image | 20 Mar 2023 | 00:16:27 | |
“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/schedule
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| Ep 294: How to Get Rid of the Food Police: Strategies for a Healthier Relationship with Food | 13 Mar 2023 | 00:16:48 | |
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/schedule
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| Ep 293: Third Trimester, Moving, Becoming Unrecognizable, Life Update with Katie | 06 Mar 2023 | 00:21:03 | |
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/schedule
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| Ep 292: Best Intuitive Eating Podcasts | 28 Feb 2023 | 00:11:05 | |
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/schedule
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| Ep 291: Navigating Burnout in Your 20s and 30s: Prioritizing Your Health and Wellness | 20 Feb 2023 | 00:22:54 | |
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/schedule
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| Ep 290: How could diet culture be poisoning your relationship with fitness? And steps to push back! With Britt McGrath | 13 Feb 2023 | 00:48:41 | |
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/schedule | |||
| Ep 289: Why am I always hungry? | 06 Feb 2023 | 00:13:02 | |
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/schedule | |||
| Sports Nutrition for Endurance and Life with Dawn Lundin MS, RD | 16 Jan 2025 | 00:54:31 | |
EPISODE 387.
Connect with Dawn: Instagram | https://www.instagram.com/restoreeasedietetics/ Website | http://www.restoreeasedietetics.com
Non-Diet Newsletter | www.katiehake.com/newsletter | |||
| Ep 288: What is the Window of Tolerance, and How can it Help you Manage Stress? | 30 Jan 2023 | 00:15:25 | |
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/schedule | |||
| Ep 287: What to Know about Ozempic and Weight Loss Medications | 23 Jan 2023 | 00:21:50 | |
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/schedule | |||
| Ep 286: The Power of Positive Psychology with Darlene Marshall | 16 Jan 2023 | 00:52:49 | |
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/schedule | |||
| Ep 285: 4 reasons not to diet this year | 09 Jan 2023 | 00:12:23 | |
Did you set out to explore intuitive eating and a non-diet approach in 2023? 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 giving you 4 evidence-based reasons not to diet this year. 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 The Katie: Book a Free Strategy Call | www.katiehake.com/schedule | |||
| Ep 284: Stop shoulding all over yourself with Gillian Goerzen | 09 Jan 2023 | 00:49:20 | |
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 "Elephant in the Gym" 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/schedule 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 | |||
| Ep 283: 3 steps to build momentum for your 2023 non-diet goals and take action in resistance | 02 Jan 2023 | 00:13:06 | |
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/schedule 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 | |||
| Ep 282: The intersection of social media and mental health with Lily Thrope, LCSW | 19 Dec 2022 | 00:55:07 | |
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/ Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/schedule Resource from today’s show notes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861923/
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| Ep 281: How to support a loved one on their weight loss journey | 12 Dec 2022 | 00:11:41 | |
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/schedule | |||
| Ep 280: What is body checking and how to stop | 05 Dec 2022 | 00:18:47 | |
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/schedule | |||
| Ep 279: Pregnancy, overeating post holiday, and life update | 28 Nov 2022 | 00:25:29 | |
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/ | |||
| Streamline Your Health: The 'Less but Better' Approach to Wellness in 2025 | 09 Jan 2025 | 00:16:47 | |
EPISODE 386.
Non-Diet Newsletter | www.katiehake.com/newsletter | |||
| Ep 278: How to handle diet talk around the holidays | 21 Nov 2022 | 00:11:53 | |
'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/ | |||
| Ep 277: Pediatric Disordered Eating, Weight Stigma, and Movement with Courtney Vickery MS, RD, LD | 14 Nov 2022 | 00:52:32 | |
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://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/ | |||
| Ep 276: What is an almond mom? and how to recover if you had one | 07 Nov 2022 | 00:14:01 | |
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/ | |||
| Ep 275: 5 signs of a slowed metabolism and how to fix it | 31 Oct 2022 | 00:09:50 | |
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/ | |||
| Ep 274: Limiting self beliefs and perfectionism | 24 Oct 2022 | 00:08:11 | |
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/ | |||
| Ep 273: 4 things you need to know to stop overeating | 17 Oct 2022 | 00:07:08 | |
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/ | |||
| Ep 272: What are Food Additives and Should You Care | 10 Oct 2022 | 00:12:05 | |
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 | |||
| Ep 271: Should you be taking collagen? | 03 Oct 2022 | 00:09:05 | |
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: | |||
| Ep 270: what is healthism? | 26 Sep 2022 | 00:13:09 | |
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: | |||
| Ep 269: Emotional eating - what is it, how to break the cycle, how to cope with your emotions with kindness, intuitive eating principle 7 | 19 Sep 2022 | 00:06:37 | |
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/ | |||
| Non-Diet Goal Setting: A Fresh Start in the New Year | 31 Dec 2024 | 00:19:01 | |
EPISODE 385.
Non-Diet Newsletter | www.katiehake.com/newsletter | |||
| Ep 268: What is the Binge Restrict Cycle and How to End it | 12 Sep 2022 | 00:14:58 | |
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/ | |||
| Ep 267: PCOS, Insulin Resistance, and Intuitive Eating with Felice Ramallo, Lead Dietitian at Allara | 05 Sep 2022 | 00:38:40 | |
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 | |||
| Ep 266: Top 5 anti-diet books to read | 29 Aug 2022 | 00:11:30 | |
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 | |||
| Ep 265: Compulsive Exercise and Disordered Eating with Taylor Lechner MFN, RD, LD | 22 Aug 2022 | 00:45:03 | |
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/ | |||
| Ep 264: Am I ready for gentle nutrition? | 15 Aug 2022 | 00:12:41 | |
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/ | |||
| Ep 262: Body image conversations and why your experience matters | 01 Aug 2022 | 00:13:09 | |
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/ | |||
| Ep 261: More JOY with movement | 25 Jul 2022 | 00:12:57 | |
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/ | |||
| Ep 260: Meditation Myths with Sarah McDevitt from CORE by hyperice | 18 Jul 2022 | 00:33:48 | |
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/ | |||
| Ep 259: Client Spotlight Interview with Ashleigh D. | 11 Jul 2022 | 00:52:21 | |
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/
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| Ep 258: What is the difference between mindful eating and intuitive eating? | 04 Jul 2022 | 00:12:12 | |
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/ | |||
| Cooking Up Confidence with Family and Culinary RDN, Jessi Holden | 25 Dec 2024 | 00:49:51 | |
EPISODE 384.
Connect with Jessi: Instagram | https://www.instagram.com/the.kitchen.invitation/ Website | https://thekitcheninvitation.com/
Non-Diet Newsletter | www.katiehake.com/newsletter | |||
| Ep 257: 10 Tips for Feeling Your Best Self While Traveling | 27 Jun 2022 | 00:15:26 | |
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/
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| Ep 256: Women's Health, PCOS, and Food Freedom with Caitlin Johnson, RD | 20 Jun 2022 | 01:01:18 | |
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:
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/ | |||
| Ep 255: Car Chats with Katie - how to eat what you want and more non-diet talk | 13 Jun 2022 | 00:25:58 | |
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/ | |||