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 Happened When I Tried Intuitive Eating for the First Time | 19 Mar 2025 | 00:22:36 | |
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:
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 | |||
| From Clumsy Athlete to Fitness Enthusiast: Katie Bragaw's Inspiring Story | 12 Mar 2025 | 00:47:51 | |
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:
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 | |||
| What to Do When Exercise Feels Impossible | 04 Mar 2025 | 00:14:40 | |
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:
Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newsletter
| |||
| The Surprising Truth About Celsius (and other energy drinks) | 26 Feb 2025 | 00:19:47 | |
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:
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 | |||
| Struggling with Pain? What You Need to Know with Dr. Tawny Kross | 18 Feb 2025 | 00:35:19 | |
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:
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 | |||
| 5 Ways to Improve Your Energy Right Now | 13 Feb 2025 | 00:14:19 | |
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:
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 | |||
| The Real Reason Intuitive Eating isn't Working for You | 05 Feb 2025 | 00:09:46 | |
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:
Connect with Katie: Book a free strategy call | http://www.katiehake.com/schedule Check your insurance benefits | http://www.katiehake.com/benefits | |||
| Why I Stopped OTF and What I Do Instead | 31 Jan 2025 | 00:09:49 | |
EPISODE 389. Book a free strategy call | http://www.katiehake.com/schedule | |||
| 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 | |||
| 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 | |||
| 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 | |||
| 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 | |||
| 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 | |||
| Should I Be Taking Creatine? | 17 Dec 2024 | 00:19:11 | |
EPISODE 383.
Non-Diet Newsletter | www.katiehake.com/newsletter | |||
| Diabetes, Disordered Eating, and Diabulimia with Emily Welles, MS, RD, CDE | 10 Dec 2024 | 00:45:10 | |
EPISDOE 382.
Connect with Emily: Email | emily@emilywellesnutritiongroup.com Website | emilywellesnutritiongroup.com
Non-Diet Newsletter | www.katiehake.com/newsletter | |||
| Fitness, Focus, and Food: A Life Update from Katie | 03 Dec 2024 | 00:25:23 | |
EPISDOE 381.
HTMA Black Friday Bundle | Save your spot | |||
| Navigating the Holidays from Boundaries to Body Image with Dr. Kori Miller | 26 Nov 2024 | 00:52:13 | |
EPISODE 380. HTMA Black Friday Bundle | Save your spot Website | www.growyourcapacity.com | |||
| The Hidden Link Between Minerals and Burnout | 19 Nov 2024 | 00:20:34 | |
EPISODE 379.
HTMA Black Friday Bundle | Save your spot | |||
| Beyond Birth Control: Navigating Hormonal Health from a Non-Diet Lens with Taylor Lechner MFN, RD, LD | 12 Nov 2024 | 00:35:13 | |
EPISODE 378.
Connect with Katie Hake: Non-Diet Newsletter | www.katiehake.com/newsletter Website | https://lknutritionohio.com | |||
| Raising Intuitive Eaters with Katie Badger MS, RDN, LDN, CLC | 05 Nov 2024 | 00:38:33 | |
EPISODE 377.
Connect with Katie Hake: Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk Website | www.everybodynutritionrd.com | |||
| The Truth About Sugar | 24 Oct 2024 | 00:10:51 | |
EPISODE 376.
Connect with Katie: Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk
| |||
| 5am Morning Routine Updates | 15 Oct 2024 | 00:36:07 | |
EPISODE 375. What We Cover:
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!
Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk | |||
| Why Do I Feel Guilty After Eating? | 08 Oct 2024 | 00:16:45 | |
EPISODE 374.
Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk | |||
| How to Enjoy Movement without Weight Loss Goals with the Non-Diet Trainer Barb Puzanovava | 01 Oct 2024 | 00:58:51 | |
EPISODE 373.
Instagram
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk | |||
| Top 10 Nutrition Tips for a Busy Lifestyle | 24 Sep 2024 | 00:16:26 | |
EPISODE 372.
Join us as we tackle the complexities of health overwhelm and empower you to take manageable steps towards a healthier, happier you. Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk | |||
| Simplify Your Wellness Routine: Steps to Ease Overwhelm | 17 Sep 2024 | 00:20:13 | |
EPISODE 371.
Join us as we tackle the complexities of health overwhelm and empower you to take manageable steps towards a healthier, happier you. Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk | |||
| Fall Reset: Tips for a Morning Routine That Makes You Excited to Wake Up | 12 Sep 2024 | 00:20:41 | |
EPISODE 370.
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk | |||
| Breaking Down Diet Culture with Jen Elliott, MSW, LSW | 28 Aug 2024 | 00:40:25 | |
EPISODE 369. In this week's episode of Fit Friends Happy Hour, we discuss:
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk | |||
| How to Eat Vegetables When You Hate Them | 22 Aug 2024 | 00:14:44 | |
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.
Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk | |||
| How to Stop Counting Calories | 16 Aug 2024 | 00:15:41 | |
EPISODE 367. Do you wish you could turn off the mental chatter around food?? Book a free strategy call | http://www.katiehake.com/schedule | |||
| Staying on Track: 5 Tips for Weekly Consistency | 06 Aug 2024 | 00:11:52 | |
EPISODE 366: Do you ever feel stuck or paralyzed when you get off track? Book a free strategy call | http://www.katiehake.com/schedule | |||
| The Messy Middle of Motherhood with Bailey Oschman RDN, CD, CPT Fit Mama in 30 | 29 Jul 2024 | 00:49:55 | |
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:
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 Book a free strategy call | http://www.katiehake.com/schedule | |||
| 5 Tips to Help You Take a Rest Day | 22 Jul 2024 | 00:10:52 | |
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 | |||
| How to Enjoy Summer Without Stressing About Your Body | 15 Jul 2024 | 00:18:02 | |
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 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 | |||
| What is the Binge-Restrict Cycle? And How Can You Stop It? | 08 Jul 2024 | 00:12:34 | |
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 Blog post | What is the binge restrict cycle? | |||
| Dairy Decoded: Expert Dietitian Kerry Hackworth Reveals Health Benefits and Myths | 01 Jul 2024 | 00:36:07 | |
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:
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: | |||
| Taking the Stress out of Movement and Nutrition: Katie’s Story | 24 Jun 2024 | 00:42:08 | |
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 | |||
| Are Plant-Based Diets Actually Healthy? | 17 Jun 2024 | 00:24:37 | |
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 | |||
| How Faith and Intuitive Eating Intersect: Is 'Your Body is a Temple' Empowering? With Cathy K. | 10 Jun 2024 | 00:50:16 | |
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 | |||
| Can Semaglutide and Intuitive Eating Coexist? with Holly Dykstra RDN | 03 Jun 2024 | 00:52:29 | |
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:
About Holly Dykstra: | |||
| What to do on Bad Body Image Days | 27 May 2024 | 00:08:49 | |
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 | |||
| Eat with Joy: Mastering Mindful Eating Habits | 20 May 2024 | 00:11:23 | |
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 | |||
| Structure with Flexibility in Intuitive Eating | 13 May 2024 | 00:10:46 | |
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 | |||
| 10 things you Need to Know About Bloating | 06 May 2024 | 00:10:28 | |
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 | |||
| Rewriting Family Food Rules with Amanda W. | 29 Apr 2024 | 00:55:46 | |
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 | |||
| How to Stop Getting Back on Track | 22 Apr 2024 | 00:08:41 | |
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!
Book a free strategy call | http://www.katiehake.com/schedule | |||
| Car Chat with Katie - Imposter Syndrome, Body Image, and Failures | 15 Apr 2024 | 00:23:12 | |
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:
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 | |||
| Top 5 Energy Zappers | 08 Apr 2024 | 00:14:57 | |
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.
Book a free strategy call | http://www.katiehake.com/schedule | |||