Fit Friends Happy Hour (Katie Hake RDN, LD, CPT)

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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/

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Have you ever hesitated to go back for seconds or played it safe with a "healthy" choice because of what others might think? Trust me, you're not alone. 

I've had countless clients open up to me about how the fear of judgment from others holds them back from truly enjoying their meals. 

The good news? It is possible to break free and make satisfying food choices without guilt or shame. Today, I’m sharing my best tips for embracing unapologetic eating. It's time to ditch the salad when you crave that mouthwatering hamburger and fries and rediscover the joy of food, no matter who you’re with! 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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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/

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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
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast
Register for the Metabolism MasterClass and Learn How to Heal Your Metabolism & Mentality Using My 4-Step Approach | https://www.katiehake.com/metab

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“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
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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Let's talk about embracing the power of gentle nutrition on YOUR terms! 

No more rigid diets or cookie-cutter approaches. With intuitive eating, you hold the reins and can ease into it when it feels right for you. 

If this sounds sweet but also scary to you, I get it. I see it all of the time. Clients who are worried that they’ll never feel ready to explore gentle nutrition or are afraid that they’ll “get it wrong” when they do. 

Sound familiar? Don't worry, I've got your back. In this episode, I’m sharing my best tips for diving into gentle nutrition with joy and confidence. Tune in and discover if it’s the right time for you to savor the benefits of gentle nutrition. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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Ever wondered what comes after the world of food and fitness? If you're adjusting to life beyond the labels of 'health nut' or 'fitness enthusiast,' you're in the right place. 

Today, I’m sitting down with Ine-Wilme Coetzee, a pro cellist, and coach, to discuss the the surprising connections between our worlds. We’re chatting about how learning a new skill (like playing the cello) can help you build confidence in all areas of life – including the part where you’re working hard to heal your relationship with food. 

Ine is also diving into the neuroscience of learning new skills, the joy it brings, and its impact on mental and emotional well-being. I know she’s going to inspire you to get your brave on and try something new so you can dig deep and find a new sense of passion and identity beyond the diet mindset! 

Connect with Ine:

Instagram | https://www.instagram.com/ine.wilme/

Save your spot for Inner Voice Academy when the doors open in January 2024: https://www.innervoiceinstituteofmusic.com/inner-voice-academy

Website | www.innervoiceinstituteofmusic.com 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake

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Ever felt like you're back at square one? Hate the “I suck at this” beginner feeling? This episode is for you. 

Today, I'm opening up about how it’s felt for me to go back to the basics of fitness postpartum and to learn the basics of parenting. 

I'm also sharing a real client's story, shedding light on the mental hurdles that come up at the start of the intuitive eating journey – the uncharted territory, the beginner's mindset. 

Grab your headphones and get ready to be uplifted. Change is hard. Being new at something is hard. But it’s so worth it, especially when food freedom is on the other side – not only for you but for generations to come. Let’s link arms and take the shaky first steps that’ll help us create massive change together. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence! 

Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package

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Connect with Cara:

Website | https://www.carlearaweiss.com/

Connect with Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

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When it comes to intuitive eating myths, I've heard them all – from 'Intuitive eating guarantees weight loss' to 'It's as simple as stopping when you're full.' Let's set the record straight. Tune in today as I debunk 5 common myths about intuitive eating so you can dive into it with confidence and clarity. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake

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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
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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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
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence! 

Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package

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Craving a touch of gentle nutrition in your routine but dreading the kitchen hustle? 

If spending hours cooking isn't your vibe, I've got your back.

Today, I'm diving into the common kitchen struggles my clients (and I) face and sharing my best tips for busting out of a cooking rut. 

Grab your headphones and get ready to say goodbye to the notion that healthy eating has to be complicated. Let's break free from the diet culture fueled food rules that make meal planning feel overwhelming. 

Tune in and learn how to embrace healthy eating that suits YOU, minus the cooking stress! 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence! 

Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package

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If you've ever thought, "Intuitive eating sounds amazing and freeing, but I’m worried about gaining weight.," I totally get it. 

When we live in a society that's so focused on weight and can be pretty judgmental about it, the thought of releasing control over your body and exploring intuitive eating can feel downright terrifying. 

But here's the good news: It’s possible to release that fear of weight gain and truly experience the freedom and acceptance that come with intuitive eating. Listen in to this episode for 3 strategies that will help you do just that! 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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Not to mention the mindset side of things. So often, we beat ourselves up for not being as advanced as we once were. 

This can be especially difficult for those dealing with chronic illness. Sometimes health issues can make it impossible to maintain the progress we've made in our fitness journies and that can feel quite discouraging. 

So, if you're feeling discouraged on your fitness journey, whether it's due to chronic illness or another circumstance, the question that remains is: How can we learn to give ourselves permission to start over WITHOUT shame? 

Today, I'm bringing my friend and co-worker Shelby Graves, CPT on the show to unpack just that. 

Shelby is a Personal Trainer, Powerlifter, and Ulcerative Colitis patient located in Indianapolis, IN. Listen in as she dives deep into her own journey with Ulcerative Colitis. Plus, hear her perspective on strength training and how she has learned to fall in love with the process of being a beginner in fitness at certain stages. 

Connect with Shelby:
- Instagram.com/graves_fit

Connect with Katie:
- Join in on the self-love challenge! www.katiehake.com/love
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call

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Today, I’m sitting down with Jeff Ash, the awesome host of the Men's Intuition Podcast. As an intuitive eating coach, husband, and father Jeff has a unique perspective on the often overlooked way that men are impacted by diet culture. 

Listen in as Jeff and I discuss: 

• His backstory – how he found intuitive eating through Ellen Satter's DOR

• How body image struggles can manifest differently for men compared to women 

• How to approach the topic of intuitive eating with the man in your life and communicate the support you need 

• His best tips for helping your kids develop a healthy relationship with food 

Let's put an end to the myth that diet culture only targets women. The truth is, we're all in this together, and by having eye-opening conversations, we can drive real change. Food freedom and body respect are rights for everyone, regardless of gender. It's time to stand united for a healthier and more inclusive world.

Connect with Jeff: 

Instagram | https://www.instagram.com/intuitive.eating.men/

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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
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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In this episode, not only is Rachel discussing how she went from making her own almond butter at home to landing it on the shelves of a major retailer like Walmart, but She’s also taking us back to the beginning when her interest in nutrition started. 

Listen in as Rachel shares about the moment when it hit her that she had had a troublesome relationship with food and her body. Hear about the life-changing trip she took that led her to food freedom. Plus, find out how, as a busy mom and business owner, she maintains a healthy relationship with food and her body, avoiding the comparison and obsession trap. 

Learn More about Revival Food Co.

Instagram| instagram.com/revivalfoodco

Facebook | https://www.facebook.com/revivalfoodco

Website | https://revivalfoodco.com/

Connect with The Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

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Stressed out and craving the benefits of meditation but struggling to sit still and clear your mind? I've got your back!

In this episode, I’m bringing you a 5-minute walking guided meditation that you can do from anywhere.  Whether you're strolling in nature or walking on a treadmill, this burst of mindfulness will leave you feeling grounded and refreshed. 🎧🌿Grab your headphones and let’s find our zen in motion. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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After years of running a private practice specializing in women's health and infertility and struggling to find quality supplements to support her patients, Ayla Brammer took matters into her own hands. 

Ayla created her own fertility wellness brand, FullWell, where she formulates supplements with her patients’ needs, scientific evidence, and top-notch supplement manufacturing & safety in mind. 

In this episode, she shares her expertise and talks about fertility and nutrition during Preconception, Pregnancy, and Postpartum. She’s also chatting about the supplement industry and what you should look out for when selecting your daily multivitamin or prenatal. 

Connect with Ayla: 

FullWell Fertility | https://fullwellfertility.com/

FullWell Prenatal Multivitamin | https://fullwellfertility.com/collections/all-products-excluding-route/products/fullwell-prenatal-multivitamin

FullWell Vitality + Virility | https://fullwellfertility.com/collections/all-products-excluding-route/products/fullwell-vitality-virility

https://www.fullwellfertility.com/?rfsn=6500425.26c382&utm_source=refersion&utm_medium=affiliate&utm_campaign=6500425.26c382 - USE CODE 'KHAKE' for 10% off!

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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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
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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What if I told you there's a magic pill that can boost your self-confidence and strengthen your friendships? If that sounds like something you need in your life, then this episode is a must-listen!

Listen in as I uncover the power of non-physical compliments and share 10 compliment scripts that will help you effortlessly say goodbye to toxic diet culture-riddled compliments and hello to celebrating the qualities that truly matter.

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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Are you tired of hating every single photo of yourself? With summer just around the corner and swimsuits and shorts making their way into our wardrobes, you might already be dreading the negative self-talk that creeps in when you glance at your vacation or summer snapshots. 

But imagine a world where even an unflattering photo doesn't set off your inner critic. I mean, we've all been there, right? Those moments that send us down the path of body shaming are tough to shake off. 

You're not alone—I've been there too. That’s why I can’t wait to help you break free from that cycle. Listen in to learn four strategies that have worked wonders for both my clients and me. 

This episode will help you kick self-photo loathing to the curb so you can soak in the beautiful memories held within each photo you take. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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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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It's time to dig into the science behind sugar and sugar addiction!

Why? Well, Halloween is right around the corner and the bowls of candy are coming out, and this easy access to candy can feel stressful if you've ever felt out of control around sugar.

That's why today I'm breaking down some of the science behind sugar and sugar addiction.

You'll walk away from this episode with action steps that will help you feel more calm and confident around sugar and food in general!

Are you ready to dive deeper? If so, be sure to join my 5-day sugar challenge here ---> www.katiehake.com/sugar

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With collagen supplements taking the internet by storm, you might be wondering if it’s a good idea to pick one up.

It’s hard not to race to the supplement aisle when claims that collagen can help reduce the signs of aging and give you luscious locks are spreading around like wildfire. 

But before you spend your hard-earned cash on a collagen supplement, let’s take a look at the science behind all of these claims. 

Today, I’m answering your burning questions about collagen supplements. You’ll walk away from this episode understanding how your body creates and uses collagen and ready to make an educated decision on adding to your supplement stack. 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Resources from today’s episode: 

https://www.todaysdietitian.com/newarchives/0221p16.shtml

https://www.hsph.harvard.edu/nutritionsource/collagen/

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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/

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If you answered no, you’re not going to want to miss today’s episode. 

Come along for a deep chat with me as I break down what social justice even is and how The Health at Every Size Principals are deeply rooted in social justice. 

I’m also opening up about how my values have evolved over the years, leading me to ultimately discover and advocate for things that matter to me as a weight-inclusive provider.

You’ll walk away from this episode feeling inspired to take inventory of your values and get clear on where you stand so you can make an even larger positive impact in our world. 

Connect with The Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

Resources From Today’s Show: 

https://asdah.org/health-at-every-size-haes-approach/

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Ever feel like you're stuck in the loop of wanting to pick up new healthy habits but they just won't stick? 

I get it, and so does Emily Nichols, our guest today. She's the brains behind Habit Hack Your Health, a podcast helping women boost their health and well-being in less time, guilt-free.

Listen in as Emily explains why women need a unique approach to habits, reveals how diet culture might be standing in your way, and shares her best tips for adjusting your habits so they stick—no matter how hectic life gets.

Connect with Emily:

Website | http://www.emily-nichols.com

Instagram | http://www.instagram.com/emilynichols22

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake

Send us a text

Let's be real, we're all juggling too much stress, and our go-to coping mechanisms might offer a temporary escape, but what about long-term well-being? 

Enter the stress cycle, an often-overlooked concept that could be your game-changer.

Today, we’re diving into it with Kimberly Knull, a registered psychologist and certified Dare to Lead Facilitator who trained with THE Brene’ Brown (IYKYK). 

Tune in to discover tangible tips for completing the stress cycle and sending your brain the signal to unwind.

You’ll walk away from this episode with a deeper understanding of your brain that will empower you to create a calmer, healthier life.

Connect with Kim: 

Register for Dare to Lead™ Workshop, where you’ll learn the 4 skillsets of courage to level up at home, work and in your community | https://www.kimberlyknull.com/dare-to-lead

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake

Send us a text

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/

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Did you know that not getting enough sleep could be throwing your hunger hormones off balance? 

In this episode, we’re digging into the two main hunger hormones and how they shift and often lead us to overeat when we’re sleep-deprived. We’re also chatting about why sensitivity to these hormones tends to vary from person to person. 

Today, we are going to get a little nerdy, but as always, my goal is to break down the science so you can apply it to YOUR life. 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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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/

Send us a text

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/

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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/

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Indecision can drain your energy and wreck your progress, especially when it comes to intuitive eating. 

That’s why today, I’m bringing you a quick inspiring message to help you get off of the fence and into action. Whether you know it’s time to finally go all-in with intuitive eating or to sharpen another skill that’ll fill your cup, this episode is for you. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake

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If the word 'fit' makes you feel less than, you're not alone.

I recently ran a poll about this on Instagram, and the responses left me heartbroken. 

For many, fitness isn’t about joyful movement and fun goals. It’s about striving for an ideal that makes them feel like crap in comparison. 

And that is NOT something I want to get behind. 

Join me today for a raw and honest chat about this poll and how it’s convicted me in the best way. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake

Send us a text

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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In this episode, Dylan is opening up about what food freedom means to her, and what her journey to becoming a Registered Dietitian looked like. She’s also diving into what led her to work with patients with eating disorder diagnoses specifically and she’s unpacking the similarities and differences between disordered eating and diagnosable eating disorders. 

Connect with Dylan:

Website:  www.freemethodnutrition.com  

Instagram: @dylanmurphy.rd and @freemethodnutrition 

Food Freedom Handbook (free download): freemethodnutrition.com/guide 

Start your food freedom journey with our self-paced course: https://freemethodnutrition.com/fundamentals

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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Around the holidays, diet talk seems nonstop and it can be hard to manage as an intuitive eater. If you want tips on how to deal you’re in the right spot. Listen in for 10 tried and true strategies straight from my small group. This is like a free coaching session so grab your notebook and get ready to dodge diet-y comments like a boss. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake

Send us a text

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
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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Today, we’re sitting down with my dear friend and mentor, Barb Brodowsky. Barb is currently the Chief of Staff at WRKOUT. She is also an international speaker, and master trainer, and has been a thought leader in the fitness industry for over 25 years.

In this episode, she’s uncovering how she’s worked through body dysmorphia and cultivated body respect and body acceptance over the years. 

She’s also sharing her perspective on: 

• The challenges that fitness professionals tend to face in terms of body acceptance 
• How the fitness industry tends to praise disordered thoughts/behaviors around food 
• The true metrics of health and wellness (hint: they’re not calories or the number on the scale!) 

Lastly, she’s sharing her best tips for anyone who is struggling to learn to love their body or even just start to feel neutral towards it.

Connect with Barb:

Instagram | https://www.instagram.com/barbbrodowsky/

Website | http://barbarabrodowsky.com/

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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Brooke is a Registered Dietitian Nutritionist with a passion for helping women silence their inner dieting voice, make peace with food, and free up brain space to focus on the things that truly matter. Brooke is the Associate Dietitian at Katie Hake Health & Fitness, where she provides nutrition coaching in both one on one and group settings. She loves being able to help clients implement the steps of a non-diet approach, to dissolve food rules, and trust their bodies.

Brooke earned her dietetics degree from Kansas State University. As a mom to two girls, one with a food allergy, Brooke has first-hand experience making healthy eating easy for the whole family. With experience in food service and school nutrition, Brooke loves to help clients learn to eat in a way that is both low-stress and sustainable. She believes that nutrition from a non-diet approach is not a one-size-fits-all. When working with Brooke, you will get a highly individualized approach to food, nutrition, and life.

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Connect with The Brooke:

Find her on Instagram | https://www.instagram.com/brooke_rdn/

Send us a text

Your body is trying to communicate with you; are you listening? My guess is that if you have a history of dieting you might feel very disconnected from your body and the physical cues it sends you. Without body attunement, you might be making decisions around food or movement or self-care based on what others say you should do, or based on food rules and diet culture norms. 

That’s why today, I’m uncovering what body attunement even is and how important it is going to be for you as you become an intuitive eater. 

You’ll walk away from this episode understanding how to practice mindfulness AND body attunement so you can gain more confidence along your non-diet journey. 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Send us a text

Ever wondered why you just can't seem to stop eating? If you answered yes, today’s episode is for you.

Join me as we unravel the common reasons behind insatiable appetites and discover my 5-step framework to help you ditch restriction and reconnect with your body so you can build more mindfulness and satisfying meals and snacks into your day-to-day. 

You’ll learn exactly why you might be struggling with eating past the point of comfortable fullness or endless grazing, and most importantly, you’ll walk away understanding why guilt has no place at the table. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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How much thought do you put into the way that you breathe? 

Maybe it’s easy for you to pause and get intentional with your breathing at a yoga class but when it comes to meditating solo, you just can’t stay focused. 

Whether you’re looking for better sleep, anxiety relief, or to boost your mood or energy, you’re in for a treat with today’s episode! 

Today, we’re sitting down with Davi Brown a certified breathwork instructor and content manager at Breathwrk, an app that features science-backed breathing exercises and classes. 

Listen in as she uncovers the countless benefits of incorporating breathwork into your day-to-day life, and how the Breathwrk app can help you get started, even in small pockets of time. 

She’s also sharing techniques that will help you start reaping the benefits of intentional breathing today. Stick around until the end as she walks us through a breathing exercise that will help melt your stress away in just 4-minutes! 

Connect with Davi:

Get the Breathwrk App | https://apps.apple.com/us/app/breathwrk-breathing-exercises/id1481804500

Email | davi@breathwrk.com

Connect with The Katie:

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

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If you’re a new mom too, I see you. Not only is it hard to get a wink of sleep, it’s also hard to find time to eat. That’s why in this episode, I’m sharing all of the things that have been getting me through. 

I’m talking about everything from tackling the ravenous hunger that comes with nursing (which is normal, btw!) to what to do if you’re on the other side of the struggle and have no appetite at all. Let’s dive in and get your body what it needs during this season when it’s working overtime for you and your little one. 

P.S. Not a new mom? Press play anyway. The tips and tricks in this episode can be applied to any busy season of life. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake

Send us a text

Meet Caitlin Johnson. Caitlin is a Registered Dietitian with advanced training in functional medicine and women’s herbalism. 

Today, Caitlin is shedding light on her own struggle with infertility and sharing her journey to founding her company PCOS Fertility Nutrition where she has helped many hundreds of couples become parents.

In this episode, she’s also discussing: 

• The multiple facets of PCOS (that span beyond infertility) that are often unrecognized 
• The lack of education surrounding the birth control pill 
• Why you should pay attention to your menstrual cycle even if you’re not actively trying to conceive 

You’ll walk away from this episode feeling empowered and holding a deeper understanding of your body, your hormones, your fertility, and more! 

Connect with Caitlin: 

PCOS Fertility Nutrition | https://www.pcosfertilitynutrition.com/

Food Freedom and Fertility Podcast | https://www.foodfreedomfertility.com/

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Send us a text

'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/

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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/

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In today’s episode, I’m sharing the books that have helped me and dozens of clients stay on fire for intuitive eating! Why? Because I know that when it comes to healing your relationship with food and your body, there is no checkbox. Even after you learn the intuitive eating principles and put them into practice, it’s normal to need a dose of motivation to keep you on the path to food freedom.

Tune in to catch my top 4 must-reads for anyone who is looking for expert-level insights that’ll give them the motivation to keep pushing back on toxic diet culture. 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Find each book mentioned in today’s episode here! | Amazon Storefront | amazon.com/shop/kthake

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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/

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We live in a very health-focused society, so naturally, you’ve probably heard various health ideas/rules swirling around the internet and in your social circles like, “Sugar causes diabetes! You should fiercely limit it.’ or “Chemicals cause cancer. You shouldn’t bring harsh cleaning chemicals into your home.” 

And while these rules might seem harmless or easy to brush off, there’s a dangerous side to them. They’re rooted in healthism or the idea that a person’s health is entirely their responsibility.

The truth is, none of us have total control over our health. Even if we followed every arbitrary health rule to a t, there’s a chance that any of us could fall ill. 

That’s why in this episode, we’re diving deep into the concept of healthism. You’ll walk away from this episode feeling inspired to take a deep look at your own biases and ready to challenge the status quo around health. 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Resources from today’s episode: 

https://www.goodrx.com/healthcare-access/patient-advocacy/what-is-healthism#:~:text=Healthism is the idea that,disorders and negative body image.

https://pubmed.ncbi.nlm.nih.gov/7419309/

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It’s inevitable: at some point, we all face stressful seasons of life - myself included! (More about that in today’s episode). 

But could intuitive eating help you find calm in the chaos?

I know personally when life throws me a curveball, I feel the deepest gratitude for younger Katie. The one who stayed the course with intuitive eating even when it felt hard. 

Because having a healthy relationship with food takes so much pressure off during the tough times. 

If you’re ready for a real and raw life update and a healthy dose of inspiration to keep you motivated to pursue food freedom, listen in! 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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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

Book | http://elephantinthegym.com/

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence! 

Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package

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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

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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
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Join The 12 Week Small group program NOW and get free access to our 2023 Non-Diet Goal Setting Master Class! | https://p.bttr.to/3AvXB8t

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That’s why today, I’m bringing Lyndy Barnard, LCSW on the show to break down how you can cultivate more body image resilience. 

As a mental health therapist, Lyndy has expertise in anxiety, depression, trauma, shame, self-esteem issues, and women's issues. Lyndy has worked with women throughout her career. Her passion for helping women improve their self-worth, confidence, and body image stems from both her personal and professional experience.

In this episode, Lyndy shares everything from the 4 pillars of building resiliency to red and green flags to watch out for when selecting a mental health provider to support you on your non-diet journey.

Connect with Lyndy:

Website | https://www.mymindmystrength.com/about

Instagram | https://www.instagram.com/mindandstrength/

Facebook | https://www.facebook.com/mindandstrength/

Email | lbarnard@mymindmystrength.com

Connect with The Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

Send us a text

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/

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I want to let you in on a little secret: your body has a weight sweet spot, known as your weight set point. This means you have less control over your weight than you think. But don't worry, understanding this theory could actually help you break free from the constant stress of chasing numbers on the scale. 

Curious about your sweet spot? Worried about what this means for you if you’re aiming to lose weight? This episode is for you! Listen in as I explain weight set point theory and how it can help you find food and body freedom. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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Have you ever just started to feel really good about your relationship with exercise? 

But then, bam! You step into the gym, and the instructor's talking about "summer bodies" like it's the only goal worth having. 

If you answered yes, you’re not alone. I chat with clients all of the time about how difficult it can be to find body positive and weight inclusive fitness spaces. 

The good news? It’s not impossible. Today, I'm sharing some tips and tricks for finding those welcoming fitness spots. Plus, I'm diving into how you can make exercise an enjoyable part of your life. Whether it's through joyful movement or working toward performance goals, the goal is to put you back into the driver’s seat. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake

Send us a text

Leaving diets and weight loss behind can feel like giving up on happiness in a world that sells thinness as the cure-all to all life's problems. 

But here's a game-changing question: 'Will a smaller body truly bring me more joy?'

In this episode, I’m diving into why weight loss isn't a magic fix, unpacking where this belief comes from, and sharing actionable steps to boost your self-worth and happiness.

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake

Send us a text

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/

Send us a text

Are you ready for a refreshing change in the way you think about health and fitness? Well, get ready because the Fit Friends Happy Hour Podcast is getting a makeover, and it all starts on January 1st!

Tune in for all of the details! And don't forget to subscribe so you never miss an episode. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake

Send us a text

EPISODE 335 Discovering that fitness isn't one-size-fits-all was a game-changer for me. 

In this episode, I'm opening up about my journey and how chasing society’s idea of "fit" left me feeling depressed and unfulfilled. 

Tune in to gain the insights you need to redefine fitness on your terms—making it about joy and self-care, not just appearances and stress. 

Ready to embark on a fitness journey that's about what’s best for YOU? Let's dive in!

Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule

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EPISODE 336 Ready to say goodbye to mealtime stress in 2024? Then it’s time to put your nutrition on autopilot with small simple habits. Listen in to discover the 5 game-changing nutrition habits that not only rescued me from decision fatigue but also empowered countless clients to conquer gentle nutrition like pros. Let's make 2024 the year of nourishing, stress-free meals!

Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule

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EPISODE 337: Ever felt on top of the world, only to be brought down by a glance in the mirror? We’ve all been there. So, let's peel back the layers of body image. 

Today, I'm explaining what it truly means—sharing real stories, like a client's childhood bikini ban, to explore how daily moments shape our self-perception. 

Ready to redefine your body story and break free from self-judgment and comparison? Let’s dive in! 

Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule

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EPISODE 338: Let's dive into the messy middle of intuitive eating!

While it can unlock a new level of freedom and self-acceptance, it's no walk in the park. Most of us have some tender spots when it comes to food and fitness, and unpacking them isn't easy. Having someone in your corner makes the journey smoother when you're challenging old beliefs.

Today, my client, Catie S., is joining the show to chat about her intuitive eating journey and what it really looks like with support from an RDN and intuitive eating counselor. We're tackling everything from diet cycle shame and fertility struggles to navigating intuitive eating when your partner isn't quite on board and more.

[Trigger warning: Please note, we do discuss infertility in this episode.]

Connect with Katie:

Book a free strategy call | http://www.katiehake.com/schedule

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EPISODE 339: Struggling to make your mornings count? I've been there. 

Balancing being a mom and making the most of those precious early hours before my son wakes up isn't always a breeze, but I’ve learned a few tricks lately to help me make it happen and I can’t wait to share them with you! 

Listen in today to hear my 5 go-to tips for crafting a morning routine that sticks, even for non-morning people like us. From finding your motivation to sneaky planning hacks, I’ve got you covered. 

P.S. If you’re up for a morning routine challenge and want some accountability, take a screenshot of this episode for your stories and tag me on IG @kthake. I'd love to cheer you on and re-post your share!

Connect with Katie:

Book a free strategy call | http://www.katiehake.com/schedule

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EPISODE 340: Ever wondered what intuitive eating really means? If so, I get it. 

Lately, you see the term thrown around everywhere. From weight loss platforms like Noom to health coaches on social media, It gets confusing.

You might be wondering things like, “Can I practice intuitive eating AND want to lose weight?” and “How are mindful eating and intuitive eating different?” 

That’s why in this episode I’m tackling those questions and breaking down what intuitive eating is all about. Tune in to clear the confusion! 

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EPISODE 341: Ever found yourself standing in the grocery aisle, squinting at snack labels, stressed out about hidden sugars? You're not alone! Join me as we unravel the mystery of added sugar, decode food labels, and navigate the snack aisle with confidence! Let's ditch the sugar stress together!

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EPISODE 342: Traveling as a new mom can be a whirlwind of emotions and logistics. From managing work trips to navigating pumping on the go, I've experienced it all firsthand. 

That’s why today, I'm sharing some travel hacks I've learned along the way to make your journey smoother. 

Plus, I'll be opening up about the challenges of switching to formula, ensuring everything's squared away at home for my baby and husband when I'm away, and more. 

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EPISODE 343: It's tough to embrace common self-love practices when you're not feeling great about your body. 

Maybe you've ditched diets but still find yourself trapped in the comparison game. 

Or maybe not dieting feels unfamiliar because it used to be your go-to 'self-care' strategy. ⁣

⁣

If any of this sounds familiar, you won’t want to miss this episode where I’m dishing out 10 simple habits to help you level up your self-love game. 

Tune in and get ready for a confidence and self-compassion glow-up that’ll leave you feeling unstoppable!

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EPISODE 344: Are you tired of dragging yourself to the gym, struggling to find consistency in your workouts? I hear you. 

Today, I'm sharing 10 tips to inject fun into fitness so you never get bored. Because let's face it, if you're forcing yourself to exercise, you're missing the point. 

Tune in and let's make movement enjoyable and sustainable together!

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EPISODE 345: There are so many 'what ifs’ that come up when we dare to heal our relationship with food and fitness. You know, like, what if I gain weight? What if my family or coworkers judge me? 

If these thoughts hit close to home, this episode is for you. 

Today, I’m chatting about how letting yourself consider worst-case-scenarios could actually be a game-changer in your intuitive eating journey. 

Plus, I’m bringing you a life update that I hope will remind you that you’re not alone in navigating uncharted territory and big emotions. 

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EPISODE 346: From strict food rules to eating intuitively – this client’s journey is an unraveling that you can probably relate to. 

Our guest, Dr. Hartwell knows a thing or two about stress from med-school to balancing working as a doctor and being a mom. She found herself zeroing in on what she could control – her food and fitness. But that ended up adding even more stress to the mix. 

In this episode, we’re diving deep into what it looked like for her to unravel food rules and create space for self compassion and flexibility in her life. Now, she feels FREE to enjoy vacay treats and family dinners without guilt, and That freedom has up-leved her relationships. 

Ready for a story that’ll inspire you to chase your own unraveling? Tune in and get ready for a food-freedom journey that’ll leave you thinking, “I can do this, too.”. 

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EPISODE 347: Eating when you’re not hungry can feel like a BIG problem. I get it. 

If you find yourself snacking after dinner while you watch your favorite tv show, You might be wondering, “Why do I do this?” or “Maybe I am an emotional eater?” 

The good news? Eating when you’re not physically hungry is normal. In fact, there are 4 different types of hunger that you probably haven’t heard about. 

Listen in today for a crash course on hunger that’ll remind you that you’re not broken if you’re using food for more than just fuel. 

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EPISODE 348: Whether it’s taking your towel off and exposing your figure poolside or beating yourself up about jeans that don’t fit – most all of us have been there. In fact, studies show 90% of women feel insecure about their bodies at some point. 

The good news? There’s one simple practice that can take us from SELF-LOATHING to SELF-ACCEPTANCE in no time – saying affirmations daily. 

Today, I’m chatting about the power of affirmations and sharing some of my favorites from client sessions that you can steal and stick on your mirror for a daily reminder that it’s possible to break free from body hatred. 

Even if you’re not ready for full out body love, you won’t want to miss this episode. These affirmations will calm the crashing waves of body hatred and bring you to still, neutral waters. 

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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. 

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EPISODE 350: Ever catch yourself thinking, 'Everyone else has it figured out, why am I struggling?' or 'What will people say if I pursue something different?' 

I've had those thoughts too. And I’m here to tell you all about it. Press play to hear about: 

• My heartbreak when my celeb trainer dream in Cali didn't pan out
• The doubt and fear before my first paid speaking gig
• The tough call to leave my corporate job behind

This episode is a loving reminder that you’re not alone in the messy middle of life and that sometimes big changes are scary but so worth it. 

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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!

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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. 

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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?’ 

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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. 

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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!). 

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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!

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You’ve bravely stepped into the world of intuitive eating, leaving fad diets behind, and maybe even started working with a non-diet RD.

But now you (or someone you know) are feeling conflicted. GLP-1 meds (like Semaglutide, Wegovy, Mounjaro, Ozempic) seem like they could be a good fit. Whether for weight loss, managing pre-diabetes, or handling a condition like PCOS, you're curious but have questions like:

"Will I still fit into the intuitive eating community if I try GLP-1 meds?” and “Will this pull me back into dieting?"

That’s exactly what we’re covering in this episode. I’m joined by Holly Dykstra, RDN, an intuitive eating counselor, to cut through the social media noise and provide objective facts.

Listen in to learn:

• Is intuitive eating anti-weight loss?
• How GLP-1s work
• Possible GLP-1 side effects
• The importance of body autonomy and how to support someone on these meds, even if you don’t agree with their choice

About Holly Dykstra:
 
Holly Dykstra, known as the GR Dietitian, is a registered dietitian and certified intuitive eating counselor based in Grand Rapids, Michigan. Practicing since 2008, she holds a bachelor's and master's in dietetics from Western Michigan University and a certificate in Functional and Integrative Nutrition from the Academy of Nutrition and Dietetics.

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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.

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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. 

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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

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EPISODE 361: Have you been thinking about cutting out dairy? Maybe you’ve heard that It could be the root cause of your acne or hormone struggles, but you’re not sure if it’s really worth it to part with your favorite coffee creamer or cheese. 

Ditching dairy altogether is a big deal, and you deserve to know the facts before you make a decision. That’s why today, I’m bringing Kerry Hackworth on the show to answer all of your burning questions about dairy. 

Listen in as she breaks down:  

• How to know when you should cut out dairy completely
• What you need to know about dairy and health: Does dairy really support bone health? Is it really linked to cancer?  
• The truth about dairy and how it impacts hormone health 

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Book a free strategy call | http://www.katiehake.com/schedule

Connect with Kerry:

Instagram | https://www.instagram.com/dietitiankerry/

Resources mentioned in this episode: 

https://www.usdairy.com/

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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. 

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Book a free strategy call | http://www.katiehake.com/schedule

Resources mentioned in this episode: 

Blog post | What is the binge restrict cycle? 

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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. 

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EPISODE 365. The pressure to “bounce back” after having a child is real. And the timing couldn’t be worse. What new mom has time to adopt a long, draining workout routine? 

If you’re looking for realistic tips on getting back into your nutrition and fitness groove, this episode is for you

Meet Bailey Oschman, co-founder of Fit Mama in 30, a training program for new and expecting moms. 

In this episode, she’s sharing her best tips for feeling like YOU again — not just “getting your body back” at the expense of your mental and physical health. 

She’s covering things like: 

• What you need to know about diastasis recti 
• Post-partum recovery, nutrition, and physical therapy
• Wellness for new moms

About Bailey Oschman

Bailey Oschman is a registered dietitian, personal trainer, pre/postnatal training specialist, and mom. She is a co-founder of Fit Mama in 30, which aims to support moms at every stage of motherhood, from training to nutrition. 

Connect with Bailey at fitmamain30.com

Fit Mama in 30 Core Recovery Program: members.fitmamain30.com/offers/uADLxd7L/checkout

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EPISODE 366: Do you ever feel stuck or paralyzed when you get off track?

In this episode of Fit Friends Happy Hour, we explore five effective strategies to boost your consistency in your daily routines. Katie shares how small, consistent actions can lead to significant long-term progress and provides actionable tips to help you stay on track this week. 

Whether you're balancing a busy work schedule, family time, or personal goals, these practical steps will help you prioritize and, most importantly, sustain healthy habits.

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Check your insurance benefits | https://www.katiehake.com/checking-insurance-benefits

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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.

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EPISODE 368. In this episode of Fit Friends Happy Hour, Katie discusses common reasons people dislike vegetables and shares practical tips to make them more palatable. 

What we cover:

• Common reasons for disliking vegetables
• Tips to make vegetables more palatable (and even enjoyable!)
• The importance of mindset
• Gradual exposure to change taste preferences over time

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EPISODE 369. In this week's episode of Fit Friends Happy Hour, we discuss:

• The diet cycle and its impact on mental health
• How diet culture influences our brain, health, and self-perception
• Practical tips on integrating intuitive eating principles
• Insights from Jenn Elliott, psychotherapist and intuitive eating counselor, on balancing mental and physical wellness

With a background in personal training and group fitness, Jen brings a unique perspective to her work. She shares practical advice on integrating intuitive eating principles and discusses the impact of diet culture on our mental and physical well-being. Tune in for an enlightening conversation about health, wellness, and self-acceptance.

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EPISODE 370. 

As summer fades and fall approaches, many find themselves feeling a bit down about the changing seasons. In this episode, host Katie explores fall morning routines that will reignite your enthusiasm for waking up and starting your day, despite the cold weather. 

Discover why adapting your routine to the seasons is crucial for your mental and physical well-being, and how you can make the most of autumn's charm. Katie also provides practical tips for optimizing your fitness, nutrition, and mindset as we transition into fall. 

Whether you're tackling the challenges of seasonal affective disorder or simply looking for ways to add a spark to your mornings, this episode has you covered. Plus, hear about our upcoming fall walking challenge starting October 1!

What We Cover:

• Importance of adapting to seasonal changes
• Adapting fitness routines to seasonally changing schedules and priorities
• Staying motivated as days become shorter and colder
• Benefits of seasonal produce
• Addressing Seasonal Affective Disorder (SAD)
• Daily morning routines for moms to set the tone of the day

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Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk

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Book a free strategy call | www.katiehake.com/schedule