Fit Friends Happy Hour

EPISODE 404. Ever feel like meal prep is an overwhelming chore reserved for fitness fanatics or perfectionists? This episode of Fit Friends Happy Hour pulls back the curtain on practical, real-life meal prep that works for busy schedules, picky eaters, and anyone tired of decision fatigue. Katie shares flexible strategies to make nourishing yourself easy, enjoyable, and far from the soggy broccoli...

EPISODE 403. Ever start a diet on Monday and find yourself elbow-deep in snacks by Thursday? You’re not alone—and you’re not broken! In this episode of Fit Friends Happy Hour, Katie dives into the messy truth about dieting: why they seem to work (at first), why the excitement wears off, and what the science says about long-term results. If you’re tired of all-or-nothing diet rules and ready for a...

EPISODE 402. Ever wonder why "healthy eating" advice just doesn't seem to fit your brain—or your life? In this jam-packed episode, Katie sits down with neurodivergence nutrition expert Sam Berkowitz MPH, RD, LDN, to unmask the challenges (and unexpected solutions) for neurodivergent folks navigating food, body image, and overwhelming nutrition noise. If you or someone you love strug...

In this episode of Fit Friends Happy Hour , host Emma Briggs, a dietetic intern and soon-to-be Registered Dietitian, explores how shifting your mindset—not your willpower—can be the key to building lasting, shame-free habits. What we cover: Why diet culture keeps you stuck in all-or-nothing thinking The difference between discipline and self-trust What a growth mindset really looks like in real li...

EPISODE 401. In this episode of Fit Friends Happy Hour, host Katie addresses the common fear of weight gain associated with intuitive eating. She offers compassionate strategies to overcome this fear while delving into the deep societal and personal pressures that contribute to our anxieties about body size.  What we cover: Strategies to acknowledge and accept the fear of weight gain Challenging s...

EPISODE 400. In this milestone 400th episode of Fit Friends Happy Hour, host Katie reflects on the journey of the podcast, shares heartfelt gratitude with listeners, and provides a personal life update covering various aspects like mom life, nutrition, and fitness. Katie offers insights on balancing work and family, the importance of family meals, and her recent training experiences.  What we cove...

EPISODE 399. In this episode of Fit Friends Happy Hour, host Katie, a dietitian and personal trainer, highlights the benefits of strength training for women, and uncovers reasons you may have overlooked.  What we cover: The physical and mental health benefits of strength training, particularly for women at various life stages How to get started or reignite your energy again Debunking myths about g...

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 rea...

EPISODE 397.  In this episode of Fit Friends Happy Hour, host Katie delves into the popular supplement AG1, formerly known as Athletic Greens. She examines whether these greens powders live up to their claims and explores their potential benefits and drawbacks.  What we cover: nutritional contents of AG1, scientific research supporting their benefit potential issues like cost and digestive discomf...

EPISODE 396.  In this episode of Fit Friends Happy Hour, Katie shares her personal journey with intuitive eating, challenging her previous beliefs formed as a nutrition expert. She details her struggles with disordered eating and burnout, and her transformative experience embracing intuitive eating.  What we cover: handling conflicting emotions why intuitive eating is a skill redefining success Co...

EPISODE 395. In this episode of Fit Friends Happy Hour, host Katie interviews Katie Bragaw, a fitness enthusiast dedicated to making group fitness enjoyable and inclusive. Katie shares her journey from struggling with body image to discovering a love for group fitness, and how she uses her platform to inspire others.  What we cover: importance of community, effective communication, and inclusivity...

EPISODE 394. In this episode of Fit Friends Happy Hour, host Katie explores the common struggle of exercise resistance, why it happens, and offers practical strategies to overcome these barriers. What we cover: Understanding mental and evolutionary reasons behind exercise resistance Overcoming barriers such as lack of time, motivation, fear, and fatigue Practical strategies to start moving again,...

EPISODE 393.  In this episode of 'Fit Friends Happy Hour,' host Katie dives into the topic of natural energy drinks like Celsius and Alani, examining their health claims, ingredients, potential hidden dangers, and whether or not they're okay for you. What We Cover: historical overview of energy drinks proprietary blends and lack of transparency in labeling how much caffeine should w...

EPISODE 392 Have you ever experienced pain or injury that stopped you from doing what you wanted to do? In this episode of Fit Friends Happy Hour, host Katie welcomes Dr. Tawny Kross, a specialist in chronic pain and founder of Ready Set Rewire. Dr. Kross shares her insights on helping women overcome chronic stress, pain, and inflammation through holistic approaches. What we cover: understanding c...

EPISODE 391. In this episode of Fit Friends Happy Hour, host Katie shares five simple yet effective tips to immediately improve your energy levels without relying on caffeine. What We Cover: How much water do you actually need What you're missing in your snacks for sustained energy The minimum dose for maximal benefits Connect with Katie: Weekly Non-Diet Newsletter | http://www.katiehake.com/...

EPISODE 390. Think you're fully embracing intuitive eating, but still not seeing results? The real reason might surprise you - and it's probably hiding in your bathroom scale.  What we cover: Why intuitive eating might not be working for some people the links it to weight-centric thinking Psychological and physical impacts of weight stigma and internalized weight bias Practical steps to...

EPISODE 389. Ever feel like your workout routine is running YOU instead of the other way around? or maybe you're like freaking obsessed with this one fitness thing but your body is just screaming at you to stop?? or maybe you're just burnt out, you're not seeing 'results' and motivation is overall LOW? Wherever you are at on your fitness journey I hope by sharing a little...

EPISODE 388. Ever wondered what intuitive eating really means? If so, I get it.  Lately, you see the term thrown around everywhere. From weight loss platforms like Noom to health coaches on social media, It gets confusing. You might be wondering things like, “Can I practice intuitive eating AND want to lose weight?” and “How are mindful eating and intuitive eating different?”  That’s why in this e...

EPISODE 387. In this episode of Fit Friends Happy Hour, host Katie interviews Dawn Lundin, a Registered Dietitian specializing in sports nutrition from a non-diet lens.   What We Cover: Dawn's personal journey overcoming heart surgery and achieving success in endurance sports The importance of individualized nutrition strategies for athletes and the impact of under-fueling on performance The...

EPISODE 386. In this episode of Fit Friends Happy Hour, Katie discusses how a 'less but better' mentality can help you reach your wellness goals in the new year. What We Cover: why less but better and what it means realistic tips to streamline your health habits what is therapeutic laziness Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newsletter Get started on your non-die...

EPISODE 385. In this episode of Fit Friends Happy Hour, Katie discusses the pitfalls of an all-or-nothing mindset and the importance of non-diet goals for overall health. What We Cover: why traditional goal setting often fails a more holistic approach to setting goals without focusing on the scale creating structure with flexibility Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newsl...

EPISODE 384. In this episode of Fit Friends Happy Hour, host Katie interviews Jessica Holden, a Registered Dietitian specializing in family-focused culinary nutrition.  What We Cover: Strategies for stress-free and enjoyable family mealtimes, fostering a positive relationship with food Tips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressures Pract...

EPISODE 383. In this episode of Fit Friends Happy Hour, host and Registered Dietitian, Katie Hake, answers all your questions about creatine. She answers questions like creatine monohydrate vs micronized creatine, loading phase, should you be taking creatine on rest days, and more.  What We Cover: finding the slight edge when it comes to focus what is creatine  the physical and mental benefits of...

EPISDOE 382. In this episode of Fit Friends Happy Hour, host Katie Hake interviews Registered Dietitian, Emily Welles, on the complex and often overlooked topic of diabulimia.  What We Cover: what is diabulimia intersection of disordered eating and blood sugar management  importance of supportive care in healthcare Connect with Emily: Email | emily@emilywellesnutritiongroup.com   Website | emilywe...

EPISDOE 381. In this episode of Fit Friends Happy Hour, Katie provides a life update covering various aspects such as food, fitness, and lifestyle. She discusses her personal exploration of mental focus supplements, inspired by her grandmother's battle with Alzheimer's.  What We Cover: practical tips for meal planning the importance of trying non-disruptive health experiments balancing c...