Fit Friends Happy Hour

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...

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’...

'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 b...

When you think about someone with an eating disorder, you probably picture an extremely thin teenage girl, thanks to media-driven stereotypes, but the truth is that eating disorders can impact people of any age, gender, or body composition. In fact, even elementary-aged kids are at risk. That’s why today, I’m bringing Courtney Vickery, MS, RD, LD on the show to shed light on what puts a child at r...

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...

Do you feel like your metabolism has slowed down? Maybe you’re feeling sluggish or you’ve been stressing about gaining weight. If this sounds familiar, today’s episode is for you!  Listen in as I explain what metabolic adaptation is, how to know if you have a slowed metabolism, and what to do to heal your metabolism.  You’ll walk away from this episode understanding why diets aren’t sustainable an...

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...

Can intuitive eating really help you find food freedom and overcome overeating?  Maybe you’ve even heard stories about people who can have candy lying around and only eat it until they’re satisfied.  And sure, that level of food freedom sounds great!  But you might be wondering, “Is the idea of being released from the shame of overeating too good to be true?” or “I know it works for others, but wi...

Food additives are everywhere, and It’s almost impossible to find a yummy snack on a grocery store shelf that doesn’t include an ingredient that’s impossible to pronounce.   Many of us have heard that foods containing many ingredients that are hard to recognize can be harmful to our health, but Is there actually any scientific evidence to support that?    In today’s episode, I’m demystifying food...

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...

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 sid...

Do you struggle with emotional eating? Wonder how you can break the cycle of using food to suppress or soothe negative emotions that come up for you? If so, you’ll want to stick around for today’s short but super informative episode.    I’m revealing a common misconception about emotional eating and giving you steps you can take to heal your relationship with food.    You’ll walk away from this ep...

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 episod...

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 th...

In today’s episode, I’m sharing the books that have helped me and dozens of clients ditch dieting for good! These 5 books are must-reads for anyone who needs to dig into the nitty gritty research before committing to going on a non-diet journey. There are also some great ones on the list for the seasoned intuitive eater who just needs a fresh perspective to help reignite the fire to keep embracing...

Have you ever been forced to take a rest day? Whether you’re feeling sick or stressed, missing the gym at some point is inevitable. But so often, I see clients experiencing a lot of anxiety around missing their usual workout - and I’ve totally been there myself!  That’s why today, I’m bringing Taylor Lechner MFN, RD, LD on the show to chat about what a healthy relationship with exercise looks like...

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’...

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 experience...

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 exerc...

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 an...

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 ma...

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...

Are you curious about how to travel without getting jet lag or throwing all your self-care routines to the wayside? Wondering what it looks like to eat intuitively while traveling? If so, you’re in luck with today’s episode! Listen in as I share my 10 best tips for feeling like your best self while traveling.    Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/schedule Registe...

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...

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&ap...