Follow Your Gut

So many people think the key to consistency is motivation. It isn't. The key is having the discipline to take action particularly when you don't feel like doing what you KNOW you should be doing. Luckily discipline isn't a character trait, it's a skill. And I'm teaching you exactly how to hone it. Show notes: www.katspangler.com/blog/214   FB Group: https://tinyurl.com/y5pfzgyx  

Recently I was faced with a challenge I haven't faced in years and didn't think I would have to face now... losing the dreaded 'last 10 pounds.' After gaining weight in Greece I had to put my own advice to the test and am sharing the exact steps I took to get it off without any form of deprivation. Show notes: www.katspangler.com/blog/213   FB Group: https://tinyurl.com/y5pfzgyx  

Recently I was faced with a challenge I haven't faced in years and didn't think I would have to face now... losing the dreaded 'last 10 pounds.' After gaining weight in Greece I had to put my own advice to the test and am sharing the exact steps I took to get it off without any form of deprivation. Show notes: www.katspangler.com/blog/212    FB Group: https://tinyurl.com/y5pfzgyx  

Looking to reach healthy cholesterol levels naturally? In today's episode you'll discover the connection between cholesterol, stress, diet, and liver health while getting tons of actionable advice to move the needle in the right direction! Show notes: www.katspangler.com/blog/211   FB Group: https://tinyurl.com/y5pfzgyx  

Feeling overwhelmed by persistent health issues? In today's podcast, we explore the depths of functional nutrition coaching. Get acquainted with its core principles and decide if it aligns with your desire for a more balanced and vibrant life! Show notes:  www.katspangler.com/blog/210   FB Group: https://tinyurl.com/y5pfzgyx  

Join the conversation about adrenal fatigue through a personal lens as I share the role stress plays in my mom's biggest health challenges. Together we'll explore the nuances of adrenal dysfunction, unraveling its symptoms and stages, and gain insights into powerful recovery strategies. Show notes:  www.katspangler.com/blog/209 FB Group: https://tinyurl.com/y5pfzgyx  

Are you afraid to eat bananas because they have 'too much sugar'? Do you beat yourself up if you allow yourself one tiny treat, convinced you've ruined your progress? Today we're tackling food fear and are learning how to find food freedom instead.  Show notes: www.katspangler.com/blog/208   FB Group: https://tinyurl.com/y5pfzgyx  

Are you afraid to eat bananas because they have 'too much sugar'? Do you beat yourself up if you allow yourself one tiny treat, convinced you've ruined your progress? Today we're tackling food fear and are learning how to find food freedom instead.  Show notes:  www.katspangler.com/blog/207    FB Group: https://tinyurl.com/y5pfzgyx  

Should you be using a castor oil pack on your healing journey? If you want glowing skin, luscious hair, a happy liver, and balanced hormones the answer may be yes! Listen in to learn all about the healing tool I almost overlooked. Show notes: www.katspangler.com/blog/206  FB Group: https://tinyurl.com/y5pfzgyx  

Do you feel a cloud of fatigue over you no matter how many hours of sleep you get? No matter how many cups of coffee you drink? No matter how many naps you take? Today I'm sharing some surprising culprits of chronic fatigue! Show notes: www.katspangler.com/blog/205   FB Group: https://tinyurl.com/y5pfzgyx  

There are 3 things required to develop an autoimmune disease: a genetic predisposition, a stressor (mental or physical), and gut dysbiosis. Today I'm sharing HOW your gut can turn your immune system against you and the 5 steps it takes to reverse the damage. Show notes: www.katspangler.com/blog/204   FB Group: https://tinyurl.com/y5pfzgyx  

You know that little (or not so little) tire of fat that forms around your belly when you hit menopause that seems to defy the laws of weight loss? The one that resists every diet attempt and workout routine? Today you'll finally understand why it happens and the most effective way to get rid of it! Show notes: www.katspangler.com/blog/203   FB Group: https://tinyurl.com/y5pfzgyx  

If you know me you probably know my story of healing my relationship with food, working through body image issues, and yes, healing my gut. But this is the first time I'm giving you the full 2-decade story of how I holistically healed my broken body (along with all the drama it took to get here). Show notes: www.katspangler.com/blog/202 FB Group: https://tinyurl.com/y5pfzgyx

Spring is in the air and along with it comes a whole lot of pollen! And while it may be tempting to just pop antihistamines every day, that comes with a set of potential long-term problems. So if you want a more natural way to reduce those stubborn allergy symptoms, tune in to today's episode!  Show notes: www.katspangler.com/blog/201 FB Group: https://tinyurl.com/y5pfzgyx  

Have you ever looked at an old photo and thought, 'Damn I looked good, how did I think I was fat back then?!' Most of my clients have. Remember confidence doesn't come from how we look, it's an inside job. And today I'm sharing how to boost that confidence whether you're at your goal weight or not!  Show notes: www.katspangler.com/blog/200   FB Group: https://tinyurl.com/y5pfzgyx  

  What would you say if I told you you could have all of your favorite meals, snacks, and treats and STILL lose weight and improve your health? In today's episode I'm sharing the secret that's kept my inner foodie happy through years of healing work!  Show notes: https://www.katspangler.com/blog/199    FB Group: https://tinyurl.com/y5pfzgyx  

Want someone to just tell you what to eat? What are the rules? What's allowed? Not allowed? I get it, that is the simplicity and clarity required as a novice health warrior. But eventually you need to develop the skill of navigating the complexity of health mixed with life. Let me show you how.  Show notes: www.katspangler.com/blog/198   FB Group: https://tinyurl.com/y5pfzgyx  

If you've ever been frustrated with yourself because you have a goal you REALLY want, but you just can't get yourself to make the changes necessary to achieve it, you might be trying to skip a phase of change or 2. Today we're digging into what the phases of change are and how to move through them.  Show notes:  www.katspangler.com/blog/197 FB Group: https://tinyurl.com/y5pfzgyx  

So you had a bit of a food bender that you didn't plan on and now you're stressing out feeling like you've ruined your progress... how do you get back on track? Today I'm going over the most important must-do's to bounce-back.  Show notes: www.katspangler.com/blog/196   FB Group: https://tinyurl.com/y5pfzgyx  

So you had a bit of a food bender that you didn't plan on and now you're stressing out feeling like you've ruined your progress... how do you get back on track? Today I'm going over the biggest mistakes I see people make, and next week we're talking what you should do instead! Show notes: www.katspangler.com/blog/195     FB Group: https://tinyurl.com/y5pfzgyx  

As much as we like to avoid deprivation diets, sometimes you HAVE to do an elimination diet for the sake of your health. Heck, I did one for 9 months straight. And I'm going to share how I did it without going completely insane.    Show notes: www.katspangler.com/blog/194   FB Group: https://tinyurl.com/y5pfzgyx  

As much as we like to avoid deprivation diets, sometimes you HAVE to do an elimination diet for the sake of your health. Heck, I did one for 9 months straight. And I'm going to share how I did it without going completely insane.  Show notes: www.katspangler.com/blog/193 FB Group: https://tinyurl.com/y5pfzgyx  

Do you ever get stuck between your ideal body and your ideal lifestyle? Like, you want to be lean, toned, and feel good in your skin, but you also want to relax and enjoy having fun with friends and family. In this episode, I'm teaching you how to have both. Show notes:  www.katspangler.com/blog/192   FB Group: https://tinyurl.com/y5pfzgyx  

Last week I was feeling incredibly stuck, frustrated, and lost in one area of my life. And in the past that would have only meant one thing: bingeing. Now I have a whole arsenal of tools to pull from and I'm sharing it with you so we can feel and release negative emotions instead of repressing them. Show notes: www.katspangler.com/blog/191 FB Group: https://tinyurl.com/y5pfzgyx  

I could find 100 articles proving the benefits AND the dangers of coffee. This is the crux of nutrition and it's why so many people are overwhelmed and confused. So today we're looking at both sides of the coffee debate and helping you decide for yourself if it's best for YOUR body. Show notes: www.katspangler.com/blog/190     FB Group: https://tinyurl.com/y5pfzgyx