Follow Your Gut

Did you know your liver isn't just responsible for processing alcohol? It actually plays a major role in metabolism, hormone balance, blood sugar balance, and fat storage? So if you struggle with stubborn weight and you don't know why, this episode is for you! Show notes: www.katspangler.com/blog/164 FB Group: https://tinyurl.com/y5pfzgyx Music: https://tinyurl.com/w4ydwk8

Do you feel like you know what to eat and how to exercise but you just can't seem to stick with those healthy habits long enough to see (or maintain) results? Then this episode is for you my friend! Show notes: www.katspangler.com/blog/163 FB Group: https://tinyurl.com/y5pfzgyx Music: https://tinyurl.com/w4ydwk8  

Some of the greatest teachers in my life have been the authors that line my bookshelves, helping me work through crushing self-doubt, a hard core all-or-nothing mindset, limiting beliefs, people-pleasing, trauma, nutrition confusion and so much more. And today I'm revealing the best of the best! Show notes: www.katspangler.com/blog/162 FB Group: https://tinyurl.com/y5pfzgyx

Do you get that burning feeling in your chest after eating? Do you get that hot, sour, acidic taste in the back of your throat? THEN do you reach for an antacid? If so, STOP RIGHT THERE and listen to this episode! Show notes: www.katspangler.com/blog/161   FB Group: https://tinyurl.com/y5pfzgyx  

Did you know inflammation isn't just the precursor to all chronic diseases, but it can even inhibit your weight loss goals? That's right. It can reduce your satiety hormones, lower your metabolism, AND cause insulin resistance. Which is why today we're talking about how to conquer it once & for all. Show notes: www.katspangler.com/blog/160 FB Group: https://tinyurl.com/y5pfzgyx

Struggling to get (and stay) motivated? You're not alone. In today's episode I'm sharing 5 proven ways to light the fire under your butt and get you taking consistent action towards your goals with more excitement, energy, and joy!  Show notes: www.katspangler.com/blog/159 FB Group: https://tinyurl.com/y5pfzgyx

Do you wake up every morning just dragging ass? Do you get hit with that mid-day slump? Does the thought of having to cook or workout exhaust you? Fatigue can not only inhibit our health goals, it can really diminish our quality of life. Today we're talking about how to overcome it once and for all. Show notes: www.katspangler.com/blog/158 FB Group: https://tinyurl.com/y5pfzgyx

You finish a stressful day at work, come home, and pour yourself a glass of wine or two. It's what you always do. No big deal, right? Well in today's episode we're talking about exactly how that night cap may be impacting your goals and how to incorporate alcohol without derailing your progress.  Show notes: www.katspangler.com/blog/157 FB Group: https://tinyurl.com/y5pfzgyx

Do you struggle with low energy, cravings, and low motivation throughout the day? It may be your morning routine. Join us today as we cover the 3 biggest mistake people make in the morning that leads to self-sabotage and struggle the rest of the day! Show notes: www.katspangler.com/blog/156 FB Group: https://tinyurl.com/y5pfzgyx

Do you feel like weight loss shouldn't be so hard? I agree. The dieting world with all its contradictory advice has made it seem impossible to make the 'right' food choices. Which is why in this episode we're trading out the confusion and overwhelm for some weight loss wisdom that has been overlooked and underutilized for far too long.  Show notes: www.katspangler.com/blog/155 FB Group: https://ti...

Have you ever started a vacation feeling fit and fab, but came home feeling like a beached whale after going full f*ck it for 5 days straight? In today's episode, I'm going to teach you my best strategies for enjoying your vacation without completely derailing your health or weight loss goals!  Show notes: www.katspangler.com/blog/154 FB Group: https://tinyurl.com/y5pfzgyx

Do you feel like food consumes far too much of your mind? Do you get hit with massive cravings every night? Do you feel out of control when eating your favorite treat foods?? This episode will help get you to the bottom of it! Show notes: www.katspangler.com/blog/153 FB Group: https://tinyurl.com/y5pfzgyx

Did you know lack of quality sleep can reduce your metabolism, increase your hunger hormones, exacerbate food cravings, and suppress fat oxidation (ie weight loss)? In today's episode we discuss the habits that are getting in the way of those ever important zzz's. Show notes: www.katspangler.com/blog/150 FB Group: https://tinyurl.com/y5pfzgyx

I always heard tapping was an effective tool for anxiety and depression. Little did I know it's also proven to be effective for food cravings, fibromyalgia, insomnia, and so much more. In today's episode we're talking all about what EFT tapping is and how it works for so many ailments in the body.

Do you experience stubborn weight, gas, bloating, constipation, diarrhea, heartburn, ADD, depression, anxiety, brain fog, eczema, acne, lethargy, allergies, or autoimmune disease? This may sound like a random list of symptoms but it all could point to food sensitivities. In today's episode we're covering what exactly food sensitivities are, how we get them, how they affect our body in so many ways...

I have a confession to make. I'm a gut health coach and I just got diagnosed with 2 major gut problems and it is going to take some of the most restrictive dieting I've ever done to fix it. In today's episode I'm going to share the approach that will hopefully save both my gut and my sanity.  Show notes: www.katspangler.com/blog/149 FB Group: https://tinyurl.com/y5pfzgyx Music: tinyurl.com/w4ydwk8...

Do you know you should eat more fruits and veggies, but every time you buy them they end up slowly rotting away in your veggie drawer? Unseen. Unused. Unappreciated. *tear* Well not to worry, I'm going to teach you how to make them the star of the show and never go bad in your fridge again! Show notes: www.katspangler.com/blog/148 FB Group: https://tinyurl.com/y5pfzgyx Music: tinyurl.com/w4ydwk8

Whether it's jumping on a diet for the 100th time, gorging on junk after eating well for a week, or being our own worst bully, we all do things that we know are sabotaging ourselves in the long run. Today I'm helping you get to the root of those behaviors and finally break those unhelpful patterns. Show notes: www.katspangler.com/blog/147 FB Group: https://tinyurl.com/y5pfzgyx Music: tinyurl.com/w...

We've talked at length about how your gut impacts your metabolism, cravings, hormones, mood, emotional eating, energy, and everything in between. So the question is, how do you fix a broken gut? Well, I give you all the answers in this episode! (hint: probiotics aren't the solution).  ps Listen all the way to the end for a special surprise!   Show notes: www.katspangler.com/blog/146 FB Group: http...

Have you ever looked at a nutritionist or personal trainer and wondered if their routine is as perfect as it seems on social? Well today I'm giving you a peak behind the curtain at just how imperfect a health coach's habits really are! Show notes: www.katspangler.com/blog/141 FB Group: https://tinyurl.com/y5pfzgyx Music: tinyurl.com/w4ydwk8 

Do you feel like no matter what you do, you can't get the scale to budge? Maybe you found success following certain habits, but now they've stopped giving you results? I know a plateau can be so frustrating when you feel like you're giving it your all, which is why today I'm going to break down exactly what causes them to happen and how to bust through them without starving yourself. Show notes: w...

With summer (and the bikinis that come with it) speeding around the corner, I know you may be tempted to reach for a cleanse or detox to tighten up those 'trouble zones'. Now if you're going to do that, let's make sure you're doing it the RIGHT way and not damaging your metabolism in the process! Show notes: www.katspangler.com/blog/141 FB Group: https://tinyurl.com/y5pfzgyx Music: tinyurl.com/w4y...

It's no secret that I'm a big believer in therapy. I went as a kid, I went all through college, and I dove back in during the pandemic. The lessons I've learned have been game changers in helping me heal and thrive in a way I never knew was possible which is why today I'm sharing those exact lessons with you.  Show notes: www.katspangler.com/blog/142 FB Group: https://tinyurl.com/y5pfzgyx Music: t...

We all hate that feeling. Our stomach is distended, we feel fluffier than usual, and buttoning our pants becomes a chore. It's the belly bloat, come to ruin our day! In today's episode, I'm sharing my very best tips for how to beat that belly bloat and slim down fast (of course in a HEALTHY way)! Show notes: www.katspangler.com/blog/141 FB Group: https://tinyurl.com/y5pfzgyx Music: tinyurl.com/w4y...

Xylitol, monk fruit, Stevia, honey... so many choices and so much confusion over which options are going to help or hurt your health and waistline. Today I'm clearing things up so you know exactly what type of sweeteners you should include and avoid to reach your goals faster. Show notes: www.katspangler.com/blog/139 FB Group: https://tinyurl.com/y5pfzgyx Music: tinyurl.com/w4ydwk8