Fit Friends Happy Hour

This episode originally aired in April 2021, but it's one of our most powerful conversations on body image grief — and worth another listen. Whether it's your first time or a revisit, I hope it resonates just as deeply today.Did you know that body image is not just about how you see yourself in the mirror?Healing your relationship with your body involves unraveling the beliefs that you have about your body size. And that process is often emotional and heavy. That's why today, I'm bringing Bri Campos on the show to share her wisdom on body image grief.Bri is a licensed mental health counselor, a body image educator, and the founder of Body Image With Bri. She's passionate about all things body image and practices through the lens of Health at Every Size® and Intuitive Eating. Utilizing a weight-inclusive approach, she combines her clinical skills and lived experience to teach others how to maneuver through their own unique body image journeys.Listen in as she dives deep into body image grief and navigating feelings of hopelessness along the journey to body acceptance.Connect with Bri: Instagram Connect with Katie:Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Text me your AHA moment from today's episode!

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 stereotype.What We Cover:Why traditional meal prep gets a bad rap—and how to ditch the diet culture mentalityFive simple, flexible steps for prepping meals that fit your life (and don't require perfection)Real-life hacks for building tasty, balanced meals using options—not rigid rulesReady to make your week easier and your meals more enjoyable? Tune in and take meal prep off your stress list for good!Connect with Katie:Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Connect with us on the GRAM! | Send me a DMText me your AHA moment from today's episode!

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 more sustainable way to feel good in your body, this conversation is a must-listen.What We Cover:The real reasons diets “work” short term—and why that false hope fadesThe hidden costs of dieting, including biological backlash and mental burnoutHow intuitive eating and flexible nutrition offer freedom from the diet roller coasterConnect with Katie:Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Connect with us on the GRAM! | Send me a DMText me your AHA moment from today's episode!

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 struggles with rigid thinking, sensory food aversions, or the stress of diet culture, this conversation just might change how you approach nourishing your body—for good.What We Cover:What neurodivergence really means, how it overlaps with eating challenges, and why a one-size-fits-all approach falls flatHow to break free from all-or-nothing food rules and find structure and flexibility that actually works for unique brainsThe truth about processed foods, sugar, social media fear-mongering—and how to protect your mental (and nutritional) health from all the noiseConnect with Sam:Website | www.unmasked-nutrition.com Podcast | www.unmasked-nutrition.com/blogConnect with Katie:Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Text me your AHA moment from today's episode!

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 thinkingThe difference between discipline and self-trustWhat a growth mindset really looks like in real lifeFour powerful mindset tools to reframe setbacks, stay consistent, and build habits that actually lastHow anchoring your actions to your identity can change everythingWhether you're tired of starting over every Monday or just want a more compassionate way to care for your health, this episode gives you the tools to ditch perfection and start building momentum—for good.Connect with Emma:LinkedIn | www.linkedin.com/in/emmagbriggs Instagram | www.instagram.com/balancedwithemmaConnect with Katie:Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Text me your AHA moment from today's episode!

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 gainChallenging societal and personal beliefs about weight and body imageRedefining health and beauty through holistic self-care and intuitive eatingConnect with Katie:Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Text me your AHA moment from today's episode!

Send us a textEPISODE 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 cover:Journey from the beginning of the podcast to now and the impact of connecting with listenersA candid look at balancing work, childcare, and mom life, including current childcare setup and goals for future family growthPersonal reflections on fitness goals, training for a half marathon, and shifting prioritiesConnect with Katie:Get Strong with Virtual Training | www.katiehake.com/fitness-trainingJoin our FREE 5-Day Walking Challenge | Walk with Me!

Send us a textEPISODE 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 stagesHow to get started or reignite your energy againDebunking myths about getting bulky and the importance of progressive overload in trainingConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterJoin our FREE 5-Day Walking Challenge | Walk with Me!Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off

Send us a textEPISODE 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 realization that her environments were exacerbating her symptoms. What we cover:how to recognize  toxic surroundingsthe importance of having supportive friendspractical strategies for reclaiming one's health and well-beingConnect with Cynthia:Instagram FacebookLinkedInConnect with Katie:5-Day Walking Challenge | www.katiehake.com/walkCozy Earth Discount - Use code 'FITFRIENDS' for 40% off

Send us a textEPISODE 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 benefitpotential issues like cost and digestive discomforttips for assessing your nutritional needs and dietary gapsConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterJoin our FREE 5-Day Walking Challenge | Walk with Me!

Send us a textEPISODE 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 emotionswhy intuitive eating is a skillredefining successConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterWhat is Intuitive Eating? | Blog PostCozy Earth Discount - Use code 'FITFRIENDS' for 40% off

Send us a textEPISODE 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 tips for overcoming intimidation, appropriate class behavior, and etiquettecreating a positive and supportive fitness environment on both sidesConnect with Katie Hake:Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletterCheck your insurance benefits | http://www.katiehake.com/benefitsConnect with Katie Bragaw:Instagram | https://www.instagram.com/katiebragaw/Instagram | https://www.instagram.com/postclassbrag/Podcast | https://open.spotify.com/show/1gJlio6HuwINEbKGAsBm4K

Send us a textEPISODE 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 resistanceOvercoming barriers such as lack of time, motivation, fear, and fatiguePractical strategies to start moving again, including shifting your mindset, finding enjoyable activities, and building a support systemConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterCozy Earth Discount - Use code 'FITFRIENDS' for 40% off

Send us a textEPISODE 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 drinksproprietary blends and lack of transparency in labelinghow much caffeine should we really be consumingThis episode aims to educate listeners about making informed choices and encourages them to evaluate their own consumption habits.Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet the HTMA Bundle | www.katiehake.com/htma

Send us a textEPISODE 392Have 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 chronic pain, the role of the nervous system, and the importance of integrating rest and self-compassion in healingthe significance of recognizing and responding to subtle body signalscommon misconceptions about pain and weightstrategies for overcoming high achiever mentalitiesShare this episode with a friend!Connect with Katie:Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletterCheck your insurance benefits | http://www.katiehake.com/benefitsConnect with Dr. Kross:Instagram | http://www.instagram.com/dr.tawny.krossWebsite | http://www.drtawnykross.com

Send us a textEPISODE 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 needWhat you're missing in your snacks for sustained energyThe minimum dose for maximal benefitsConnect with Katie:Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletterBook a free strategy call | http://www.katiehake.com/scheduleCheck your insurance benefits | http://www.katiehake.com/benefits

Send us a textEPISODE 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 thinkingPsychological and physical impacts of weight stigma and internalized weight biasPractical steps to shift away from a weight loss mindset toward intuitive eating and body neutralityConnect with Katie:Book a free strategy call | http://www.katiehake.com/scheduleCheck your insurance benefits | http://www.katiehake.com/benefits

Send us a textEPISODE 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 behind the scenes on my own fitness journey that you'll be inspired to take the next best step on your own.Connect with Katie:Book a free strategy call | http://www.katiehake.com/scheduleOmorpho Weighted Vest: https://www.omorpho.com - use code 'kthake' for %15 off

Send us a textEPISODE 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 episode I'm tackling those questions and breaking down what intuitive eating is all about by defining each of the 10 principles. Tune in to clear the confusion! and better yet...share this episode with a friend!Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

Send us a textEPISODE 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 sportsThe importance of individualized nutrition strategies for athletes and the impact of under-fueling on performanceThe concept of 'race weight' and the psychological and physical implications of obsessing over body composition in sportsConnect with Dawn:Instagram | https://www.instagram.com/restoreeasedietetics/Website | http://www.restoreeasedietetics.comConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoaching

Send us a textEPISODE 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 meansrealistic tips to streamline your health habitswhat is therapeutic lazinessConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingBook a free strategy call | www.katiehake.com/schedule

Send us a textEPISODE 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 failsa more holistic approach to setting goals without focusing on the scalecreating structure with flexibilityConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingLinks Mentioned:Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt

Send us a textEPISODE 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 foodTips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressuresPractical advice for meal planning, managing grocery budgets, and making mealtime fun and engaging for both parents and kidsConnect with Jessi:Instagram | https://www.instagram.com/the.kitchen.invitation/Facebook | Stress Free Family Cooking FB GroupWebsite | https://thekitcheninvitation.com/Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoaching

Send us a textEPISODE 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 focuswhat is creatine the physical and mental benefits of creatine, specifically for womenConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingLinks Mentioned:Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt00:00 Introduction to Vitality00:11 Cold Plunging for Vitality00:49 Healthy Aging: Muscle Mass and Bone Density01:21 Exploring Creatine: Benefits Beyond Bodybuilding01:44 Mental Focus and Supplements03:32 Magic Mind: A Mental Performance Shot06:49 Creatine: Physical and Brain Benefits13:10 Dosage and Forms of Creatine16:51 Final Thoughts and Recommendations18:04 Conclusion and Contact Information

Send us a textEPISDOE 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 diabulimiaintersection of disordered eating and blood sugar management importance of supportive care in healthcareConnect with Emily:Email | emily@emilywellesnutritiongroup.com Website | emilywellesnutritiongroup.com Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoaching

Send us a textEPISDOE 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 planningthe importance of trying non-disruptive health experimentsbalancing career and mom life Get Magic Mind at 50% off with the Black Friday offer, available only through my link until December 6th: https://ww.w.magicmind.com/fitfriendsbf  Connect with Katie Hake:HTMA Black Friday Bundle | Save your spotNon-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoaching

Send us a textEPISODE 380.What if you could head into the holiday season feeling confident with your plate, your body, and the many conversations? Guest expert, Dr. Kori Miller, a health professional specializing in counseling, psychology, and intuitive eating, shares her tips and tricks to help you master your emotions and get the most out of this holiday season.What we cover:- Strategies for setting and maintaining boundaries during holiday gatherings - The role of self-compassion especially with grief- Practical tips for navigating holiday-related challenges and fostering a positive mindsetConnect with Katie Hake:HTMA Black Friday Bundle | Save your spotNon-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingConnect with Dr. Miller:Website | www.growyourcapacity.comFacebook | Connect here

Send us a textEPISODE 379. Have you ever experienced burnout? Are you constantly reaching for the 2pm coffee and candy? Today we explore the importance of minerals in combating fatigue and burnout. Katie puts on her RD hat to discuss essential minerals like magnesium, sodium, potassium, calcium, iron, zinc and more. What we cover:what minerals are and why they matterpersonal testing experienceintentional and purposeful supplementationConnect with Katie Hake:HTMA Black Friday Bundle | Save your spotNon-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingLinks Mentioned:Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt

Send us a textEPISODE 378.Have you ever been told your cortisol is too high or that you need to heal your gut? Ever considered a different way to eliminate acne without hormonal birth control? Tune in as Katie interviews guest expert, Taylor Lechner MFN, RD, LD on all things hormone health from a non-diet lens. What We Cover:significance of cortisol levelsimportance of addressing root causes of hormonal imbalances rather than using quick fixes like supplements or restrictive dietsdeep dive into hormonal birth control and how to safely transition offConnect with Katie Hake:Non-Diet Newsletter | www.katiehake.com/newsletterCheck your insurance benefits | www.katiehake.com/benefitsGet started on your non-diet journey | www.katiehake.com/nutritioncoachingConnect with Taylor Lechner:Website | https://lknutritionohio.comInstagram | @lknutritionohio

Send us a textEPISODE 377.There may be a way you can help the kiddo in your life feel confident and comfortable in their body as an adult. Tune in as Katie interviews guest expert, Katie Badger MS, RDN, LDN, CLC on all things raising kids in diet culture. What We Cover:how to raise intuitive eaters - children and teensthe importance of weight-inclusive care for adolescentsGLP-1's in kids and the futuretips and language shifts to have around food with kidsConnect with Katie Hake:Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsGet started on your non-diet journey | www.katiehake.com/nutritioncoachingConnect with Katie Badger:Website | www.everybodynutritionrd.comInstagram | @EveryBodyNutritionRDLinkedIn | www.linkedin.com/in/katieabadger

Send us a textEPISODE 376.Have you ever felt uncontrollably drawn to sugary snacks or struggled with the idea that sugar might be addictive? Tune in as Katie addresses these concerns with a science-backed perspective and provides practical advice on developing a healthier relationship with food. What We Cover:the updated research around sugarWhat actually feeds the cyclepractical tips for food neutralityConnect with Katie:Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsGet started on your non-diet journey | www.katiehake.com/nutritioncoachingResearch:https://www.rachelleheinemann.com/podcast/do-i-have-sugar-addictionhttps://marcird.com/sugar-addiction-summary-science/https://www.rachaelhartleynutrition.com/blog/2016/09/reasons-youre-not-addicted-to-sugarhttps://christyharrison.com/foodpsych/4/truth-about-food-addiction-marci-evans-eating-disordershttps://www.evelyntribole.com/resources/studies/

Send us a textEPISODE 375.Ever struggle to keep up with that dreamy instagram-able 5am routine? This episode of Fit Friends Happy Hour dives into staying motivated with early morning routines and routines in general. Host Katie shares her latest updates since January, helping you build habits and stay energized for the long haul, not just short sprints.What We Cover:How internal desires can triumph over external motivationsPractical tips for habit stacking to make routines stickyThe role of community and technology in keeping you accountable and motivatedWhether it's healthy eating, regular movement, or a more resilient brain - tune in to learn how to reshape your mornings and thrive throughout your day!Connect with Katie:Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsGet started on your non-diet journey | www.katiehake.com/nutritioncoaching

Send us a textEPISODE 374.You ever feel 'YUCK' after eating a certain food? (and not because it was expired) This episode of Fit Friends Happy Hour explores the concept of food guilt. A recent survey highlights that 29% of food consumption causes guilt for Americans, impacting decision-making in meals, but it doesn't have to be that way for you too.What We Cover:Reasons for food guilt and why it mattersThe mental and social repercussions of food guiltStrategies to overcome the yuck!Connect with Katie:Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsGet started on your non-diet journey | www.katiehake.com/nutritioncoaching

Send us a textEPISODE 373.In this episode of Fit Friends Happy Hour, Katie interviews Barb Puzanovava, an ACE Certified Personal Trainer and Behavior Change Specialist, known as THE Non-Diet Trainer. They discuss the concept of joyful movement, focusing on pleasure rather than aesthetics, and the significance of making fitness inclusive and accessible to all. Barb shares her personal journey, insights on overcoming diet culture, and practical advice for finding and enjoying movement regardless of one's starting point. What We Cover:Redefining fitness goalsA key component of sustainable movementStrategies for navigating traditional gym cultureConnect with Barb:InstagramLearn More about BarbWorkout with Barb!Connect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsBook a free strategy call | www.katiehake.com/schedule

Send us a textEPISODE 372.In this episode of Fit Friends Happy Hour, host Katie addresses the challenges of maintaining good nutrition amidst a hectic schedule. She shares her top 10 tips for integrating healthy eating habits into a busy lifestyle. What We Cover:Why you should prioritize protein as your first meal of the dayWays to shortcut your meal prep, especially as a busy professionalMindset hacks for implementing nutrition in a way that's easyJoin us as we tackle the complexities of health overwhelm and empower you to take manageable steps towards a healthier, happier you.Connect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsBook a free strategy call | www.katiehake.com/schedule

Send us a textEPISODE 371.In this week's episode of Fit Friends Happy Hour, Katie delves into the all-too-common feeling of health overwhelm and offers practical tips to simplify your wellness journey. If you've been juggling a stressful job, complex health issues, or just feeling stuck in a cycle of unhealthy habits, overwhelmed with too many things to do, this episode is for you. Katie shares actionable insights to help you shift your mindset and develop sustainable health routines, all while emphasizing the importance of self-compassion and realistic goal-setting.What We Cover:What health overwhelm is, common causes, and the pressure to achieve perfect healthImportance of adopting a growth mindset, celebrating small wins, and starting with health basics Ways to manage health-related anxiety, the importance of setting boundaries, and how to create a supportive environment  Join us as we tackle the complexities of health overwhelm and empower you to take manageable steps towards a healthier, happier you.Connect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsBook a free strategy call | www.katiehake.com/schedule

Send us a textEPISODE 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 changesAdapting fitness routines to seasonally changing schedules and prioritiesStaying motivated as days become shorter and colderBenefits of seasonal produceAddressing Seasonal Affective Disorder (SAD)Daily morning routines for moms to set the tone of the dayConnect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsBook a free strategy call | www.katiehake.com/schedule

Send us a textEPISODE 369. In this week's episode of Fit Friends Happy Hour, we discuss:The diet cycle and its impact on mental healthHow diet culture influences our brain, health, and self-perceptionPractical tips on integrating intuitive eating principlesInsights from Jenn Elliott, psychotherapist and intuitive eating counselor, on balancing mental and physical wellnessWith 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.Connect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsBook a free strategy call | www.katiehake.com/schedule

Send us a Text Message.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 vegetablesTips to make vegetables more palatable (and even enjoyable!)The importance of mindsetGradual exposure to change taste preferences over timeConnect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsBook a free strategy call | www.katiehake.com/schedule

Send us a Text Message.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.Connect with Katie:Book a free strategy call | http://www.katiehake.com/scheduleCheck your insurance benefits | https://www.katiehake.com/checking-insurance-benefits

Send us a Text Message.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.Connect with Katie:Book a free strategy call | http://www.katiehake.com/scheduleCheck your insurance benefits | https://www.katiehake.com/checking-insurance-benefits

Send us a Text Message.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 youMeet 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 therapyWellness for new momsAbout Bailey OschmanBailey 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.comFit Mama in 30 Core Recovery Program: members.fitmamain30.com/offers/uADLxd7L/checkoutConnect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

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

Send us a Text Message.363. How's your summer? Ugghh…if you carry body image baggage, you may dread this question.In this episode, we're kicking the ‘summer body' myth out the window. Really far out there. Because every body should enjoy summer, regardless of shape or size.Summer is actually the perfect time to start trusting your body and its signals. BBQs and beach time give opportunities to enjoy your food and find joyful movement experiences. Let's use this summer to get comfortable with a new mindset around food and movement. After this episode, you'll have 5 tips for embracing the season and finding ways to actually enjoy your summer, body baggage aside. Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

Send us a Text Message.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. Connect with Katie:Book a free strategy call | http://www.katiehake.com/scheduleResources mentioned in this episode: Blog post | What is the binge restrict cycle? 

Send us a Text Message.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 completelyWhat 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 Connect with Katie:Book a free strategy call | http://www.katiehake.com/scheduleConnect with Kerry:Instagram | https://www.instagram.com/dietitiankerry/Resources mentioned in this episode: https://www.usdairy.com/This episode is brought to you by Milton's!Get a FREE cauliflower crust pizza when you sign up to host a pizza party.Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.Claim your free pizza below! https://www.miltonscraftbakers.com/my-pizza-party

Send us a Text Message.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/scheduleResources mentioned in this episode: She's Well Fed Podcast, hosted by Jessie Steffes | https://www.sheswellfed.com/podcastThis episode is brought to you by Milton's!Get a FREE cauliflower crust pizza when you sign up to host a pizza party.Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.Claim your free pizza below! https://www.miltonscraftbakers.com/my-pizza-party

Send us a Text Message.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. Connect with Katie:Book a free strategy call | http://www.katiehake.com/scheduleThis episode is brought to you by Milton's!Get a FREE cauliflower crust pizza when you sign up to host a pizza party.Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.Claim your free pizza below! https://www.miltonscraftbakers.com/my-pizza-party

Send us a Text Message.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.Connect with Katie:Book a free strategy call | http://www.katiehake.com/scheduleThis episode is brought to you by Milton's!Get a FREE cauliflower crust pizza when you sign up to host a pizza party.Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.Claim your free pizza below! https://www.miltonscraftbakers.com/my-pizza-party

Send us a Text Message.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 workPossible GLP-1 side effectsThe importance of body autonomy and how to support someone on these meds, even if you don't agree with their choiceAbout 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.This episode is brought to you by Milton's!Get a FREE cauliflower crust pizza when you sign up to host a pizza party.Fire up your pizza oven—or even just your regular oven—and enjoy a perfectly crispy crust. Don't miss out on this delicious offer.Claim your free pizza below! https://www.miltonscraftbakers.com/my-pizza-party

Send us a Text Message.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!Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule