Life Unleashed

These past few months have been wild... in the best way. I'm finally getting some answers with my health, dating with a totally new mindset, and finally launching biz ideas I've had for years. Let's talk about how to navigate the messy middle of it all.  Show notes Check out The Club - My membership for symptom-free living with hypothyroidism Book a consultation!  Grab your FREE hypothyroid weight loss guide! 

Dr. Hogan busts injury recovery myths and shares what actually works for chronic pain like plantar fasciitis, low back pain, and runner's knee. Learn why RICE is outdated, when to rest vs push, and what tools help—or hurt—your healing. Show notes Check out The Club - My membership for symptom-free living with hypothyroidism (It's going from $29/month to $49/month this Friday!) Book a consultation!  Grab your FREE hypothyroid weight loss guide! 

Wearing a blood glucose monitor taught me that even a healthy lifestyle can have hidden imbalances. Discover which “clean” foods spiked me, what worked to stabilize me, and whether CGM tracking is worth it for your health goals. Show notes Check out The Club - Join our June fitness challenge! Book a consultation!  Grab your FREE hypothyroid weight loss guide! 

Self-care isn't just bubble baths and face masks — it's an essential pillar to healing your hormones, gut, and relationship with food. In this episode, we unpack the science behind real self-care and share simple, powerful ways to start feeling better fast. Show notes Check out The Club - My membership for symptom-free living with hypothyroidism Book a consultation!  Grab your FREE hypothyroid weight loss guide! 

Some of the most highly promoted biohacks (like cold plunges and extended fasting) are horrible for woman. From cycle syncing to EMF detox, discover science-backed strategies that actually support *female* hormones, energy, and aging—straight from the world's top hormone experts. Show notes Check out The Club - My membership for symptom-free living with hypothyroidism Book a consultation!  Grab your FREE hypothyroid weight loss guide! 

Some of the most highly promoted biohacks (like cold plunges and extended fasting) are horrible for woman. From cycle syncing to EMF detox, discover science-backed strategies that actually support *female* hormones, energy, and aging—straight from the world's top hormone experts. Show notes: www.katspangler.com/blog/270   The Club: www.katspangler.com/the-club  Get in touch! www.katspangler.com/consultation

Tired of feeling like your body is working against you? Hashimoto's is more than just a thyroid issue—it's an autoimmune disease with hidden triggers that are likely still sabotaging your health and wellbeing. In this episode, we reveal what's keeping you stuck and how to finally feel better! Show notes: www.katspangler.com/blog/269   The Club: www.katspangler.com/the-club   Get in touch! www.katspangler.com/consultation 

Tired of feeling like your body is working against you? Hashimoto's is more than just a thyroid issue—it's an autoimmune disease with hidden triggers that are likely still sabotaging your health and wellbeing. In this episode, we reveal what's keeping you stuck and how to finally feel better! Show notes: www.katspangler.com/blog/268   The Club: www.katspangler.com/the-club  (use code 101010club at check out this week only!)

Skincare isn't just skin deep. Dr. Barbara Paldus breaks down the powerful link between gut health, inflammation, and chronic skin issues—plus holistic solutions that actually work. Want to try Codex Labs products for 20% off?? Click here! Show notes: www.katspangler.com/blog/267    The Club: www.katspangler.com/theclub 

Supplements. Powerful healing tool or overhyped waste of money? Are colostrum and AG1 all they're cracked up to be? Which supplements should everyone be on? What brands are actually reputable? Kat gives all the answers you've been looking for plus specific recommendations in today's episode! Show notes: www.katspangler.com/blog/266  The Club: www.katspangler.com/theclub 

If you think the key to transformation is doing more - more workouts, more restrictive diets, having more motivation - you'd be wrong. The true key to transformation?? Simplicity. Learn how to finally make changes that last by doing LESS in this week's episode.  Show notes: www.katspangler.com/blog/265     The Club: www.katspangler.com/theclub 

Join us for our Valentine's episode with guest Anya Shakh! Discover insights on navigating modern relationships and improving intimacy. Anya shares strategies to inspire masculine leadership, enhance your sex life, and avoid common relationship pitfalls.  Show notes: www.katspangler.com/blog/264   The Club: www.katspangler.com/theclub 

If you know me, you know as a coach I always prefer to go first, get messy, and then share the lessons I learned with you so you have an easier time as you pursue the life you want. Which is why I'm rounding up 33 lessons I've learned over the years in honor of my 33rd birthday. Show notes: www.katspangler.com/blog/263    The Club: www.katspangler.com/theclub 

If you know me, you know as a coach I always prefer to go first, get messy, and then share the lessons I learned with you so you have an easier time as you pursue the life you want. Which is why I'm rounding up 33 lessons I've learned over the years in honor of my 33rd birthday. Show notes: www.katspangler.com/blog/262 The Club: www.katspangler.com/theclub 

If you know me, you know as a coach I always prefer to go first, get messy, and then share the lessons I learned with you so you have an easier time as you pursue the life you want. Which is why I'm rounding up 33 lessons I've learned over the years in honor of my 33rd birthday. Show notes: www.katspangler.com/blog/261  The Club: www.katspangler.com/theclub 

What you put on your body has an astronomical impact on how you feel in your body. When you choose an outfit, you're choosing your persona and experience for that whole day. Stylist Tina Choi is going to help you master the art of styling yourself so you can feel your most confident at any size. Show notes: www.katspangler.com/blog/260  The Club: www.katspangler.com/theclub 

Does your cycle have you on a rollercoaster? One minute you're crushing life, the next you're barely able to make it. Meet Jacqueline, the Menstrual Mogul, who's going to teach you how to sync your diet, workouts, and to-do list with your hormonal phases to unlock better focus, energy, and health. Show notes: www.katspangler.com/blog/259  The Club: www.katspangler.com/theclub 

It's that time of year again! I'm reflecting on this past trip around the sun and sharing the best products I've discovered. We're covering everything: skin care products, hair growth devices, best books, transformational programs, supplements, and more.  Show notes: www.katspangler.com/blog/258  The Club: www.katspangler.com/theclub 

The new year brings with it a conundrum. On one hand we're all burned out on setting resolutions and falling short of them. On the other hand that clean slate is so damn appealing. Let me tell you about how I'm bridging that gap this year and setting myself up for an incredible 2025.  Show notes: www.katspangler.com/blog/257  The Club: www.katspangler.com/theclub 

Think one bad choice ruins your diet? Aiming for perfection may seem like the fastest route to a leaner body, but it's actually *causing* you to lose control around "off limit" foods. Discover how to let go of rigid rules, stop binging, and find a balanced approach to food. Show notes: www.katspangler.com/blog/256  The Club: www.katspangler.com/theclub 

When it comes to reaching your goals you probably focus a lot on the details of the "doing". What diets to follow, what workouts to do, what supplements to take. But what happens when you know what to do but you just aren't doing it? This practice will help you break through and finally take action. Show notes: www.katspangler.com/blog/255   The Club: www.katspangler.com/theclub 

“There aren't enough hours in the day.” “I'm too tired.” “It's been a stressful day, I deserve a treat.” “I'm just not motivated.” “I'll start tomorrow.” While these statements may be true, I want to help you reach your health goals in spite of them. Find out how in today's episode! Show notes: www.katspangler.com/blog/254    The Club: www.katspangler.com/theclub 

In an ideal world Thanksgiving will be a day where your family comes together, shares laughs, and makes wonderful memories. But for many this is a time of stress, triggers, and emotional eating. If that's you, here's how to take control where you can and let go of the rest.  Show notes: www.katspangler.com/blog/253  The Club: www.katspangler.com/theclub 

How many times have you promised “tomorrow I'll be good” only to fall off the wagon again. How many times have you sworn off certain foods only to binge on them within the week? How many times have you gone overboard on dessert and thought, “I'll do better when…" Never again after this episode. Show notes: www.katspangler.com/blog/252   The Club: www.katspangler.com/theclub 

If you're a hypothyroid warrior and your doctor is telling you your labs look fine but you feel like absolute crap... you are not alone. And you are not crazy.There are a few things at play when this is going on and I'm going to share what they are and how you can find relief in today's episode.  Show notes: www.katspangler.com/blog/251   The Club: www.katspangler.com/theclub 

Do you avoid keeping certain foods in your house for fear of overeating? Do you binge so you can be done and go back to 'being good' tomorrow? Do you eat alone because you don't want people to see you overindulge? Then listen in to learn why that's happening and how to take back control.  Show notes: www.katspangler.com/blog/250  The Club: www.katspangler.com/theclub 

Ah meal prep. The secret weapon for staying on track with your nutrition. But what if it feels like more of a burden than a help? Join me today as I highlight the meal prep missteps that are causing your overwhelm and what to do to make meal prep work for you. Show notes: www.katspangler.com/blog/249   The Club: www.katspangler.com/theclub 

Do you struggle with food fear (bananas have too much sugar, carbs are evil, etc)? Are you stuck in the restrict-binge cycle?  Do you feel like you can't keep certain foods in the house because you don't trust yourself around them? I'm telling you, mindful eating is the key to your salvation.  Show notes: www.katspangler.com/blog/248     The Club: www.katspangler.com/theclub 

Imagine your diet is like a car on a track. As long as the road is clear you can fly towards your dream body. But the second there's a tree in the street all you can do is stop or go back the way you came. I want to teach you how to get off the track and navigate whatever obstacles come your way. Show notes: www.katspangler.com/blog/247    The Club: www.katspangler.com/theclub 

Imagine if I told you to just ignore your daily migraines. You'd look at me like I was insane because that's not how you treat symptoms. You don't ignore them, you get to the root. Well what if I told you cravings are a symptom not a personality flaw? Let's dive into what they're trying to tell you. Show notes: www.katspangler.com/blog/246   The Club: www.katspangler.com/theclub

I just came back from a 7-day cruise with all-you-can-eat buffets open 24/7, drinks out the wazoo, and frankly not a ton to do. But there's 1 thing that kept me on track and it wasn't counting calories, saying no to dessert, or restricting myself. Listen in to find out my ultimate diet travel hack! Show notes: www.katspangler.com/blog/245     The Club: www.katspangler.com/theclub 

40 to 95% of our behavior (including our thoughts) are habitual. Meaning we do them automatically, without thinking, and without the use of willpower. So if we can match up our goals with these daily, ingrained patterns, that's when we can truly transform our bodies and lives.  Show notes: www.katspangler.com/blog/244     The Club: www.katspangler.com/theclub 

40 to 95% of our behavior (including our thoughts) are habitual. Meaning we do them automatically, without thinking, and without the use of willpower. So if we can match up our goals with these daily, ingrained patterns, that's when we can truly transform our bodies and lives.  Show notes: www.katspangler.com/blog/243  The Club: www.katspangler.com/theclub

Back-to-school is around the corner, we're finishing up our last-chance vaca's before it's back to the grindstone, and thoughts are turning from ‘fuck-it vaca mode' to ‘oh-crap-it's-time-to-get-back-to-good-habits mode'. I'm here to help you make that transition as smooth as possible.  Show notes: www.katspangler.com/blog/242   The Club: www.katspangler.com/theclub    

If there was a pill that'd help you lose weight, reduce cravings, improve blood sugar, slow aging, boost your energy and mood, and detoxify your body you'd be jumping in line willing to pay a pretty penny. The good news is you don't have to do either of those. You just need to get more deep sleep! Show notes: www.katspangler.com/blog/241  The Club: www.katspangler.com/theclub 

Last week I got dumped by the most kind, emotionally available, loving man I have ever met. To say my desire to emotionally eat was deeply triggered is an understatement. In today's episode I'm sharing the exact strategies I used to sidestep this pull and land on my feet.  Show notes: www.katspangler.com/blog/240  The Club: www.katspangler.com/theclub 

Do you eat less, move more, cut carbs, skip breakfast, take supplements, and still can't lose weight? Hormone weight - whether due to stress, chronic dieting, peri/post menopause, PCOS, or hypothyroidism - defies the laws of weight loss. Listen in if you've had enough and just want some answers.  Plus there's a surprise announcement this week you are NOT going to want to miss! Show notes: www.katspangler.com/blog/239     FB Group: https://tinyurl.com/3388ju5x 

Do you eat less, move more, cut carbs, skip breakfast, take supplements, and still can't lose weight? Hormone weight - whether due to stress, chronic dieting, peri/post menopause, PCOS, or hypothyroidism - defies the laws of weight loss. Listen in if you've had enough and just want some answers.  Show notes: www.katspangler.com/blog/238     FB Group: https://tinyurl.com/3388ju5x 

PEMF mats: are they miracle mats helping with tissue repair, energy production, immune function, hormone balance, metabolic health, lowering inflammation, and calming the nervous system? Or is it yet another gimmick and total waste of time and money? Find out in today's episode.  Show notes: www.katspangler.com/blog/237     FB Group: https://tinyurl.com/3388ju5x 

If you've been wanting to work on your health goals but you feel so overwhelmed by where to start and what advice to listen to, you've come to the right place. I'm going to help you take confident action without all the overwhelm and confusion.  Hormone Belly Blueprint: https://www.katspangler.com/offers/qW5LSALP/checkout  Show notes: www.katspangler.com/blog/236     FB Group: https://tinyurl.com/3388ju5x 

If you've thrown everything but the kitchen sink at your weight loss goals and you're still stuck, that is NOT a sign you just need to 'try harder'. It's a sign that there's something going on in the body that needs attention if you want to see results. Find out what it could be in today's episode! Show notes: www.katspangler.com/blog/235     FB Group: https://tinyurl.com/y5pfzgyx 

I can't tell you how many times I've been asked, "What do you think about semaglutide?" And while normally I shrug off questions about the latest weight loss fads, I really think this conversation is important. Tune in for my honest opinion, plus natural alternatives if you decide against Ozempic. Show notes: www.katspangler.com/blog/234  FB Group: https://tinyurl.com/y5pfzgyx 

Sometimes in life you just feel.. bleh. And it sucks because you don't know how long it'll last, motivation and energy are low, and all you want is to feel like you again. Well as someone who just pulled herself out of a major funk, let me share some tangible action steps that worked wonders! Show notes: www.katspangler.com/blog/233  FB Group: https://tinyurl.com/y5pfzgyx 

Sometimes in life you just feel.. bleh. And it sucks because you don't know how long it'll last, motivation and energy are low, and all you want is to feel like you again. Well as someone who just pulled herself out of a major funk, let me share some tangible action steps that worked wonders! Show notes: www.katspangler.com/blog/232   FB Group: https://tinyurl.com/y5pfzgyx 

Have you ever felt a crazy spark with someone only to have them go suddenly cold on you? Ever dated someone who seemed to pull away the closer you got? Has someone's aloof behavior caused anxiety? You may have tangoed with an avoidant. Learn what it is, how to spot it, and how to get out faster. Show notes: www.katspangler.com/blog/231   FB Group: https://tinyurl.com/y5pfzgyx 

Have you ever felt a crazy spark with someone only to have them go suddenly cold on you? Ever dated someone who seemed to pull away the closer you got? Has someone's aloof behavior caused anxiety? You may have tangoed with an avoidant. Learn what it is, how to spot it, and how to get out faster (while getting a rare glimpse into Kat's personal life). Show notes: www.katspangler.com/blog/230   FB Group: https://tinyurl.com/y5pfzgyx   

The number one quality that determines whether a client will be successful with their health goals long term is their ability to navigate busy seasons that threaten to derail them. In this episode you'll learn exactly how I help my clients make it through all of life's ups and downs seamlessly. Show notes: www.katspangler.com/blog/229  FB Group: https://tinyurl.com/y5pfzgyx 

Ever feel like you're doing so good with your diet or exercise routine and then life has a way of just coming in a screwing it all up? In today's episode I'm sharing my best tips for staying consistent through all of those challenging moments so you can finally stop being thrown back to square one. Show notes: www.katspangler.com/blog/228  FB Group: https://tinyurl.com/y5pfzgyx 

Weight gain, fatigue, constipation, anxiety, hair loss, brain fog, PMS, acne... these are just a few of the symptoms you can expect to experience when living with Hashimoto's. But it doesn't have to be a life sentence. Jump into part 2 to discover the holistic habits that got me symptom free! Show notes: www.katspangler.com/blog/227 FB Group: https://tinyurl.com/y5pfzgyx 

Weight gain, fatigue, constipation, anxiety, hair loss, brain fog, PMS, acne... these are just a few of the symptoms you can expect to experience when living with Hashimoto's. But it doesn't have to be a life sentence. Jump into this episode to discover the holistic habits that got me symptom free! Show notes: www.katspangler.com/blog/226   FB Group: https://tinyurl.com/y5pfzgyx 

We're diving into part 2 of the most impactful lessons I've learned in 3.5 years of being single. I'm sharing the good, the bad, and the ugly from over 200 dates, you're not going to want to miss this! Missed part 1? Go back and start there!  Show notes: www.katspangler.com/blog/225  FB Group: https://tinyurl.com/y5pfzgyx