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You have a vision for your life. You have a dream body, a dream career, and a dream lifestyle. And your host, Kat Spangler, has the real life strategies for turning that vision into reality. Kat may have started out as a humble personal trainer and health coach. But during her 8 years of empowerin…

Kat Spangler


    • May 20, 2025 LATEST EPISODE
    • every other week NEW EPISODES
    • 52m AVG DURATION
    • 274 EPISODES


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    Latest episodes from Life Unleashed

    271: 10 Female-Friendly Biohacks from World's Top Hormone Experts (Part 2)

    Play Episode Listen Later May 20, 2025 60:25


    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! 

    270: 10 Female-Friendly Biohacks from World Renowned Hormone Experts

    Play Episode Listen Later May 13, 2025 45:05


    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

    269: From Symptoms to Solutions: A Deep Dive into Hashimoto's Root Causes (Part 2)

    Play Episode Listen Later Apr 29, 2025 54:30


    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 

    268: From Symptoms to Solutions: A Deep Dive into Hashimoto's Root Causes (Part 1)

    Play Episode Listen Later Apr 22, 2025 50:06


    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!)

    267: Healing Skin from the Inside Out: The Gut-Brain-Skin Connection with Dr. Barbara Paldus

    Play Episode Listen Later Apr 15, 2025 36:23


    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 

    266: The Scoop On Supplements

    Play Episode Listen Later Mar 4, 2025 59:30


    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 

    265: Tiny Habits, Massive Results: How Small Changes Lead to Big Wins

    Play Episode Listen Later Feb 25, 2025 48:34


    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 

    264: Finding Harmony with the Opposite Sex with Anya Shakh (Valentine's Episode)

    Play Episode Listen Later Feb 18, 2025 50:15


    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 

    263: 33 Lessons in 33 Years (Part 3)

    Play Episode Listen Later Feb 11, 2025 73:29


    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 

    262: 33 Lessons in 33 Years (Part 2)

    Play Episode Listen Later Feb 4, 2025 61:26


    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 

    261: 33 Lessons in 33 Years (Part 1)

    Play Episode Listen Later Jan 28, 2025 63:24


    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 

    260: 10X Your Confidence with Styling Secrets from LA Stylist Tina Choi

    Play Episode Listen Later Jan 21, 2025 48:16


    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 

    259: Cycle Syncing Secrets with the Menstrual Mogul

    Play Episode Listen Later Jan 14, 2025 47:05


    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 

    258: Kat's Favorite Things 2024 Edition

    Play Episode Listen Later Jan 7, 2025 60:40


    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 

    257: New Years Resolutions Are Dead... Do THIS Instead

    Play Episode Listen Later Dec 31, 2024 43:23


    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 

    256: Put an End to Diet Perfectionism and the Overeating it Causes

    Play Episode Listen Later Dec 17, 2024 60:38


    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 

    255: The Secret to Behavior Change You're Probably NOT Doing

    Play Episode Listen Later Dec 10, 2024 50:14


    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 

    254: How to Break Through Excuses and Get Sh*t Done

    Play Episode Listen Later Dec 3, 2024 53:11


    “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 

    253: Your 7-Step Survival Guide for a Peaceful Thanksgiving

    Play Episode Listen Later Nov 26, 2024 55:24


    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 

    252: Never Say “I'll Start on Monday” Again

    Play Episode Listen Later Nov 19, 2024 56:10


    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 

    251: Understanding Your Thyroid Labs for Symptom Relief

    Play Episode Listen Later Nov 12, 2024 55:47


    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 

    250: 5 Reasons You Lose Control Around Treats (And How to Stop)

    Play Episode Listen Later Nov 5, 2024 46:27


    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 

    249: Overwhelmed by Meal Prep? Avoid These Mistakes!

    Play Episode Listen Later Oct 22, 2024 43:08


    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 

    248: Making Peace with Food with Mindful Eating

    Play Episode Listen Later Oct 15, 2024 55:52


    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 

    247: Never Fall Off the Wagon Again with Habit Flexibility

    Play Episode Listen Later Oct 8, 2024 33:55


    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 

    246: Decoding Cravings: Exploring the 8 Root Causes You Should Know About

    Play Episode Listen Later Oct 1, 2024 53:29


    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

    245: My #1 Tip for Healthy Travel (Sans Deprivation)

    Play Episode Listen Later Sep 24, 2024 32:50


    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 

    244: How to Make a Habit 'Sticky' (Part 2)

    Play Episode Listen Later Aug 27, 2024 47:22


    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 

    243: How to Make a Habit 'Sticky' (Part 1)

    Play Episode Listen Later Aug 20, 2024 32:09


    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

    242: Getting Back on Track Post Vacation

    Play Episode Listen Later Aug 13, 2024 45:14


    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    

    241: Unlocking Your Healing Potential with Deep Sleep

    Play Episode Listen Later Aug 6, 2024 48:57


    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 

    240: Your Emotional Eating Toolbox

    Play Episode Listen Later Jul 30, 2024 25:41


    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 

    239: Demystifying and Overcoming Hormonal Weight Gain Part 2

    Play Episode Listen Later Jul 23, 2024 61:51


    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 

    238: Demystifying and Overcoming Hormonal Weight Gain Part 1

    Play Episode Listen Later Jul 16, 2024 53:12


    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 

    237: Are PEMF Mats a Valuable Healing Tool or Waste of Money?

    Play Episode Listen Later Jul 9, 2024 40:23


    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 

    236: Paralyzed by Information Overload? 6 Steps to Get Back into Action!

    Play Episode Listen Later Jun 18, 2024 52:21


    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 

    235: What Your Stubborn Thyroid Weight Is Trying to Tell You

    Play Episode Listen Later Jun 4, 2024 64:54


    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 

    234: Kat Finally Weighs in on Ozempic

    Play Episode Listen Later May 21, 2024 50:04


    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 

    233: 13 Ways to Pull Yourself Out of a Funk (Part 2)

    Play Episode Listen Later May 14, 2024 59:16


    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 

    232: 13 Ways to Pull Yourself Out of a Funk (Part 1)

    Play Episode Listen Later Apr 30, 2024 54:13


    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 

    231: Adventures in Dating an Avoidant (Part 2)

    Play Episode Listen Later Apr 16, 2024 67:35


    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 

    230: Adventures in Dating an Avoidant

    Play Episode Listen Later Apr 9, 2024 64:15


    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   

    229: When Life Gets in The Way of Your Healthy Habits (Part 2)

    Play Episode Listen Later Apr 2, 2024 43:48


    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 

    228: When Life Gets in The Way of Your Healthy Habits (Part 1)

    Play Episode Listen Later Mar 26, 2024 53:43


    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 

    227: 4 Steps to Living Symptom Free with Hashimoto's Thyroiditis (Part 2)

    Play Episode Listen Later Mar 5, 2024 44:19


    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 

    226: 4 Steps to Living Symptom Free with Hashimoto's Thyroiditis (Part 1)

    Play Episode Listen Later Feb 27, 2024 56:59


    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 

    225: 14 Hard Lessons I Learned In 3.5 Years of Singlehood (Part 2)

    Play Episode Listen Later Feb 20, 2024 65:51


    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 

    224: Swipe Right for Wisdom: 14 Lessons From 3.5 Years of Singlehood (Part 1)

    Play Episode Listen Later Feb 13, 2024 71:30


    Let's put it this way, this episode started as 5 lessons I learned and quickly jumped to 14. It's been a long 3.5 years and after over 200 first dates, I have a lot of thoughts on dating. Jump in for the tea! Show notes: www.katspangler.com/blog/224  FB Group: https://tinyurl.com/y5pfzgyx 

    223: 4 Foods That Are Hurting Your Thyroid

    Play Episode Listen Later Jan 23, 2024 50:18


    In honor of thyroid awareness month, today we're chatting about eating for your thyroid health. Or more accurately, what NOT to eat. Learning about how nutrition impacts this powerhouse organ was a turning point for me in my healing journey and I hope today is a turning point in yours too. Show notes: www.katspangler.com/blog/223 FB Group: https://tinyurl.com/y5pfzgyx

    222: Kat's Top 10 Favorite Products from 2023

    Play Episode Listen Later Jan 16, 2024 56:20


    From books, to kitchen gadgets, to skin care, to hair styling tools, I'm sharing all of my very favorite products I discovered in 2023! Show notes: www.katspangler.com/blog/222  FB Group: https://tinyurl.com/y5pfzgyx 

    221: A New Approach to the New Year

    Play Episode Listen Later Jan 9, 2024 41:14


    If you're like me and you're over the sweeping (and often unrealistic) declarations of a new year's resolution, but you still want to use the new-beginning vibes to set yourself on a positive course for change in 2024, this episode is for you!  Show notes: www.katspangler.com/blog/221 FB Group: https://tinyurl.com/y5pfzgyx 

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