Fit Friends Happy Hour

EPISODE 429. You don't have a motivation problem. You've just been following advice that was never built for your body or your life. In this episode, Katie busts three of the biggest exercise myths she hears from clients on repeat - why working out harder isn't the answer, why short workouts count more than you think, and why cardio alone isn't moving the needle. Plus what to actually do instead if you're a woman in your 30s or 40s who wants to feel strong and consistent without burning out.What we cover:Why high-intensity exercise can work against your hormones, sleep, and energyThe research on "exercise snacks" and why 10 minutes actually counts...no really thoughWhy strength training matters more than cardio for women 30+How much strength training you actually need to see real resultsConnect with Katie:Try our workouts for 7-days Free! | Download the AppWork with Us | www.katiehake.com/nutritioncoachingTake the Energy Quiz | www.katiehake.com/energyquizMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepUse special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 428. You don't have a discipline problem. You're stuck in a cycle that was designed to make you feel out of control. In this episode, Katie breaks down the restrict, crave, overeat cycle, why willpower always fails long-term, and three practical steps to start breaking the pattern for good. Plus a personal postpartum story about what neutrality actually feels like.What we cover:The science behind why under-eating creates MORE food noiseWhy willpower is the wrong tool for this problemWhat food neutrality actually feels like from the insideThree concrete steps to start breaking the cycleConnect with Katie:Work with Us | www.katiehake.com/nutritioncoachingTake the Energy Quiz | www.katiehake.com/energyquizMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 427. In this episode of Fit Friends Happy Hour, host and dietitian Katie delves into the often-overlooked mineral, magnesium, and its crucial role in maintaining overall health. She recounts client stories and explores the wide array of functions that magnesium supports, from energy production to stress management, to sleep quality, and digestion. We also discuss various forms of magnesium supplements and their specific benefits, as well as tips on how to naturally increase your magnesium intake. Tune in to understand why magnesium might be exactly what your body is missing and learn practical ways to include it in your daily routine. What we cover: - The vital functions of magnesium in the body and sneaky signs of deficiency - Different types of magnesium supplements and how they work- Practical tips on boosting your magnesium intake naturally and safelyConnect with Katie:Work with Us | www.katiehake.com/nutritioncoachingTake the Energy Quiz | www.katiehake.com/energyquizMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 426. In this episode of Fit Friends Happy Hour, host and dietitian, Katie Hake, dismantles the myth of detoxes and quick-fix supplements, introducing five practical nutrition habits to boost your energy, metabolism, and overall wellbeing without dieting or tracking. Discover how intuitive eating and small, sustainable changes can make a big impact on your health journey. What we cover:The importance of eating for energy and avoiding restrictionHow to incorporate protein, fiber, and fun foods into your dietStrategies for balancing blood sugar and simplifying meal planningConnect with Katie:Work with Us | www.katiehake.com/nutritioncoachingTake the Energy Quiz | www.katiehake.com/energyquizMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 425. In this episode of Fit Friends Happy Hour, host Katie delves into the pitfalls of the 'New Year, New You' mentality often promoted in January. Statistics show that most diets and gym memberships started in January fail within months. Katie advocates for systems over shame-based motivations, emphasizing sustainable habits and routines. She introduces three essential systems for busy individuals: a food system that supports energy, a movement system that fits various life stages, and an emotional and mental reset system. Katie underscores that you don't need to reinvent yourself; you need better support systems to thrive.00:00 Introduction: The January Diet Craze00:52 The Failure of Diets and Resolutions02:28 The Emotional Drivers Behind Dieting02:53 Systems Over Shame: A Sustainable Approach04:21 Welcome to Fit Friends Happy Hour05:08 The Power of Systems: Insights from James Clear08:33 Three Essential Systems for 202613:20 Client Success Stories and Final Advice14:06 Conclusion and Encouragement15:09 Outro: Stay Connected with Fit Friends Happy HourConnect with Katie:Work with Us | www.katiehake.com/nutritioncoachingTake the Energy Quiz | www.katiehake.com/energyquizMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 424. Do you get nervous just thinking about holiday parties, not because of awkward conversations but the food? This episode of Fit Friends Happy Hour dives into holiday food anxiety - why it shows up even when you "know better," and how to break free from guilt and the endless diet cycle so you can actually enjoy the season.What We Cover:The real reason behind holiday food anxiety (it’s NOT about willpower)Four grounding strategies to manage anxious thoughts in the momentHow to reframe holiday eating for more peace, enjoyment, and food freedomConnect with Katie:Work with Us | www.katiehake.com/nutritioncoachingTake the Energy Quiz | www.katiehake.com/energyquizMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 423. Ever wondered if you could train for a hardcore fitness event while six months pregnant - without falling into the "bounce back" trap? In this episode of Fit Friends Happy Hour, Katie dives into her unconventional journey training for a HYROX competition during pregnancy, sharing real talk on what she did, what she changed, and the powerful lessons she learned along the way. If you’re navigating pregnancy, postpartum, or any transition and wondering how to honor your body while staying active, this episode is for you.What We Cover:The physical and mental shifts during pregnancy (and how to set your ego aside)Why listening to your body (over rules and comparison culture) is the most empowering approach to fitness in any seasonThe exact ways to modify training - plus actionable takeaways for pregnant athletes and beyond!Connect with Katie:Work with Us | www.katiehake.com/nutritioncoachingTake the Energy Quiz | www.katiehake.com/energyquizMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!Feeling tired no matter how "healthy" you try to be? Take my free 2-minute Low Energy Loop Quiz to find out what’s really draining your energy - and get a personalized plan to fix it. Go to katiehake.com/energyquiz.

EPISODE 422. Ever feel like consistency is impossible no matter how hard you try to track your habits? This episode of Fit Friends Happy Hour is your permission slip to ditch the food logs and fitness apps and discover a sustainable way to build routines - even when life gets hectic. Host Katie Hake shows you why tracking might actually backfire, and shares three proven tips her clients use to create real, repeatable habits.What We Cover:Why tracking gives the illusion of control (but not true consistency)Three practical ways to make healthy habits automatic and easyHow to separate success from perfection so you stop the guilt spiralListen in if you’re tired of starting over every Monday and want a simpler path to sustainable wellness!Connect with Katie:Work with Us | www.katiehake.com/nutritioncoachingTake the Energy Quiz | www.katiehake.com/energyquizMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 421. Ever open your food tracking app and instantly feel defeated by the numbers staring back at you? In this episode of Fit Friends Happy Hour, Katie Hake gets real about why she doesn’t recommend macro tracking for most of her clients, and why learning to trust your body beats following an app any day. If you’re tired of the all-or-nothing mentality but still want structure and progress, this episode is your new permission slip.What We Cover:Why macro tracking can backfire for those craving food freedom (and who may actually benefit from it)Practical, non-diet alternatives to structure your meals - no apps requiredHow to rebuild trust in your body while still fueling your strength and energyReady to break up with food guilt and tracking? Tune in!Connect with Katie:Work with Us | www.katiehake.com/nutritioncoachingMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 420. Ever feel totally motivated to meal prep- then days later, you’re stuck with wilted spinach and zero energy to cook? You’re not alone! In this episode of Fit Friends Happy Hour, host Katie Hake breaks down how meal planning can actually feel nourishing, flexible, and (gasp) enjoyable...without dieting, guilt, or burnout. If you’re a parent, chronic overthinker, or just tired of the weekly, “What’s for dinner?” struggle, this episode is your permission slip to ditch the all-or-nothing approach and finally make meal planning work for real life.What We Cover:Why traditional meal planning leads to overwhelm (and what real meal planning should look like)Katie’s easy 5-step system for planning meals with less stress and more flexibilityWays to make meal planning fun, involve the whole family, and embrace shortcuts without guiltReady to rethink how you fuel your week? Hit play and let’s make meal planning simple.Connect with Katie:Work with Us | www.katiehake.com/nutritioncoachingMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 419. Ever wondered if “functional medicine” is just diet culture with a pricier label? This episode of Fit Friends Happy Hour dives deep into the world of functional medicine, exposing its empowering potential - and the red flags that can leave you more exhausted and burnt out than before. If you’ve tried every doctor, every supplement, and still feel stuck, this conversation is for you.What We Cover:Why so many turn to functional medicine out of desperation (not vanity)How functional medicine can feed into fear, control, and diet culture - and what red flags to watch forA practical, compassionate approach to healing: working with your body rather than trying to fix itReady to redefine your health journey and build trust with your body? Listen now for empowering advice you won’t hear in most wellness podcasts!Connect with Katie:Work with Us | www.katiehake.com/nutritioncoachingMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 418. Ever catch yourself thinking about food all day, but you're not "sick enough" for it to count as a problem? This episode of Fit Friends Happy Hour digs deep into what disordered eating really means, even when it flies under the radar. If you’ve ever felt that food takes up too much space in your brain, this conversation will help you recognize the signs and take back control.What We Cover:How to spot sneaky signs of disordered eating (even when society says it’s “normal”)The real mental and physical toll of being stuck in food and body obsessionActionable first steps for healing your relationship with food - before it turns into something biggerConnect with Katie:Work with Us | www.katiehake.com/nutritioncoachingMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 417. Ever look at your plate and think, “Am I even hungry, or just following some rule?” In this episode of Fit Friends Happy Hour, Katie unpacks why the simple advice of “just eat when you’re hungry” isn’t so simple, especially if you’ve spent years dieting, ignoring your body, or feeling conflicted around food. If hunger cues feel confusing or totally out of reach, this episode will help you start to rebuild the trust with your body that dieting tried to take away.What We Cover:The real reasons why hunger cues get out of whack (hint: it’s not your fault!)The three types of hunger - physical, emotional, and practical - and how to spot the differenceSimple, judgment-free strategies to tune back in and find satisfaction in what you eatReady to break up with confusing food rules and finally listen to what your body really needs? This episode is your starting point.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!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 426. Do you ever dread working out, or feel stuck in a love-hate cycle with exercise? This episode of Fit Friends Happy Hour dives into 5 powerful mindset shifts to help you reconnect with movement in a way that actually feels good - no more guilt trips, burnouts, or pressure to “do it right.” If you’ve ever felt like exercise is a chore or punishment, this episode is your permission slip to rediscover joy and create a sustainable, feel-good routine.What We Cover:Why ditching “all or nothing” thinking leads to more consistent and enjoyable movementHow focusing on joy (not just the calorie burn) can transform your relationship with exerciseSimple strategies for honoring your body’s seasons and building a support system that keeps you motivatedTune in for refreshing perspective-shifts, practical tips, and a whole lot of encouragement to make fitness fun and freeing again!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!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

EPISODE 414. Feeling overwhelmed by all the GLP-1 hype? Wondering how Ozempic, Wegovy, or other weight loss drugs fit into your journey toward intuitive eating and body autonomy? This episode of Fit Friends Happy Hour is your no-judgment deep dive into the latest research, the real concerns from the non-diet community, and practical tips for finding freedom - whether you’re considering medication or not.What We Cover:The science behind GLP-1 medications and why they're making headlinesRed flags, risks, and what intuitive eating experts want you to knowHow to protect your body trust and relationship with food - on or off medicationConnect 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!Previous Episode: Can Semaglutide and Intuitive Eating Coexist?Text me your AHA moment from today's episode!

EPISODE 413. Ever finish a meal and wonder if you actually tasted your food? In this bite-sized episode of Fit Friends Happy Hour, Katie reveals the one small shift that can totally transform how you eat - no rules, no guilt, just more satisfaction and trust in your body. If you’re tired of distracted, rushed meals (and the nagging feeling that something’s missing), this episode’s for you.What We Cover:The hidden barriers that keep you from eating mindfully (and how to overcome them)The simple habit that activates your body’s “rest and digest” mode for better satisfactionQuick, actionable mini-habits to connect with your food and enjoy every biteListen in and discover how slowing down can make eating easier, more joyful, and way less stressful!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 412. Ever packed your suitcase like you’re going to war with your wellness routine? This episode of Fit Friends Happy Hour is your summer survival guide for staying healthy without obsessing. Host Katie shares top tools and mindset shifts to keep you feeling good - whether you’re road tripping, lounging by the pool, or hopping on a plane - so you can actually enjoy summer without guilt or rigidity.What We Cover:Game-changing physical and digital tools that support healthy habits without triggering obsessionEmpowering mindset strategies for staying flexible and freeing yourself from the “all or nothing” trapReal-life ways to add comfort and joy (and snacks you actually want) to your summer routine - no food guilt requiredConnect with Katie:Use code 'KHAKE15' for 15% off | Omorpho Weighted Vest 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 411. Ever feel like you're doing “all the right things” for your health, but end up more exhausted, anxious, or obsessed? This episode of Fit Friends Happy Hour unpacks how disordered eating often hides behind wellness trends and “fitspo,” sharing the behind-the-scenes truth of a fitness instructor’s journey from calorie counting and activity trackers to real health and happiness. If you’ve ever questioned whether your wellness habits are really healthy, this episode will help you spot red flags and reconnect with what true fitness means to you.What We Cover:How wellness culture and fitness tech can normalize unhealthy behaviors (and what to watch out for)The hidden dangers of perfectionism, comparison, and moralizing food choicesPractical steps to heal your relationship with fitness - and reclaim YOUR definition of healthConnect with Katie:Use code 'KHAKE' for 15% off | Omorpho Weighted Vest 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 410. In this episode of Fit Friends Happy Hour, host Katie delves into the overwhelming nature of modern nutrition advice. Katie explains why conflicting messages about food are so prevalent, from carbs to seed oils, and how these mixed signals impact our relationship with eating. Through personal anecdotes and practical advice, she offers strategies to cut through the noise and develop a healthier approach to food. What we cover:• The complex factors contributing to confusing nutrition advice• The psychological, societal, and systemic elements that add to the overwhelm• Practical strategies to simplify and improve your relationship with foodConnect with Katie:Use code 'KHAKE' for 15% off | Omorpho Weighted Vest Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!HTMA Energy Bundle | Learn moreText me your AHA moment from today's episode!

EPISODE 409. Ever wonder if that daily multivitamin from Costco is really doing anything for you? In this episode of Fit Friends Happy Hour, Katie gets personal about her journey from grabbing generic vitamins off big box shelves to making more informed, empowered supplement choices. If you’ve ever felt confused, overwhelmed, or just plain meh about your supplement routine - this one’s for you.What We Cover:Why some generic multivitamins may not actually move the needle for your healthHow bioavailability and dosing make a difference in whether your supplements really workFour smart questions to ask before choosing your next vitamin or supplementConnect with Katie:Use code 'KHAKE' for 15% off | Omorpho Weighted Vest Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!HTMA Energy Bundle | Learn moreFULLWELL PRENATAL VITAMIN - use code ‘KHAKE’ for 10% offText me your AHA moment from today's episode!

Wish you could feel like “yourself” again after having a baby - or already dreading the pressure to “bounce back” even before pregnancy? This episode of Fit Friends Happy Hour uncovers the real postpartum fitness journey - why it’s harder (and more emotional) than Instagram makes it look, and what nobody tells you about healing, rebuilding strength, and embracing your new body. More than half of new moms report body dissatisfaction - let’s change that narrative with honesty, compassion, and science-backed strategies.What We Cover:The truth about postpartum body image, depletion, and why “bouncing back” is a damaging mythPractical steps to rebuild physical and mental health (hint: walking and nourishment > hustling and HIIT)How to spot signs of real depletion - and advocate for the deeper care your body needsIf you’ve ever felt alone, overwhelmed, or frustrated after baby, this is your episode.Connect with Katie:Use code 'KHAKE' for 15% off | Omorpho Weighted Vest Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!HTMA Energy Bundle | Learn moreText me your AHA moment from today's episode!

EPISODE 407. A question I get all of the time is, “How am I supposed to love my body when I hate the way it looks?”When I hear this, I always lead my clients into the messy middle or gray area between body love and body hatred. First, we start by dipping our toe in and exploring body respect. And that’s exactly where I recommend you start if you’re struggling to make peace with your body. Consider today’s episode your body respect playbook. You’ll walk away from this episode feeling inspired and energized, knowing that body respect AND neutrality are within reach for you (even if full-blown body love feels like a pie in the sky at this stage). Connect with Katie:Nutrition Coaching Program WaitlistMeal 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 406. Ever find yourself trapped in the cycle of motivation highs and lows? You're not alone! In this episode of Fit Friends Happy Hour, Katie shares the five game-changing mindset shifts that will help you finally break free from the start-stop trap and build habits that stick for good. If staying consistent with healthy habits has felt impossible, this episode will show you how a single shift in thinking can make all the difference.What We Cover:Why mindset - not motivation - is the true key to lasting changeThe five powerful mindset shifts that boost consistency and self-compassionQuick wins and practical prompts to help these shifts "stick" (even on your busiest days!)Ready to ditch perfection and build a more resilient, happier you? Tune in for real talk, science-backed advice, and a fresh perspective on what it really means to be fit.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 405. Ever feel like you have to put protein in everything or worry you’re not getting enough? This episode of Fit Friends Happy Hour puts an end to protein confusion! Whether you’re bombarded by myths on social media or stuck in a “must eat protein at every meal” mindset, we’re digging into what science really says so you can finally eat with more confidence and less obsession.What We Cover:The top 5 protein myths—busted! (Your kidneys, your muscles, and plant-based eaters will thank you)How much protein your body actually needs—and why most of us are overshooting itSimple, non-obsessive ways to meet your protein needs—without tracking or stressingReady to stop letting protein misinformation get in the way of your goals? Tune in and take the guesswork out of eating well!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!

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!

EPISODE 401. 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!

EPISODE 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!Text me your AHA moment from today's episode!

EPISODE 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% offText me your AHA moment from today's episode!

EPISODE 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% offText me your AHA moment from today's episode!

EPISODE 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!Text me your AHA moment from today's episode!

EPISODE 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% offText me your AHA moment from today's episode!

EPISODE 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/1gJlio6HuwINEbKGAsBm4KText me your AHA moment from today's episode!

EPISODE 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% offText me your AHA moment from today's episode!

EPISODE 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/htmaText me your AHA moment from today's episode!

EPISODE 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.comText me your AHA moment from today's episode!

EPISODE 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/benefitsText me your AHA moment from today's episode!

EPISODE 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/benefitsText me your AHA moment from today's episode!

EPISODE 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 offText me your AHA moment from today's episode!

EPISODE 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/scheduleText me your AHA moment from today's episode!

EPISODE 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/nutritioncoachingText me your AHA moment from today's episode!

EPISODE 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/scheduleText me your AHA moment from today's episode!

EPISODE 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/fitfriendsltText me your AHA moment from today's episode!

EPISODE 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/nutritioncoachingText me your AHA moment from today's episode!

EPISODE 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 InformationText me your AHA moment from today's episode!

EPISDOE 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 | [email protected] Website | emilywellesnutritiongroup.com Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingText me your AHA moment from today's episode!

EPISDOE 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/nutritioncoachingText me your AHA moment from today's episode!