PODCAST · health
Follow Your Gut
by Kat Spangler
As a functional nutrition practitioner, certified personal trainer, and hypothyroid warrior, Kat has spent over a decade empowering women to become the healthy, vibrant, confident person they always dreamed of being.Wielding her compassion, energy, and expertise in gut health, mindset, and habit-change, Kat will help you finally get to the root of your health struggles, transform your relationship with food, and ditch the toxic world of yo-yo dieting once and for all.Are you ready to follow your gut to the life of your dreams?
Episodes
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290: The Farewell Episode - 6 Years of Wisdom Boiled Down to 6 Vital Lessons
190 episodes, 6 years, countless memories. In my farewell episode, I'm boiling it all down to the 6 lessons that matter most. Wisdom I want you to carry forward long after the podcast ends. Show notes Sign up for the Hypothyroid Weight Loss Workshop (Use code EARLYBIRDWORKSHOP to get in for just...
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289: Your Top Thyroid Questions Answered (Part 5)
If you want to know what to do if your doctor says your labs are fine but you're still gaining weight, if you're curious whether or not to eat nightshades, and if you've ever wondered what causes non-hashimotos hypothyroidism and how to address it... we're covering it all in part 5 of your...
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288: Your Top Thyroid Questions Answered (Part 4)
If you want to know what supplements you should be taking, what foods you should/shouldn't be eating, and whether fasting is the right move for hypothyroidism, this episode is for you! Show notes Grab your thyroid supplement stack here! Check out The Club - My membership for symptom-free living...
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287: Your Top Thyroid Questions Answered (Part 3)
Frustrated by unyielding gut issues, stubborn weight, and nutrition confusion? In this multi-part series I answer all your thyroid-related questions, giving simple, actionable tips to help you stop spinning your wheels and finally make meaningful progress on your health journey. Show notes Check...
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286: Your Top Thyroid Questions Answered
Frustrated by unyielding gut issues, stubborn weight, and nutrition confusion? In this multi-part series I answer all your thyroid-related questions, giving simple, actionable tips to help you stop spinning your wheels and finally make meaningful progress on your health journey. Show notes Check...
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285: Your Top Thyroid Questions Answered
Stuck in a cycle of bloating, fatigue, and stubborn weight? In this multi-part series I break down the confusing world of hypothyroid nutrition, fitness, and lifestyle. I'm cutting through the noise answering all your thyroid questions and giving simple, actionable tips to help you stop spinning....
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283: How to Support Your Thyroid… When You Don't Have One
Think your thyroid surgery was the end of the road? Think again. The root causes are still active—and if left unaddressed, they could trigger new problems. Listen to this episode to learn what your doctor didn't tell you. Join my FREE Hypothyroid Heroes Q&A Coaching Call! Show notes Check out The...
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282: Gut Health, Inflammation, and Chronic Pain
Popping ibuprofen like candy just to get through the day? You might be making your pain worse in the long run. The real fix isn't found in a pill bottle—it starts in your gut. Let's talk about what's really keeping you stuck (and how to break the cycle). Show notes Check out The Club - My...
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281: Kat Rates Today's Top 10 Nutrition Trends - Part 2
From creatine to electrolytes to A2 milk, nutrition trends are everywhere and everyone has a hot take. Which is why I'm putting today's top trends under a microscope, cutting through the noise, and clarifying what's magic vs just marketing. Show notes Check out The Club - My membership for...
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280: Kat Rates Today's Top 10 Nutrition Trends - Part 1
From creatine to electrolytes to A2 milk, nutrition trends are everywhere and everyone has a hot take. Which is why I'm putting today's top trends under a microscope, cutting through the noise, and clarifying what's magic vs just marketing. Show notes Click here to sign up for my FREE Hypothyroid...
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279: Don't Feel Like Cooking? Try This!
Busy, burned out, and bored of your go-to meals? SAME. But I found a meal prep company that's affordable, convenient, and actually satisfying. Hear all about it on today's episode! Show notes Grab yout ticket for my and Dr. Jacob's live Root Cause Roadmap Workshop: The Fast Track to Pain-Free...
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278: Case Study - Gio's Gut Panel Results Are In!
You've done everything "right"—so why are symptoms still hanging on? In this episode, we unpack Gio's GI Map results to uncover hidden gut issues. Tune in to see how this test gave us real answers (and a path forward). Show notes Check out The Club - My membership for symptom-free living with...
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[BONUS] 277: Getting to the Root of Chronic Pain with Dr. Jacob Taylor
52 million Americans live with chronic pain that keeps coming back—why? Because we're masking symptoms instead of fixing the root cause. In this episode, Dr. Jacob Taylor and I break down how to address pain through rehab + nutrition so you can finally feel better, for good. Show notes Click here...
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276: Health, Dating, and Business Updates with Kat (Part 2)
Ever wondered how a nutritionist approaches their own hormone-healing journey? In part 2 of this updates episode I'm revealing: The labs that finally gave me some clarity about my persistent acne, hair loss, and intense pms. The protocols I'm putting myself through to address estrogen dominance,...
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275: Health, Dating, and Business Updates with Kat (Part 1)
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…
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274: Redefining Injury Recovery with Dr. Hogan
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…
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273: Insights Revealed - 30 Days with a Blood Glucose Monitor
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!…
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272: 5 Happy-Hormone Self Care Activities To Try Right Now
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...
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271: 10 Female-Friendly Biohacks from World's Top Hormone Experts (Part 2)
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...
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270: 10 Female-Friendly Biohacks from World Renowned Hormone Experts
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:...
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269: From Symptoms to Solutions: A Deep Dive into Hashimoto's Root Causes (Part 2)
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!…
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268: From Symptoms to Solutions: A Deep Dive into Hashimoto's Root Causes (Part 1)
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!…
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267: Healing Skin from the Inside Out: The Gut-Brain-Skin Connection with Dr. Barbara Paldus
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:...
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266: The Scoop On Supplements
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...
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265: Tiny Habits, Massive Results: How Small Changes Lead to Big Wins
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:...
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264: Finding Harmony with the Opposite Sex with Anya Shakh (Valentine's Episode)
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…
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263: 33 Lessons in 33 Years (Part 3)
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:...
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262: 33 Lessons in 33 Years (Part 2)
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:...
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261: 33 Lessons in 33 Years (Part 1)
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:...
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260: 10X Your Confidence with Styling Secrets from LA Stylist Tina Choi
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....
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259: Cycle Syncing Secrets with the Menstrual Mogul
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…
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258: Kat's Favorite Things 2024 Edition
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…
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257: New Years Resolutions Are Dead... Do THIS Instead
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:...
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256: Put an End to Diet Perfectionism and the Overeating it Causes
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:...
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255: The Secret to Behavior Change You're Probably NOT Doing
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...
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254: How to Break Through Excuses and Get Sh*t Done
"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:...
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253: Your 7-Step Survival Guide for a Peaceful Thanksgiving
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:...
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252: Never Say "I'll Start on Monday" Again
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....
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251: Understanding Your Thyroid Labs for Symptom Relief
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....
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250: 5 Reasons You Lose Control Around Treats (And How to Stop)
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...
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249: Overwhelmed by Meal Prep? Avoid These Mistakes!
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:...
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248: Making Peace with Food with Mindful Eating
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...
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247: Never Fall Off the Wagon Again with Habit Flexibility
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....
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246: Decoding Cravings: Exploring the 8 Root Causes You Should Know About
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...
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245: My #1 Tip for Healthy Travel (Sans Deprivation)
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…
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244: How to Make a Habit 'Sticky' (Part 2)
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:...
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243: How to Make a Habit 'Sticky' (Part 1)
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:...
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242: Getting Back on Track Post Vacation
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:...
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241: Unlocking Your Healing Potential with Deep Sleep
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…
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240: Your Emotional Eating Toolbox
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:...
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ABOUT THIS SHOW
As a functional nutrition practitioner, certified personal trainer, and hypothyroid warrior, Kat has spent over a decade empowering women to become the healthy, vibrant, confident person they always dreamed of being.Wielding her compassion, energy, and expertise in gut health, mindset, and habit-change, Kat will help you finally get to the root of your health struggles, transform your relationship with food, and ditch the toxic world of yo-yo dieting once and for all.Are you ready to follow your gut to the life of your dreams?
HOSTED BY
Kat Spangler
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Frequently Asked Questions
How many episodes does Follow Your Gut have?
Follow Your Gut currently has 292 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Follow Your Gut about?
As a functional nutrition practitioner, certified personal trainer, and hypothyroid warrior, Kat has spent over a decade empowering women to become the healthy, vibrant, confident person they always dreamed of being.Wielding her compassion, energy, and expertise in gut health, mindset, and...
How often does Follow Your Gut release new episodes?
Follow Your Gut publishes regularly with 292 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Follow Your Gut?
You can listen to Follow Your Gut on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Follow Your Gut?
Follow Your Gut is created and hosted by Kat Spangler.
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