“Is body image work fluffy?” “Can repeating positive affirmations in the mirror really change my life?” These are just a few of the thoughts that my clients admit to having when we start talking about body image.
If these thoughts sound familiar, today’s episode is going to bring you so much clarity around what real, transformative body image work looks like and the power of immersing yourself in a good body-positive book.
Listen in for book recommendations that will leave you feeling fired up and motivated to cultivate radical body acceptance that’s sure to create a positive ripple effect in your life and a more weight-inclusive world.
Grab the books mentioned in today’s episode | http://www.amazon.com/shop/kthake
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Are you fed up with that nagging voice in your head that whispers things like, “You better stay away from the bread basket.” or “Don’t even think about touching that guacamole! It’s loaded with fat and calories!”?
If you answered yes, you my friend are dealing with the food police. An insidious, bossy little gremlin who sucks all of the joy out of mealtime.
In working with clients, I’ve found that tackling the food police makes the biggest impact in helping them create a happier, healthier relationship with food. That’s why today, I’m sharing my simple 3 part framework that’ll help you quiet the food police once and for all.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
If I had to describe the third trimester of pregnancy in two words, I’d choose beautiful chaos. This is truly a unique phase of life where I’ve learned so much about slowing down and listening to my body, setting boundaries, and nurturing myself so I can continue moving forward in my life and biz even when things feel hectic.
In today’s episode, I’m sharing an honest and raw life update and sharing the 4 things that have helped keep me grounded in this season of massive change.
You’ll walk away from this episode feeling motivated to continue along your non-diet journey - because when a challenging season arises, you’ll thank yourself for the massive amount of headspace you cleared by doing the work to heal your relationship with food and your body! Plus, you’ll gain practical tools to add to your self-care toolkit so you can make a proactive plan to thrive when challenges crop up.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
When it comes to breaking free from dieting, just understanding the 10 intuitive eating principles won’t cut it. You actually have to rewire your brain. Now, I know that might sound intimidating but don’t fret, it’s actually a lot simpler to do than you might think!
Just by adding a few more intuitive eating podcasts to your weekly rotation, you can start to push back against deeply ingrained diet culture-inspired beliefs.
To make this super easy for you to do, today, I’m sharing my 6 favorite intuitive eating podcasts. I know that if you go and listen to any of these shows you’ll find so many tools to add to your anti-diet toolbox so you can heal your relationship with food and your body!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Have you ever felt the kind of udder exhaustion that even the best nap wouldn’t help you shake? If so, you’ve probably had an unlucky encounter with burnout.
Many women in their 20s and 30s face burnout, and It makes sense because, during this season of life, women tend to wear so many hats, making it almost impossible to strike a healthy work-life balance. Then, considering the pressure that diet culture and society’s beauty standards add to the mix, it becomes crystal clear why women are struggling.
Today, I’m opening up about my story with overexercising and undereating and how that led me to face burnout in the past. I’m also sharing common red flags and first symptoms so you can recognize when you’re heading towards burnout and do self-care CPR before it sets in.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
After years of combating multiple eating disorders, anxiety disorder, OCD, and depression, our guest, Britt McGrath, realized firsthand how controlling her body through movement and food was never the solution.
That’s why today she’s coming on the show to share not only her journey but also actionable insights that will help you break free of toxic movement patterns so you can heal your relationship with fitness.
As a NASM Certified Personal Trainer, Corrective Exercise Specialist, and Certified Functional Strength Coach Britt is a wealth of knowledge on all things personal training. Her weight-inclusive approach to fitness will leave you feeling pumped to push back on dangerous diet culture's fitness narratives!
Connect with Britt:
Instagram | http://www.instagram.com/britt_mcgrath_
Website | http://www.mhmfitwell.com
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Feel like you’re hungry all of the time? If so, you’re not alone. In fact, many of my clients come to me wondering why they always feel hungry, no matter how much or how often they eat.
Listen in today as I tackle this common question and uncover the nutritional, emotional, and health-related factors that often contribute to constant hunger in my clients so you can pinpoint what might be making you feel ravenous 24/7.
You’ll walk away from this episode with practical tips that will help you get in tune with your hunger and fullness cues. You’ll also learn how to keep track of the way different meals and snacks make your body feel WITHOUT obsessing over calories or slipping back into dieting behaviors.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Are you noticing that you have less capacity for stress lately? Whether you’re feeling frazzled, unfocused, or testier than usual (or all of the above), today’s episode will help you discover why you might feel this way and help you move through it. Listen in as I share 5 simple steps that you can take to widen your window of tolerance - AKA your capacity for stress - so you can calm your nervous system and learn to better cope with life’s curveballs.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Have you been hearing about Ozempic and wondering why this new drug has taken the internet by storm? If so, this episode is for you. Today, I’m breaking down the science behind Ozempic, which has been popularized by its track record for helping celebrities and now regular people lose weight quickly.
At the surface, this drug seems like a no-brainer solution for anyone looking to shed a few pounds leading it to become wildly accessible even sometimes without proper medical supervision…yikes! I recommend tuning into this episode even if weight loss medication isn’t something on your radar because Ozempic is likely to come up in your circle. Whether you’re discussing it with friends or coworkers in the breakroom, you’ll walk away from this episode prepared to have an informed discussion about this controversial drug.
DISCLAIMER: This episode is not intended to replace medical advice. All information shared on this podcast is for educational and entertainment purposes only.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Already feeling intimidated by the “new year, new you” mindset you adopted a few weeks back? Before you succumb to negative self-talk, press play on this episode because today’s guest is bringing you the tools you need to stay motivated to prioritize your joy and overall well-being in 2023 without relying on shame or external motivation to spark fleeting momentum.
Meet Darlene Marshall. Darlene is a Holistic Wellness Coach with a Masters's Degree in Applied Positive Psychology. Listen in as Darlene uncovers how you can use the power of positive psychology to tap into your values and internal motivators so you can ditch the overwhelming “shoulds” of society and create a wellness plan for 2023 that feels effortless.
Connect with Darlene:
The Better Than Fine Workbook for those looking to use the tools to positive psychology to promote transformation in their own lives | www.darlene.coach
Personal Trainer and Wellness Coach: A guide for fitness professionals beyond the gym floor for those looking to run a fitness or wellness business outside of how we've been taught to think about them | www.darlene.coach/fitness
Instagram | www.instagram.com/darlene.coach
LinkedIn: https://www.linkedin.com/in/coachdarlenemarshall/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast
For too long, diet culture has been setting the standard for what living a healthy life SHOULD look like. But I think it’s about time as women we reclaimed our power and dared to rewrite a narrative that actually supports our bodies, and minds, and allows us to live the full lives we deserve. Today, Gillian Goerzen, BSc, Registered Personal Trainer, Certified Intuitive Eating Counsellor, is coming on the show to shed light on the danger of “shoulding” all over ourselves when it comes to setting health + fitness goals.
Listen in as she shares insights from her book "Elephant in the Gym" that will help you get into a headspace where it’s actually fun and easy to implement new positive changes because you’ll ditch the shameful burden of focusing on molding yourself to fit diet culture’s cookie-cutter approach to health and instead tap into what shifts are sustainable and meaningful for you!
Connect with Gillian:
Website | www.superyoustudio.com
Instagram | www.instagram.com/gilliangoerzen
Facebook | www.facebook.com/superyoufit
Book | http://elephantinthegym.com/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence!
Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package
Did you set out to explore intuitive eating and a non-diet approach in 2023?
If you answered yes, my guess is that at this stage you might be hitting a slump and feeling the pull to start dieting again.
And if that is the case I want you to know that what you're experiencing is a normal part of the process.
Many of us come into this journey with years of dieting under our belt, so It's only natural that we feel the urge to go back to what's familiar when we feel like we need to "get back on track" to hit our health and fitness goals for the new year.
But, before you go back to dieting, I want to bring you a loving reminder.
In this episode, I'm giving you 4 evidence-based reasons not to diet this year.
After listening, that voice in the back of your head that's telling you to give dieting another go will soften and the voice telling you to keep fighting for food freedom will win!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/ Attend the Free Metabolism Masterclass | katiehake.com/masterclass
Not feeling jazzed about tackling your goals for the new year? If you answered yes, you’re not alone. This time of year, energy is high and it’s SO tempting to set countless goals and overhaul every area of our lives. But I can tell you - with unwavering confidence - this is exactly what sets us up for major resistance and overwhelm. How do I know? I’ve been there, and I’ve found the key to getting myself and dozens of my clients unstuck is committing to taking the smallest action possible to build momentum. That’s why, in this episode, I’m sharing 3 simple steps for building momentum for your 2023 non-diet goals so you can stop feeling paralyzed by overwhelm and start taking action today.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence!
Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package
A 2018 study found a correlation between time spent on social media, negative body image, and disordered eating.
The reality is that so many people are carrying the weight of comparison and perfectionism fueled by endless content that’s riddled with diet culture and unrealistic beauty standards.
So, it’s time that we addressed the uncomfortable elephant in the room and asked ourselves, “Are my habits around social media supporting my mental health?”
If you answered no, today’s episode is going to help you unpack why you can’t stop doom-scrolling and comparing yourself to the highlight reels on your feed (we’ve all been there!).
We’re sitting down with Lily Thrope, LCSW, founder of Thrope Therapy LCSW PLLC, a psychotherapy practice located in Midtown Manhattan where she specializes in supporting individuals who experience eating disorders, disordered eating, low self-esteem, anxiety, depression, and LGBTQIA-related issues.
Listen in as she opens up about her journey to healing from an eating disorder and shares her best tips for creating practical boundaries around social media that will support your mental health and body image.
Connect with Lily:
Website | https://thropetherapy.com/
Instagram| https://www.instagram.com/thropetherapylcsw/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast
Last day to register for the Metabolism MasterClass and Learn How to Heal Your Metabolism & Mentality Using My 4-Step Approach | https://www.katiehake.com/metab
Resource from today’s show notes:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861923/
Today, I’m bringing you a loving truth bomb: when you step into this non-diet world, not all of your loved ones will be ready to join you.
In fact, I hear from clients all of the time who are in a sticky situation, trying to navigate ditching dieting and finding food freedom while their spouse, friend, or family member is still stuck in the throes of diet culture. It’s tough!
But the good news is, it’s not impossible to support a loved one through their dieting/weight loss journey even if you disagree with the track that they’re on. There are so many gentle ways we can extend our support to them, and In this episode, I’m sharing 7 ways you can do just that!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast
Register for the Metabolism MasterClass and Learn How to Heal Your Metabolism & Mentality Using My 4-Step Approach | https://www.katiehake.com/metab
You probably peek at your body every day - whether in your mirror at home or at a quick glance in a shopping window, and it’s normal to look from time to time. But what happens when analyzing your body becomes more frequent and more stressful? This is what’s known as body checking, a behavior that’s very common for people who struggle with body dysmorphia, eating disorders, or even just disordered eating.
In today’s episode, I’m chatting about what body checking might look like in your day-to-day life. Plus, I’m digging into the factors that make us susceptible such as our brain’s wiring and the comparison trap on social media. I’m also sharing 3 tips to help you stop body checking so you can drop the shame and guilt that comes with it and make peace with your body.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Join The 12 Week Small group program NOW and get free access to our 2023 Non-Diet Goal Setting Master Class! | https://p.bttr.to/3AvXB8t
Grab some coffee or tea and join me for a most epic celebration! Not only did the podcast hit 100K downloads recently but I also found out I was pregnant (talk about massive milestones!) In this episode, I’m giving you all the details about life since I found out I was pregnant. I’m chatting about everything from how I found out and revealed the big news to Joey to how I’ve been feeling and how I’ve been shifting my working routine. Plus, I’m giving you a post-holiday pep-talk to help you ditch the shame and guilt you might be holding onto after overeating so you can resist the strong pull to diet this time of year.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
'Tis the season for holiday meals and gatherings galore! It’s time to pass around the stuffing and the pumpkin pie and maybe a little bit of diet talk while we’re at it (Ugh, amirite?!).
While it's the most wonderful time of the year, the social gatherings largely focused on food can often be stressful or triggering for many because the truth is, diet culture is everywhere.
We're bound to encounter diet talk at holiday gatherings. But that doesn't mean it has to damage your relationship with food and your body. Listen in as I share 5 tips that will help you navigate diet talk like a boss, protecting your energy, mindset, and boundaries throughout the holiday season and beyond.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
When you think about someone with an eating disorder, you probably picture an extremely thin teenage girl, thanks to media-driven stereotypes, but the truth is that eating disorders can impact people of any age, gender, or body composition. In fact, even elementary-aged kids are at risk. That’s why today, I’m bringing Courtney Vickery, MS, RD, LD on the show to shed light on what puts a child at risk for developing an eating disorder and signs that a child might be suffering from one.
As a Registered Dietitian, Certified Intuitive Eating Counselor, and eating disorder survivor, Courtney is a wealth of knowledge on pediatric disordered eating. You’ll walk away from this episode feeling on fire for rejecting diet culture and weight stigma so you can create a ripple effect that helps the kids in your life develop a healthy relationship with food and their bodies.
Connect with Courtney:
https://www.vickerywellness.com/
https://instagram.com/vickerywellness
https://www.instagram.com/decletdesigns/
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Did you grow up with an ‘almond mom’ AKA a mom who was stuck in the throes of diet culture?
If you answered yes, my guess is that it probably had a huge impact on your body image story.
When you hear things as you’re growing up like, “A moment on the lips, forever on the hips.” or “You’re probably not actually hungry, just bored.” It’s natural to become hyperfocused on your body and your weight.
And even if your mom meant well - and most do - these words often leave scars. In fact, many of my clients have shared with me that they still can’t forget certain comments they heard about their bodies, even things they heard as early as grade school.
The point here is that you’re not alone, and those childhood experiences don't have to define your body story forever.
Tune in to this episode to learn about how you can begin to write the next chapter and heal your relationship with food and your body.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Do you feel like your metabolism has slowed down? Maybe you’re feeling sluggish or you’ve been stressing about gaining weight. If this sounds familiar, today’s episode is for you!
Listen in as I explain what metabolic adaptation is, how to know if you have a slowed metabolism, and what to do to heal your metabolism.
You’ll walk away from this episode understanding why diets aren’t sustainable and why eating more calories could actually help you rev up your metabolism - even though it may sound counterintuitive!
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
I can’t help myself. When I do something, I want to go all out and do it “right.” And while that mindset has served me in some ways, I recently realized how dangerous it is.
Far too often, in the past, I’ve found myself thinking things like, “Why should I even start this book if I’m not going to finish it?” or “Why should I start this workout if I know I’ll be interrupted and only get 10 minutes in the gym?”
Can you relate? If so, today’s episode is for you. I’m opening up about how I’ve worked through perfectionism and ditched all-or-nothing thinking. I’m sharing actionable strategies to help you finally start implementing that new habit you’ve been parking on the shelf in fear that you won’t execute it flawlessly.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Can intuitive eating really help you find food freedom and overcome overeating? Maybe you’ve even heard stories about people who can have candy lying around and only eat it until they’re satisfied.
And sure, that level of food freedom sounds great! But you might be wondering, “Is the idea of being released from the shame of overeating too good to be true?” or “I know it works for others, but will it work for ME?”
If this sounds familiar today’s episode is for you! Listen in as I share 4 things you need to know to stop overeating. Plus, I’ll uncover how you can exercise self-compassion and stop the shame cycle that’s keeping you stuck.
If you’re at a stage in your intuitive eating journey where true food freedom feels out of reach, this episode will give you the insight and encouragement you need to keep going.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Food additives are everywhere, and It’s almost impossible to find a yummy snack on a grocery store shelf that doesn’t include an ingredient that’s impossible to pronounce.
Many of us have heard that foods containing many ingredients that are hard to recognize can be harmful to our health, but Is there actually any scientific evidence to support that?
In today’s episode, I’m demystifying food additives. Listen in as I explain what they are and why they’re used.
After listening, you’ll walk away feeling relieved, knowing that you can prioritize your health without obsessing over every ingredient in every bite you take.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Resources from today’s episode:
https://www.todaysdietitian.com/newarchives/JJ22p36.shtml
http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm115326.htm
With collagen supplements taking the internet by storm, you might be wondering if it’s a good idea to pick one up.
It’s hard not to race to the supplement aisle when claims that collagen can help reduce the signs of aging and give you luscious locks are spreading around like wildfire.
But before you spend your hard-earned cash on a collagen supplement, let’s take a look at the science behind all of these claims.
Today, I’m answering your burning questions about collagen supplements. You’ll walk away from this episode understanding how your body creates and uses collagen and ready to make an educated decision on adding to your supplement stack.
Connect with The Katie:
Book a Free Strategy Call | www.katiehake.com/schedulhttps://www.todaysdietitian.com/newarchives/0221p16.shtmle
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Resources from today’s episode: