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Fit Friends Happy Hour

This isn’t your standard health and fitness podcast! Come hang out with us as we talk about how to stop chasing the numbers and start doing what feels right for your body! Learn how to find joy in movement while getting rid of the toxic belief that you are not enough. Katie is a Registered Dietitian and fitness professional, passionate about helping you become the expert at your own body. We talk nutrition as it applies to Katie's non-diet approach, self-acceptance, finding joy in fitness, and all around how to be a better human. Fit Friends Happy Hour will feel like you're chatting with a girlfriend who GETS IT and wants the best for you. Katie shares personal stories while also bringing you the experts in a non-diet approach. Whether you're driving, running, or getting stuff done around the house, we hope you'll feel inspired to live the awesome life you’ve been called to live! Thanks for joining us!! Find Katie at www.KatieHake.com and on Instagram @kthake
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Now displaying: Category: general
Nov 28, 2022

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/

Nov 21, 2022

'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/

Nov 14, 2022

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://decletdesigns.com/

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/

Nov 7, 2022

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/

Oct 31, 2022

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/

Oct 24, 2022

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/

Oct 17, 2022

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/

Oct 10, 2022

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

https://www.actionagainsthunger.org/world-hunger-facts-statistics#:~:text=Key facts about global hunger,10%25 percent of people globally.

Oct 3, 2022

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: 

https://www.todaysdietitian.com/newarchives/0221p16.shtml

https://www.hsph.harvard.edu/nutritionsource/collagen/

Sep 26, 2022

We live in a very health-focused society, so naturally, you’ve probably heard various health ideas/rules swirling around the internet and in your social circles like, “Sugar causes diabetes! You should fiercely limit it.’ or “Chemicals cause cancer. You shouldn’t bring harsh cleaning chemicals into your home.” 

And while these rules might seem harmless or easy to brush off, there’s a dangerous side to them. They’re rooted in healthism or the idea that a person’s health is entirely their responsibility.

The truth is, none of us have total control over our health. Even if we followed every arbitrary health rule to a t, there’s a chance that any of us could fall ill. 

That’s why in this episode, we’re diving deep into the concept of healthism. You’ll walk away from this episode feeling inspired to take a deep look at your own biases and ready to challenge the status quo around health. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Resources from today’s episode: 

https://www.goodrx.com/healthcare-access/patient-advocacy/what-is-healthism#:~:text=Healthism is the idea that,disorders and negative body image.

https://pubmed.ncbi.nlm.nih.gov/7419309/

Sep 19, 2022

Do you struggle with emotional eating? Wonder how you can break the cycle of using food to suppress or soothe negative emotions that come up for you? If so, you’ll want to stick around for today’s short but super informative episode. 

 

I’m revealing a common misconception about emotional eating and giving you steps you can take to heal your relationship with food. 

 

You’ll walk away from this episode ready to stop restricting and ready to start practicing self-compassion as you overcome emotional eating and embrace new ways to cope with big emotions.

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Sep 12, 2022

Are you only able to eat in an all-or-nothing kind of way? Do you find yourself struggling with binge eating, emotional eating, or overeating one day only to restrict out of shame the next day drastically? 

If this sounds familiar, this episode is for you. I’m demystifying the binge restrict cycle which is infamously used in the diet industry to keep people stuck.

You’ll walk away from this episode not only with a better understanding of the science behind the binge restrict cycle but also with an extra dose of self-compassion you can use next time you binge and ideas for the next steps you can take to heal your relationship with food 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/

Sep 5, 2022

When it comes to women’s health and conditions like PCOS, there’s SO much noise online that it can be overwhelming to try and sift through information. It’s hard to know what’s fact and what’s just diet culture bs. That’s why today, I’m bringing Felice Ramallo, Lead Dietitian at Allara on the show to share not just her wisdom on PCOS and insulin resistance but also her firsthand experience with the syndrome. 

 

This episode is for you regardless of whether or not you have PCOS. I know you'll leave today feeling a little smarter about the topic of insulin resistance and just empowered with your health overall.

 

*Trigger Warning*  We do talk about specific body weight measurements in this episode so just a heads up if that is something you may need to avoid. 

 

Connect with Felice:

 

Instagram | https://www.instagram.com/flavorsoffelice/

Website | https://allarahealth.com/

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Find each book mentioned in today’s episode here! | Amazon Storefront | amazon.com/shop/kthake

Aug 29, 2022

In today’s episode, I’m sharing the books that have helped me and dozens of clients ditch dieting for good! These 5 books are must-reads for anyone who needs to dig into the nitty gritty research before committing to going on a non-diet journey. There are also some great ones on the list for the seasoned intuitive eater who just needs a fresh perspective to help reignite the fire to keep embracing food freedom. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Find each book mentioned in today’s episode here! | Amazon Storefront | amazon.com/shop/kthake

Aug 22, 2022

Have you ever been forced to take a rest day? Whether you’re feeling sick or stressed, missing the gym at some point is inevitable. But so often, I see clients experiencing a lot of anxiety around missing their usual workout - and I’ve totally been there myself! 

That’s why today, I’m bringing Taylor Lechner MFN, RD, LD on the show to chat about what a healthy relationship with exercise looks like. She’s also sharing her wisdom on exercise compulsion and disordered eating. 

Taylor is the nutrition and culinary manager at The Emily Program Columbus outpatient site and co-founder of LK Nutrition LLC. She has over 6 years of experience and has worked in all levels of care. In addition to counseling clients, she has a passion for educating professionals. She creates and leads online courses teaching dietitians and students how to effectively work with clients struggling with eating disorders and is an adjunct professor at Bowling Green State University.

Connect with Taylor:

Sign up for her email list: https://www.subkit.com/lknutrition

Social links:

Website - https://lknutritionohio.com/

Facebook - https://www.facebook.com/lknutritionoh

Instagram - https://www.instagram.com/lknutritionoh/

Linkedin - https://www.linkedin.com/company/lk-nutrition-llc/?viewAsMember=true

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Aug 15, 2022

How do you give yourself full permission to eat intuitively while also prioritizing your health and longevity? You incorporate gentle nutrition! 

Now, before you jump in headfirst it’s important to check in with yourself to be sure that you’re ready for this stage. That’s why today I’m sharing several questions you can ask yourself to explore the WHY behind your current food choices to see if you’re ready to incorporate gentle nutrition without shame or any leftover rigid rules leftover from dieting days. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Aug 8, 2022

One of the biggest pieces of the intuitive eating puzzle is learning to reconnect with our body’s hunger and fullness cues. That’s why intuitive eating and somatic therapy go together like peanut butter and jelly. 

If you’ve never heard of somatic therapy, you’re in for a treat with today’s episode! 

Today, I’m bringing on my dear friend Leah Ehinger, ASW-CA, MSW - Somatic Therapist on the show. Leah’s primary focus as a practitioner is to get her clients reconnected to their body by learning to “drop in” and access internal cues that can lead to breakthroughs in mental and physical health and awareness. 

Listen in as Leah breaks down all things somatic therapy and how it can support you in your intuitive eating/body image journey. Plus, hear about how she went from being a group exercise instructor to a mental health professional. 

*Disclaimer, this advice and opinions shared in the podcast episode are not intended to replace medical advice. 

Connect with Leah: 

Website | www.leahehinger.com

Instagram | @lehinger_therapy

Facebook | https://www.facebook.com/LeahEhinger/

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Aug 1, 2022

There’s no such thing as a cookie cutter body image story, so It’s time that we take a deep look at the unique experiences that have shaped your body image today. 

If you’re looking to heal your relationship with your body, the first step is to validate your experiences. The truth is that nobody else has lived a day in YOUR body and you deserve to hold sacred space for yourself and your experiences, big or small, positive or negative, on your journey to healing. 

That’s why today, I’m sharing real body image conversations that I’ve had with clients recently and a journal prompt that will help you reflect and start to unpack your body story.  

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jul 25, 2022

Movement doesn’t have to feel like a chore, and It certainly doesn’t have to feel like a punishment. 

But if you moan and groan when you think about heading to the gym, I get it. 

Diet culture leads us to believe that a rigid exercise routine is something we “should” upkeep if we want to be healthy. And let’s just say, that pressure isn’t very motivating and it certainly sucks the joy out of exercise. 

If you’re ready to ditch that pressure like I did, listen in as I chat about how you can heal your relationship with exercise and finally find joy in movement once and for all! 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jul 18, 2022

Could an app help you unlock the power of meditation once and for all? 

 

Now, I know you might be saying, “Katie I’ve heard about the countless benefits of meditation but I just can’t sit still and clear my mind for long!” 

 

If this sounds like you, you’re in for a treat with today’s episode! I’m bringing  Sarah McDevitt from CORE by hyperice on the show to chat about WHY mastering meditation and stress management can be so difficult in today’s world. 

 

Listen in as she dispels common myths around meditation and shares her best tips for incorporating this stress-busting tool into your daily routine. 

 

Learn more about Core:

 

https://hyperice.com/core-by-hyperice/

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jul 11, 2022

Today, we're sitting down with my dear friend and client, Ashleigh D.

Listen in as she opens up about her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey.

Ashleigh is also discussing:

-What prompted her to seek out a dietitian

-How she’s navigated chronic pain and food insecurity 

-How she made time to prioritize her health and self-care while pursuing her master’s degree (talk about busy!).

After listening, you'll walk away understanding what the journey to food freedom actually looks like. You'll hear about how intuitive eating can help you find a sense of freedom and self-acceptance that can impact every area of your life.

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Jul 4, 2022

Mindfulness is trendy these days, and the term mindful eating has been thrown around a lot in the diet industry recently.

 

Because of this, I’ve been getting a lot of questions lately like “Is mindful eating the same thing as intuitive eating?” or “If a weight loss program mentions using tools like mindful eating does that mean it’s automatically aligned with intuitive eating principles?” 

 

That’s why today, I’m breaking down the key differences between mindful eating and intuitive eating. Plus, I’m digging into how my clients leverage both intuitive eating and mindful eating as they work to heal their relationship with food and their bodies! 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jun 27, 2022

Are you curious about how to travel without getting jet lag or throwing all your self-care routines to the wayside? Wondering what it looks like to eat intuitively while traveling? If so, you’re in luck with today’s episode! Listen in as I share my 10 best tips for feeling like your best self while traveling. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Jun 20, 2022

Meet Caitlin Johnson. Caitlin is a Registered Dietitian with advanced training in functional medicine and women’s herbalism. 

 

Today, Caitlin is shedding light on her own struggle with infertility and sharing her journey to founding her company PCOS Fertility Nutrition where she has helped many hundreds of couples become parents.

 

In this episode, she’s also discussing: 

 

  • The multiple facets of PCOS (that span beyond infertility) that are often unrecognized 
  • The lack of education surrounding the birth control pill 
  • Why you should pay attention to your menstrual cycle even if you’re not actively trying to conceive 

 

You’ll walk away from this episode feeling empowered and holding a deeper understanding of your body, your hormones, your fertility, and more! 

 

Connect with Caitlin: 

PCOS Fertility Nutrition | https://www.pcosfertilitynutrition.com/

Food Freedom and Fertility Podcast | https://www.foodfreedomfertility.com/

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jun 13, 2022

Do you struggle to actually allow yourself to eat what you want? If you answered yes, you’re not alone. 

 

The reality is that being surrounded by diet culture leads many of us to lose touch with our food preferences. Maybe we often opt for what we believe to be the “healthier” option, sacrificing what we actually want to eat. Naturally, over time this can cause us to lose touch with our bodies' cues and the foods we once enjoyed. 

 

That’s why today I’m pulling back the curtain on some of my recent client conversations. I’m chatting about everything from how to give yourself unconditional permission to eat to how to navigate weight stigma and advocate for yourself at the doctor’s office and more! 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

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