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/
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/
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/
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:
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/
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/
Today, we’re sitting down with my dear friend and mentor, Barb Brodowsky. Barb is currently the Chief of Staff at WRKOUT. She is also an international speaker, and master trainer, and has been a thought leader in the fitness industry for over 25 years.
In this episode, she’s uncovering how she’s worked through body dysmorphia and cultivated body respect and body acceptance over the years.
She’s also sharing her perspective on:
Lastly, she’s sharing her best tips for anyone who is struggling to learn to love their body or even just start to feel neutral towards it.
Connect with Barb:
Instagram | https://www.instagram.com/barbbrodowsky/
Website | http://barbarabrodowsky.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/
After years of running a private practice specializing in women's health and infertility and struggling to find quality supplements to support her patients, Ayla Brammer took matters into her own hands.
Ayla created her own fertility wellness brand, FullWell, where she formulates supplements with her patients’ needs, scientific evidence, and top-notch supplement manufacturing & safety in mind.
In this episode, she shares her expertise and talks about fertility and nutrition during Preconception, Pregnancy, and Postpartum. She’s also chatting about the supplement industry and what you should look out for when selecting your daily multivitamin or prenatal.
Connect with Ayla:
FullWell Fertility | https://fullwellfertility.com/
FullWell Prenatal Multivitamin | https://fullwellfertility.com/collections/all-products-excluding-route/products/fullwell-prenatal-multivitamin
FullWell Vitality + Virility | https://fullwellfertility.com/collections/all-products-excluding-route/products/fullwell-vitality-virility
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/
Did you know that not getting enough sleep could be throwing your hunger hormones off balance?
In this episode, we’re digging into the two main hunger hormones and how they shift and often lead us to overeat when we’re sleep-deprived. We’re also chatting about why sensitivity to these hormones tends to vary from person to person.
Today, we are going to get a little nerdy, but as always, my goal is to break down the science so you can apply it to YOUR life.
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/
How much thought do you put into the way that you breathe?
Maybe it’s easy for you to pause and get intentional with your breathing at a yoga class but when it comes to meditating solo, you just can’t stay focused.
Whether you’re looking for better sleep, anxiety relief, or to boost your mood or energy, you’re in for a treat with today’s episode!
Today, we’re sitting down with Davi Brown a certified breathwork instructor and content manager at Breathwrk, an app that features science-backed breathing exercises and classes.
Listen in as she uncovers the countless benefits of incorporating breathwork into your day-to-day life, and how the Breathwrk app can help you get started, even in small pockets of time.
She’s also sharing techniques that will help you start reaping the benefits of intentional breathing today. Stick around until the end as she walks us through a breathing exercise that will help melt your stress away in just 4-minutes!
Connect with Davi:
Get the Breathwrk App | https://apps.apple.com/us/app/breathwrk-breathing-exercises/id1481804500
Email | davi@breathwrk.com
Connect with The Katie:
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
If you answered no, you’re not going to want to miss today’s episode.
Come along for a deep chat with me as I break down what social justice even is and how The Health at Every Size Principals are deeply rooted in social justice.
I’m also opening up about how my values have evolved over the years, leading me to ultimately discover and advocate for things that matter to me as a weight-inclusive provider.
You’ll walk away from this episode feeling inspired to take inventory of your values and get clear on where you stand so you can make an even larger positive impact in our world.
Connect with The Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Resources From Today’s Show:
https://asdah.org/health-at-every-size-haes-approach/
Connect with Cara:
Website | https://www.carlearaweiss.com/
Connect with Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
That’s why today, I’m bringing Lyndy Barnard, LCSW on the show to break down how you can cultivate more body image resilience.
As a mental health therapist, Lyndy has expertise in anxiety, depression, trauma, shame, self-esteem issues, and women's issues. Lyndy has worked with women throughout her career. Her passion for helping women improve their self-worth, confidence, and body image stems from both her personal and professional experience.
In this episode, Lyndy shares everything from the 4 pillars of building resiliency to red and green flags to watch out for when selecting a mental health provider to support you on your non-diet journey.
Connect with Lyndy:
Website | https://www.mymindmystrength.com/about
Instagram | https://www.instagram.com/mindandstrength/
Facebook | https://www.facebook.com/mindandstrength/
Email | lbarnard@mymindmystrength.com
Connect with The Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
It’s time to stop the noise and clear the distractions so you can make peace with food and your body.
That’s why today, we’re digging deep into attunement disruptors. What are they? And Which ones could be at play in your day-to-day life?
Whether it’s chronic stress, lack of self-care, or something in between, you’ll walk away from this episode ready to clear the barriers between you and true body attunement so you can gain more confidence along your non-diet journey.
P.S. If you haven’t already, make sure you go listen to EP 244: Intuitive Eating & Body Attunement. In that episode, you’ll discover what body attunement even is and how important it is going to be for you as you become an intuitive eater.
Connect with The Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Resources from This Episode:
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
In this episode, not only is Rachel discussing how she went from making her own almond butter at home to landing it on the shelves of a major retailer like Walmart, but She’s also taking us back to the beginning when her interest in nutrition started.
Listen in as Rachel shares about the moment when it hit her that she had had a troublesome relationship with food and her body. Hear about the life-changing trip she took that led her to food freedom. Plus, find out how, as a busy mom and business owner, she maintains a healthy relationship with food and her body, avoiding the comparison and obsession trap.
Learn More about Revival Food Co.
Instagram| instagram.com/revivalfoodco
Facebook | https://www.facebook.com/revivalfoodco
Website | https://revivalfoodco.com/
Connect with The Katie:
Register for the Free Sugar Challenge | www.katiehake.com/sugar
Register for the Free Masterclass | www.katiehake.com/masterclass
Book a Free Strategy Call | www.katiehake.com/schedule
Your body is trying to communicate with you; are you listening? My guess is that if you have a history of dieting you might feel very disconnected from your body and the physical cues it sends you. Without body attunement, you might be making decisions around food or movement or self-care based on what others say you should do, or based on food rules and diet culture norms.
That’s why today, I’m uncovering what body attunement even is and how important it is going to be for you as you become an intuitive eater.
You’ll walk away from this episode understanding how to practice mindfulness AND body attunement so you can gain more confidence along your non-diet journey.
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/
Today’s guest, my wonderful client, Breanna, and I, found insurmountable joy in discovering group fitness. However, both of us struggled with an unhealthy relationship with exercise that tainted that joy – An unhealthy relationship that was mended by embracing a non a non-diet approach to fitness and nutrition.
I had the pleasure of coaching Breanna through that healing journey. Listen in today as she uncovers how healing her relationship with fitness transformed her life. Hear about what it felt like for her to incorporate gentle nutrition and release food rules. Plus, hear about how working with me helped her avoid overwhelm in the process.
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/
Brooke is a Registered Dietitian Nutritionist with a passion for helping women silence their inner dieting voice, make peace with food, and free up brain space to focus on the things that truly matter. Brooke is the Associate Dietitian at Katie Hake Health & Fitness, where she provides nutrition coaching in both one on one and group settings. She loves being able to help clients implement the steps of a non-diet approach, to dissolve food rules, and trust their bodies.
Brooke earned her dietetics degree from Kansas State University. As a mom to two girls, one with a food allergy, Brooke has first-hand experience making healthy eating easy for the whole family. With experience in food service and school nutrition, Brooke loves to help clients learn to eat in a way that is both low-stress and sustainable. She believes that nutrition from a non-diet approach is not a one-size-fits-all. When working with Brooke, you will get a highly individualized approach to food, nutrition, and 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/
Connect with The Brooke:
Find her on Instagram | https://www.instagram.com/brooke_rdn/
In this episode, Dylan is opening up about what food freedom means to her, and what her journey to becoming a Registered Dietitian looked like. She’s also diving into what led her to work with patients with eating disorder diagnoses specifically and she’s unpacking the similarities and differences between disordered eating and diagnosable eating disorders.
Connect with Dylan:
Website: www.freemethodnutrition.com
Instagram: @dylanmurphy.rd and @freemethodnutrition
Food Freedom Handbook (free download): freemethodnutrition.com/guide
Start your food freedom journey with our self-paced course: https://freemethodnutrition.com/fundamentals
Connect with 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/
We hear about how we should get more exercise, sleep, etc. And while mastering those basic things is important, our lives and self-confidence aren’t going to radically shift if we just stop there.
It’s time we take it a step further, and tie in one element that I find is missing from the typical self-care conversation – SELF COMPASSION.
The truth is, there’s always more to do, and more to achieve, whether it be at work or in our personal lives. Heck, if we’re too tough on ourselves, even our personal development and self-care journies can become stressful as well.
That’s why today I'm diving deep into self-compassion. Listen in as I share the mantra that I’ve adopted that helps me stay rooted in self-compassion, “good enough.” So, fellow high-achievers, grab your sticky notes and jot that mantra down and press play, we’re in this journey together!
Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Join in on The Self Love Challenge | www.katiehake.com/love
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/
Things Mentioned in This Episode:
Try Magic Mind – Use code 'happy20' to get a limited 20% off your first order! | https://www.magicmind.co/happy
Listen in as she opens up about her journey to food freedom.
Cathy is discussing:
-How counseling helped her to navigate grief and served as a stepping stone in her journey to exploring intuitive eating
-How her Fibromyalgia and Diabetes diagnosis influenced her relationship with food and movement
-How her faith tied into her intuitive eating journey
-What prompted her to seek out a dietitian
-Her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey.
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 Katie:
Book a free strategy call | www.katiehake.com/schedule
Join in on The Self Love Challenge | www.katiehake.com/love
Register for the Masterclass | www.katiehake.com/masterclass
If you answered, "It's been way too long." I get it. We hear so much about self-love and self-care on social media, it's easy just to scroll past and overlook the impact a solid self-love practice can have on our lives.
But, when it comes to adopting a non-diet approach, leaning into self-love is an absolute must. Besides, Intuitive eating is where self-love and self-care meet science.
Listen in today as I share 10 habits of self-love that every woman should adopt. Think of this episode as a little checklist for your week, and as you're listening, pick 1-2 steps you're going to focus on taking this week!
If you're ready to dig deeper, be sure to join the February self-love challenge at katieheake.com/love where you'll get an added layer of accountability and find even more simple and practical ideas that will help you foster self-love in 2022!
Connect with Katie:
- Join in on the self-love challenge! www.katiehake.com/love
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
Not to mention the mindset side of things. So often, we beat ourselves up for not being as advanced as we once were.
This can be especially difficult for those dealing with chronic illness. Sometimes health issues can make it impossible to maintain the progress we've made in our fitness journies and that can feel quite discouraging.
So, if you're feeling discouraged on your fitness journey, whether it's due to chronic illness or another circumstance, the question that remains is: How can we learn to give ourselves permission to start over WITHOUT shame?
Today, I'm bringing my friend and co-worker Shelby Graves, CPT on the show to unpack just that.
Shelby is a Personal Trainer, Powerlifter, and Ulcerative Colitis patient located in Indianapolis, IN. Listen in as she dives deep into her own journey with Ulcerative Colitis. Plus, hear her perspective on strength training and how she has learned to fall in love with the process of being a beginner in fitness at certain stages.
Connect with Shelby:
- Instagram.com/graves_fit
Connect with Katie:
- Join in on the self-love challenge! www.katiehake.com/love
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
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 unpacking all of the ways that dieting negatively impacts our social, emotional, and financial health.
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 Katie:
Save your seat for the FREE masterclass | katiehake.com/masterclass
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Amazon Storefront | amazon.com/shop/kthake
Do you ever get overwhelmed by all of the decisions you have make each day? If you answered yes, you’re going to want to stick around for this episode!
I believe deciding what to eat shouldn’t be yet another decision we need to agonize over. And as someone who's suffered from decision fatigue, I try to create systems that make my life easier in the nutrition department.
Listen in today as I share 5 nutrition habits I’ve developed so you can start your non-diet journey with less resistance. Plus, catch my best tips on how to get these habits to stick.
Connect with Katie:
Free Metabolism Master Class: katiehake.com/masterclass
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Join the Facebook group | https://www.facebook.com/groups/fitfriendshappyhourpodcast/