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PODCAST

Fit Friends Happy Hour

Katie Hake RDN, LD, CPT

If there were a way you could feel confident and healthy regardless of the number on the scale, that’s something you’d want to know about right? If so, this podcast is for YOU! Join us each week on the Fit Friends Happy Hour Podcast as we dismantle diet culture and help you redefine the word FIT. Registered Dietitian Nutritionist, Personal Trainer and Host, Katie Hake, specializes in intuitive eating, body image, and fitness coaching. Subscribe for a new episode each week and visit katiehake.com to

health & fitness nutrition

All Episodes

12:37

Meal Prep Made Easy: A Practical Guide for Busy Lives

Fit Friends Happy Hour ·

2025/05/20

EPISODE 404. Ever feel like meal prep is an overwhelming chore reserved for fitness fanatics or perfectionists? This episode of Fit Friends Happy Hour pulls back the curtain on practical, real-life meal prep that works for busy schedules, picky eaters, and anyone tired of decision fatigue. Katie shares flexible strategies to make nourishing yourself easy, enjoyable, and far from the soggy broccoli stereotype. What We Cover: Why traditional meal prep gets a bad rap—and how to ditch the diet cu...

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15:36

Exploring Dieting: Pros, Cons, and Why Lasting Change...

Fit Friends Happy Hour ·

2025/05/13

EPISODE 403. Ever start a diet on Monday and find yourself elbow-deep in snacks by Thursday? You’re not alone—and you’re not broken! In this episode of Fit Friends Happy Hour, Katie dives into the messy truth about dieting: why they seem to work (at first), why the excitement wears off, and what the science says about long-term results. If you’re tired of all-or-nothing diet rules and ready for a more sustainable way to feel good in your body, this conversation is a must-listen. What We Cover...

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47:46

Nutrition Advice That Works for Neurodivergent Brains...

Fit Friends Happy Hour ·

2025/05/06

EPISODE 402. Ever wonder why "healthy eating" advice just doesn't seem to fit your brain—or your life? In this jam-packed episode, Katie sits down with neurodivergence nutrition expert Sam Berkowitz MPH, RD, LDN, to unmask the challenges (and unexpected solutions) for neurodivergent folks navigating food, body image, and overwhelming nutrition noise. If you or someone you love struggles with rigid thinking, sensory food aversions, or the stress of diet culture, this conversation just might ch...

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13:10

BONUS: Mindset Makeover: Ditching Diet Culture for Good

Fit Friends Happy Hour ·

2025/05/02

In this episode of Fit Friends Happy Hour, host Emma Briggs, a dietetic intern and soon-to-be Registered Dietitian, explores how shifting your mindset—not your willpower—can be the key to building lasting, shame-free habits. What we cover: Why diet culture keeps you stuck in all-or-nothing thinkingThe difference between discipline and self-trustWhat a growth mindset really looks like in real lifeFour powerful mindset tools to reframe setbacks, stay consistent, and build habits that actually l...

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16:40

How to Get Over Your Fear of Weight Gain

Fit Friends Happy Hour ·

2025/04/29

EPISODE 401. In this episode of Fit Friends Happy Hour, host Katie addresses the common fear of weight gain associated with intuitive eating. She offers compassionate strategies to overcome this fear while delving into the deep societal and personal pressures that contribute to our anxieties about body size. What we cover: Strategies to acknowledge and accept the fear of weight gainChallenging societal and personal beliefs about weight and body imageRedefining health and beauty through...

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31:37

Life Update with Katie

Fit Friends Happy Hour ·

2025/04/22

EPISODE 400. In this milestone 400th episode of Fit Friends Happy Hour, host Katie reflects on the journey of the podcast, shares heartfelt gratitude with listeners, and provides a personal life update covering various aspects like mom life, nutrition, and fitness. Katie offers insights on balancing work and family, the importance of family meals, and her recent training experiences. What we cover: Journey from the beginning of the podcast to now and the impact of connecting with liste...

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15:34

Why Strength Training Matters More Than You Realize

Fit Friends Happy Hour ·

2025/04/15

Send us a text EPISODE 399. In this episode of Fit Friends Happy Hour, host Katie, a dietitian and personal trainer, highlights the benefits of strength training for women, and uncovers reasons you may have overlooked. What we cover: The physical and mental health benefits of strength training, particularly for women at various life stagesHow to get started or reignite your energy againDebunking myths about getting bulky and the importance of progressive overload in training Connect wi...

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65:30

Healing Through Environment: Cynthia Wagner's Journey

Fit Friends Happy Hour ·

2025/04/01

Send us a text EPISODE 398. In this episode of Fit Friends Happy Hour, host Katie introduces Cynthia Wagner, a seasoned operations executive and mentor in the fitness industry, to discuss the deep-rooted impact of toxic work and personal environments on physical and mental health. Cynthia shares her journey of overcoming psychological and emotional abuse, dealing with an autoimmune disorder, and the eventual realization that her environments were exacerbating her symptoms. What we cover...

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14:25

Is AG1 (and Other Greens Powders) Really Worth it?

Fit Friends Happy Hour ·

2025/03/26

Send us a text EPISODE 397. In this episode of Fit Friends Happy Hour, host Katie delves into the popular supplement AG1, formerly known as Athletic Greens. She examines whether these greens powders live up to their claims and explores their potential benefits and drawbacks. What we cover: nutritional contents of AG1, scientific research supporting their benefitpotential issues like cost and digestive discomforttips for assessing your nutritional needs and dietary gaps Connect ...

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22:36

What Happened When I Tried Intuitive Eating for the...

Fit Friends Happy Hour ·

2025/03/19

Send us a text EPISODE 396. In this episode of Fit Friends Happy Hour, Katie shares her personal journey with intuitive eating, challenging her previous beliefs formed as a nutrition expert. She details her struggles with disordered eating and burnout, and her transformative experience embracing intuitive eating. What we cover: handling conflicting emotionswhy intuitive eating is a skillredefining success Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newsletter Wh...

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47:51

From Clumsy Athlete to Fitness Enthusiast: Katie...

Fit Friends Happy Hour ·

2025/03/12

Send us a text EPISODE 395. In this episode of Fit Friends Happy Hour, host Katie interviews Katie Bragaw, a fitness enthusiast dedicated to making group fitness enjoyable and inclusive. Katie shares her journey from struggling with body image to discovering a love for group fitness, and how she uses her platform to inspire others. What we cover: importance of community, effective communication, and inclusivity tips for overcoming intimidation, appropriate class behavior, and eti...

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14:40

What to Do When Exercise Feels Impossible

Fit Friends Happy Hour ·

2025/03/04

Send us a text EPISODE 394. In this episode of Fit Friends Happy Hour, host Katie explores the common struggle of exercise resistance, why it happens, and offers practical strategies to overcome these barriers. What we cover: Understanding mental and evolutionary reasons behind exercise resistanceOvercoming barriers such as lack of time, motivation, fear, and fatiguePractical strategies to start moving again, including shifting your mindset, finding enjoyable activities, and building a suppor...

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19:47

The Surprising Truth About Celsius (and other energy...

Fit Friends Happy Hour ·

2025/02/26

Send us a text EPISODE 393. In this episode of 'Fit Friends Happy Hour,' host Katie dives into the topic of natural energy drinks like Celsius and Alani, examining their health claims, ingredients, potential hidden dangers, and whether or not they're okay for you. What We Cover: historical overview of energy drinksproprietary blends and lack of transparency in labelinghow much caffeine should we really be consumingThis episode aims to educate listeners about making informed choices and ...

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35:19

Struggling with Pain? What You Need to Know with Dr....

Fit Friends Happy Hour ·

2025/02/18

Send us a text EPISODE 392 Have you ever experienced pain or injury that stopped you from doing what you wanted to do? In this episode of Fit Friends Happy Hour, host Katie welcomes Dr. Tawny Kross, a specialist in chronic pain and founder of Ready Set Rewire. Dr. Kross shares her insights on helping women overcome chronic stress, pain, and inflammation through holistic approaches. What we cover: understanding chronic pain, the role of the nervous system, and the importance of integrating r...

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14:19

5 Ways to Improve Your Energy Right Now

Fit Friends Happy Hour ·

2025/02/13

Send us a text EPISODE 391. In this episode of Fit Friends Happy Hour, host Katie shares five simple yet effective tips to immediately improve your energy levels without relying on caffeine. What We Cover: How much water do you actually needWhat you're missing in your snacks for sustained energyThe minimum dose for maximal benefits Connect with Katie: Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletter Book a free strategy call | http://www.katiehake.com/schedule Check your in...

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9:46

The Real Reason Intuitive Eating isn't Working for You

Fit Friends Happy Hour ·

2025/02/05

Send us a text EPISODE 390. Think you're fully embracing intuitive eating, but still not seeing results? The real reason might surprise you - and it's probably hiding in your bathroom scale. What we cover: Why intuitive eating might not be working for some people the links it to weight-centric thinkingPsychological and physical impacts of weight stigma and internalized weight biasPractical steps to shift away from a weight loss mindset toward intuitive eating and body neutrality Conn...

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9:49

Why I Stopped OTF and What I Do Instead

Fit Friends Happy Hour ·

2025/01/31

Send us a textEPISODE 389.Ever feel like your workout routine is running YOU instead of the other way around? or maybe you're like freaking obsessed with this one fitness thing but your body is just screaming at you to stop?? or maybe you're just burnt out, you're not seeing 'results' and motivation is overall LOW? Wherever you are at on your fitness journey I hope by sharing a little behind the scenes on my own fitness journey that you'll be inspired to take the next best step on your own.Co...

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18:58

What are the 10 Principles of Intuitive Eating?

Fit Friends Happy Hour ·

2025/01/21

Send us a textEPISODE 388.Ever wondered what intuitive eating really means? If so, I get it. Lately, you see the term thrown around everywhere. From weight loss platforms like Noom to health coaches on social media, It gets confusing.You might be wondering things like, “Can I practice intuitive eating AND want to lose weight?” and “How are mindful eating and intuitive eating different?” That’s why in this episode I’m tackling those questions and breaking down what intuitive eating i...

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54:31

Sports Nutrition for Endurance and Life with Dawn...

Fit Friends Happy Hour ·

2025/01/16

Send us a textEPISODE 387.In this episode of Fit Friends Happy Hour, host Katie interviews Dawn Lundin, a Registered Dietitian specializing in sports nutrition from a non-diet lens. What We Cover:Dawn's personal journey overcoming heart surgery and achieving success in endurance sportsThe importance of individualized nutrition strategies for athletes and the impact of under-fueling on performanceThe concept of 'race weight' and the psychological and physical implications of obsessing ove...

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16:47

Streamline Your Health: The 'Less but Better'...

Fit Friends Happy Hour ·

2025/01/09

Send us a textEPISODE 386.In this episode of Fit Friends Happy Hour, Katie discusses how a 'less but better' mentality can help you reach your wellness goals in the new year.What We Cover:why less but better and what it meansrealistic tips to streamline your health habitswhat is therapeutic lazinessConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingBook a free strategy call | www.katiehake.com/schedule

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191 results

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