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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

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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19:01

Non-Diet Goal Setting: A Fresh Start in the New Year

Fit Friends Happy Hour ·

2024/12/31

Send us a textEPISODE 385.In this episode of Fit Friends Happy Hour, Katie discusses the pitfalls of an all-or-nothing mindset and the importance of non-diet goals for overall health.What We Cover:why traditional goal setting often failsa more holistic approach to setting goals without focusing on the scalecreating structure with flexibilityConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingLinks Menti...

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49:51

Cooking Up Confidence with Family and Culinary RDN,...

Fit Friends Happy Hour ·

2024/12/25

Send us a textEPISODE 384.In this episode of Fit Friends Happy Hour, host Katie interviews Jessica Holden, a Registered Dietitian specializing in family-focused culinary nutrition. What We Cover:Strategies for stress-free and enjoyable family mealtimes, fostering a positive relationship with foodTips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressuresPractical advice for meal planning, managing grocery budgets, and making mealtime fun an...

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19:11

Should I Be Taking Creatine?

Fit Friends Happy Hour ·

2024/12/17

Send us a textEPISODE 383.In this episode of Fit Friends Happy Hour, host and Registered Dietitian, Katie Hake, answers all your questions about creatine. She answers questions like creatine monohydrate vs micronized creatine, loading phase, should you be taking creatine on rest days, and more. What We Cover:finding the slight edge when it comes to focuswhat is creatine the physical and mental benefits of creatine, specifically for womenConnect with Katie:Non-Diet Newsletter | www.k...

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45:10

Diabetes, Disordered Eating, and Diabulimia with...

Fit Friends Happy Hour ·

2024/12/10

Send us a textEPISDOE 382.In this episode of Fit Friends Happy Hour, host Katie Hake interviews Registered Dietitian, Emily Welles, on the complex and often overlooked topic of diabulimia. What We Cover:what is diabulimiaintersection of disordered eating and blood sugar management importance of supportive care in healthcareConnect with Emily:Email | emily@emilywellesnutritiongroup.com Website | emilywellesnutritiongroup.com Connect with Katie:Non-Diet Newsletter | www.kati...

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25:23

Fitness, Focus, and Food: A Life Update from Katie

Fit Friends Happy Hour ·

2024/12/03

Send us a textEPISDOE 381.In this episode of Fit Friends Happy Hour, Katie provides a life update covering various aspects such as food, fitness, and lifestyle. She discusses her personal exploration of mental focus supplements, inspired by her grandmother's battle with Alzheimer's. What We Cover:practical tips for meal planningthe importance of trying non-disruptive health experimentsbalancing career and mom life Get Magic Mind at 50% off with the Black Friday offer, available only...

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52:13

Navigating the Holidays from Boundaries to Body Image...

Fit Friends Happy Hour ·

2024/11/26

Send us a textEPISODE 380.What if you could head into the holiday season feeling confident with your plate, your body, and the many conversations? Guest expert, Dr. Kori Miller, a health professional specializing in counseling, psychology, and intuitive eating, shares her tips and tricks to help you master your emotions and get the most out of this holiday season.What we cover:- Strategies for setting and maintaining boundaries during holiday gatherings - The role of self-compassion espe...

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20:34

The Hidden Link Between Minerals and Burnout

Fit Friends Happy Hour ·

2024/11/19

Send us a textEPISODE 379. Have you ever experienced burnout? Are you constantly reaching for the 2pm coffee and candy? Today we explore the importance of minerals in combating fatigue and burnout. Katie puts on her RD hat to discuss essential minerals like magnesium, sodium, potassium, calcium, iron, zinc and more. What we cover:what minerals are and why they matterpersonal testing experienceintentional and purposeful supplementationConnect with Katie Hake:HTMA Black Friday Bundle ...

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35:13

Beyond Birth Control: Navigating Hormonal Health from...

Fit Friends Happy Hour ·

2024/11/12

Send us a textEPISODE 378.Have you ever been told your cortisol is too high or that you need to heal your gut? Ever considered a different way to eliminate acne without hormonal birth control? Tune in as Katie interviews guest expert, Taylor Lechner MFN, RD, LD on all things hormone health from a non-diet lens. What We Cover:significance of cortisol levelsimportance of addressing root causes of hormonal imbalances rather than using quick fixes like supplements or restrictive dietsdeep di...

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38:33

Raising Intuitive Eaters with Katie Badger MS, RDN,...

Fit Friends Happy Hour ·

2024/11/05

Send us a textEPISODE 377.There may be a way you can help the kiddo in your life feel confident and comfortable in their body as an adult. Tune in as Katie interviews guest expert, Katie Badger MS, RDN, LDN, CLC on all things raising kids in diet culture. What We Cover:how to raise intuitive eaters - children and teensthe importance of weight-inclusive care for adolescentsGLP-1's in kids and the futuretips and language shifts to have around food with kidsConnect with Katie Hake:Join the ...

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10:51

The Truth About Sugar

Fit Friends Happy Hour ·

2024/10/24

Send us a textEPISODE 376.Have you ever felt uncontrollably drawn to sugary snacks or struggled with the idea that sugar might be addictive? Tune in as Katie addresses these concerns with a science-backed perspective and provides practical advice on developing a healthier relationship with food. What We Cover:the updated research around sugarWhat actually feeds the cyclepractical tips for food neutralityConnect with Katie:Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehak...

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36:07

5am Morning Routine Updates

Fit Friends Happy Hour ·

2024/10/15

Send us a textEPISODE 375.Ever struggle to keep up with that dreamy instagram-able 5am routine? This episode of Fit Friends Happy Hour dives into staying motivated with early morning routines and routines in general. Host Katie shares her latest updates since January, helping you build habits and stay energized for the long haul, not just short sprints.What We Cover:How internal desires can triumph over external motivationsPractical tips for habit stacking to make routines stickyThe role of c...

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16:45

Why Do I Feel Guilty After Eating?

Fit Friends Happy Hour ·

2024/10/08

Send us a textEPISODE 374.You ever feel 'YUCK' after eating a certain food? (and not because it was expired) This episode of Fit Friends Happy Hour explores the concept of food guilt. A recent survey highlights that 29% of food consumption causes guilt for Americans, impacting decision-making in meals, but it doesn't have to be that way for you too.What We Cover:Reasons for food guilt and why it mattersThe mental and social repercussions of food guiltStrategies to overcome the yuck!Connect wi...

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58:51

How to Enjoy Movement without Weight Loss Goals with...

Fit Friends Happy Hour ·

2024/10/01

Send us a textEPISODE 373.In this episode of Fit Friends Happy Hour, Katie interviews Barb Puzanovava, an ACE Certified Personal Trainer and Behavior Change Specialist, known as THE Non-Diet Trainer. They discuss the concept of joyful movement, focusing on pleasure rather than aesthetics, and the significance of making fitness inclusive and accessible to all. Barb shares her personal journey, insights on overcoming diet culture, and practical advice for finding and enjoying movement regardles...

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16:26

Top 10 Nutrition Tips for a Busy Lifestyle

Fit Friends Happy Hour ·

2024/09/24

Send us a textEPISODE 372.In this episode of Fit Friends Happy Hour, host Katie addresses the challenges of maintaining good nutrition amidst a hectic schedule. She shares her top 10 tips for integrating healthy eating habits into a busy lifestyle. What We Cover:Why you should prioritize protein as your first meal of the dayWays to shortcut your meal prep, especially as a busy professionalMindset hacks for implementing nutrition in a way that's easyJoin us as we tackle the complexities o...

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20:13

Simplify Your Wellness Routine: Steps to Ease Overwhelm

Fit Friends Happy Hour ·

2024/09/17

Send us a textEPISODE 371.In this week's episode of Fit Friends Happy Hour, Katie delves into the all-too-common feeling of health overwhelm and offers practical tips to simplify your wellness journey. If you've been juggling a stressful job, complex health issues, or just feeling stuck in a cycle of unhealthy habits, overwhelmed with too many things to do, this episode is for you. Katie shares actionable insights to help you shift your mindset and develop sustainable health routines, all whi...

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20:41

Fall Reset: Tips for a Morning Routine That Makes You...

Fit Friends Happy Hour ·

2024/09/12

Send us a textEPISODE 370. As summer fades and fall approaches, many find themselves feeling a bit down about the changing seasons. In this episode, host Katie explores fall morning routines that will reignite your enthusiasm for waking up and starting your day, despite the cold weather. Discover why adapting your routine to the seasons is crucial for your mental and physical well-being, and how you can make the most of autumn's charm. Katie also provides practical tips for optimizi...

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40:25

Breaking Down Diet Culture with Jen Elliott, MSW, LSW

Fit Friends Happy Hour ·

2024/08/28

Send us a textEPISODE 369. In this week's episode of Fit Friends Happy Hour, we discuss:The diet cycle and its impact on mental healthHow diet culture influences our brain, health, and self-perceptionPractical tips on integrating intuitive eating principlesInsights from Jenn Elliott, psychotherapist and intuitive eating counselor, on balancing mental and physical wellnessWith a background in personal training and group fitness, Jen brings a unique perspective to her work. She shares practical...

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14:44

How to Eat Vegetables When You Hate Them

Fit Friends Happy Hour ·

2024/08/22

Send us a Text Message.EPISODE 368. In this episode of Fit Friends Happy Hour, Katie discusses common reasons people dislike vegetables and shares practical tips to make them more palatable. What we cover:Common reasons for disliking vegetablesTips to make vegetables more palatable (and even enjoyable!)The importance of mindsetGradual exposure to change taste preferences over timeConnect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walkCheck your insurance be...

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15:41

How to Stop Counting Calories

Fit Friends Happy Hour ·

2024/08/16

Send us a Text Message.EPISODE 367. Do you wish you could turn off the mental chatter around food??In this episode, we delve into the challenges and impacts of calorie counting, exploring the history behind it and addressing why it can be SO hard to stop. Discover three effective strategies to help you break free from this habit and transform your relationship with food and nutrition.Connect with Katie:Book a free strategy call | http://www.katiehake.com/scheduleCheck your insurance benefits ...

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192 results

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