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…
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EPISODE 431. If you feel out of control around food - fine all week, then spiraling at night - this episode explains why it’s not a discipline problem but a learned disconnect from your body after years of rules, restriction, and outsourcing choices to plans and tracking. Katie Hake, non-diet dietitian and trainer, describes what “normal eating” and a peaceful relationship with food actually looks…
EPISODE 430. Intuitive eating - an evidence-based, weight-inclusive framework created by Evelyn Tribole and Elyse Resch - can reduce diet mentality, ease disordered eating patterns, and improve your relationship with food, body, and self. In this episode, RDN and Certified Intuitive Eating Counselor, Katie Hake, distinguishes disordered eating from eating disorders, shares current statistics on…
EPISODE 429. You don't have a motivation problem. You've just been following advice that was never built for your body or your life. In this episode, Katie busts three of the biggest exercise myths she hears from clients on repeat - why working out harder isn't the answer, why short workouts count more than you think, and why cardio alone isn't moving the needle. Plus what to actually do instead…
EPISODE 428. You don't have a discipline problem. You're stuck in a cycle that was designed to make you feel out of control. In this episode, Katie breaks down the restrict, crave, overeat cycle, why willpower always fails long-term, and three practical steps to start breaking the pattern for good. Plus a personal postpartum story about what neutrality actually feels like. What we cover: The…
EPISODE 427. In this episode of Fit Friends Happy Hour, host and dietitian Katie delves into the often-overlooked mineral, magnesium, and its crucial role in maintaining overall health. She recounts client stories and explores the wide array of functions that magnesium supports, from energy production to stress management, to sleep quality, and digestion. We also discuss various forms of magnesium…
EPISODE 426. In this episode of Fit Friends Happy Hour, host and dietitian, Katie Hake, dismantles the myth of detoxes and quick-fix supplements, introducing five practical nutrition habits to boost your energy, metabolism, and overall wellbeing without dieting or tracking. Discover how intuitive eating and small, sustainable changes can make a big impact on your health journey. What we cover: The…
EPISODE 425. In this episode of Fit Friends Happy Hour, host Katie delves into the pitfalls of the 'New Year, New You' mentality often promoted in January. Statistics show that most diets and gym memberships started in January fail within months. Katie advocates for systems over shame-based motivations, emphasizing sustainable habits and routines. She introduces three essential systems for busy…
EPISODE 424. Do you get nervous just thinking about holiday parties, not because of awkward conversations but the food? This episode of Fit Friends Happy Hour dives into holiday food anxiety - why it shows up even when you "know better," and how to break free from guilt and the endless diet cycle so you can actually enjoy the season. What We Cover: The real reason behind holiday food anxiety (it’s…
EPISODE 423. Ever wondered if you could train for a hardcore fitness event while six months pregnant - without falling into the "bounce back" trap? In this episode of Fit Friends Happy Hour, Katie dives into her unconventional journey training for a HYROX competition during pregnancy, sharing real talk on what she did, what she changed, and the powerful lessons she learned along the way. If you’re…
EPISODE 422. Ever feel like consistency is impossible no matter how hard you try to track your habits? This episode of Fit Friends Happy Hour is your permission slip to ditch the food logs and fitness apps and discover a sustainable way to build routines - even when life gets hectic. Host Katie Hake shows you why tracking might actually backfire, and shares three proven tips her clients use to…