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 like, shares intuitive eating research benefits, and walks through a practical, non-judgmental process to rebuild body trust without meal plans, macro tracking, or avoiding foods, including a client story about neutralizing “trigger” cereal through consistent fueling and permission.

What we cover:

• Why diet culture and food rules erode hunger/fullness trust over time
• What trusting yourself with food looks like in real life (and what it isn’t)
• Three steps to rebuild trust

Read more on the blog here.

Connect with Katie:

Try our workouts for 7-days Free! | Download the App

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

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 prevalence, treatment gaps, and mortality, and clarifies common misconceptions (it’s not simply “eating intuitively,” not mindful eating, and not a weight-loss approach).

She outlines the 10 principles, addresses common fears like “I’ll only eat junk food” or “I’ll never stop eating,” discusses weight cycling and the correlation between weight and health, and explains why intuitive eating is a journey that often needs support.

What we cover:

• Disordered eating vs. eating disorders and why this matters
• What intuitive eating is (and isn’t) + the 10 principles
• Common fears, health concerns, and why the approach may not “stick”

Read more on the blog here.

Connect with Katie:

Try our workouts for 7-days Free! | Download the App

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

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 if you're a woman in your 30s or 40s who wants to feel strong and consistent without burning out.

What we cover:

• Why high-intensity exercise can work against your hormones, sleep, and energy
• The research on "exercise snacks" and why 10 minutes actually counts...no really though
• Why strength training matters more than cardio for women 30+
• How much strength training you actually need to see real results

Connect with Katie:

Try our workouts for 7-days Free! | Download the App

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

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 science behind why under-eating creates MORE food noise
• Why willpower is the wrong tool for this problem
• What food neutrality actually feels like from the inside
• Three concrete steps to start breaking the cycle

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

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 supplements and their specific benefits, as well as tips on how to naturally increase your magnesium intake. Tune in to understand why magnesium might be exactly what your body is missing and learn practical ways to include it in your daily routine.

What we cover:
- The vital functions of magnesium in the body and sneaky signs of deficiency
- Different types of magnesium supplements and how they work
- Practical tips on boosting your magnesium intake naturally and safely

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

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 importance of eating for energy and avoiding restriction
• How to incorporate protein, fiber, and fun foods into your diet
• Strategies for balancing blood sugar and simplifying meal planning

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

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 individuals: a food system that supports energy, a movement system that fits various life stages, and an emotional and mental reset system. Katie underscores that you don't need to reinvent yourself; you need better support systems to thrive.

00:00 Introduction: The January Diet Craze
00:52 The Failure of Diets and Resolutions
02:28 The Emotional Drivers Behind Dieting
02:53 Systems Over Shame: A Sustainable Approach
04:21 Welcome to Fit Friends Happy Hour
05:08 The Power of Systems: Insights from James Clear
08:33 Three Essential Systems for 2026
13:20 Client Success Stories and Final Advice
14:06 Conclusion and Encouragement
15:09 Outro: Stay Connected with Fit Friends Happy Hour

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

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:

1. The real reason behind holiday food anxiety (it’s NOT about willpower)
2. Four grounding strategies to manage anxious thoughts in the moment
3. How to reframe holiday eating for more peace, enjoyment, and food freedom

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!