Wish you could feel like “yourself” again after having a baby - or already dreading the pressure to “bounce back” even before pregnancy? This episode of Fit Friends Happy Hour uncovers the real postpartum fitness journey - why it’s harder (and more emotional) than Instagram makes it look, and what nobody tells you about healing, rebuilding strength, and embracing your new body. More than half of new moms report body dissatisfaction - let’s change that narrative with honesty, compassion, and scie...
Jun 26, 2025•19 min
EPISODE 407. A question I get all of the time is, “How am I supposed to love my body when I hate the way it looks?” When I hear this, I always lead my clients into the messy middle or gray area between body love and body hatred. First, we start by dipping our toe in and exploring body respect. And that’s exactly where I recommend you start if you’re struggling to make peace with your body. Consider today’s episode your body respect playbook. You’ll walk away from this episode feeling inspired an...
Jun 18, 2025•13 min
EPISODE 406. Ever find yourself trapped in the cycle of motivation highs and lows? You're not alone! In this episode of Fit Friends Happy Hour, Katie shares the five game-changing mindset shifts that will help you finally break free from the start-stop trap and build habits that stick for good. If staying consistent with healthy habits has felt impossible, this episode will show you how a single shift in thinking can make all the difference. What We Cover: Why mindset - not motivation - is the t...
Jun 10, 2025•17 min
EPISODE 405. Ever feel like you have to put protein in everything or worry you’re not getting enough? This episode of Fit Friends Happy Hour puts an end to protein confusion! Whether you’re bombarded by myths on social media or stuck in a “must eat protein at every meal” mindset, we’re digging into what science really says so you can finally eat with more confidence and less obsession. What We Cover: The top 5 protein myths—busted! (Your kidneys, your muscles, and plant-based eaters will thank y...
Jun 05, 2025•14 min
This episode originally aired in April 2021, but it’s one of our most powerful conversations on body image grief — and worth another listen. Whether it’s your first time or a revisit, I hope it resonates just as deeply today. Did you know that body image is not just about how you see yourself in the mirror? Healing your relationship with your body involves unraveling the beliefs that you have about your body size. And that process is often emotional and heavy. That's why today, I'm bringing Bri ...
May 27, 2025•53 min
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 cultu...
May 20, 2025•13 min
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: T...
May 13, 2025•16 min
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 chang...
May 06, 2025•48 min
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 thinking The difference between discipline and self-trust What a growth mindset really looks like in real life Four powerful mindset tools to reframe setbacks, stay consistent, and build habits that actually ...
May 02, 2025•13 min
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 gain Challenging societal and personal beliefs about weight and body image Redefining health and beauty through holisti...
Apr 29, 2025•17 min
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 listeners A can...
Apr 22, 2025•32 min
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 stages How to get started or reignite your energy again Debunking myths about getting bulky and the importance of progressive overload in training Connect with Katie: Non-Diet News...
Apr 15, 2025•16 min
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: how to recognize toxic...
Apr 01, 2025•1 hr 6 min
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 benefit potential issues like cost and digestive discomfort tips for assessing your nutritional needs and dietary gaps Connect with Katie: Non-Diet Newsletter...
Mar 26, 2025•14 min
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 emotions why intuitive eating is a skill redefining success Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newsletter What is Intuitive Eating? | Blog ...
Mar 19, 2025•23 min
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 etiquette creating a positive and ...
Mar 12, 2025•48 min
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 resistance Overcoming barriers such as lack of time, motivation, fear, and fatigue Practical strategies to start moving again, including shifting your mindset, finding enjoyable activities, and building a support system Connect...
Mar 04, 2025•15 min
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 drinks proprietary blends and lack of transparency in labeling how much caffeine should we really be consuming This episode aims to educate listeners about making informed choices and encourages them to ev...
Feb 26, 2025•20 min
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 rest and self-compass...
Feb 18, 2025•35 min
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 need What you're missing in your snacks for sustained energy The 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 insurance benefits | ...
Feb 13, 2025•14 min
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 thinking Psychological and physical impacts of weight stigma and internalized weight bias Practical steps to shift away from a weight loss mindset toward intuitive eating and body neutrality Connect with Katie: Book a fr...
Feb 05, 2025•10 min
EPISODE 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. Connect with Kati...
Jan 31, 2025•10 min
EPISODE 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 is all about by defining e...
Jan 21, 2025•19 min
EPISODE 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 sports The importance of individualized nutrition strategies for athletes and the impact of under-fueling on performance The concept of 'race weight' and the psychological and physical implications of obsessing over body composition...
Jan 16, 2025•55 min
EPISODE 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 means realistic tips to streamline your health habits what is therapeutic laziness Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newsletter Get started on your non-diet journey | www.katiehake.com/nutritioncoaching Book a free strategy call | www.katiehake.com/schedule Text me...
Jan 09, 2025•17 min
EPISODE 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 fails a more holistic approach to setting goals without focusing on the scale creating structure with flexibility Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newsletter Get started on your non-diet journey | www.katiehake.com/nutritioncoaching Links Mentioned: Ma...
Dec 31, 2024•19 min
EPISODE 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 food Tips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressures Practical advice for meal planning, managing grocery budgets, and making mealtime fun and engaging for bot...
Dec 25, 2024•50 min
EPISODE 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 focus what is creatine the physical and mental benefits of creatine, specifically for women Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newslette...
Dec 17, 2024•19 min
EPISDOE 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 diabulimia intersection of disordered eating and blood sugar management importance of supportive care in healthcare Connect with Emily: Email | [email protected] Website | emilywellesnutritiongroup.com Connect with Katie: Non-Diet Newsletter | www.katiehake.com/newsletter Get starte...
Dec 10, 2024•45 min
EPISDOE 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 planning the importance of trying non-disruptive health experiments balancing career and mom life Get Magic Mind at 50% off with the Black Friday offer, available only through my link until ...
Dec 03, 2024•25 min
