Mindful Eating, Simplified: The One Small Shift That Changes Everything
Mindful Eating, Simplified: The One Small Shift That Changes Everything

Struggling with mindless snacking or eating on autopilot? You’re not alone! In episode 413 of Fit Friends Happy Hour, non-diet dietitian Katie Hake dives deep into the power of mindful eating and shares one small, life-changing shift you can make this week. Discover what mindful eating really means, why it’s different from diet culture, and the top three barriers that get in the way of eating with awareness. Learn practical, science-backed tips to help you enjoy your food, reduce guilt, and reconnect with your body’s natural cues. Ready to eat with more satisfaction and less stress? Try these four mini habits for mindful eating and take your first step toward food freedom - no rules or guilt, just greater enjoyment and self-trust.

Read More
NutritionKatie HakepodcastComment
Summer Wellness Without the Rules: Simple Tools for Feeling Good (No Tracker Required)
Summer Wellness Without the Rules: Simple Tools for Feeling Good (No Tracker Required)

Ready to ditch the food guilt and enjoy a summer of flexibility, energy, and food freedom? In this post, non-diet dietitian Katie Hake shares practical, mindset-driven wellness tips for staying grounded - without calorie counting or toxic fitness rules. Learn how to hydrate smarter, snack without shame, move with joy, and redefine wellness on your terms this summer.

Read More
Katie HakepodcastComment
Redefining Fit: How Wellness Culture Fuels Disordered Habits (And What to Do About It)
Redefining Fit: How Wellness Culture Fuels Disordered Habits (And What to Do About It)

Tired of tracking, “clean eating,” and toxic fitness pressure? In this episode of Fit Friends Happy Hour, non-diet dietitian Katie Hake shares how wellness culture can sneakily promote disordered behaviors, and what real, joyful health looks like instead. Learn the red flags to watch for and how to build a relationship with food and movement based on self-trust, not guilt.

Read More
Mind, FitnessKatie HakepodcastComment
Redefining Postpartum Fitness: Why Bouncing Back Isn’t the Goal
Redefining Postpartum Fitness: Why Bouncing Back Isn’t the Goal

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 science-backed strategies.

Read More
FitnessKatie HakepodcastComment
5 Mindset Shifts to Help You Stay Motivated
5 Mindset Shifts to Help You Stay Motivated

Ever find yourself trapped in the cycle of motivation highs and lows? 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.

Read More
Katie HakepodcastComment
What Everyone Gets Wrong About Protein
What Everyone Gets Wrong About Protein

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.

Read More
NutritionKatie HakepodcastComment
Meal Prep Made Easy: A Practical Guide for Busy Lives
Meal Prep Made Easy: A Practical Guide for Busy Lives

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.

Read More
Katie HakepodcastComment
Exploring Dieting: Pros, Cons, and Why Lasting Change Is More Complicated
Exploring Dieting: Pros, Cons, and Why Lasting Change Is More Complicated

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

Read More
Katie HakepodcastComment
Nutrition Advice That Works for Neurodivergent Brains with Sam Berkowitz, MPH, RD, LDN
Nutrition Advice That Works for Neurodivergent Brains with Sam Berkowitz, MPH, RD, LDN

Ever wonder why "healthy eating" advice just doesn't seem to fit your brain—or your life? In this jam-packed episode, Katie Hake sits down with neurodivergence expert Sam 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 change how you approach nourishing your body—for good.

Read More
NutritionKatie HakepodcastComment
Should You Take Creatine on Rest Days
Should You Take Creatine on Rest Days

Not sure if you should take creatine on your rest days? You’re not alone. There’s a lot of chatter about how to take creatine "the right way", but not all of it actually matters. In this post, nutrition experts sort through the noise and highlight what truly moves the needle when it comes to creatine… and what you can stop stressing about. Plus, answers to frequently asked questions about creatine.

Read More
Fitness, NutritionKatie Hakecreatine, fitness, sports nutritionComment
Healing Through Environment: Cynthia Wagner's Journey
Healing Through Environment: Cynthia Wagner's Journey

A seasoned operations executive and mentor in the fitness industry joins Katie 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. 

Read More
Katie HakepodcastComment
What Happened When I Tried Intuitive Eating for the First Time
What Happened When I Tried Intuitive Eating for the First Time

In this episode of Fit Friends Happy Hour, Katie shares her personal journey with intuitive eating, challenging her previous beliefs formed as a dietitian. She details her struggles with disordered eating and burnout, and her transformative experience embracing intuitive eating. Key lessons include handling conflicting emotions, treating intuitive eating as a skill, and understanding that success is not linear. She encourages listeners to start small and trust the process. Katie also discusses her career shifts, the emotional impact of her work, and the ultimate liberating decision to fully embrace the intuitive eating model for herself and her clients.

Read More
Katie HakepodcastComment