The Blog

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. 

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 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.

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. She also discusses HTMA testing and analysis.

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. 

There may be a way you can help the child 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. 

Explore the myths and realities of sugar addiction with host Katie in this eye-opening episode of Fit Friends Happy Hour. Learn why you might feel out of control around sweets and discover practical tips to build a balanced relationship with food. Join our free 5-day walking challenge to gain deeper insights and empower your non-diet journey. Listen now and transform your relationship with sugar!

Learn more about how to create 5 am morning routines, afternoon routines and sustainable motivation for action. Whether you're craving motivation for eating healthy or just want to find a flow, this episode is for you!

Do you ever feel guilty after eating? 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. The episode delves into reasons for food guilt, the mental and social repercussions of food guilt and strategies to overcome it.

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 regardless of one's starting point.

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, including prioritizing a high-protein breakfast, planning and prepping meals ahead, and incorporating mindful eating even as a busy professional. Katie also invites listeners to join a free five-day walking challenge to rejuvenate their energy levels and making healthy nutrition a lifestyle.

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 while emphasizing the importance of self-compassion and realistic goal-setting.

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. 

Ready to gain more brain space around food? Learn the connection between diet culture and mental health.

In this episode of Fit Friends Happy Hour, Katie discusses common reasons people dislike vegetables and shares practical tips to make them more palatable. 

Sick of the mental chatter? Listen to this episode of Fit Friends Happy Hour podcast to learn how to stop calorie counting for good.

Discover five effective tips to improve your consistency this week on Fit Friends Happy Hour. Learn how to get grounded in your personal motivators, create a schedule prioritizing your health and family, focus on actions over outcomes, set up a supportive environment, and use habit stacking for sustainable habit building.