Fit Friends Happy Hour

Episoder

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  How to Trust Yourself with Food Again 28.07.2026 16min

  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 p...
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  What is Intuitive Eating? 13.07.2026 17min

  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 simp...
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  3 Myths About Exercise You Need to Let Go Of 01.07.2026 15min

  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. ...
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  Why You Feel Out of Control Around Food (And It's Not Your Fault) 08.04.2026 14min

  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 noiseWhy willpower is the wrong tool for this proble...
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  Could You Be Low in Magnesium? Signs, Benefits, and What to Do 03.02.2026 12min

  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 magne...
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  Five Simple Nutrition Habits for 2026 21.01.2026 10min

  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 restrictionHow to incorporate protein, fiber...
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  You Don’t Need a “New You” - You Need a Better System 06.01.2026 15min

  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, a...
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  What to Do When Holiday Food Anxiety Hits 24.12.2025 10min

  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 NOT about willpower)Four grounding strategies to manage anxious thoughts in the momentHow to ref...
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  Training for HYROX at 6 Months Pregnant: What I Did, What I Changed, and What I Learned 09.12.2025 31min

  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 navigating pregnancy, postpartum, or any transition and wondering how to honor your body while s...
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  The Fastest Way to Build Consistency Without Tracking 25.11.2025 9min

  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 create real, repeatable habits. What We Cover: Why tracking gives the illusion of control (but not t...
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  Why I Don’t Recommend Macros for Most of My Clients 11.11.2025 8min

  EPISODE 421. Ever open your food tracking app and instantly feel defeated by the numbers staring back at you? In this episode of Fit Friends Happy Hour, Katie Hake gets real about why she doesn’t recommend macro tracking for most of her clients, and why learning to trust your body beats following an app any day. If you’re tired of the all-or-nothing mentality but still want structure and progress, this episode is your new permission slip. What We Cover: Why macro tracking can backfire for tho...
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  Outsmart Decision Fatigue and Redefine Meal Prep 28.10.2025 10min

  EPISODE 420. Ever feel totally motivated to meal prep- then days later, you’re stuck with wilted spinach and zero energy to cook? You’re not alone! In this episode of Fit Friends Happy Hour, host Katie Hake breaks down how meal planning can actually feel nourishing, flexible, and (gasp) enjoyable...without dieting, guilt, or burnout. If you’re a parent, chronic overthinker, or just tired of the weekly, “What’s for dinner?” struggle, this episode is your permission slip to ditch the all-or-not...
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  Is Functional Medicine Diet Culture? 15.10.2025 13min

  EPISODE 419. Ever wondered if “functional medicine” is just diet culture with a pricier label? This episode of Fit Friends Happy Hour dives deep into the world of functional medicine, exposing its empowering potential - and the red flags that can leave you more exhausted and burnt out than before. If you’ve tried every doctor, every supplement, and still feel stuck, this conversation is for you. What We Cover: Why so many turn to functional medicine out of desperation (not vanity)How function...
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  What is Disordered Eating and Do I Have it? 07.10.2025 9min

  EPISODE 418. Ever catch yourself thinking about food all day, but you're not "sick enough" for it to count as a problem? This episode of Fit Friends Happy Hour digs deep into what disordered eating really means, even when it flies under the radar. If you’ve ever felt that food takes up too much space in your brain, this conversation will help you recognize the signs and take back control. What We Cover: How to spot sneaky signs of disordered eating (even when society says it’s “normal”)The re...
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  Relearning Hunger and Trusting Your Body Again 16.09.2025 13min

  EPISODE 417. Ever look at your plate and think, “Am I even hungry, or just following some rule?” In this episode of Fit Friends Happy Hour, Katie unpacks why the simple advice of “just eat when you’re hungry” isn’t so simple, especially if you’ve spent years dieting, ignoring your body, or feeling conflicted around food. If hunger cues feel confusing or totally out of reach, this episode will help you start to rebuild the trust with your body that dieting tried to take away. What We Cover: Th...
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  5 Ways to Improve Your Relationship With Movement Right Now 02.09.2025 12min

  EPISODE 426. Do you ever dread working out, or feel stuck in a love-hate cycle with exercise? This episode of Fit Friends Happy Hour dives into 5 powerful mindset shifts to help you reconnect with movement in a way that actually feels good - no more guilt trips, burnouts, or pressure to “do it right.” If you’ve ever felt like exercise is a chore or punishment, this episode is your permission slip to rediscover joy and create a sustainable, feel-good routine. What We Cover: Why ditching “all o...
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  Breaking Down GLP-1 Medications: Intuitive Eating, Body Autonomy, and the Non-Diet Conversation 19.08.2025 20min

  EPISODE 414. Feeling overwhelmed by all the GLP-1 hype? Wondering how Ozempic, Wegovy, or other weight loss drugs fit into your journey toward intuitive eating and body autonomy? This episode of Fit Friends Happy Hour is your no-judgment deep dive into the latest research, the real concerns from the non-diet community, and practical tips for finding freedom - whether you’re considering medication or not. What We Cover: The science behind GLP-1 medications and why they're making headlinesRed f...
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  One Small Shift That Will Change the Way You Eat Forever 30.07.2025 7min

  EPISODE 413. Ever finish a meal and wonder if you actually tasted your food? In this bite-sized episode of Fit Friends Happy Hour, Katie reveals the one small shift that can totally transform how you eat - no rules, no guilt, just more satisfaction and trust in your body. If you’re tired of distracted, rushed meals (and the nagging feeling that something’s missing), this episode’s for you. What We Cover: The hidden barriers that keep you from eating mindfully (and how to overcome them)The sim...
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  From Snacks to Sleep: Your Guide to Feeling Good All Summer Long 23.07.2025 17min

  EPISODE 412. Ever packed your suitcase like you’re going to war with your wellness routine? This episode of Fit Friends Happy Hour is your summer survival guide for staying healthy without obsessing. Host Katie shares top tools and mindset shifts to keep you feeling good - whether you’re road tripping, lounging by the pool, or hopping on a plane - so you can actually enjoy summer without guilt or rigidity. What We Cover: Game-changing physical and digital tools that support healthy habits wit...
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  Why Discipline Isn’t Always Healthy: Letting Go of Toxic Fitness Trends 16.07.2025 16min

  EPISODE 411. Ever feel like you're doing “all the right things” for your health, but end up more exhausted, anxious, or obsessed? This episode of Fit Friends Happy Hour unpacks how disordered eating often hides behind wellness trends and “fitspo,” sharing the behind-the-scenes truth of a fitness instructor’s journey from calorie counting and activity trackers to real health and happiness. If you’ve ever questioned whether your wellness habits are really healthy, this episode w...