Is Functional Medicine Just Diet Culture with a Fancy Name?
Is Functional Medicine Just Diet Culture with a Fancy Name?

Are Functional Medicine and Diet Culture the Same? Have you ever tried everything to feel better - cutting out gluten, dairy, sugar - or even taking expensive supplements, only to end up feeling exhausted and confused? In episode 419 of the Fit Friends Happy Hour, Registered Dietitian and host Katie Hake dives deep into the world of functional medicine, unpacking where it truly helps and where it can dangerously mimic diet culture.

Katie shares real stories and expert advice about why many people turn to functional medicine when traditional approaches don't provide relief. She highlights the value of providers who listen and treat you as a whole person, while also cautioning listeners about red flags: restrictive protocols, expensive tests, and pressure to “fix” yourself at any cost.

If you’ve ever felt alone on your wellness journey or wondered if functional medicine is right for you, this episode offers an honest, compassionate perspective from a non-diet dietitian. Discover how to spot diet culture in disguise and learn why true healing happens when you stop fighting your body—and start working with it.

Ready to redefine fitness and health on your own terms? Tune in to Fit Friends Happy Hour for actionable tips, mindful reflection, and resources to support a non-diet approach.

Find the full episode and support resources at katiehake.com

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Is It Dieting or Disordered Eating? How to Recognize the Difference
Is It Dieting or Disordered Eating? How to Recognize the Difference

Is Food Taking Up Too Much Brain Space?
In this episode of Fit Friends Happy Hour, non-diet dietitian Katie Hake breaks down what disordered eating really means - and why it’s more common than you think. Learn to recognize the subtle signs of food obsession, understand its impact on your mental and physical health, and discover practical steps to find peace with food - no “rock bottom” required. Listen now: Episode 418 – What Is Disordered Eating?

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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

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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.

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