Posts in Mind
The Rhythm of Real Consistency: Ditching the Trackers to Build Lasting Habits
The Rhythm of Real Consistency: Ditching the Trackers to Build Lasting Habits

Why does staying consistent with healthy habits feel impossible? In this episode of Fit Friends Happy Hour, RD and personal trainer Katie Hake explains why tracking apps and “try harder” strategies often backfire - and what to do instead. Learn how perfectionism disrupts progress, what research says about rigid food tracking, and the simple habit-building systems that actually work for busy women. If you want consistency that feels doable (not draining), this episode shows you how to build it.

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Nutrition, MindEmma BriggspodcastComment
Macro Tracking vs. Intuitive Eating: What Busy Women Need to Know
Macro Tracking vs. Intuitive Eating: What Busy Women Need to Know

Struggling with food tracking apps and feeling defeated by numbers? You’re not alone! In episode 421 of Fit Friends Happy Hour, Katie Hake - a non-diet dietitian and personal trainer - shares why she doesn’t recommend macro tracking for most of her clients. While counting macros can help athletes and those with specific health needs, Katie Hake explains that most people benefit more from rebuilding trust with their bodies rather than relying on an app.

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Nutrition, MindKatie HakepodcastComment
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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Nutrition, MindKatie 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.

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Mind, FitnessKatie HakepodcastComment
Ep 244: Intuitive Eating & Body Attunement
Ep 244: Intuitive Eating & Body Attunement

Without body attunement, you might be making decisions around food or movement or self-care based on what others say you should do, or based on food rules and diet culture norms. That’s why today, I’m uncovering what body attunement even is and how important it is going to be for you as you become an intuitive eater.

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What is the Binge Restrict Cycle?
What is the Binge Restrict Cycle?

Have you ever heard of the binge restrict cycle or the diet cycle? Are you new to a non-diet approach, and worried it won’t work for you? Maybe you identify as a binge eater or emotional eater and are curious what impact it has on your health? If you’ve dieted or restricted for years, it’s possible you might feel ‘addicted’ to food or that you have no ‘self-control’. This blog post will give an overview of the binge restrict cycle, explain what it is, the problems it can cause, and how to stop the cycle for good.

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Nutrition, MindKatie Hakenutrition, binge restrict cycle, diet cycleComment
Feel Guilty Eating Sweets? Read This.
Feel Guilty Eating Sweets? Read This.

Guilt occurs when we don’t give ourselves the permission to eat certain foods. The restriction we place can be physical and mental. One of the best ways to rid guilt is to try to make peace with food. Understanding intuitively that food is neutral- it is not good or bad, is a key piece of this. Once you understand this, the emotion around food can often dissipate.

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Nutrition, MindKatie Hakeintuitive eating, womens, womens health, health, nondiet, diet culture, ice cream, guilt, sweets, intuitive, eatingComment