Discover 5 intuitive eating–aligned nutrition habits that help improve energy, blood sugar, and digestion, without dieting or cutting out foods.

January doesn’t need another “New Year, New You” reset. In this blog post, Registered Dietitian and fitness professional Katie Hake explains why diets fail - and what actually works instead. Learn how to build simple, sustainable systems for food, movement, and stress that support your energy, consistency, and relationship with your body without tracking, restriction, or shame.

Feeling stressed out about food at holiday gatherings is more common than you think. On episode 424 of Fit Friends Happy Hour, host Katie Hake, a non-diet dietitian and personal trainer, digs into why food anxiety creeps up during this time of year - even when you know better - and delivers practical tips for breaking free from the endless guilt-diet cycle.

Are you curious about training for a HYROX fitness competition - while pregnant or not? In episode 423 of the Fit Friends Happy Hour podcast, Katie, a non-diet dietitian, personal trainer, and host, shares her firsthand experience preparing for HYROX at six months pregnant. This candid episode covers the physical and mental adjustments she made, the science behind exercising during pregnancy, and why listening to your body is key.

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.

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.