Discover 5 intuitive eating–aligned nutrition habits that help improve energy, blood sugar, and digestion, without dieting or cutting out foods.
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What is the Intuitive Eating Hunger and Fullness Scale? How do you use it and where should you aim to be? Check out this beginner’s guide to using the hunger scale on your intuitive eating or non-diet journey!
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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.
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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.
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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.
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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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Explore the Intuitive Eating Holiday Bill of Rights and learn how to reduce food guilt, honor your hunger, and set boundaries during the holiday season. A supportive guide for women ready to stay grounded in intuitive eating, even amid stress and celebration.
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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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Busy week? Learn how to meal plan without the stress - flexible, family-friendly, and totally non-diet.
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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.
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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?
Discover why many Indiana insurance plans cover nutrition counseling with a Registered Dietitian and how to use your benefits before year-end.
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Struggling to ‘just eat when you’re hungry’? Learn why hunger cues can feel confusing after dieting and discover practical steps to rebuild trust with your body for lasting food freedom.
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Discover 5 practical ways to transform your relationship with exercise through joyful movement, mindset shifts, and sustainable routines - no guilt, no punishment, just movement that feels good."
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Learn how GLP-1 meds like Ozempic & Wegovy impact hunger, body trust, and food freedom. A non-diet dietitian’s guide to risks, benefits & choices.
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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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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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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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