Not sure if you should take creatine on your rest days? You’re not alone. There’s a lot of chatter about how to take creatine "the right way", but not all of it actually matters. In this post, nutrition experts sort through the noise and highlight what truly moves the needle when it comes to creatine… and what you can stop stressing about. Plus, answers to frequently asked questions about creatine.
Read MoreHave you ever struggled to haul all your groceries in one trip, or looked up at your kids on a playground and wondered if you could really climb up there if they needed you? These everyday feats come down to one simple but often overlooked component of fitness: strength training.
Read MoreA seasoned operations executive and mentor in the fitness industry joins Katie to discuss the deep-rooted impact of toxic work and personal environments on physical and mental health. Cynthia shares her journey of overcoming psychological and emotional abuse, dealing with an autoimmune disorder, and the eventual realization that her environments were exacerbating her symptoms.
Read MoreIn this episode of Fit Friends Happy Hour, Katie shares her personal journey with intuitive eating, challenging her previous beliefs formed as a dietitian. She details her struggles with disordered eating and burnout, and her transformative experience embracing intuitive eating. Key lessons include handling conflicting emotions, treating intuitive eating as a skill, and understanding that success is not linear. She encourages listeners to start small and trust the process. Katie also discusses her career shifts, the emotional impact of her work, and the ultimate liberating decision to fully embrace the intuitive eating model for herself and her clients.
Read MoreIn this episode of Fit Friends Happy Hour, host Katie interviews Katie Bragaw, a fitness enthusiast dedicated to making group fitness enjoyable and inclusive. Katie shares her journey from struggling with body image to discovering a love for group fitness, and how she uses her platform to inspire others.
Read MoreIn this episode of Fit Friends Happy Hour, host Katie dives into the topic of natural energy drinks like Celsius and Alani, examining their health claims, ingredients, potential hidden dangers, and whether or not they're okay for you.
Read MoreHave you ever experienced pain or injury that stopped you from doing what you wanted to do? In this episode of Fit Friends Happy Hour, host Katie welcomes Dr. Tawny Kross, a specialist in chronic pain and founder of Ready Set Rewire. Dr. Kross shares her insights on helping women overcome chronic stress, pain, and inflammation through holistic approaches.
Read MoreIn this episode of Fit Friends Happy Hour, host Katie shares five simple yet effective tips to immediately improve your energy levels without relying on caffeine.
Read MoreThis episode is for you if you've ever said to yourself 'Intuitive eating didn't work for me' or 'good for her, but no way that would work for me.' Today we are going to discuss the key differentiators between those who find "success" or really sustainability and food freedom with intuitive eating and those who don't.
Read MoreEver feel like your workout routine is running YOU instead of the other way around? or maybe you are obsessed with this one fitness thing but your body is just screaming at you to stop?? or maybe you're just burnt out, you're not seeing 'results' and motivation is overall LOW? Wherever you are at on your fitness journey I hope by sharing a little behind the scenes on my own fitness journey that you'll be inspired to take the next best step on your own.
Read MoreWhat is intuitive eating? What are the 10 principles of intuitive eating? Does it work? Who is it for? Check out this beginner’s guide to this non-diet approach as well as the updated research from 2025.
Read MoreIn this episode of Fit Friends Happy Hour, host Katie interviews Dawn Lundin, a Registered Dietitian specializing in sports nutrition from a non-diet lens.
Read MoreLearn how a 'less but better' mentality can help you reach your wellness goals in the new year.
Read MoreIn this episode of Fit Friends Happy Hour, Katie discusses the pitfalls of an all-or-nothing mindset and the importance of non-diet goals for overall health.
Read MoreIn this episode of Fit Friends Happy Hour, host Katie interviews Jessica Holden, a Registered Dietitian specializing in family-focused culinary nutrition.
Read MoreIn this episode of Fit Friends Happy Hour, host and Registered Dietitian, Katie Hake, answers all your questions about creatine. She answers questions like creatine monohydrate vs micronized creatine, loading phase, should you be taking creatine on rest days, and more.
Read MoreIn this episode of Fit Friends Happy Hour, host Katie Hake interviews Registered Dietitian, Emily Welles, on the complex and often overlooked topic of diabulimia.
Read MoreKatie provides a life update covering various aspects such as food, fitness, and lifestyle. She discusses her personal exploration of mental focus supplements, inspired by her grandmother's battle with Alzheimer's.
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