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.
Read MoreEver 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.
Read MoreEver 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
Read MoreEver 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.
Read MoreIn this episode of Fit Friends Happy Hour, host Katie addresses the common fear of weight gain associated with intuitive eating. She offers compassionate strategies to overcome this fear while delving into the deep societal and personal pressures that contribute to our anxieties about body size.
Read MoreNot 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.
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