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.
Katie shares real stories and expert advice about why many people turn to functional medicine when traditional approaches don't provide relief. She highlights the value of providers who listen and treat you as a whole person, while also cautioning listeners about red flags: restrictive protocols, expensive tests, and pressure to “fix” yourself at any cost.
If you’ve ever felt alone on your wellness journey or wondered if functional medicine is right for you, this episode offers an honest, compassionate perspective from a non-diet dietitian. Discover how to spot diet culture in disguise and learn why true healing happens when you stop fighting your body—and start working with it.
Ready to redefine fitness and health on your own terms? Tune in to Fit Friends Happy Hour for actionable tips, mindful reflection, and resources to support a non-diet approach.
Find the full episode and support resources at katiehake.com
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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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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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Confused by mixed messages about carbs, seed oils, or the latest gut health trends? You’re not alone. Dietitian Katie Hake breaks down why nutrition feels so overwhelming - and how to simplify eating without guilt, fads, or perfection. Learn practical tips to cut through the noise and build true food freedom for real life.
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Curious if your multivitamin is worth it? Learn how to choose supplements that truly support your health goals, why bioavailability matters, and when it’s time to upgrade from generic brands. Insights from dietitian Katie Hake on finding the right fit for your body.
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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.
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Ever 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.
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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.
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What 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.
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In 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.
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In today’s episode, I’m sharing the books that have helped me and dozens of clients ditch dieting for good! These 5 books are must-reads for anyone who needs to dig into the nitty gritty research before committing to going on a non-diet journey.
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Today, I’m bringing Taylor Lechner MFN, RD, LD on the show to chat about what a healthy relationship with exercise looks like. She’s also sharing her wisdom on exercise compulsion and disordered eating.
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How do you give yourself full permission to eat intuitively while also prioritizing your health and longevity? You incorporate gentle nutrition! Now, before you jump in headfirst it’s important to check in with yourself to be sure that you’re ready for this stage.
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Today, we’re digging deep into attunement disruptors. What are they? And Which ones could be at play in your day-to-day life? Whether it’s chronic stress, lack of self-care, or something in between, you’ll walk away from this episode ready to clear the barriers between you and true body attunement so you can gain more confidence along your non-diet journey.
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