Summer isn't here yet, but the food anxiety and body image stress tend to show up early. Registered Dietitian and non-diet trainer Katie Hake shares five realistic ways to feel more at peace with food before summer arrives, including her own honest postpartum experience with body neutrality. No diet talk. No quick fixes. Just practical support for wherever you're starting from.
Read MoreForbidden food feels electric. Normal eating feels quiet. But there's a reason for that - and it has a name. Habituation is the science behind why restricted foods feel so powerful, why the obsession fades when you stop restricting, and why that quiet, undramatic relationship with food is exactly what we're working toward. If you've ever wondered why normal eating feels strange at first, this is for you.
Read MoreFeeling anxious, tense, exhausted, or “off” without a clear reason? Magnesium is a quiet but powerful mineral that supports sleep, stress, energy, and muscle function - and when it’s low, your body often lets you know. This post breaks down why magnesium matters, the subtle signs you might be missing, and simple ways to support your body without overthinking it.
Read MoreExplore 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.
Read MoreLearn how GLP-1 meds like Ozempic & Wegovy impact hunger, body trust, and food freedom. A non-diet dietitian’s guide to risks, benefits & choices.
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 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 MoreHave you ever heard of the binge restrict cycle or the diet cycle? Are you new to a non-diet approach, and worried it won’t work for you? Maybe you identify as a binge eater or emotional eater and are curious what impact it has on your health? If you’ve dieted or restricted for years, it’s possible you might feel ‘addicted’ to food or that you have no ‘self-control’. This blog post will give an overview of the binge restrict cycle, explain what it is, the problems it can cause, and how to stop the cycle for good.
Read MoreCarbs get a bad rap- but they certainly don’t deserve it. Carbohydrates are essential for mental and physical fuel.
Read MoreDiet culture is infused in our society- but it doesn’t need to be the norm! You can protect your intuitive eating practices and mental health by taking these four steps in social settings.
Read MoreUnderstanding and connecting to your hunger can be tricky after years of dieting and letting society shape our definition of health. But, it IS possible to get back in touch with your hunger cues and what your body truly needs.
Read MoreYour goals don’t have to lead you to a diet. Live a healthier, more fulfilling life by focusing on these 11 non diet goals.
Read MoreIf you’re reading this, there’s a high likelihood that at some point in your life you’ve believed that if you had enough will power, you could finally lose weight. Why do we think this?
Read MoreWhat’s the real reason you are participating in Lent? Catholic or not, check out these ideas for how to get the most out of your Lenten season while still making progress to find your FIERCE!
Read More5 Things to focus on other than weight loss to help you live your best life.
Read MoreWill intuitively eating help me lose weight? This always seems to be the question. Click here to dive into the answer!
Read MoreConsciously and subconsciously we have developed “rules” around food that may not be serving us. Here are the 5 food rules we think you should ditch in the new year, and 5 things to focus on instead!
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