The Blog

Busy week? Learn how to meal plan without the stress - flexible, family-friendly, and totally non-diet.

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.

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.

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.

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.

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.

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.