Struggling with food tracking apps and feeling defeated by numbers? You’re not alone! In episode 421 of Fit Friends Happy Hour, Katie Hake - a non-diet dietitian and personal trainer - shares why she doesn’t recommend macro tracking for most of her clients. While counting macros can help athletes and those with specific health needs, Katie Hake explains that most people benefit more from rebuilding trust with their bodies rather than relying on an app.

Instead of obsessing over every gram, this episode explores how to balance meals intuitively, create flexible meal routines, and zoom out to look at weekly eating patterns. If you’re stuck in a cycle of downloading and deleting food tracking apps and want freedom from constant mental math, Katie Hake offers practical tips to support your energy - without tracking a thing.

Ready to ditch the diet rules and reconnect with joyful, intuitive eating? Listen to Episode 421 and discover actionable strategies to fuel your life, not run it!

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.

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

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?

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.

Discover 5 practical ways to transform your relationship with exercise through joyful movement, mindset shifts, and sustainable routines - no guilt, no punishment, just movement that feels good."