Are you curious about training for a HYROX fitness competition - while pregnant or not? In episode 423 of the Fit Friends Happy Hour podcast, Katie, a non-diet dietitian, personal trainer, and host, shares her firsthand experience preparing for HYROX at six months pregnant. This candid episode covers the physical and mental adjustments she made, the science behind exercising during pregnancy, and why listening to your body is key.
Read MoreWhy does staying consistent with healthy habits feel impossible? In this episode of Fit Friends Happy Hour, RD and personal trainer Katie Hake explains why tracking apps and “try harder” strategies often backfire - and what to do instead. Learn how perfectionism disrupts progress, what research says about rigid food tracking, and the simple habit-building systems that actually work for busy women. If you want consistency that feels doable (not draining), this episode shows you how to build 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 MoreStruggling 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.
Read MoreBusy week? Learn how to meal plan without the stress - flexible, family-friendly, and totally non-diet.
Read MoreAre 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.
Read MoreIs 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.
Read MoreStruggling 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.
Read MoreDiscover 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."
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 MoreStruggling 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.
Read MoreReady to ditch the food guilt and enjoy a summer of flexibility, energy, and food freedom? In this post, non-diet dietitian Katie Hake shares practical, mindset-driven wellness tips for staying grounded - without calorie counting or toxic fitness rules. Learn how to hydrate smarter, snack without shame, move with joy, and redefine wellness on your terms this summer.
Read MoreTired of tracking, “clean eating,” and toxic fitness pressure? In this episode of Fit Friends Happy Hour, non-diet dietitian Katie Hake shares how wellness culture can sneakily promote disordered behaviors, and what real, joyful health looks like instead. Learn the red flags to watch for and how to build a relationship with food and movement based on self-trust, not guilt.
Read MoreConfused 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.
Read MoreCurious 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.
Read MoreWish you could feel like “yourself” again after having a baby - or already dreading the pressure to “bounce back” even before pregnancy? This episode of Fit Friends Happy Hour uncovers the real postpartum fitness journey - why it’s harder (and more emotional) than Instagram makes it look, and what nobody tells you about healing, rebuilding strength, and embracing your new body. More than half of new moms report body dissatisfaction - let’s change that narrative with honesty, compassion, and science-backed strategies.
Read MoreStruggling with body image? This blog and podcast episode explores the power of body respect as a realistic, sustainable alternative to body love, backed by research, real talk, and practical tips from intuitive eating dietitian and weight inclusive trainer Katie Hake.
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