Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 199: Kat's Favorite Healthy Swaps for Every Day Dishes
Listen In
Summary
This Cinco De Mayo I decided to go spend some time with my big sister (a fellow holistic health coach). And as we sat and enjoyed absolutely mouthwatering gluten-and-dairy-free burritos and modified margaritas made with just tequila, lemon, lime, and lime la croix, we talked about our clients and the various ways we get them to make lasting change - ya know, typical shop talk.
Want to know our secret?
It was a strategy we came back to again and again: eating the same...
Episode 198: From Novice to Expert - How to Move Up the Ranks as a Health Warrior
Listen In
Summary
Do you ever want someone to just freaking tell you what to eat? What's good? What's bad? What's allowed? What's not?
I get it. That is the simplicity and clarity we need when we're new to any skill.
If we're just starting piano, we can't start with chords and using both hands at once. We have to learn note by note, pluck it out finger by finger.
But eventually, if we want to get good, we have to progress. We have to learn the more advanced skills, navigate the greater complexities, until eventually we...
Episode 197: The Secret to Getting Yourself to Change
Listen In
Summary
Tell me if you've experienced this situation before...
You're scrolling social media, and one of your favorite health coaches comes on with a really inspiring post and you think to yourself, That's it... I'm doing it.
You have a conversation with her, you hand her your credit card, and then you go to start the program and suddenly all that motivation you had when you saw that post disappears.
You don't really want to follow her suggestions, you find yourself dodging her calls, you rebel against...
Episode 196: I Had a Horrible Cheat Day... Now What?!? Part 2
Listen In
Summary
We've all been there... you're so good all week, avoiding the vending machine, ordering salads for lunch, cooking healthy dinners, saying no to dessert, and then it finally arrives:
Cheat day.
And you think to yourself...
I deserve this.
It's just one meal.
I'll get back on plan tomorrow.
This is the last time I'll have this for at least a week, better make it count.
And so you get the burger and fries. And the milkshake. And the soda. And the day is already ruined so that night you also...
Episode 195: I Had a Horrible Cheat Day... Now What?!? Part 1
Listen In
Summary
We've all been there... you're so good all week, avoiding the vending machine, ordering salads for lunch, cooking healthy dinners, saying no to dessert, and then it finally arrives:
Cheat day.
And you think to yourself...
I deserve this.
It's just one meal.
I'll get back on plan tomorrow.
This is the last time I'll have this for at least a week, better make it count.
And so you get the burger and fries. And the milkshake. And the soda. And the day is already ruined so that night you also...
Episode 194: How to Survive an Elimination Diet (Part 2)
Listen In
Summary
If you know me, you know I am not a fan of deprivation for deprivation's sake when it comes to dieting.
I don't think we should be cutting out foods willy nilly, and I certainly don't think we should cut out entire macronutrients.
However the old adage is true: one person's superfood is another person's poison. And sometimes there are certain foods that cause a reaction in our body that prevents us from looking or feeling our best.
And the only way to truly know what those foods are is through an...
Episode 193: How to Survive an Elimination Diet (Part 1)
Listen In
Summary
If you know me, you know I am not a fan of deprivation for deprivation's sake when it comes to dieting.
I don't think we should be cutting out foods willy nilly, and I certainly don't think we should cut out entire macronutrients.
However the old adage is true: one person's superfood is another person's poison. And sometimes there are certain foods that cause a reaction in our body that prevents us from looking or feeling our best.
And the only way to truly know what those foods are is through an...
Episode 192: 6 Ways to Celebrate Life Without Junk Food
Listen In
Summary
Do you ever get stuck in the middle between your ideal body and your ideal lifestyle?
Like, you want to be lean, and toned, and feel good in your skin, but you also want to relax and enjoy having fun with friends and family - celebrating birthdays, holidays, and heck, making it to the weekend.
Well, this is where that all-to-common all-or-nothing thinking comes into play. We think we have to either be super strict with our food and have the body we want or we can have fun...
Episode 191: 8 Ways to Release Negative Energy Without Binging
Listen In
Summary
Do you ever feel like everything in your life is coming up roses, but there's that one thing just that one little thing that you can't seem to conquer no matter how hard you try?
And the discomfort of that stuck-ness, of that frustration has you wanting to reach for anything that will give you a nice little dopamine hit: food, social media, alcohol, anything that can stop you from feeling like you want to crawl out of your skin.
Well, that was me last week.
I told my therapist recently that I've never...
Episode 190: Coffee... Friend or Foe?
Listen In
Summary
Sometimes the more you dig into nutrition studies, the more confused you become.
I could find you literally hundreds of articles proving that alcohol has health benefits as well as hundreds of articles proving that you should never have a sip of alcohol again.
Same can be said for fat, carbs, fasting, soy, dairy, grains... the debates on what's good vs evil are endless.
But one controversial drink hits a little too close to home for many of us....
