Episode 290: The Farewell Episode - 6 Years of Wisdom Boiled Down to 6 Vital Lessons

I’m sitting here writing this at one of my favorite cafes, coffee in hand, trying not to cry in front of the cute couple sitting across from me.

This is harder than I thought.

For the last 6 years, Gio and I have shown up just about every week. Sharing with you the insights we’ve discovered through books, podcasts, and our personal experiences as we’ve navigated our own individual health journeys.

We’ve gone through 2 brand changes and a few identity crises (remember when I almost tried to be a business coach, or the old days of Eat N Run Fitness and the Unleashed Podcast?).

There have been tears, and a-ha moments, break ups, and weddings.

There have been technical difficulties, and rabbit holes, and curse words, and a ton of laughs.

But the time has come to say goodbye to the Follow Your Gut Podcast.

As much joy as it’s brought me to educate and inspire you each week, I want to do more. I want to see who I’m talking to. I want to hear your stories. I want to not just help you understand, but implement. I want to witness and celebrate your transformations in real time.

Which is why over the next year I’m going to be working hard to bring you more opportunities to work with me in new and fun ways. Think bootcamps, challenges, workshops, and masterclasses.

But for now, I want to put 6 years of podcasting into 6 pieces of advice that I hope you’ll hold onto as we head into a new chapter together…

1. Keep it simple.

Nutrition: Eat whole food. Not too much. 3 F’s at every meal (fiber, fat, and full protein).

Fitness: 3 total body strength per week, 1 HIIT, 1 steady state cardio, 2 rest/active rest days. The last few reps should be hard.

Sleep: Turn off the screens at night. Get sunlight in the morning.

Take action: Stop consuming. Start doing. The answer is not in another tiktok video or Instagram reel. The answer is in taking messy action again and again and again.

2. Root cause resolution > quick fixes.

Quick fixes feel like they’re saving you time and getting you to your desired result faster. But in reality they’re just kicking the can down the road. You’ll have to do the real work sooner or later, might as well be sooner.

3. If you’re doing everything right and not seeing results, check your mindset.

Your mind has so much more power over your body than you can begin to comprehend. So much so, if the placebo effect was a pill it would be the most powerful and effective drug on the market.

If you aren’t regularly working on your limiting beliefs, your trauma, and your repeated daily thoughts, you’re missing a massive piece of this puzzle.

4. Perfectionism will screw you over far worse and far longer than any mistake ever will.

No one who has a healthy body has one because they never skip a workout (or 2). They don’t have it because they never have dessert or drink too much.

They have and maintain a healthy body because they don’t let 2 skipped workouts turn into a month off. They don’t let a few cookies turn into a whole box. They understand that it’s what you do the majority of the time - not some of the time - that counts.

Stop slashing all your tires just because you get a flat.

5. Follow your gut. Every time. Without fail.

Your body has so much more wisdom than your mind ever will. It can pick up on things you consciously haven’t even registered.

If your doctor says everything looks fine but you feel like something is off, keep digging. If you sense someone is bad for you even if you can’t quite put your finger on why, create distance. If there’s a little voice in the back of your mind telling you to go down one road even though logically another road seems to make more sense, listen to that quiet little voice.

And if you’re wondering how to tell the difference between an intuitive ping and a trauma or fear-based response… intuition speaks in statements. Fear speaks in questions.

6. Don’t do this alone.

I can’t even begin to fathom what my life would look like, who I would be if it weren’t for the business coaches I’ve hired, the functional medicine practitioners I’ve worked with, the masterminds I’ve joined, or the therapist I still rely on.

I consider myself a pretty intelligent person and I can figure out a lot on my own. But every quantum leap I’ve ever experienced in my health, my business, and my personal life has been a direct result of the mentors I’ve hired.

So if you’ve been that person standing in the wings, soaking up everything we’ve shared over the last nearly 300 episodes but you haven’t experienced any quantum leaps of your own… I want to invite you one last time to step forward and invest in yourself.

I have so many ways of working with me in different capacities at different price points depending on where you are in your journey.

• You can join The Club membership and take yourself through any of my signature programs at your own pace (Follow Your Gut focuses on optimizing your gut and healing your relationship with food, Unleash Your Transformation focuses on all the life stuff that gets in the way of consistency like low motivation, time management issues, and fatigue, and The Metabolic Makeover is my blueprint for helping hypothyroid women lose weight and live symptom free).

Plus you get unlimited messenger support from me and immediate access to any future programs I come out with.

Click here to jump in for $49/month - cancel any time.

• You can also work with me in a 1:1 nutrition coaching capacity where I’ll help you get to the root of your stubborn weight, fatigue, gut issues, and other chronic symptoms. I’ll put together a personalized nutrition, fitness, and supplement plan and help you identify the blind spots that are holding you back.

Plus we can run functional labs to get a deeper look at what exactly is holding back your healing.

Click here for more details on what labs I offer and how 1:1 coaching works.

• And finally you can hire me as a personal trainer (in person or virtual) so you get the most out of your gym time as possible. If you want to feel strong, lean, and resilient to injuries, I can help you get there.

Click here to book a free consultation.

With that said, if you’re just not quite ready to invest, I want to leave you with other ways of staying in my world.

• Click here to follow me on Instagram and TikTok for daily content on weight loss, thyroid and gut health, and habit change.
• Click here to subscribe to my email list where I’ll still be sharing weekly content just like you’d find in this podcast. This is also how you can hear about all future bootcamps, workshops, and special offers. (Speaking of, I do have a virtual Hypothyroid Weight Loss Workshop coming up on November 19th, from 6-7 pm CST… click here for all the deets and use code EARLYBIRDWORKSHOP to get $10 through November 5!)

Whether this is your first time being here, or you’ve been listening since episode one, I want to thank you. Thank you for being witness to the growth and lessons learned over the years. Thank you for supporting me in doing what I love for a living. Thank you for showing up for yourself and taking your health into your hands.

This has truly been one of my favorite projects in my 15 years of working in this space, I can’t wait to see what the next phase looks like.

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Products and Programs!

Click here for The Metabolic Makeover: FREE

Your 5-step guide for losing stubborn hypothyroid weight when calorie counting, carb-cutting, and daily cardio hasn't worked.

Click here for The Club: $29/month 

Think about it like a gym membership but instead of building muscles you're building healthy habits. Follow one of my pre-set programs like Follow Your Gut, The Hormone Belly Blueprint, Unleash Your Transformation, The Diet-Free Weight Loss Masterclass, The Fad Diet Detox, or Coach Kat's Cooking Course. OR jump straight to the video you need most right now, for example emotional eating, conquering cravings, mastering your motivation, etc.

Inside you'll get access to every program I ever have or ever will create, membership in a private community where you can get accountability and coaching from me and your fellow Club members, extended episodes of the podcast, live challenges and masterclasses throughout the year, cooking demos, recipes, and more! 

That's over $2000 worth of products and programs for less than a dollar a day! Click here to learn more and sign up!

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