Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 201: Holistic Remedies for Seasonal Allergies
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Summary
Spring is in the air and along with it comes a whole lot of pollen leading to runny noses, itchy eyes, rashes, and sneezing... definitely not good prep for a hot girl summer.
And while I know it can be tempting to just hit those antihistamines all day every day, that comes with its own risks.
Long term antihistamine use may increase your risk of dementia because of its action on neurotransmitters, and it has been linked to issues like blurred vision, urinary retention, constipation, an...
Episode 200: 6 Ways to Improve Your Body Image (Without Losing a Pound)
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Summary
Most of the women who hire me as a coach have the same goal: they want to lose weight. And while some are there because their weight is related to health issues and they want to get better, a lot of them are in good health but they just want to feel better in their skin... i.e. have more confidence.
And of course I'm beyond happy to help anyone reach whatever goals they have.
But I also want you to know, you do not need to hit your goal weight in order to feel good about the way you look. That's...
Episode 199: Kat's Favorite Healthy Swaps for Every Day Dishes
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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
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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
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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
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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
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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)
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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)
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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
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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...
