Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 141: Secrets of a Health Coach... How to Beat the Belly Bloat!
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Summary
This is it folks... the day you've all been waiting for... the day that I, Kat Spangler, share how to get. slim. quick.
Now if you know me at all, you know this is a very big divergence from my usual mission.
I am NOT a 'quick fix' weight loss coach. Crash dieting to drop a few fast pounds is unsustainable, often unhealthy, and usually causes more weight gain than weight loss in the long run.
BUT... there is one tiny exception to this rule:
Quickly reducing bloating.
When you...
Episode 140: Sugar Alternatives... The Good, The Bad, and the Yucky.
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Summary
Sugar alternatives. They seem like a good idea... Some boast they don't raise your blood sugar. Many have zero calories. Sounds like the perfect weight loss ingredient, right?
Well, the truth is... it depends.
Because just like not all carbs are created equal, not all sugar alternatives are created equal. And while some are perfectly safe to enjoy in small amounts, others should be avoided like the plague.
So here are some things I want you to keep in mind before we dive...
Episode 139: Kat's Clients Reveal The Best Advice That Worked For Them
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Summary
It's one thing to hear a nutrition coach rattling off advice on how to get healthy when clearly, that's not something they struggle with (at least not anymore).
It can sometimes feel generic, or one-size-fits-all, or good in theory but not realistic for your life.
And the truth is, while part of my job is to share what I've learned through years of education and my own experience, a bigger part of my job is to help people navigate their individual personalities, preferences, and...
Episode 138: Kat Turned 30!!!
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Summary
Can I be honest with you?
I love sharing, and teaching, and coaching health (in all its aspects) to you because of course I want to help you reach your goals.
Of course I want to help you avoid the struggles and roadblocks I faced.
Of course I want to hear your wins and see your successes.
But it's also because teaching makes me feel confident, and powerful, and safe.
When I'm in 'coaching mode' - as I usually am on this blog and in this podcast - there's a wall of protection around...
Episode 137: Why Calorie Counting Hasn't Worked for You and What to Do Instead
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Summary
Calorie counting is outdated weight loss advice.
I said what I said.
Not because you don’t need a calorie deficit to lose weight, you most definitely do.
But here’s the problem with trying to count your calories (aside from the fact that it’s a pain in the ass):
- The number of calories on the box doesn’t tell you how many calories you actually absorb (the more processed a food, the more calories you will absorb).
- The calorie counts on nutrition labels are legally...
Episode 136: Take the Overwhelm Out of Cooking with Kat's Kitchen Hacks
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Summary
When I say the word 'cooking', what immediately comes to your mind?
Long, complicated recipes?
Ingredients you've never heard of?
Hours of slaving away in the kitchen?
A horrible mess to clean up?
Too many recipes to pick from?
In this light, it's understandable why so many of us would rather eat out.
We already are leading such busy, work-intensive lives, who would willingly add more to their plate? (no pun intended)
But here's the thing... this week I posted a photo of a side of fries on my...
Episode 135. A Year in Review: 5 Hard Lessons Kat Learned in 2021
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Summary
I wanted to spend the last couple of weeks preparing you to be successful with your new year's resolutions.
But before we launch into the next 12 months of learning and growing together, I wanted to pause and take a look back at 2021, and share with you some of the most important lessons I've learned.
These are the tools, the realizations, the perspective shifts that were born of a year of therapy, a year of researching, and a year of trying a new approach to a lot of areas of my life.
I hope this...
Episode 134: Goal Mapping 101
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Summary
It's 2022. You've decided on the meaningful resolution that's going to be your guiding light for the year, and now comes the scary part... turning that vision into your actual reality.
But how do you do it? Like really do it?
How do you stay motivated when life tries to drag you down?
How do you stay consistent through a whole year of birthdays, holidays, weekends, happy hours, stressors, celebrations, vacations, and everything in between?
How do you navigate...
Episode 133: 5 Mistakes to Avoid When Setting Your New Year's Resolution
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Summary
OK so I know New Years resolutions have gotten a bad rap over the years, especially if they are directed at weight loss goals.
The statics aren't in your favor and you have likely experienced the disappointment of falling off the wagon come mid-February multiple times over.
But I have to be honest, I'm out here rooting for us to bring the new year's resolution back!
It's a fresh start, a new beginning, an opportunity unlike any other throughout the year to reflect on what you really want and make a sweeping...
Episode 132: 5 Healthier Holiday Traditions to Start
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Summary
Years ago, whenever the holidays came around, I always felt like I had to make a choice. A choice between...
The part of me that wanted to fully embrace the holiday season, savoring my favorite traditions and treats.
And the part of me that wanted desperately to avoid the dreaded holiday weight that seemed to be an inevitability of the season.
But after years of turmoil, I realized...
The answer wasn't to choose one side over the other.
The answer wasn't...
