Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 136: Take the Overwhelm Out of Cooking with Kat's Kitchen Hacks
Listen In
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
Listen In
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
Listen In
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
Listen In
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
Listen In
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...
Episode 131: Setting Boundaries with Food-Pushers
Listen In
Summary
Raise your hand if this has happened to you...
You head into the holidays intent on maintaining the healthy habits you've been working on over the last 9 months.
You know how to make healthier treats, you've been practicing moderation, and you're excited to finally make it to the New Year without an extra 10 pounds of fluff around your midsection.
And then... you visit your family.
You walk in the door and before you've set your suitcase down your mom is pinching the skin on your hips asking if...
Episode 130: Are You Guilty of These Hormone-Disrupting Habits?
Listen In
Summary
Hormones... they can be our greatest gift, supporting our ability to have children, making us feel sexy sexy when our partner gives us 'the eyes', guiding our bodies to function properly with intricate messages sent on a second-to-second basis.
They also can be the bane of our existence, wreaking havoc on our emotions, cursing us with cramps, and directing fat deposits to hold onto our hips for dear life.
Two episodes back we talked about the myriad of things we can do to support our hormone health, but then I...
Episode 129: 7 Thanksgiving Health Hacks That Don't Involve Deprivation
Listen In
Summary
Aaaaah Thanksgiving, a wonderful day to reconnect with family, to remind ourselves all we have to be grateful for... and to stuff our bellies to the brim.
Now I know right off the bat if I even mention the idea of making healthier choices on Thanksgiving there will be people who get immediately defensive: "I'm not going to worry about eating healthy on Thanksgiving! It's THANKSGIVING!"
And to that I say, hear me out.
Because I'm not here to take away your favorite dishes...
Episode 128: Weight Loss After Menopause!
Listen In
Summary
Picture this: you're in your 40's and suddenly you're experiencing things you've never had to deal with before. You're getting hot when it's 62 degrees outside, your husband's chewing is suddenly making you irrationally angry, you're starting to see a tire forming around your midsection despite your daily barre class, and sleep comes in inconsistent waves that are driving you mad.
Yup, you've hit perimenopause and now you want to know what to do to slow down the clock (if not turn it back...
Episode 127: Intermittent Fasting... Take It or Leave It?
Listen In
Summary
I'm sure you've heard all the buzz in the past few years about the wonders of intermittent fasting.
You've probably heard appealing promises like...
It's great for longevity!
It prevents signs of aging!
It's fantastic for weight loss!
But you can't help but wonder... is it just another passing fad or a new essential in your nutrition arsenal? Is it right for you? What are the pros and cons? Which schedule is the best? Does it actually work for weight loss?
We're going to answer all that and more in...
