Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 179: 5 Health Hacks for this Holiday Season!
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Summary
I need to tell you something that's probably going to make you mad... I never gain weight over the holidays.
Is it because I don't let myself have any holiday treats? No.
Is it because I make myself workout an hour a day? No.
Is it because I skip all the holiday parties and boozy drinks? Nope.
I thoroughly partake in all of the fun of the season! But I do have a few habits that keep me from getting so far off course that have to start back at ground zero come January...
1. Don't try to swap your...
Episode 178: Put an End to Trial and Error with Metabolic Typing
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Summary
Do you ever wonder why Sarah down the street can try keto and lose 20 pounds while you try it and the scale barely budges?
Or why a documentary can shows aaaaall this research on the benefits of being vegan, but when you try it you feel lethargic, gassy, and bloated?
The answer is honestly pretty simple: bioindividuality. In less science-y terms... all bodies are different.
Some people do really well with higher protein/higher fat diets while others do better on more carbs.
Some...
Episode 177: Q&A in Kat's Coaching Corner - Part 2
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Summary
Do you ever just wish you could have a little coach in your pocket, answering any nutrition or fitness questions that come up to help keep you on track??
Well... welcome to Kat's Coaching Corner!
A few weeks ago, Tanya (the influencer I work with) and I did a Q&A on her page and ya'll loved it! And so the Coaching Corner was born.
Each week I'll be posting a questions sticker on my Instagram stories to help clarify and support you on whatever journey you may be on.
Then I'll be...
Episode 176: Q&A in Kat's Coaching Corner - Part 1
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Summary
Do you ever just wish you could have a little coach in your pocket, answering any nutrition or fitness questions that come up to help keep you on track??
Well... welcome to Kat's Coaching Corner!
Last week, Tanya (the influencer I work with) and I did a Q&A on her page and ya'll loved it! And so the Coaching Corner was born.
Each week I'll be posting a questions sticker on my Instagram stories to help clarify and support you on whatever journey you may be on.
Then I'll be bringing the best...
Episode 175: 10 Tips to Lose Weight Without Tracking Your Food - Part 2
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Summary
So you want to lose weight but you're sick of having to pull out an app or calculator every time you want to take a bite of something tasty.
I hear you. That's why I wanted to load up your tool kit with incredibly effective, science-back strategies to help you reach your weight loss goals without tracking a damn thing.
Last week we got into the first 5 habits to implement, so don't forget to start there.
Already listened? Then you're ready to move on to our second batch of tips and tricks!
6. Always...
Episode 174: 10 Tips to Lose Weight Without Tracking Your Food - Part 1
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Summary
So you want to lose weight, but you're sick of counting calories, tracking macros, logging points, and in general having to pull out an app every time you want to take a bite of something tasty.
The good news is, if you look at the healthiest, longest living countries in the world, food tracking is virtually unheard of.
Proof that it can be done!
Here's what swap that calculator for...
1. Eat slower.
"...researchers looked at data from 60,000 people with diabetes over a six-year period. The...
Episode 173: 13 Habits to Improve Your Self Esteem - Part 2
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Summary
Last week we started on this list of habits that will drastically increase your confidence (without having to see a certain number on your scale).
If you haven't read/listened to that episode yet, click here to pop over and start there as we do talk about some important pre-habit activities that will make these tips much more effective for you!
If you did tune in last week, you're ready to dive right in!
7. Take a social media break.
You already know this, but we all need the...
Episode 172: 13 Habits to Improve Your Self Esteem - Part 1
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Summary
Confidence is not a personality trait. It is a skill. And everyone has the ability to hone it.
And it's important that we do. Because our self-esteem impacts every area of our life. It impacts...
- Our romantic relationships - are you avoiding physical intimacy because you're self conscious about your body?
- Our platonic relationships - are you not setting healthy boundaries because you struggle with people pleasing?
- Our work - are you not asking for that promotion or starting that business...
Episode 171: 6 Lessons I Learned from 30 Days of Meditating
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Summary
I have a confession to make...
I am a holistic health coach and I have always struggled with maintaining a regular meditation practice.
Even though I know the endless benefits proven by study after study (which we cover in depth in this episode).
Even though I've always had a gut feeling nudging me towards more intentional meditation.
Even though I've experienced the benefits of doing meditation-like activities like going on long walks, coloring, and yoga.
The practice of...
Episode 170: 10 Ways to Boost Your Metabolism Today - Part Two
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Summary
Last week we dove into the first 5 action steps you need to take to boost your metabolism and make weight loss easier.
If you haven't checked that out already, click here!
If you did, you're ready to dive into part 2...
6. Choose strength training over cardio.
In part 1, I mentioned that restoring the glucose reserves in your muscles is a big part of your post-exercise metabolic boost. Meaning, you want to prioritize workouts that use up a lot of glucose, requiring more work from your body...
