Schedule your FREE Kickstart Your Weight Loss Call if you're ready to ditch dieting and finally see your efforts pay off!

Follow Your Gut

Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.

Episode 146: 4 Steps to Fix a Broken Gut

Mar 29, 2022

Listen In  

Summary 

Last week I posted a video on Instagram explaining why the health of our gut is essential on our weight loss journey (especially when you feel like you’ve already tried everything).

To recap, your gut microbiome…

Impacts your metabolism, appetite, and fat storage.

Can cause overwhelming sugar and carb cravings.

Has the power to cause mood disorders, anxiety, and depression via the vagus nerve (which obviously may influence emotional eating).

Affects your blood sugar response to food (the...

Continue Reading...

Episode 145: Confessions of a Health Coach

Mar 22, 2022

Listen In  

Summary 

If I've said it once I've said it a thousand times: the biggest blockade between most women and their goals is perfectionistic, all-or-nothing thinking. 

This looks like:

  • If I didn't give it my all, sweat like a whore in church, and cry for my mommy in the gym, that workout doesn't count.
  • If I ate one cookie the day is ruined.
  • If I'm not working out every day I'm messing up. 
  • If I skip a few workouts I'm going to lose all my progress.
  • If the scale goes up at all I failed.
  • I...
Continue Reading...

Episode 144: What Causes Weight Loss Plateaus and How to Break Through

Mar 15, 2022

Listen In  

Summary 

Weight loss plateaus. 

They are annoying. Frustrating. Defeating. Discouraging. And all around sucky. 

They also are inevitable on any weight loss journey, so instead of fighting the unavoidable, let's understand why they happen and what you can do to get that scale moving again (without doing anything you're going to regret later).

Why do plateaus happen?

When you start to lose weight you tend to lose it quickly because - spoiler alert - a good amount of it is water weight. Initially your body...

Continue Reading...

Episode 143: How to Do a Cleanse the RIGHT Way

Mar 08, 2022

Listen In  

Summary 

Summer is quickly approaching and with the season of bikinis and short-shorts upon us, you may be contemplating the idea of a 'cleanse' or 'detox' to tighten up those trouble zones.

Maybe you're thinking it would be good to erase some of the damage done to your body over the holidays.

Maybe you want to drop some left-over covid weight.

Maybe you're trying to get a handle on those sugar cravings before that beach vacation.

Whatever the case may be, let's talk about cleanses, detoxes, and...

Continue Reading...

Episode 142: Lessons From My Therapist

Mar 01, 2022

Listen In  

Summary 

I thought I had my shit together. 

I mean honestly... I had stopped dating assholes, I was a generally pretty happy person, I had a thriving business, and a good family. 

So why the hell did I need to see a therapist?

Because somewhere along the way I realized fear was running almost every part of my life.

Sure on the outside everything seemed fine, even to me!

But upon closer inspection (which let's face it, the pandemic kind of forced us into such reflection), I realized that I...

Continue Reading...

Episode 141: Secrets of a Health Coach... How to Beat the Belly Bloat!

Feb 22, 2022

Listen In  

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...

Continue Reading...

Episode 140: Sugar Alternatives... The Good, The Bad, and the Yucky.

Feb 15, 2022

Listen In 

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...

Continue Reading...

Episode 139: Kat's Clients Reveal The Best Advice That Worked For Them

Feb 08, 2022

Listen In 

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...

Continue Reading...

Episode 138: Kat Turned 30!!!

Feb 01, 2022

Listen In 

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...

Continue Reading...

Episode 137: Why Calorie Counting Hasn't Worked for You and What to Do Instead

Jan 25, 2022

Listen In 

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):

  1. 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). 
  2. The calorie counts on nutrition labels are legally...
Continue Reading...
Close

50% Complete

I would like my

Healthy-On-The-Go Guide

sent here!