Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 149: How I'm Surviving an 8-Month Elimination Diet
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Summary
Is there part of me that's embarrassed? Sure. The perfectionist in me doesn't want to admit that as a health coach I still have health problems.
But the truth is, I have 20 years of damage to make up for.
Just to give you a little background on me.
- When I was a baby, I had to be put on antibiotics when I was admitted to the hospital. Studies show...
Episode 148: How to Eat More Produce Without It Going to Waste
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Episode 147: "Why Do I Keep Doing This to Myself?"
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Summary
Picture this: It's the weekend. All week long you've been doing so well with you're eating, getting your workouts in, doing your self care. But here you are, elbow deep in a bag of greasy potato chips, asking yourself, "Why do I keep doing this to myself?"
Or maybe your problem isn't binging on the weekends. Maybe you're sitting at a restaurant with friends and family. Everyone is having a good time, ordering delicious food and enjoying a cocktail, and you're sitting there with your dry salad and lemon...
Episode 146: 4 Steps to Fix a Broken Gut
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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...
Episode 145: Confessions of a Health Coach
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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...
Episode 144: What Causes Weight Loss Plateaus and How to Break Through
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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...
Episode 143: How to Do a Cleanse the RIGHT Way
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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...
Episode 142: Lessons From My Therapist
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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...
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...
