Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
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 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Calorie counting is outdated weight loss advice.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 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 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...
Episode 130: Are You Guilty of These Hormone-Disrupting Habits?
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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
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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!
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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?
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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...
Episode 125: What Does It Really Take To Get Flat Abs???
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Summary
Aaaah, the ever elusive flat abs, the toned tummy, the 6-pack... how ever will we find you?
I remember back in my dancer days, a slim waist was the pinnacle of beauty in my eyes. I loved looking at my flat stomach in the morning, but lamented the first meal that would immediately send me back to 'fluffy' territory.
And believe you me, I tried all the gimmicks - apple cider vinegar, 6-pack ab workouts from women's magazines, drinking this drink, following that plan.
Shocker of shockers, it got me nowhere.
Which is why...
