Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 228: When Life Gets in The Way of Your Healthy Habits (Part 1)
If there is one common trajectory every one of my clients follows it's this: they start off highly motivated and excited to get started, they stay totally dialed into the process and are pushed forward by the results they see, and then inevitably they hit a wall.
A parent gets sick.
An unexpected move happens.
A child goes through a tough time.
A big trip comes up.
The school year starts.
Their spouse gets let go.
They start a new job.
They run into a busy season.
What determines my clients'...
Episode 222: Kat's Top 10 Favorite Products from 2023
Before we get into today's episode, I have an exciting announcement!!
This Friday is my 32nd birthday and I've decided to do something I've never done before to celebrate...
I'm taking 32% off ALL programs and because you're here you get first dibs!
If you aren't familiar with the programs I offer, here are the snapshots:
The Hormone Belly Blueprint
Do you hate looking down and seeing that belly pudge?? Chronic stress, peri-menopause/menopause, or hormonal conditions like PCOS or hypothyroidism can make it feel...
Episode 221: A New Approach to the New Year
If you know me you know I'm not a big believer in the New Year's resolution.
Of course I love a good goal, but there's something about the New Year's resolution that pushes people to make grand sweeping declarations about the entirely new person they're going to suddenly be simply because the last number of the year changed.
I'll hear things like,
"I'm not going to miss a single workout!" or "I'm not going to give into cravings anymore!" Or "I'm cutting carbs for good this time!"
But we know that's not...
Episode 220: Nutrition 101 - Simplifying the Science of Eating Well (Part 3)
In this 3-part series I'm taking the confusion and overwhelm out of nutrition by sharing some universal truths about the three macronutrients: protein, carbs, and, fat (and how too much or too little of each will impact the body).
Plus we'll dive into some very basic habits anyone and everyone would benefit from adopting!
In case you missed it, here's part 1 on protein and here's part 2 on fat, pop on back and listen before diving into today's episode!
Macronutrient #3: Carbs
Carbs are broken down into glucose in...
Episode 217: Your Holiday Survival Guide: 12 Health Hacks to Avoid Eater's Remorse
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Summary
It's that time again, the holiday season is officially upon us and here is my holiday vision for you:
You go through your days enjoying seasonal treats without stress, regret, or going overboard.
You effortlessly navigate holiday parties, family gatherings, and travel.
You enter into the new year feeling good in your skin but not feeling like you had to deprive yourself to get there.
How do we make that happen? By following my 12 holiday hacks!
1. Make small swaps in your favorite recipes...
Episode 213: How I Lost the 'Last 10 LBS' Without Dieting, Tracking, or Restricting (Part 2)
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Summary
It's happening, the moment you've been waiting all week for. I'm about to spill the tea on the exact steps I took with my food and fitness to lose those 'last 10 pounds' I gained while vacationing in Greece.
But before we get to the good stuff I need you to see me as your personal coach right now. And as your coach I am imploring you, if you haven't listened to (or at least read) part 1 yet... GO BACK!
I know mindset work isn't nearly as sexy as the more specific...
Episode 212: How I Lost the 'Last 10 LBS' Without Dieting, Tracking, or Restricting
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Summary
I forgot what it was like... carrying weight on your body that you don't want to be there.
I remembered it in theory.
I remember pinching my stomach with frustration. I remember folding my arms over my torso every time I sat down to hide the rolls. I remember hating sit ups because it made my pooch more pronounced. I remember working out twice a day hoping it would fix the problem.
But what I forgot are all the emotions you experience on a minute-by-minute basis.
I forgot that...
Episode 210: What Exactly IS 'Functional Nutrition'??
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Summary
Do you ever feel like your body has turned against you?
I know I have.
Through hypothyroidism, hashimotos, acne, leaky gut, SIBO, h pylori, mold, candida, and hair loss, my own health journey has felt like a torturous game of wack-a-mole. As soon as one symptom drops off another pops up, and it's been hard not to resent my body for it.
But if there's one thing I've learned as a functional nutrition practitioner and patient it's this: symptoms, be they fatigue, brain fog,...
Episode 206: Ancient Wisdom, Modern Healing: 9 Powerful Ways Castor Oil Boosts Your Wellbeing
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Summary
In the realm of natural remedies, castor oil has long been praised for its therapeutic properties and health benefits. Derived from the seeds of the castor oil plant (Ricinus communis), it's been used for centuries to treat a wide range of ailments and promote overall well-being.
I'll be honest, there are certain health practices that I've tended to glaze over as a practitioner and castor oil packs have fallen into that category for a long time.
That is until I recently discovered I have...
Episode 205: Why Am I ALWAYS Tired??
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Summary
“Energizer bunny” “sunshine girl” “enthusiastic” “perky”.
These are the words my friends use to describe me these days. But that was NOT always the case.
For years I could get 10 hours of sleep and still be dragging ass. No amount of coffee or naps could remove the dark cloud of fatigue that hung over me day in and day out.
And that fatigue robbed me of so much life, so many experiences. In college...
