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Follow Your Gut

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

Episode 234: Kat Finally Weighs in on Ozempic

May 21, 2024

A client of mine recently had lunch with a friend who complimented her on her now-leaner physique. 

In the past, the most common follow up question in this kind of exchange would have been, "What diet are you on?" 

But instead, her first instinct was to ask, "Are you on Ozempic?"

This is beyond concerning and tells me one thing: we are clearly not learning from our past. 

It's like we're the girl who keeps getting drawn into relationships with toxic guys, each time thinking, "This time it'll be different."

Right now...

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Episode 233: 13 Ways to Pull Yourself Out of a Funk (Part 2)

May 14, 2024

This week we continue the conversation of how to get yourself to a better place when it feels like life is just... heavy. 

If you missed part one, click here to take a listen, otherwise go ahead and dive right in! 

7. Workout (don't skip this one). 

Again, there will probably be a lot of resistance here. But working out is such a fantastic way to shift you into a better state of mind for so many reasons. You get a boost of happiness hormones like dopamine, you increase your energy, you get to listen to that badass...

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Episode 229: When Life Gets in The Way of Your Healthy Habits (Part 2)

Apr 02, 2024

 If you find that you can stick to your healthy habits as long as life is calm and organized enough, but the second a wrench gets thrown in your plans it feels like you're thrown off the wagon, this episode is for you. 

We started this conversation last week with part one and you definitely aren't going to want to miss the first 5 tips I shared for navigating life's craziest seasons with ease, so click here to check it out. Or if you're all caught up, you can jump right into today's advice for both making...

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Episode 228: When Life Gets in The Way of Your Healthy Habits (Part 1)

Mar 26, 2024

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'...

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Episode 222: Kat's Top 10 Favorite Products from 2023

Jan 16, 2024

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...

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Episode 221: A New Approach to the New Year

Jan 09, 2024

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...

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Episode 220: Nutrition 101 - Simplifying the Science of Eating Well (Part 3)

Jan 02, 2024

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...

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Episode 217: Your Holiday Survival Guide: 12 Health Hacks to Avoid Eater's Remorse

Nov 14, 2023

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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...

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Episode 214: 9 Habits of Highly Disciplined People (Part 1)

Oct 24, 2023

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Summary  

Do you feel like you're constantly trying to win the battle of You against You?

Sunday Night You sets an alarm to get up early to workout. Then Morning You says 'fuck that' and hits snooze until you have to get ready for work.

Motivated You makes the commitment to stop bringing junk food into the house. Then Hungry You grabs a box of cookies and a carton of ice cream at the grocery store - that bitch. 

Disciplined You decides to start going to bed at 10 o'clock. Then Nighttime You hits play...

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Episode 199: Kat's Favorite Healthy Swaps for Every Day Dishes

May 23, 2023

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Summary 

This Cinco De Mayo I decided to go spend some time with my big sister (a fellow holistic health coach). And as we sat and enjoyed absolutely mouthwatering gluten-and-dairy-free burritos and modified margaritas made with just tequila, lemon, lime, and lime la croix, we talked about our clients and the various ways we get them to make lasting change - ya know, typical shop talk.

Want to know our secret? 

It was a strategy we came back to again and again: eating the same...

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