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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

Apr 19, 2022

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Summary 

 I have a confession to make. My name is Kat, I am a gut health coach, and I just got diagnosed with 2 major gut problems: H Pylori and SIBO.

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...
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Episode 142: Lessons From My Therapist

Mar 01, 2022

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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...

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

Feb 15, 2022

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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...

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Episode 136: Take the Overwhelm Out of Cooking with Kat's Kitchen Hacks

Jan 18, 2022

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Summary

When I say the word 'cooking', what immediately comes to your mind?

Long, complicated recipes?

Ingredients you've never heard of?

Hours of slaving away in the kitchen?

A horrible mess to clean up?

Too many recipes to pick from?

In this light, it's understandable why so many of us would rather eat out.

We already are leading such busy, work-intensive lives, who would willingly add more to their plate? (no pun intended)

But here's the thing... this week I posted a photo of a side of fries on my...

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Episode 135. A Year in Review: 5 Hard Lessons Kat Learned in 2021

Jan 11, 2022

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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...

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Episode 122: Starch... Superfood or Super Villain?

Oct 05, 2021

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Summary

When you hear the word starch, what do you think of? Pasta, bread, white rice? Weight gain? Blood sugar spikes?

Starch has gotten a bad rap, and in some instances for good reason. The starch in processed carbs breaks down into glucose and does spike blood sugar and contributes to diseases like diabetes and obesity. 

But just like not all carbs are created equal, not all starch is created equal.

Resistant starch is starch that acts like soluble fiber in that it isn't digested in the small intestine by...

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Episode 117: Does Fruit Make You Fat? Science Says...

Aug 31, 2021

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Summary

I can't count how many times in my career I've uttered the words, "No one is fat because of eating bananas."

I actually remember the first time I said it.

I had a client who ate virtually every meal out, who regularly drank 4-5 artificially sweetened ice teas at one sitting, and who was just getting into a workout routine.

They had a solid 60 pounds to lose and when I told them to eat a banana to fuel their workout their response was, "Don't bananas have a lot of sugar??"

Honestly, it hurt my...

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Episode 116: Go with the 'Flow': Following Your Cycle for Better Health and Weight Loss

Aug 17, 2021

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Summary

This is probably the most embarrassing story I could tell you, and believe me I never thought I would tell a soul, let alone put it out into the world in a podcast episode. But I really think we need to talk about it. 

Warning: if you're squeamish (especially about period stories), skip to the 'advice' section of the blog. 

It was about a month ago, it was day one of my cycle and I was hurting... bad. I've had cramps that have made me yack before, but nothing came close to what I was experiencing...

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Episode 113: How Trauma Affects the Body (Hint: Yes It Can Influence Your Weight)

Jul 27, 2021

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Summary

My narcissistic relationship triggered my autoimmune disease. 

Yes there were certainly other factors at play: diet, genetics, birth control. 

But for years I couldn't speak my mind for fear of retribution. For years I was on high alert, unsure what would set him off. For years I felt like I was crazy, having every word twisted and turned against me. 

My body's defenses were chronically waging war against the ever-present emotional threat and eventually turned on me, attacking my own thyroid...

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Episode 110: How She Lost Almost 100 Pounds Without Dieting (Part 2)

Jul 06, 2021

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Summary

How do I describe Destinee? She is loud, loving, and absolutely beautiful. 

But her strength and beauty doesn't come from an easy life. Her strength comes from the battles she's faced. Her beauty is in her battle scars.

She is a warrior and I am so excited to share her story of losing almost 100 pounds in the last 3 years without dieting.

But my words won't do it justice, so here's all I'll say: When I first met Destinee, she was 270 pounds and while the world saw a shining smile and...

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