Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 199: Kat's Favorite Healthy Swaps for Every Day Dishes
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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...
Episode 194: How to Survive an Elimination Diet (Part 2)
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Summary
If you know me, you know I am not a fan of deprivation for deprivation's sake when it comes to dieting.
I don't think we should be cutting out foods willy nilly, and I certainly don't think we should cut out entire macronutrients.
However the old adage is true: one person's superfood is another person's poison. And sometimes there are certain foods that cause a reaction in our body that prevents us from looking or feeling our best.
And the only way to truly know what those foods are is through an...
Episode 174: 10 Tips to Lose Weight Without Tracking Your Food - Part 1
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Summary
So you want to lose weight, but you're sick of counting calories, tracking macros, logging points, and in general having to pull out an app every time you want to take a bite of something tasty.
The good news is, if you look at the healthiest, longest living countries in the world, food tracking is virtually unheard of.
Proof that it can be done!
Here's what swap that calculator for...
1. Eat slower.
"...researchers looked at data from 60,000 people with diabetes over a six-year period. The...
Episode 172: 13 Habits to Improve Your Self Esteem - Part 1
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Summary
Confidence is not a personality trait. It is a skill. And everyone has the ability to hone it.
And it's important that we do. Because our self-esteem impacts every area of our life. It impacts...
- Our romantic relationships - are you avoiding physical intimacy because you're self conscious about your body?
- Our platonic relationships - are you not setting healthy boundaries because you struggle with people pleasing?
- Our work - are you not asking for that promotion or starting that business...
Episode 166: WE REBRANDED! Welcome to Follow Your Gut!
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Summary
I'm going to be real with you... this is not the podcast episode I had planned for today.
Last week I wrote a fantastic guide on how to ramp up your immune system naturally as we head into fall and another covid wave.
However, when my co-host Gio and I went to record it this morning... poof! The guide was gone.
But we roll with the punches here and my girl Gio came to the rescue with a great idea while my tech guys tried to find my missing blog post.
You may have noticed that a couple of weeks...
Episode 165: 4 Mindset Mistakes That Are Actively Halting Your Progress
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Summary
I've said it before and I'll say it a thousand more times...
In the game of health and weight loss, your mindset will fuck you up more than a cheat day ever will.
How you speak to yourself, how you perceive setbacks, how you think about obstacles, and what you focus on is the difference between you taking another step forward or quitting.
It's the difference between you staying consistent or swinging from one extreme to another.
It's the difference between you feeling grateful when you...
Episode 161: Busting the Heartburn Myth (Pssst it ISN'T too much acid!)
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Summary
I remember last summer I was visiting my parents in Florida and on day one I had the worst heartburn I've ever experienced in my life.
It started out with the typical symptoms: that burning feeling in my chest, that hot, sour, acidic taste in the back of my throat.
Trying to go to bed that night was impossible. The pain radiated all the way to my back, I couldn't get comfortable, and all week, it seemed like every time I ate I was on the verge of the same discomfort.
Back then I...
Episode 151: What is EFT Tapping and How Can it Help You Reach Your Goals?
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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 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...
