Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 219: Nutrition 101 - Simplifying the Science of Eating Well (Part 2)
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Summary
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!
If you missed episode 1, pop on back and listen to that before diving into today's episode!
Macronutrient #2: Fat
Fat is an essential nutrient that our body needs to operate at its...
Episode 218: Nutrition 101 - Simplifying the Science of Eating Well (Part 1)
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Summary
When it comes to nutrition I know there are countless voices out there, all with conflicting messages, all with 'science-backed' arguments. They all are very convincing and therefore confusing as hell.
It may leave you in analysis paralysis unsure of where to start.
It may be giving you major food fear since everyone is demonizing something.
Or it may just leave you wanting to throw your hands in the air and say 'fuck it, it's too confusing, I'm going to mess it up, so...
Episode 201: Holistic Remedies for Seasonal Allergies
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Summary
Spring is in the air and along with it comes a whole lot of pollen leading to runny noses, itchy eyes, rashes, and sneezing... definitely not good prep for a hot girl summer.
And while I know it can be tempting to just hit those antihistamines all day every day, that comes with its own risks.
Long term antihistamine use may increase your risk of dementia because of its action on neurotransmitters, and it has been linked to issues like blurred vision, urinary retention, constipation, an...
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...
