Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
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 208: Overcoming Food Fear - Part 2
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Summary
Last week we talked about what steps you can take to start overcoming your food fears whether they be eating bananas, enjoying carbs, not tracking every morsel you eat, and the like.
But there was one step that needed its own episode: debunking the lies that made you fearful in the first place.
So much of our anxiety around food comes from inaccurate, incomplete, or outdated information. So it's time to set the record straight.
Myth #1: If it has a high glycemic index it...
Episode 198: From Novice to Expert - How to Move Up the Ranks as a Health Warrior
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Summary
Do you ever want someone to just freaking tell you what to eat? What's good? What's bad? What's allowed? What's not?
I get it. That is the simplicity and clarity we need when we're new to any skill.
If we're just starting piano, we can't start with chords and using both hands at once. We have to learn note by note, pluck it out finger by finger.
But eventually, if we want to get good, we have to progress. We have to learn the more advanced skills, navigate the greater complexities, until eventually we...
Episode 175: 10 Tips to Lose Weight Without Tracking Your Food - Part 2
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Summary
So you want to lose weight but you're sick of having to pull out an app or calculator every time you want to take a bite of something tasty.
I hear you. That's why I wanted to load up your tool kit with incredibly effective, science-back strategies to help you reach your weight loss goals without tracking a damn thing.
Last week we got into the first 5 habits to implement, so don't forget to start there.
Already listened? Then you're ready to move on to our second batch of tips and tricks!
6. Always...
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 154: Kat's Top 10 Tips to Stay Healthy While Vacationing (Without Deprivation)
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Summary
Episode 118: How Do I Know When I'm Hungry/Full??
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Summary
At some point in your life, you've probably heard this piece of weight loss advice: "just eat when you're hungry and stop when you're full."
Hell, I've given that advice many times over to my clients.
Sounds simple enough right?
But what about when it's not?
What if you have a hard time differentiating between true hunger and boredom?
What if 'full' has always meant 'stuffed' for you and you're not sure what you're supposed to feel like after a meal?
I've had many clients in this boat. From...
Episode 116: Go with the 'Flow': Following Your Cycle for Better Health and Weight Loss
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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...
