Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 191: 8 Ways to Release Negative Energy Without Binging
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Summary
Do you ever feel like everything in your life is coming up roses, but there's that one thing just that one little thing that you can't seem to conquer no matter how hard you try?
And the discomfort of that stuck-ness, of that frustration has you wanting to reach for anything that will give you a nice little dopamine hit: food, social media, alcohol, anything that can stop you from feeling like you want to crawl out of your skin.
Well, that was me last week.
I told my therapist recently that I've never...
Episode 182: Sacred Singlehood with Relationship and Trauma Specialist Laura Martin
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Summary
Raise your hand if...
- You hate being single.
- Online dating feels like a slog.
- You're getting pessimistic about whether or not you'll find someone.
- You loath the thought of going on another first date.
- You're anxious about finding your partner.
- You find yourself repeating unhealthy patterns in your relationships.
Over the past 2.5 years I have felt almost all of these at one point or another.
Until my friend invited me to a private speakeasy event that was hosted by...
Episode 173: 13 Habits to Improve Your Self Esteem - Part 2
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Summary
Last week we started on this list of habits that will drastically increase your confidence (without having to see a certain number on your scale).
If you haven't read/listened to that episode yet, click here to pop over and start there as we do talk about some important pre-habit activities that will make these tips much more effective for you!
If you did tune in last week, you're ready to dive right in!
7. Take a social media break.
You already know this, but we all need 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 171: 6 Lessons I Learned from 30 Days of Meditating
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Summary
I have a confession to make...
I am a holistic health coach and I have always struggled with maintaining a regular meditation practice.
Even though I know the endless benefits proven by study after study (which we cover in depth in this episode).
Even though I've always had a gut feeling nudging me towards more intentional meditation.
Even though I've experienced the benefits of doing meditation-like activities like going on long walks, coloring, and yoga.
The practice of...
Episode 156: 3 Ways You're Sabotaging Yourself Before the Day Even Starts
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Summary
I want you to take a moment and think about how you spend your morning...
For most of us, our morning routine is the most consistent part of our day. We wake up at the same time, eat the same food (or we don't eat at all), and go through the same steps, day in and day out.
But by existing in this state of autopilot, we're missing out on a huge opportunity to set ourselves up for better choices, more energy, and a better mood all throughout the day.
See, our brains like congruency. So if we...
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...
Episode 135. A Year in Review: 5 Hard Lessons Kat Learned in 2021
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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...
Episode 114: How We Heal from Trauma (With or Without a Therapist)
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Summary
The last 2 weeks we've talked about how trauma affects the brain (giving you an external locus of control, reduced impulse control, and impaired memory) and how trauma affects the body (reduced metabolism, fibromyalgia, autoimmune disease, just to name a few).
And after hearing all that, you may be feeling a bit hopeless, wondering if your past trauma is going to define and limit the possibilities for your future.
It isn't. Not if you're willing to do the work.
Now before you click away thinking 'the...
Episode 113: How Trauma Affects the Body (Hint: Yes It Can Influence Your Weight)
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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...
