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 207: Overcoming Food Fear - Part 1
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Summary
Let me tell you the story of how I had my dream car for 5 days.
My jetta was totaled and on my hunt for a new car I came across a beautiful mini cooper at Carmax. It was a convertible with a silver exterior, gorgeous plaid interior, and shockingly in my budget.
I drove it off the lot, windows down, my favorite music playing, and I felt like I had made it.
But as the week went on something interesting happened.
I constantly worried about it.
I worried...
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 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 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 88: Do You Eat When You're Bored? Here Are My Top 5 Ways to Break the Habit!
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Summary
Sometimes I feel like it comes across as if I don’t ever struggle with cravings, or emotional eating, or portion control. But trust me, even this nutrition coach still faces the same challenges you do from time to time.
Case in point, just a few days ago, as a rather uneventful weekend came to a close, I found myself bored as f**********ck. Again and again, I kept hopping off the couch to go peer into my pantry, looking for something to munch on.
Ya’ll let me tell you, had I been relying...
Episode 79: Harnessing the Powerful of Mindfulness to Stop Overeating
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Summary
Raise your hand if you’re part of the clean plate club!
Raise 2 hands if you’re part of the 2 clean plates club!
I GET it. Our lifestyles are set up perfectly to turn us into total food-aholics.
Our fast-paced, over-scheduled lives have us shoveling food so fast we barely even taste it.
We’re encouraged by movies to binge food for comfort (who else has been the cliche eating a tub of ice cream after a breakup?).
And diet culture perpetuates our yoyo-ing between eating half a carrot for...
