Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 179: 5 Health Hacks for this Holiday Season!
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Summary
I need to tell you something that's probably going to make you mad... I never gain weight over the holidays.
Is it because I don't let myself have any holiday treats? No.
Is it because I make myself workout an hour a day? No.
Is it because I skip all the holiday parties and boozy drinks? Nope.
I thoroughly partake in all of the fun of the season! But I do have a few habits that keep me from getting so far off course that have to start back at ground zero come January...
1. Don't try to swap your...
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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Episode 129: 7 Thanksgiving Health Hacks That Don't Involve Deprivation
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Summary
Aaaaah Thanksgiving, a wonderful day to reconnect with family, to remind ourselves all we have to be grateful for... and to stuff our bellies to the brim.
Now I know right off the bat if I even mention the idea of making healthier choices on Thanksgiving there will be people who get immediately defensive: "I'm not going to worry about eating healthy on Thanksgiving! It's THANKSGIVING!"
And to that I say, hear me out.
Because I'm not here to take away your favorite dishes...
Episode 115: The Mediterranean Diet: Where Science and Common Sense Meet
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Summary
I see people arguing over nutrition research all the time. This study says keto is the best, this study says paleo’s the best, this study says vegan’s the best. But here’s the thing, research and the experts behind it can be skewed, biased, and outdated.
How many times have we proven old diets wrong that were once strongly supported by hundreds of studies (the era of ‘fat makes you fat’ comes to mind)?
Look at the fact that most researchers don’t want to use women to test their...
Episode 102: Overeating: Why It Happens and What to Do About It
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Summary
Do you ever feel out of control around food? You know you should watch your portions and eat mindfully, but you can't help it. One spoonful after another, long after your body is satisfied, you continue to shovel.
Maybe it starts with your dinner. Then you want something crunchy and salty so you mow through a bag of chips. But then you need something sweet to balance it out so you plow through a sleeve of Oreos. And before you know it, you're flopped on the couch, groaning in discomfort with your jeans...
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...
Episode 47: 3 Ways to Lose Weight WITHOUT Counting Calories (And Why They Work)
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Summary
We've all been told the rule of weight loss is to burn more calories than you consume. And while there is a lot more complexity in how different food affects your body, your metabolism, your hormones, and your health (more on that in the 'eat less/move more' bonus episode after episode 33), the general premise is true.
But for those of us who don't have the time, energy, or desire to count every morsel that touches our lips, how do we ensure we're creating that deficit?
Here are 3 proven ways to...
