EPISODE 426. In this episode of Fit Friends Happy Hour, host and dietitian, Katie Hake, dismantles the myth of detoxes and quick-fix supplements, introducing five practical nutrition habits to boost your energy, metabolism, and overall wellbeing without dieting or tracking. Discover how intuitive eating and small, sustainable changes can make a big impact on your health journey. 

What we cover:

• The importance of eating for energy and avoiding restriction
• How to incorporate protein, fiber, and fun foods into your diet
• Strategies for balancing blood sugar and simplifying meal planning

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!

EPISODE 425. In this episode of Fit Friends Happy Hour, host Katie delves into the pitfalls of the 'New Year, New You' mentality often promoted in January. Statistics show that most diets and gym memberships started in January fail within months. Katie advocates for systems over shame-based motivations, emphasizing sustainable habits and routines. She introduces three essential systems for busy individuals: a food system that supports energy, a movement system that fits various life stages, and an emotional and mental reset system. Katie underscores that you don't need to reinvent yourself; you need better support systems to thrive.

00:00 Introduction: The January Diet Craze
00:52 The Failure of Diets and Resolutions
02:28 The Emotional Drivers Behind Dieting
02:53 Systems Over Shame: A Sustainable Approach
04:21 Welcome to Fit Friends Happy Hour
05:08 The Power of Systems: Insights from James Clear
08:33 Three Essential Systems for 2026
13:20 Client Success Stories and Final Advice
14:06 Conclusion and Encouragement
15:09 Outro: Stay Connected with Fit Friends Happy Hour

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!

EPISODE 424. Do you get nervous just thinking about holiday parties, not because of awkward conversations but the food? This episode of Fit Friends Happy Hour dives into holiday food anxiety - why it shows up even when you "know better," and how to break free from guilt and the endless diet cycle so you can actually enjoy the season.

What We Cover:

1. The real reason behind holiday food anxiety (it’s NOT about willpower)
2. Four grounding strategies to manage anxious thoughts in the moment
3. How to reframe holiday eating for more peace, enjoyment, and food freedom

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!

EPISODE 423. Ever wondered if you could train for a hardcore fitness event while six months pregnant - without falling into the "bounce back" trap? In this episode of Fit Friends Happy Hour, Katie dives into her unconventional journey training for a HYROX competition during pregnancy, sharing real talk on what she did, what she changed, and the powerful lessons she learned along the way. If you’re navigating pregnancy, postpartum, or any transition and wondering how to honor your body while staying active, this episode is for you.

What We Cover:

1. The physical and mental shifts during pregnancy (and how to set your ego aside)
2. Why listening to your body (over rules and comparison culture) is the most empowering approach to fitness in any season
3. The exact ways to modify training - plus actionable takeaways for pregnant athletes and beyond!

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!

Feeling tired no matter how "healthy" you try to be? Take my free 2-minute Low Energy Loop Quiz to find out what’s really draining your energy - and get a personalized plan to fix it. Go to katiehake.com/energyquiz.

EPISODE 422. Ever feel like consistency is impossible no matter how hard you try to track your habits? This episode of Fit Friends Happy Hour is your permission slip to ditch the food logs and fitness apps and discover a sustainable way to build routines - even when life gets hectic. Host Katie Hake shows you why tracking might actually backfire, and shares three proven tips her clients use to create real, repeatable habits.

What We Cover:

1. Why tracking gives the illusion of control (but not true consistency)
2. Three practical ways to make healthy habits automatic and easy
3. How to separate success from perfection so you stop the guilt spiral

Listen in if you’re tired of starting over every Monday and want a simpler path to sustainable wellness!

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!

EPISODE 421. Ever open your food tracking app and instantly feel defeated by the numbers staring back at you? In this episode of Fit Friends Happy Hour, Katie Hake gets real about why she doesn’t recommend macro tracking for most of her clients, and why learning to trust your body beats following an app any day. If you’re tired of the all-or-nothing mentality but still want structure and progress, this episode is your new permission slip.

What We Cover:

1. Why macro tracking can backfire for those craving food freedom (and who may actually benefit from it)
2. Practical, non-diet alternatives to structure your meals - no apps required
3. How to rebuild trust in your body while still fueling your strength and energy

Ready to break up with food guilt and tracking? Tune in!

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!

EPISODE 420. Ever feel totally motivated to meal prep- then days later, you’re stuck with wilted spinach and zero energy to cook? You’re not alone! In this episode of Fit Friends Happy Hour, host Katie Hake breaks down how meal planning can actually feel nourishing, flexible, and (gasp) enjoyable...without dieting, guilt, or burnout. If you’re a parent, chronic overthinker, or just tired of the weekly, “What’s for dinner?” struggle, this episode is your permission slip to ditch the all-or-nothing approach and finally make meal planning work for real life.

What We Cover:

1. Why traditional meal planning leads to overwhelm (and what real meal planning should look like)
2. Katie’s easy 5-step system for planning meals with less stress and more flexibility
3. Ways to make meal planning fun, involve the whole family, and embrace shortcuts without guilt

Ready to rethink how you fuel your week? Hit play and let’s make meal planning simple.

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!

EPISODE 419. Ever wondered if “functional medicine” is just diet culture with a pricier label? This episode of Fit Friends Happy Hour dives deep into the world of functional medicine, exposing its empowering potential - and the red flags that can leave you more exhausted and burnt out than before. If you’ve tried every doctor, every supplement, and still feel stuck, this conversation is for you.

What We Cover:

1. Why so many turn to functional medicine out of desperation (not vanity)
2. How functional medicine can feed into fear, control, and diet culture - and what red flags to watch for
3. A practical, compassionate approach to healing: working with your body rather than trying to fix it

Ready to redefine your health journey and build trust with your body? Listen now for empowering advice you won’t hear in most wellness podcasts!

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!

EPISODE 418. Ever catch yourself thinking about food all day, but you're not "sick enough" for it to count as a problem? This episode of Fit Friends Happy Hour digs deep into what disordered eating really means, even when it flies under the radar. If you’ve ever felt that food takes up too much space in your brain, this conversation will help you recognize the signs and take back control.

What We Cover:

1. How to spot sneaky signs of disordered eating (even when society says it’s “normal”)
2. The real mental and physical toll of being stuck in food and body obsession
3. Actionable first steps for healing your relationship with food - before it turns into something bigger

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!

EPISODE 417. Ever look at your plate and think, “Am I even hungry, or just following some rule?” In this episode of Fit Friends Happy Hour, Katie unpacks why the simple advice of “just eat when you’re hungry” isn’t so simple, especially if you’ve spent years dieting, ignoring your body, or feeling conflicted around food. If hunger cues feel confusing or totally out of reach, this episode will help you start to rebuild the trust with your body that dieting tried to take away.

What We Cover:

1. The real reasons why hunger cues get out of whack (hint: it’s not your fault!)
2. The three types of hunger - physical, emotional, and practical - and how to spot the difference
3. Simple, judgment-free strategies to tune back in and find satisfaction in what you eat

Ready to break up with confusing food rules and finally listen to what your body really needs? This episode is your starting point.

Connect with Katie:

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Use special link for 15% off | Omorpho Weighted Vest 

Text me your AHA moment from today's episode!