EPISODE 414. Feeling overwhelmed by all the GLP-1 hype? Wondering how Ozempic, Wegovy, or other weight loss drugs fit into your journey toward intuitive eating and body autonomy? This episode of Fit Friends Happy Hour is your no-judgment deep dive into the latest research, the real concerns from the non-diet community, and practical tips for finding freedom - whether you’re considering medication or not.

What We Cover:

1. The science behind GLP-1 medications and why they're making headlines
2. Red flags, risks, and what intuitive eating experts want you to know
3. How to protect your body trust and relationship with food - on or off medication

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!

Previous Episode: Can Semaglutide and Intuitive Eating Coexist?

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EPISODE 413. Ever finish a meal and wonder if you actually tasted your food? In this bite-sized episode of Fit Friends Happy Hour, Katie reveals the one small shift that can totally transform how you eat - no rules, no guilt, just more satisfaction and trust in your body. If you’re tired of distracted, rushed meals (and the nagging feeling that something’s missing), this episode’s for you.

What We Cover:

1. The hidden barriers that keep you from eating mindfully (and how to overcome them)
2. The simple habit that activates your body’s “rest and digest” mode for better satisfaction
3. Quick, actionable mini-habits to connect with your food and enjoy every bite

Listen in and discover how slowing down can make eating easier, more joyful, and way less stressful!

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!

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EPISODE 412. Ever packed your suitcase like you’re going to war with your wellness routine? This episode of Fit Friends Happy Hour is your summer survival guide for staying healthy without obsessing. Host Katie shares top tools and mindset shifts to keep you feeling good - whether you’re road tripping, lounging by the pool, or hopping on a plane - so you can actually enjoy summer without guilt or rigidity.

What We Cover:

1. Game-changing physical and digital tools that support healthy habits without triggering obsession
2. Empowering mindset strategies for staying flexible and freeing yourself from the “all or nothing” trap
3. Real-life ways to add comfort and joy (and snacks you actually want) to your summer routine - no food guilt required

Connect with Katie:

Use code 'KHAKE15' for 15% off | Omorpho Weighted Vest 

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

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

Text me your AHA moment from today's episode!

EPISODE 411. Ever feel like you're doing “all the right things” for your health, but end up more exhausted, anxious, or obsessed? 

This episode of Fit Friends Happy Hour unpacks how disordered eating often hides behind wellness trends and “fitspo,” sharing the behind-the-scenes truth of a fitness instructor’s journey from calorie counting and activity trackers to real health and happiness. 

If you’ve ever questioned whether your wellness habits are really healthy, this episode will help you spot red flags and reconnect with what true fitness means to you.

What We Cover:

1. How wellness culture and fitness tech can normalize unhealthy behaviors (and what to watch out for)
2. The hidden dangers of perfectionism, comparison, and moralizing food choices
3. Practical steps to heal your relationship with fitness - and reclaim YOUR definition of health

Connect with Katie:

Use code 'KHAKE' for 15% off | Omorpho Weighted Vest 

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

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

Text me your AHA moment from today's episode!

EPISODE 410. In this episode of Fit Friends Happy Hour, host Katie delves into the overwhelming nature of modern nutrition advice. Katie explains why conflicting messages about food are so prevalent, from carbs to seed oils, and how these mixed signals impact our relationship with eating. Through personal anecdotes and practical advice, she offers strategies to cut through the noise and develop a healthier approach to food. 

What we cover:
• The complex factors contributing to confusing nutrition advice
• The psychological, societal, and systemic elements that add to the overwhelm
• Practical strategies to simplify and improve your relationship with food

Connect with Katie:

Use code 'KHAKE' for 15% off | Omorpho Weighted Vest 

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

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

HTMA Energy Bundle | Learn more

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EPISODE 409. Ever wonder if that daily multivitamin from Costco is really doing anything for you? In this episode of Fit Friends Happy Hour, Katie gets personal about her journey from grabbing generic vitamins off big box shelves to making more informed, empowered supplement choices. If you’ve ever felt confused, overwhelmed, or just plain meh about your supplement routine - this one’s for you.

What We Cover:

1. Why some generic multivitamins may not actually move the needle for your health
2. How bioavailability and dosing make a difference in whether your supplements really work
3. Four smart questions to ask before choosing your next vitamin or supplement

Connect with Katie:

Use code 'KHAKE' for 15% off | Omorpho Weighted Vest 

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

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

HTMA Energy Bundle | Learn more

FULLWELL PRENATAL VITAMIN - use code ‘KHAKE’ for 10% off

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Wish you could feel like “yourself” again after having a baby - or already dreading the pressure to “bounce back” even before pregnancy? This episode of Fit Friends Happy Hour uncovers the real postpartum fitness journey - why it’s harder (and more emotional) than Instagram makes it look, and what nobody tells you about healing, rebuilding strength, and embracing your new body. More than half of new moms report body dissatisfaction - let’s change that narrative with honesty, compassion, and science-backed strategies.

What We Cover:

1. The truth about postpartum body image, depletion, and why “bouncing back” is a damaging myth
2. Practical steps to rebuild physical and mental health (hint: walking and nourishment > hustling and HIIT)
3. How to spot signs of real depletion - and advocate for the deeper care your body needs

If you’ve ever felt alone, overwhelmed, or frustrated after baby, this is your episode.

Connect with Katie:

Use code 'KHAKE' for 15% off | Omorpho Weighted Vest 

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

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

HTMA Energy Bundle | Learn more

Text me your AHA moment from today's episode!

EPISODE 407. A question I get all of the time is, “How am I supposed to love my body when I hate the way it looks?”

When I hear this, I always lead my clients into the messy middle or gray area between body love and body hatred. 

First, we start by dipping our toe in and exploring body respect. And that’s exactly where I recommend you start if you’re struggling to make peace with your body. 

Consider today’s episode your body respect playbook. You’ll walk away from this episode feeling inspired and energized, knowing that body respect AND neutrality are within reach for you (even if full-blown body love feels like a pie in the sky at this stage). 

Connect with Katie:

Nutrition Coaching Program Waitlist

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

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

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EPISODE 406. Ever find yourself trapped in the cycle of motivation highs and lows? You're not alone! In this episode of Fit Friends Happy Hour, Katie shares the five game-changing mindset shifts that will help you finally break free from the start-stop trap and build habits that stick for good. If staying consistent with healthy habits has felt impossible, this episode will show you how a single shift in thinking can make all the difference.

What We Cover:

1. Why mindset - not motivation - is the true key to lasting change
2. The five powerful mindset shifts that boost consistency and self-compassion
3. Quick wins and practical prompts to help these shifts "stick" (even on your busiest days!)

Ready to ditch perfection and build a more resilient, happier you? Tune in for real talk, science-backed advice, and a fresh perspective on what it really means to be fit.

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!

Connect with us on the GRAM! | Send me a DM

Text me your AHA moment from today's episode!

EPISODE 405. Ever feel like you have to put protein in everything or worry you’re not getting enough? This episode of Fit Friends Happy Hour puts an end to protein confusion! Whether you’re bombarded by myths on social media or stuck in a “must eat protein at every meal” mindset, we’re digging into what science really says so you can finally eat with more confidence and less obsession.

What We Cover:

1. The top 5 protein myths—busted! (Your kidneys, your muscles, and plant-based eaters will thank you)
2. How much protein your body actually needs—and why most of us are overshooting it
3. Simple, non-obsessive ways to meet your protein needs—without tracking or stressing

Ready to stop letting protein misinformation get in the way of your goals? Tune in and take the guesswork out of eating well!

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!

Connect with us on the GRAM! | Send me a DM

Text me your AHA moment from today's episode!