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

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This episode originally aired in April 2021, but it’s one of our most powerful conversations on body image grief — and worth another listen. Whether it’s your first time or a revisit, I hope it resonates just as deeply today.

Did you know that body image is not just about how you see yourself in the mirror?

Healing your relationship with your body involves unraveling the beliefs that you have about your body size. And that process is often emotional and heavy. That's why today, I'm bringing Bri Campos on the show to share her wisdom on body image grief.

Bri is a licensed mental health counselor, a body image educator, and the founder of Body Image With Bri. She’s passionate about all things body image and practices through the lens of Health at Every Size® and Intuitive Eating. Utilizing a weight-inclusive approach, she combines her clinical skills and lived experience to teach others how to maneuver through their own unique body image journeys.

Listen in as she dives deep into body image grief and navigating feelings of hopelessness along the journey to body acceptance.

Connect with Bri:

Instagram

Connect with Katie:

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

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EPISODE 404. Ever feel like meal prep is an overwhelming chore reserved for fitness fanatics or perfectionists? This episode of Fit Friends Happy Hour pulls back the curtain on practical, real-life meal prep that works for busy schedules, picky eaters, and anyone tired of decision fatigue. Katie shares flexible strategies to make nourishing yourself easy, enjoyable, and far from the soggy broccoli stereotype.

What We Cover:

1. Why traditional meal prep gets a bad rap—and how to ditch the diet culture mentality
2. Five simple, flexible steps for prepping meals that fit your life (and don’t require perfection)
3. Real-life hacks for building tasty, balanced meals using options—not rigid rules

Ready to make your week easier and your meals more enjoyable? Tune in and take meal prep off your stress list for good!

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

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EPISODE 403. Ever start a diet on Monday and find yourself elbow-deep in snacks by Thursday? You’re not alone—and you’re not broken! In this episode of Fit Friends Happy Hour, Katie dives into the messy truth about dieting: why they seem to work (at first), why the excitement wears off, and what the science says about long-term results. If you’re tired of all-or-nothing diet rules and ready for a more sustainable way to feel good in your body, this conversation is a must-listen.

What We Cover:

1. The real reasons diets “work” short term—and why that false hope fades
2. The hidden costs of dieting, including biological backlash and mental burnout
3. How intuitive eating and flexible nutrition offer freedom from the diet roller coaster

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 402. Ever wonder why "healthy eating" advice just doesn't seem to fit your brain—or your life? In this jam-packed episode, Katie sits down with neurodivergence nutrition expert Sam Berkowitz MPH, RD, LDN, to unmask the challenges (and unexpected solutions) for neurodivergent folks navigating food, body image, and overwhelming nutrition noise. If you or someone you love struggles with rigid thinking, sensory food aversions, or the stress of diet culture, this conversation just might change how you approach nourishing your body—for good.

What We Cover:

1. What neurodivergence really means, how it overlaps with eating challenges, and why a one-size-fits-all approach falls flat
2. How to break free from all-or-nothing food rules and find structure and flexibility that actually works for unique brains
3. The truth about processed foods, sugar, social media fear-mongering—and how to protect your mental (and nutritional) health from all the noise

Connect with Sam:

Website | www.unmasked-nutrition.com 

Podcast | www.unmasked-nutrition.com/blog

Connect with Katie:

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

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In this episode of Fit Friends Happy Hour, host Emma Briggs, a dietetic intern and soon-to-be Registered Dietitian, explores how shifting your mindset—not your willpower—can be the key to building lasting, shame-free habits.

What we cover:

• Why diet culture keeps you stuck in all-or-nothing thinking
• The difference between discipline and self-trust
• What a growth mindset really looks like in real life
• Four powerful mindset tools to reframe setbacks, stay consistent, and build habits that actually last
• How anchoring your actions to your identity can change everything
  
  

Whether you're tired of starting over every Monday or just want a more compassionate way to care for your health, this episode gives you the tools to ditch perfection and start building momentum—for good.

Connect with Emma:

LinkedIn | www.linkedin.com/in/emmagbriggs 

Instagram | www.instagram.com/balancedwithemma

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!

Text me your AHA moment from today's episode!

EPISODE 401. In this episode of Fit Friends Happy Hour, host Katie addresses the common fear of weight gain associated with intuitive eating. She offers compassionate strategies to overcome this fear while delving into the deep societal and personal pressures that contribute to our anxieties about body size. 

What we cover:

• Strategies to acknowledge and accept the fear of weight gain
• Challenging societal and personal beliefs about weight and body image
• Redefining health and beauty through holistic self-care and intuitive eating

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!

Text me your AHA moment from today's episode!

EPISODE 400. In this milestone 400th episode of Fit Friends Happy Hour, host Katie reflects on the journey of the podcast, shares heartfelt gratitude with listeners, and provides a personal life update covering various aspects like mom life, nutrition, and fitness. Katie offers insights on balancing work and family, the importance of family meals, and her recent training experiences. 

What we cover:

• Journey from the beginning of the podcast to now and the impact of connecting with listeners
• A candid look at balancing work, childcare, and mom life, including current childcare setup and goals for future family growth
• Personal reflections on fitness goals, training for a half marathon, and shifting priorities

Connect with Katie:

Get Strong with Virtual Training | www.katiehake.com/fitness-training

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EPISODE 399.

In this episode of Fit Friends Happy Hour, host Katie, a dietitian and personal trainer, highlights the benefits of strength training for women, and uncovers reasons you may have overlooked. 

What we cover:

• The physical and mental health benefits of strength training, particularly for women at various life stages
• How to get started or reignite your energy again
• Debunking myths about getting bulky and the importance of progressive overload in training

Connect with Katie:

Non-Diet Newsletter | www.katiehake.com/newsletter

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

Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off

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EPISODE 398.

In this episode of Fit Friends Happy Hour, host Katie introduces Cynthia Wagner, a seasoned operations executive and mentor in the fitness industry, to discuss the deep-rooted impact of toxic work and personal environments on physical and mental health. Cynthia shares her journey of overcoming psychological and emotional abuse, dealing with an autoimmune disorder, and the eventual realization that her environments were exacerbating her symptoms. 

What we cover:

• how to recognize  toxic surroundings
• the importance of having supportive friends
• practical strategies for reclaiming one's health and well-being

Connect with Cynthia:

Instagram

Facebook

LinkedIn

Connect with Katie:

5-Day Walking Challenge | www.katiehake.com/walk

Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off

Text me your AHA moment from today's episode!