EPISODE 387.

In this episode of Fit Friends Happy Hour, host Katie interviews Dawn Lundin, a Registered Dietitian specializing in sports nutrition from a non-diet lens.
 
What We Cover:

• Dawn's personal journey overcoming heart surgery and achieving success in endurance sports
• The importance of individualized nutrition strategies for athletes and the impact of under-fueling on performance
• The concept of 'race weight' and the psychological and physical implications of obsessing over body composition in sports
  
  

Connect with Dawn:

Instagram | https://www.instagram.com/restoreeasedietetics/

Website | http://www.restoreeasedietetics.com

Connect with Katie:

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

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching

Text me your AHA moment from today's episode!

EPISODE 386.

In this episode of Fit Friends Happy Hour, Katie discusses how a 'less but better' mentality can help you reach your wellness goals in the new year.

What We Cover:

• why less but better and what it means
• realistic tips to streamline your health habits
• what is therapeutic laziness

Connect with Katie:

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

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching

Book a free strategy call | www.katiehake.com/schedule

Text me your AHA moment from today's episode!

EPISODE 385.

In this episode of Fit Friends Happy Hour, Katie discusses the pitfalls of an all-or-nothing mindset and the importance of non-diet goals for overall health.

What We Cover:

• why traditional goal setting often fails
• a more holistic approach to setting goals without focusing on the scale
• creating structure with flexibility

Connect with Katie:

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

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching


Links Mentioned:

Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt

Text me your AHA moment from today's episode!

EPISODE 384.

In this episode of Fit Friends Happy Hour, host Katie interviews Jessica Holden, a Registered Dietitian specializing in family-focused culinary nutrition. 

What We Cover:

• Strategies for stress-free and enjoyable family mealtimes, fostering a positive relationship with food
• Tips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressures
• Practical advice for meal planning, managing grocery budgets, and making mealtime fun and engaging for both parents and kids
  
  

Connect with Jessi:

Instagram | https://www.instagram.com/the.kitchen.invitation/

Facebook | Stress Free Family Cooking FB Group

Website | https://thekitcheninvitation.com/

Connect with Katie:

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

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching

Text me your AHA moment from today's episode!

EPISODE 383.

In this episode of Fit Friends Happy Hour, host and Registered Dietitian, Katie Hake, answers all your questions about creatine. She answers questions like creatine monohydrate vs micronized creatine, loading phase, should you be taking creatine on rest days, and more. 

What We Cover:

• finding the slight edge when it comes to focus
• what is creatine 
• the physical and mental benefits of creatine, specifically for women

Connect with Katie:

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

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching

Links Mentioned:

Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt


00:00 Introduction to Vitality
00:11 Cold Plunging for Vitality
00:49 Healthy Aging: Muscle Mass and Bone Density
01:21 Exploring Creatine: Benefits Beyond Bodybuilding
01:44 Mental Focus and Supplements
03:32 Magic Mind: A Mental Performance Shot
06:49 Creatine: Physical and Brain Benefits
13:10 Dosage and Forms of Creatine
16:51 Final Thoughts and Recommendations
18:04 Conclusion and Contact Information

Text me your AHA moment from today's episode!

EPISDOE 382.

In this episode of Fit Friends Happy Hour, host Katie Hake interviews Registered Dietitian, Emily Welles, on the complex and often overlooked topic of diabulimia. 

What We Cover:

• what is diabulimia
• intersection of disordered eating and blood sugar management 
• importance of supportive care in healthcare

Connect with Emily:

Email | [email protected] 

Website | emilywellesnutritiongroup.com 

Connect with Katie:

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

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching

Text me your AHA moment from today's episode!

EPISDOE 381.

In this episode of Fit Friends Happy Hour, Katie provides a life update covering various aspects such as food, fitness, and lifestyle. She discusses her personal exploration of mental focus supplements, inspired by her grandmother's battle with Alzheimer's. 

What We Cover:

• practical tips for meal planning
• the importance of trying non-disruptive health experiments
• balancing career and mom life 

Get Magic Mind at 50% off with the Black Friday offer, available only through my link until December 6th: https://ww.w.magicmind.com/fitfriendsbf  

Connect with Katie Hake:

HTMA Black Friday Bundle | Save your spot

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

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching

Text me your AHA moment from today's episode!

EPISODE 380.

What if you could head into the holiday season feeling confident with your plate, your body, and the many conversations? Guest expert, Dr. Kori Miller, a health professional specializing in counseling, psychology, and intuitive eating, shares her tips and tricks to help you master your emotions and get the most out of this holiday season.

What we cover:
- Strategies for setting and maintaining boundaries during holiday gatherings 
- The role of self-compassion especially with grief
- Practical tips for navigating holiday-related challenges and fostering a positive mindset

Connect with Katie Hake:

HTMA Black Friday Bundle | Save your spot

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

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching

Connect with Dr. Miller:

Website | www.growyourcapacity.com

Facebook | Connect here

Text me your AHA moment from today's episode!

EPISODE 379. 

Have you ever experienced burnout? Are you constantly reaching for the 2pm coffee and candy? Today we explore the importance of minerals in combating fatigue and burnout. Katie puts on her RD hat to discuss essential minerals like magnesium, sodium, potassium, calcium, iron, zinc and more. 

What we cover:

• what minerals are and why they matter
• personal testing experience
• intentional and purposeful supplementation

Connect with Katie Hake:

HTMA Black Friday Bundle | Save your spot

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

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching


Links Mentioned:

Magic Mind - Use Code 'FITFRIENDSLT20' | https://www.magicmind.com/fitfriendslt

Text me your AHA moment from today's episode!

EPISODE 378.

Have you ever been told your cortisol is too high or that you need to heal your gut? Ever considered a different way to eliminate acne without hormonal birth control? Tune in as Katie interviews guest expert, Taylor Lechner MFN, RD, LD on all things hormone health from a non-diet lens. 

What We Cover:

• significance of cortisol levels
• importance of addressing root causes of hormonal imbalances rather than using quick fixes like supplements or restrictive diets
• deep dive into hormonal birth control and how to safely transition off

Connect with Katie Hake:

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

Check your insurance benefits | www.katiehake.com/benefits

Get started on your non-diet journey | www.katiehake.com/nutritioncoaching


Connect with Taylor Lechner:

Website | https://lknutritionohio.com

Instagram | @lknutritionohio

Text me your AHA moment from today's episode!