Katie Hake RDN public
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This isn’t your standard health and fitness podcast! Come hang out with us as we talk about how to stop chasing the numbers and start doing what feels right for your body! Learn how to find joy in movement while getting rid of the toxic belief that you are not enough. Katie is a Registered Dietitian and fitness professional, passionate about helping you become the expert at your own body. We talk nutrition as it applies to Katie's non-diet approach, self-acceptance, finding joy in fitness, a ...
 
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How do you give yourself full permission to eat intuitively while also prioritizing your health and longevity? You incorporate gentle nutrition! Now, before you jump in headfirst it’s important to check in with yourself to be sure that you’re ready for this stage. That’s why today I’m sharing several questions you can ask yourself to explore the WH…
 
There’s no such thing as a cookie cutter body image story, so It’s time that we take a deep look at the unique experiences that have shaped your body image today. If you’re looking to heal your relationship with your body, the first step is to validate your experiences. The truth is that nobody else has lived a day in YOUR body and you deserve to h…
 
Movement doesn’t have to feel like a chore, and It certainly doesn’t have to feel like a punishment. But if you moan and groan when you think about heading to the gym, I get it. Diet culture leads us to believe that a rigid exercise routine is something we “should” upkeep if we want to be healthy. And let’s just say, that pressure isn’t very motiva…
 
Could an app help you unlock the power of meditation once and for all? Now, I know you might be saying, “Katie I’ve heard about the countless benefits of meditation but I just can’t sit still and clear my mind for long!” If this sounds like you, you’re in for a treat with today’s episode! I’m bringing Sarah McDevitt from CORE by hyperice on the sho…
 
Today, we're sitting down with my dear friend and client, Ashleigh D. Listen in as she opens up about her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey. Ashleigh is also discussing: -What prompted her to seek out a dietitian -How she’s navigated chron…
 
Mindfulness is trendy these days, and the term mindful eating has been thrown around a lot in the diet industry recently. Because of this, I’ve been getting a lot of questions lately like “Is mindful eating the same thing as intuitive eating?” or “If a weight loss program mentions using tools like mindful eating does that mean it’s automatically al…
 
Are you curious about how to travel without getting jet lag or throwing all your self-care routines to the wayside? Wondering what it looks like to eat intuitively while traveling? If so, you’re in luck with today’s episode! Listen in as I share my 10 best tips for feeling like your best self while traveling. Connect with The Katie: Book a Free Str…
 
Meet Caitlin Johnson. Caitlin is a Registered Dietitian with advanced training in functional medicine and women’s herbalism. Today, Caitlin is shedding light on her own struggle with infertility and sharing her journey to founding her company PCOS Fertility Nutrition where she has helped many hundreds of couples become parents. In this episode, she…
 
Do you struggle to actually allow yourself to eat what you want? If you answered yes, you’re not alone. The reality is that being surrounded by diet culture leads many of us to lose touch with our food preferences. Maybe we often opt for what we believe to be the “healthier” option, sacrificing what we actually want to eat. Naturally, over time thi…
 
Today, we’re sitting down with my dear friend and mentor, Barb Brodowsky. Barb is currently the Chief of Staff at WRKOUT. She is also an international speaker, and master trainer, and has been a thought leader in the fitness industry for over 25 years. In this episode, she’s uncovering how she’s worked through body dysmorphia and cultivated body re…
 
After years of running a private practice specializing in women's health and infertility and struggling to find quality supplements to support her patients, Ayla Brammer took matters into her own hands. Ayla created her own fertility wellness brand, FullWell, where she formulates supplements with her patients’ needs, scientific evidence, and top-no…
 
Did you know that not getting enough sleep could be throwing your hunger hormones off balance? In this episode, we’re digging into the two main hunger hormones and how they shift and often lead us to overeat when we’re sleep-deprived. We’re also chatting about why sensitivity to these hormones tends to vary from person to person. Today, we are goin…
 
How much thought do you put into the way that you breathe? Maybe it’s easy for you to pause and get intentional with your breathing at a yoga class but when it comes to meditating solo, you just can’t stay focused. Whether you’re looking for better sleep, anxiety relief, or to boost your mood or energy, you’re in for a treat with today’s episode! T…
 
Are you using your voice to advocate and speak about social justice issues that are important to you? Are you clear on YOUR values and where you stand on big issues? If you answered no, you’re not going to want to miss today’s episode. Come along for a deep chat with me as I break down what social justice even is and how The Health at Every Size Pr…
 
Wondering what you can do to get a better night’s sleep? Curious about which supplements actually support healthy, restful sleep - and which ones miss the mark in terms of quality? If so, you’re in luck with this episode! Today, we’re sitting down with Dr. Carleara Weiss has over 15 years of experience as an Adult-Geriatric Nurse, with a Master in …
 
Cheers to 30 years of life! Join me for a life update as I reflect on the biggest lessons I learned in my twenties. Plus, hear about the things I’m most excited about embracing as I step into my thirties. And be sure to stick around for a BIG career update - get a look at what I’ve been up to and why I’ve been traveling so much lately. Connect with…
 
It’s no wonder that when adopting something new and foreign like intuitive eating, most of us stumble and at some point feel the pull to go back to dieting behaviors that feel normal, especially during challenging seasons of life. So, the question that remains is, after hitting a road bump, how do you recover and keep striving to heal your relation…
 
Do you find it hard to pause and listen to your body? If you answered yes, you’re not alone. After all, we live in such a noisy world filled with attunement disruptions or distractions that can make it difficult for us to hear our bodies and respond to them promptly. It’s time to stop the noise and clear the distractions so you can make peace with …
 
Let me introduce you to Rachel Klein, Founder of Revival Food Co., a craft almond butter company based in Indianapolis. In this episode, not only is Rachel discussing how she went from making her own almond butter at home to landing it on the shelves of a major retailer like Walmart, but She’s also taking us back to the beginning when her interest …
 
Your body is trying to communicate with you; are you listening? My guess is that if you have a history of dieting you might feel very disconnected from your body and the physical cues it sends you. Without body attunement, you might be making decisions around food or movement or self-care based on what others say you should do, or based on food rul…
 
Exercise, working out, and movement, are a blessing in this life. But, they can also bring a burden. Many people use fitness to move, feel good, stay healthy, and even lose weight; there’s no denying these countless benefits. Today’s guest, my wonderful client, Breanna, and I, found insurmountable joy in discovering group fitness. However, both of …
 
Drum roll, please…Let me introduce you to the newest member of our team here at Katie Hake Health and Fitness, Associate Dietitian, Brooke Smith! Brooke is a Registered Dietitian Nutritionist with a passion for helping women silence their inner dieting voice, make peace with food, and free up brain space to focus on the things that truly matter. Br…
 
Today, we’re sitting down with Dylan Murphy. Dylan is a Registered Dietitian and founder of FREE Method Nutrition, a virtual nutrition practice that exists to empower women to break up with diet culture by teaching them how to trust, respect, and feel safe in their bodies. In this episode, Dylan is opening up about what food freedom means to her, a…
 
I get it - we hear about self-care all of the time. I’d even dare to say that it has become a buzzword. We hear about how we should get more exercise, sleep, etc. And while mastering those basic things is important, our lives and self-confidence aren’t going to radically shift if we just stop there. It’s time we take it a step further, and tie in o…
 
Today, we're sitting down with my dear friend and client, Cathy K. Listen in as she opens up about her journey to food freedom. Cathy is discussing: -How counseling helped her to navigate grief and served as a stepping stone in her journey to exploring intuitive eating -How her Fibromyalgia and Diabetes diagnosis influenced her relationship with fo…
 
When is the last time you paused to speak kindly to yourself or just to fill your cup? If you answered, "It's been way too long." I get it. We hear so much about self-love and self-care on social media, it's easy just to scroll past and overlook the impact a solid self-love practice can have on our lives. But, when it comes to adopting a non-diet a…
 
If you're just jumping back into movement, it can feel exhausting, and literally painful. Soreness is no joke! Not to mention the mindset side of things. So often, we beat ourselves up for not being as advanced as we once were. This can be especially difficult for those dealing with chronic illness. Sometimes health issues can make it impossible to…
 
Did you set out to explore intuitive eating and a non-diet approach in 2022? If you answered yes, my guess is that at this stage you might be hitting a slump and feeling the pull to start dieting again. And if that is the case I want you to know that what you're experiencing is a normal part of the process. Many of us come into this journey with ye…
 
As women, we are constantly bombarded with conflicting messages around food and our bodies. We’re told that we should indulge and be carefree around food, but we should also restrict, count calories, and ‘watch our figures.’ Today’s guest, my wonderful client, Amanda, is no stranger to this struggle. Growing up in a very food-centered culture, she …
 
Do you ever get overwhelmed by all of the decisions you have make each day? If you answered yes, you’re going to want to stick around for this episode! I believe deciding what to eat shouldn’t be yet another decision we need to agonize over. And as someone who's suffered from decision fatigue, I try to create systems that make my life easier in the…
 
Have you ever struggled with your body image? If the answer is yes, you’ll want to stick around for today's episode. Meet Corinne Dobbas, MS, RD, a registered dietitian, nutrition therapist, and intuitive eating counselor. She helps teens, young adults, adults recover from the effects of chronic dieting and eating disorders. She specializes in eati…
 
A question I have been getting a lot lately is, "I don't want to set another weight loss goal for the new year, but I want to feel better, what should I do?" That's why in today's episode I'm dishing out my best tips for setting goals for the new year WITHOUT being hyper-focused on weight loss. Listen in as I chat about how you can determine whethe…
 
Are you ready to find fun and innovative ways to move your body? Are you looking to heal your relationship with movement in general? If you answered yes to either of these questions, this episode is for you! Meet personal trainer, fitness educator, and social media influencer, Kaisa Keranen! Kaisa is known for her fun and innovative ways to get peo…
 
Today, we're sitting down with my dear friend and client, Dr. Jennifer Hartwell! Dr. Hartwell is a trauma and critical care surgeon in Indianapolis. She and her husband have four children ages 12-21. Listen in as she opens up about her journey to food freedom. In this episode, Dr. Hartwell is discussing: -The tone around nutrition and movement in h…
 
Have you ever eaten your favorite holiday food and suddenly felt overcome with guilt after? If you answered yes, you're not alone! And it's not your fault, friend. Diet culture instills fear into us and tells us that we cannot trust ourselves around food -- especially around the holidays when we have access to more sweets, baked goods, rich foods, …
 
When it comes to processing grief, this time of year can be tough. The holiday season can bring up memories of loved ones we've lost or just trauma we've experienced in general. So, how do we navigate this grief and hold space for others who might be grieving? And how does that tie into our relationship with food and our bodies during the holiday s…
 
Did Thanksgiving bring up feelings of guilt for you? If you answered yes and you're feeling that old familiar pull to diet post-holiday, I want you to know you're not alone. I want to invite you to pause and walk through an exercise with me today that will help you release any lingering guilt around how you ate over the holiday. Join me as we read …
 
The countdown to Thanksgiving is on! And while we're all looking forward to that marvelous holiday meal with the fam, let's be real - the holidays can be a little stressful. And when it comes to intuitive eating at Thanksgiving, you might be wondering, "How can I listen to my body when food rules are the talk of the table?" or "How do I follow my h…
 
Today, we're sitting down with my dear friend and client, Catie S.! Listen in as she opens up about her journey to food freedom. Catie is discussing: -The tone around nutrition and movement in her family growing up -How her relationship with food and her body evolved as she became a working adult -What prompted her to seek out a dietician -Her expe…
 
'Tis the season for holiday meals! While it's the most wonderful time of the year, the social gatherings largely focused on food can often be stressful or triggering for many. That's why today, I'm chatting about how to handle diet talk around the holidays. Listen in as I share a few tips that will help you stick up for your food choices and set bo…
 
Does it feel natural for you to pause and practice gratitude for food and your body? If you answered no, you're not alone. For many of my clients, feeling grateful for their current body feels like an impossible task. And expressing gratitude for food and their bodies can feel like a foreign concept, especially in the early stages of their journies…
 
It's time to dig into the science behind sugar and sugar addiction! Why? Well, Halloween is right around the corner and the bowls of candy are coming out. And this easy access to candy can feel stressful if you've ever felt out of control around sugar. That's why today I'm breaking down some of the science behind sugar and sugar addiction. You'll w…
 
So, you want to start exercising consistently BUT there's one thing holding you back - soreness. It sucks, right?! If you're just jumping back into movement, it can feel exhausting, and literally quite painful sometimes. That's why today, I'm bringing you 5 tips to help you stay consistent with movement even when you're sore. In this episode, you'l…
 
Have you ever felt stressed about enjoying sugar and sweets or about the amount of added sugar in your diet? If you answered yes, you're not alone. Sadly, sugar tends to be demonized in diet culture, so It's no wonder that many people feel uncertain and even stressed about their sugar consumption. It's time to kick that stress around sugar to the c…
 
So, you've decided to go all-in with intuitive eating, and You've made SO much progress when it comes to healing your relationship with food and your body. And now you're wondering, "Katie, how do I retain these results? How do I avoid falling back into old diet-y patterns, thoughts, and beliefs?" If this sounds like you, today's episode is for you…
 
It's time to kick rushed, stressful mornings to the curb! And how do you do that? Well, you establish a morning routine of course. A routine that packs in some self-care, a nutritious meal, and whatever else you need to start your day feeling your best. But I get it - establishing a morning routine is easier said than done, especially for my fellow…
 
Raise your hand if you've ever been concerned about your BMI. If your hand is raised, you're not alone! I can't speak for other countries, but if you live in the United States and go to the doctor, it's likely that they'll measure your height and weight to determine your BMI. Today we're going to dig deep into what BMI is and the history behind it.…
 
When it comes to exercise, how often do you find yourself saying, "I just need to be more consistent."? This is a line that I hear SO often. And I get it - it's so easy to get down on ourselves about not being consistent enough in our fitness routines. But the truth is -- We all get into fitness funks every now and then and that's okay. In this epi…
 
Do you find yourself feeling bloated all of the time? If so, you're probably wondering why your stomach is feeling so blah and what you might be able to do to fix it. That's why today I'm uncovering 10 things that can cause bloating. Listen in to learn more about common causes of bloating and get a feel for what's normal and what might warrant spea…
 
Here's the deal: life happens and at some point or another we're all going to need to take a rest from our normal fitness routine. Whether you get sick or you're traveling, it's sometimes good and necessary to allow yourself that space to rest WITHOUT GUILT. But, I get it - that's easier said than done. If you're a type-A person like me or if you'v…
 
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