EPISODE 427. In this episode of Fit Friends Happy Hour, host and dietitian Katie delves into the often-overlooked mineral, magnesium, and its crucial role in maintaining overall health. She recounts client stories and explores the wide array of functions that magnesium supports, from energy production to stress management, to sleep quality, and digestion. We also discuss various forms of magnesium supplements and their specific benefits, as well as tips on how to naturally increase your magnesium intake. Tune in to understand why magnesium might be exactly what your body is missing and learn practical ways to include it in your daily routine.

What we cover:
- The vital functions of magnesium in the body and sneaky signs of deficiency
- Different types of magnesium supplements and how they work
- Practical tips on boosting your magnesium intake naturally and safely

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 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!