EPISODE 431. If you feel out of control around food - fine all week, then spiraling at night - this episode explains why it’s not a discipline problem but a learned disconnect from your body after years of rules, restriction, and outsourcing choices to plans and tracking. Katie Hake, non-diet dietitian and trainer, describes what “normal eating” and a peaceful relationship with food actually looks like, shares intuitive eating research benefits, and walks through a practical, non-judgmental process to rebuild body trust without meal plans, macro tracking, or avoiding foods, including a client story about neutralizing “trigger” cereal through consistent fueling and permission.

What we cover:

• Why diet culture and food rules erode hunger/fullness trust over time
• What trusting yourself with food looks like in real life (and what it isn’t)
• Three steps to rebuild trust

Read more on the blog here.

Connect with Katie:

Try our workouts for 7-days Free! | Download the App

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

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

EPISODE 430. Intuitive eating - an evidence-based, weight-inclusive framework created by Evelyn Tribole and Elyse Resch - can reduce diet mentality, ease disordered eating patterns, and improve your relationship with food, body, and self. In this episode, RDN and Certified Intuitive Eating Counselor, Katie Hake, distinguishes disordered eating from eating disorders, shares current statistics on prevalence, treatment gaps, and mortality, and clarifies common misconceptions (it’s not simply “eating intuitively,” not mindful eating, and not a weight-loss approach).

She outlines the 10 principles, addresses common fears like “I’ll only eat junk food” or “I’ll never stop eating,” discusses weight cycling and the correlation between weight and health, and explains why intuitive eating is a journey that often needs support.

What we cover:

• Disordered eating vs. eating disorders and why this matters
• What intuitive eating is (and isn’t) + the 10 principles
• Common fears, health concerns, and why the approach may not “stick”

Read more on the blog here.

Connect with Katie:

Try our workouts for 7-days Free! | Download the App

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

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

EPISODE 429. You don't have a motivation problem. You've just been following advice that was never built for your body or your life. In this episode, Katie busts three of the biggest exercise myths she hears from clients on repeat - why working out harder isn't the answer, why short workouts count more than you think, and why cardio alone isn't moving the needle. Plus what to actually do instead if you're a woman in your 30s or 40s who wants to feel strong and consistent without burning out.

What we cover:

• Why high-intensity exercise can work against your hormones, sleep, and energy
• The research on "exercise snacks" and why 10 minutes actually counts...no really though
• Why strength training matters more than cardio for women 30+
• How much strength training you actually need to see real results

Connect with Katie:

Try our workouts for 7-days Free! | Download the App

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

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!