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This is it folks... the day you've all been waiting for... the day that I, Kat Spangler, share how to get. slim. quick.

Now if you know me at all, you know this is a very big divergence from my usual mission.

I am NOT a 'quick fix' weight loss coach. Crash dieting to drop a few fast pounds is unsustainable, often unhealthy, and usually causes more weight gain than weight loss in the long run. 

BUT... there is one tiny exception to this rule:

Quickly reducing bloating. 

When you implement practices to reduce bloati...

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Sugar alternatives. They seem like a good idea... Some boast they don't raise your blood sugar. Many have zero calories. Sounds like the perfect weight loss ingredient, right?

Well, the truth is... it depends. 

Because just like not all carbs are created equal, not all sugar alternatives are created equal. And while some are perfectly safe to enjoy in small amounts, others should be avoided like the plague. 

So here are some things I want you to keep in mind before we dive into specifics. 

1. Artificial sweeteners tr
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Calorie counting is outdated weight loss advice.

I said what I said. 

Not because you don’t need a calorie deficit to lose weight, you most definitely do. 

But here’s the problem with trying to count your calories (aside from the fact that it’s a pain in the ass):

1. The number of calories on the box doesn’t tell you how many calories you actually absorb (the more processed a food, the more calories you will absorb). 
2. The calorie counts on nutrition labels are legally allowed to be 20% off. 
3. Calorie counts tell you...

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Picture this: you're in your 40's and suddenly you're experiencing things you've never had to deal with before. You're getting hot when it's 62 degrees outside, your husband's chewing is suddenly making you irrationally angry, you're starting to see a tire forming around your midsection despite your daily barre class, and sleep comes in inconsistent waves that are driving you mad. 

Yup, you've hit perimenopause and now you want to know what to do to slow down the clock (if not turn it back completely). 

Here's the thin...

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When you hear the word starch, what do you think of? Pasta, bread, white rice? Weight gain? Blood sugar spikes?

Starch has gotten a bad rap, and in some instances for good reason. The starch in processed carbs breaks down into glucose and does spike blood sugar and contributes to diseases like diabetes and obesity. 

But just like not all carbs are created equal, not all starch is created equal.

Resistant starch is starch that acts like soluble fiber in that it isn't digested in the small intestine by you (it is resista...

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I can't count how many times in my career I've uttered the words, "No one is fat because of eating bananas."

I actually remember the first time I said it.

I had a client who ate virtually every meal out, who regularly drank 4-5 artificially sweetened ice teas at one sitting, and who was just getting into a workout routine.

They had a solid 60 pounds to lose and when I told them to eat a banana to fuel their workout their response was, "Don't bananas have a lot of sugar??"

Honestly, it hurt my heart to hear that fear ...

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My narcissistic relationship triggered my autoimmune disease. 

Yes there were certainly other factors at play: diet, genetics, birth control. 

But for years I couldn't speak my mind for fear of retribution. For years I was on high alert, unsure what would set him off. For years I felt like I was crazy, having every word twisted and turned against me. 

My body's defenses were chronically waging war against the ever-present emotional threat and eventually turned on me, attacking my own thyroid cells.

I've known this. I'...

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KETO. IS. DANGEROUS.

Ok, after a doctor recommended my client be on a ‘keto lifestyle’ for no good reason I had to create this episode and VENT!!!

Understand, I would take no issue with keto if it wasn’t actively dangerous.

I have known multiple people who had life-threatening complications happen because of being on keto.

NO DIET SHOULD EVER COME WITH THE THREAT OF LIFE-ENDING CONSEQUENCES!

The cliff notes?

✨Keto makes your body highly acidic which is the perfect environment for pathogens to thrive.

✨Keto is damaging to the gut...

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Do you ever feel out of control around food? You know you should watch your portions and eat mindfully, but you can't help it. One spoonful after another, long after your body is satisfied, you continue to shovel. 

Maybe it starts with your dinner. Then you want something crunchy and salty so you mow through a bag of chips. But then you need something sweet to balance it out so you plow through a sleeve of Oreos. And before you know it, you're flopped on the couch, groaning in discomfort with your jeans unbuttoned, swear...

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Summary

Can you imagine a world where weight loss happens without counting calories? Where food no longer consumes your thoughts? Where treats happen without guilt? Where you feel in control of your cravings? Where you don't have to pick between your goal weight and your favorite foods? Where becoming your healthiest, fittest self is actually enjoyable?

Believe it or not, all of that can be your reality. The key to claiming it as such? Intuitive eating. 

What is intuitive eating? According to Healthline, intuitive eating is, "a ...