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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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It's one thing to hear a nutrition coach rattling off advice on how to get healthy when clearly, that's not something they struggle with (at least not anymore). 

It can sometimes feel generic, or one-size-fits-all, or good in theory but not realistic for your life.

And the truth is, while part of my job is to share what I've learned through years of education and my own experience, a bigger part of my job is to help people navigate their individual personalities, preferences, and lifestyles to find what works for them...

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It's 2022. You've decided on the meaningful resolution that's going to be your guiding light for the year, and now comes the scary part... turning that vision into your actual reality. 

But how do you do it? Like really do it?

How do you stay motivated when life tries to drag you down?

How do you stay consistent through a whole year of birthdays, holidays, weekends, happy hours, stressors, celebrations, vacations, and everything in between?

How do you navigate through bumps in the road, set backs, and unforeseen obsta...

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It was the first week of November, 2003. I was 11 years old and had my stash of Halloween candy stuffed into the corner of my closet.

I was old enough that my mom didn't throw part of it away or moderate my intake, so I did what a lot of kids would do at one of their first chances at unlimited candy... I ate it. All of it. 

Each night after dinner when everyone had gone to bed, I would pull out the giant bag, put it on my bed, and eat while watching Nick at Night. 

This was the first time I ever abused food. I ate it ...

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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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Raise your hand if you've found yourself foregoing your morning coffee for a cup of hot lemon water or a giant glass of celery juice.

Or if you've ever kept that cup of joe, but added spoonfuls of coconut oil to it.

Or if you've put yourself through the gag-inducing shot of apple cider vinegar before your meals...

All in the name of dropping a few stubborn pounds.

The question is, do these diet tricks belong in the giant book of weight loss hoaxes? Or is there scientific merit to any of these practices?

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Have you ever heard of the body type diet or the metabolic type diet?

Or maybe you've heard the terms 'ectomorphs', 'endomorphs', or 'mesomorphs' thrown around on social media or in your local gym. 

If so, you may have some questions like one of our awesome podcast listeners did, such as: what's the actual science behind it? And is it a useful thing to know and rely on in a better health journey?

So the truth is, in the 40's a psychologist by the name of Doctor William Sheldon came up with the 3 main body types I list...

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There's a lot of conversation (and confusion) about the first meal of the day... breakfast.

For a long time you were told never to skip it.

Now you're told to cut it out completely.

Some argue you need it to rev your metabolism for the day.

Others would say a longer fast means more fat is burned. 

What's the truth?? 

Well if you know me, you probably know my answer is going to be somewhere in the middle and I'm going to say it differs from person to person (I know, I know, I can hear the groan of exasperation, you ...

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I see people arguing over nutrition research all the time. This study says keto is the best, this study says paleo’s the best, this study says vegan’s the best. But here’s the thing, research and the experts behind it can be skewed, biased, and outdated. 

How many times have we proven old diets wrong that were once strongly supported by hundreds of studies (the era of ‘fat makes you fat’ comes to mind)?

Look at the fact that most researchers don’t want to use women to test their theories because our hormones ‘fuck up’ th...