Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 77: LIVE Q&A with Kat On How to Finally Lose Stubborn Weight (Without Starving Yourself)
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Summary
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I eat clean, count my calories, workout, and the weight still isn't coming off. What more could I possible do?
I think my metabolism is messed up, is there anything I can do to fix it?
Every time I try to lose weight I self sabotage. How do I make myself stop?!
How badly does alcohol inhibit my weight loss?
What's the best diet to lose weight?
Last month I held a live training in my private Facebook group all about how to finally break through when those extra, unwanted pounds seem to be holding on for...
Episode 76: 5 Things Your Cravings Are Trying to Tell You
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Summary
What do you do when you get a craving? Do you try to control it? Shut it down with willpower? Avoid then binge? Convince yourself you don't need it (while secretly obsessing about it)?
The true secret to conquering cravings once and for all isn't in avoiding your food of choice; more often than not that just gives it more power and makes it that much worse when you finally do give in.
I know I can't be the only one who's avoided eating a cookie and ended up eating 8 cookies, a slice of cake, and a half a bag...
Episode 75: How to Eat MORE Calories (and Speed Your Metabolism) Without Reaching for Junk
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Summary
Between diet culture constantly telling us to eat less and move more, trends like intermittent fasting limiting the hours we can eat, and trying to include more and more plants in our diet, it can be shockingly hard to get ENOUGH calories in to lose weight.
Believe me, I know that sounds bananas and borderline like an oxymoron, but it's true. You can eat TOO LITTLE, slow down your metabolism, and bring your weight loss to a standstill.
Truth be told, the clients that come to me struggling with...
Episode 74: 6 Restaurant Rules of a Nutrition Coach
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Summary
Do you ever wonder if your regular restaurant habit is sabotaging your weight loss goals?
Short answer: it probably is. But that doesn't mean you have to sacrifice going out for looking lean. Stick with me sis...
Back in a past life, I worked as a server at a popular restaurant and I can't tell you how many women order our signature salad thinking they were 'being good'. That salad was 1300 calories.
And that's the crux of it. Even when we think we're making good choices, even when we order something that would...
Episode 73: 5 Realistic Ways to Maintain Healthy Habits Through Crazy Busy Seasons
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Summary
We all have what I call ‘sprint seasons’ in our life where it doesn’t matter how good we are with time management, our days are just utterly packed.
And during those times it can feel like the ONLY option is to completely let go of the reigns on our healthy habits. That’s usually when we start to skip meals, hit the drive through, or shovel a handful of goldfish crackers down our throats and call it ‘lunch’.
But losing weight and keeping it off can’t be about only...
Episode 72: Burn Fat Faster by Avoiding These 3 Common Weight Loss Mistakes!
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Summary
Who wants to literally burn more fat while they sleep? If you’re shaking your hand high in the sky right now going ‘me me me me me!’ you’re going to want to listen to this episode. It will save you from turning your weight loss journey into an unnecessary uphill battle.
If you know me you know how much I hate diet culture. We’re berated with advice that’ll help us ‘lose 10 pounds in 5 days’, but what’s left out is the fact that those very tips are slowing our...
Episode 71: 3 Mental Reframes to Stop People Pleasing And Prioritize YOUR Goals
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Summary
For most of us, the 'new normal' we're all trying to adapt to is tough. For those who are natural-born people-pleasers... it's a freaking nightmare.
Boundaries don't exist at work anymore so you work longer hours. You're on mom/teacher duty 24/7. Your spouse may be asking you to take on more household chores. And basically everyone assumes you're home and available all the time.
With all of this going on, when you're at the beck and call of everyone around you and you feel too guilty to say no because they may...
Episode 69: 5 Times You THINK You're Being Healthy, But You're Not
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Summary
I can't tell you how many times I've had this conversation:
Client/friend/stranger on the street when they find out I'm a nutrition coach: "I don't know what's wrong with me. I'm seriously eating so much healthier than I used to, but I just can't get this weight off."
Me: "Hmmm, ok tell me what your diet and workout routine are looking like."
Them: *Gives me a list of seemingly solid choices based off old fitness magazines, but includes a number of red flags*.
Me: "Got it, here's what we've got to do..."
...
Episode 68: 4 Mistakes Leading to Nighttime Snack Attacks (And What to Do About It)
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Summary
Do you feel pretty strong in your eating game during the day, but then night hits and it feels like you’re possessed by a demon with 18 stomachs.
You shut the laptop off, you put the kids to bed, you sit on the couch, and the gorging begins.
You shovel down handfuls of salty chips, which then makes you want something sweet so you’ll have a cookie, or 12. Then your boo makes popcorn and you’re just going to have a handful (the bowl is now yours). But you need a soda or cocktail to wash it down....
Episode 66: 3 Steps to Stop Weekend Overeating
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Summary
Who’s done it? Raise your hand high if you do really well with your eating Monday through Thursday, then Friday night hits and your habits go to hell in a hand basket for the next 3 days.
I know I have! You make it through a stressful week and the ultimate reward is that Friday night pizza you enjoy while watching Netflix.
Then Saturday hits and you find yourself gravitating towards those chips and cookies you did so good at avoiding all week.
Then Sunday comes and it’s time for brunch and...
