Fit Friends Happy Hour

Katie Hake RDN, LD, CPT
  • 5.0 (66)
  • NUTRITION
  • UPDATED WEEKLY

If there were a way you could feel confident and healthy regardless of the number on the scale, that’s something you’d want to know about right? If so, this podcast is for YOU! Join us each week on the Fit Friends Happy Hour Podcast as we dismantle diet culture and help you redefine the word FIT. Registered Dietitian Nutritionist, Personal Trainer and Host, Katie Hake, specializes in intuitive eating, body image, and fitness coaching. Subscribe for a new episode each week and visit katiehake.com to learn more.

  1. FEB 3

    Could You Be Low in Magnesium? Signs, Benefits, and What to Do

    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!

    13 min

  2. JAN 21

    Five Simple Nutrition Habits for 2026

    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 restrictionHow to incorporate protein, fiber, and fun foods into your dietStrategies 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!

    11 min

  3. JAN 6

    You Don’t Need a “New You” - You Need a Better System

    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!

    16 min

  4. 12/24/2025

    What to Do When Holiday Food Anxiety Hits

    EPISODE 424. Do you get nervous just thinking about holiday parties, not because of awkward conversations but the food? This episode of Fit Friends Happy Hour dives into holiday food anxiety - why it shows up even when you "know better," and how to break free from guilt and the endless diet cycle so you can actually enjoy the season. What We Cover: The real reason behind holiday food anxiety (it’s NOT about willpower)Four grounding strategies to manage anxious thoughts in the momentHow to reframe holiday eating for more peace, enjoyment, and food freedomConnect 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!

    11 min

  5. 12/09/2025

    Training for HYROX at 6 Months Pregnant: What I Did, What I Changed, and What I Learned

    EPISODE 423. Ever wondered if you could train for a hardcore fitness event while six months pregnant - without falling into the "bounce back" trap? In this episode of Fit Friends Happy Hour, Katie dives into her unconventional journey training for a HYROX competition during pregnancy, sharing real talk on what she did, what she changed, and the powerful lessons she learned along the way. If you’re navigating pregnancy, postpartum, or any transition and wondering how to honor your body while staying active, this episode is for you. What We Cover: The physical and mental shifts during pregnancy (and how to set your ego aside)Why listening to your body (over rules and comparison culture) is the most empowering approach to fitness in any seasonThe exact ways to modify training - plus actionable takeaways for pregnant athletes and beyond!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! Feeling tired no matter how "healthy" you try to be? Take my free 2-minute Low Energy Loop Quiz to find out what’s really draining your energy - and get a personalized plan to fix it. Go to katiehake.com/energyquiz.

    31 min

  6. 11/25/2025

    The Fastest Way to Build Consistency Without Tracking

    EPISODE 422. Ever feel like consistency is impossible no matter how hard you try to track your habits? This episode of Fit Friends Happy Hour is your permission slip to ditch the food logs and fitness apps and discover a sustainable way to build routines - even when life gets hectic. Host Katie Hake shows you why tracking might actually backfire, and shares three proven tips her clients use to create real, repeatable habits. What We Cover: Why tracking gives the illusion of control (but not true consistency)Three practical ways to make healthy habits automatic and easyHow to separate success from perfection so you stop the guilt spiralListen in if you’re tired of starting over every Monday and want a simpler path to sustainable wellness! 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!

    9 min

  7. 11/11/2025

    Why I Don’t Recommend Macros for Most of My Clients

    EPISODE 421. Ever open your food tracking app and instantly feel defeated by the numbers staring back at you? In this episode of Fit Friends Happy Hour, Katie Hake gets real about why she doesn’t recommend macro tracking for most of her clients, and why learning to trust your body beats following an app any day. If you’re tired of the all-or-nothing mentality but still want structure and progress, this episode is your new permission slip. What We Cover: Why macro tracking can backfire for those craving food freedom (and who may actually benefit from it)Practical, non-diet alternatives to structure your meals - no apps requiredHow to rebuild trust in your body while still fueling your strength and energyReady to break up with food guilt and tracking? Tune in! Connect with Katie: Work with Us | www.katiehake.com/nutritioncoaching 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!

    8 min

  8. 10/28/2025

    Outsmart Decision Fatigue and Redefine Meal Prep

    EPISODE 420. Ever feel totally motivated to meal prep- then days later, you’re stuck with wilted spinach and zero energy to cook? You’re not alone! In this episode of Fit Friends Happy Hour, host Katie Hake breaks down how meal planning can actually feel nourishing, flexible, and (gasp) enjoyable...without dieting, guilt, or burnout. If you’re a parent, chronic overthinker, or just tired of the weekly, “What’s for dinner?” struggle, this episode is your permission slip to ditch the all-or-nothing approach and finally make meal planning work for real life. What We Cover: Why traditional meal planning leads to overwhelm (and what real meal planning should look like)Katie’s easy 5-step system for planning meals with less stress and more flexibilityWays to make meal planning fun, involve the whole family, and embrace shortcuts without guiltReady to rethink how you fuel your week? Hit play and let’s make meal planning simple. Connect with Katie: Work with Us | www.katiehake.com/nutritioncoaching 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!

    10 min
See All (197)

5
out of 5
66 Ratings

About

If there were a way you could feel confident and healthy regardless of the number on the scale, that’s something you’d want to know about right? If so, this podcast is for YOU! Join us each week on the Fit Friends Happy Hour Podcast as we dismantle diet culture and help you redefine the word FIT. Registered Dietitian Nutritionist, Personal Trainer and Host, Katie Hake, specializes in intuitive eating, body image, and fitness coaching. Subscribe for a new episode each week and visit katiehake.com to learn more.

Information

  • Creator
    Katie Hake RDN, LD, CPT
  • Years Active
    2016 - 2026
  • Episodes
    197
  • Rating
    Clean
  • Copyright
    © 2026 Fit Friends Happy Hour
  • Show Website
    Fit Friends Happy Hour

You Might Also Like