Follow Your Gut
351 episodes - English - Latest episode: 14 days ago - ★★★★★ - 19 ratingsAs a functional nutrition practitioner, certified personal trainer, and hypothyroid warrior, Kat has spent over a decade empowering women to become the healthy, vibrant, confident person they always dreamed of being.
Wielding her compassion, energy, and expertise in gut health, mindset, and habit-change, Kat will help you finally get to the root of your health struggles, transform your relationship with food, and ditch the toxic world of yo-yo dieting once and for all.
Are you ready to follow your gut to the life of your dreams?
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Episodes
231: Adventures in Dating an Avoidant (Part 2)
April 16, 2024 10:00 - 1 hour - 77.3 MBHave you ever felt a crazy spark with someone only to have them go suddenly cold on you? Ever dated someone who seemed to pull away the closer you got? Has someone's aloof behavior caused anxiety? You may have tangoed with an avoidant. Learn what it is, how to spot it, and how to get out faster. Show notes: www.katspangler.com/blog/231 FB Group: https://tinyurl.com/y5pfzgyx
230: Adventures in Dating an Avoidant
April 09, 2024 10:00 - 1 hour - 73.5 MBHave you ever felt a crazy spark with someone only to have them go suddenly cold on you? Ever dated someone who seemed to pull away the closer you got? Has someone's aloof behavior caused anxiety? You may have tangoed with an avoidant. Learn what it is, how to spot it, and how to get out faster (while getting a rare glimpse into Kat's personal life). Show notes: www.katspangler.com/blog/230 FB Group: https://tinyurl.com/y5pfzgyx
229: When Life Gets in The Way of Your Healthy Habits (Part 2)
April 02, 2024 10:00 - 43 minutes - 50.1 MBThe number one quality that determines whether a client will be successful with their health goals long term is their ability to navigate busy seasons that threaten to derail them. In this episode you'll learn exactly how I help my clients make it through all of life's ups and downs seamlessly. Show notes: www.katspangler.com/blog/229 FB Group: https://tinyurl.com/y5pfzgyx
228: When Life Gets in The Way of Your Healthy Habits (Part 1)
March 26, 2024 10:00 - 53 minutes - 61.5 MBEver feel like you're doing so good with your diet or exercise routine and then life has a way of just coming in a screwing it all up? In today's episode I'm sharing my best tips for staying consistent through all of those challenging moments so you can finally stop being thrown back to square one. Show notes: www.katspangler.com/blog/228 FB Group: https://tinyurl.com/y5pfzgyx
227: 4 Steps to Living Symptom Free with Hashimoto's Thyroiditis (Part 2)
March 05, 2024 11:00 - 44 minutes - 50.7 MBWeight gain, fatigue, constipation, anxiety, hair loss, brain fog, PMS, acne... these are just a few of the symptoms you can expect to experience when living with Hashimoto's. But it doesn't have to be a life sentence. Jump into part 2 to discover the holistic habits that got me symptom free! Show notes: www.katspangler.com/blog/227 FB Group: https://tinyurl.com/y5pfzgyx
226: 4 Steps to Living Symptom Free with Hashimoto's Thyroiditis (Part 1)
February 27, 2024 11:00 - 56 minutes - 65.2 MBWeight gain, fatigue, constipation, anxiety, hair loss, brain fog, PMS, acne... these are just a few of the symptoms you can expect to experience when living with Hashimoto's. But it doesn't have to be a life sentence. Jump into this episode to discover the holistic habits that got me symptom free! Show notes: www.katspangler.com/blog/226 FB Group: https://tinyurl.com/y5pfzgyx
225: 14 Hard Lessons I Learned In 3.5 Years of Singlehood (Part 2)
February 20, 2024 11:00 - 1 hour - 75.4 MBWe're diving into part 2 of the most impactful lessons I've learned in 3.5 years of being single. I'm sharing the good, the bad, and the ugly from over 200 dates, you're not going to want to miss this! Missed part 1? Go back and start there! Show notes: www.katspangler.com/blog/225 FB Group: https://tinyurl.com/y5pfzgyx
224: Swipe Right for Wisdom: 14 Lessons From 3.5 Years of Singlehood (Part 1)
February 13, 2024 11:00 - 1 hour - 81.8 MBLet's put it this way, this episode started as 5 lessons I learned and quickly jumped to 14. It's been a long 3.5 years and after over 200 first dates, I have a lot of thoughts on dating. Jump in for the tea! Show notes: www.katspangler.com/blog/224 FB Group: https://tinyurl.com/y5pfzgyx
223: 4 Foods That Are Hurting Your Thyroid
January 23, 2024 11:00 - 50 minutes - 57.5 MBIn honor of thyroid awareness month, today we're chatting about eating for your thyroid health. Or more accurately, what NOT to eat. Learning about how nutrition impacts this powerhouse organ was a turning point for me in my healing journey and I hope today is a turning point in yours too. Show notes: www.katspangler.com/blog/223 FB Group: https://tinyurl.com/y5pfzgyx
222: Kat's Top 10 Favorite Products from 2023
January 16, 2024 11:00 - 56 minutes - 64.5 MBFrom books, to kitchen gadgets, to skin care, to hair styling tools, I'm sharing all of my very favorite products I discovered in 2023! Show notes: www.katspangler.com/blog/222 FB Group: https://tinyurl.com/y5pfzgyx
221: A New Approach to the New Year
January 09, 2024 22:25 - 41 minutes - 47.2 MBIf you're like me and you're over the sweeping (and often unrealistic) declarations of a new year's resolution, but you still want to use the new-beginning vibes to set yourself on a positive course for change in 2024, this episode is for you! Show notes: www.katspangler.com/blog/221 FB Group: https://tinyurl.com/y5pfzgyx
220: Nutrition 101 - Simplifying the Science of Eating Well (Part 3)
January 02, 2024 17:59 - 53 minutes - 61 MBIf you've ever felt victimized by all the conflicting, confusing nutrition info out there this is for you! In this series I'm taking it back to the basics. We're replacing extremes with balance, confusion with education, and complexity with simplicity so you can move towards your goals with ease. Show notes: www.katspangler.com/blog/220 FB Group: https://tinyurl.com/y5pfzgyx
219: Nutrition 101 - Simplifying the Science of Eating Well (Part 2)
December 12, 2023 11:00 - 39 minutes - 45.4 MBIf you've ever felt victimized by all the conflicting, confusing nutrition info out there this is for you! In this series I'm taking it back to the basics. We're replacing extremes with balance, confusion with education, and complexity with simplicity so you can move towards your goals with ease. Show notes: www.katspangler.com/blog/219 FB Group: https://tinyurl.com/y5pfzgyx
218: Nutrition 101 - Simplifying the Science of Eating Well (Part 1)
December 05, 2023 20:12 - 46 minutes - 53.6 MBIf you've ever felt victimized by all the conflicting, confusing nutrition info out there this is for you! In this series I'm taking it back to the basics. We're replacing extremes with balance, confusion with education, and complexity with simplicity so you can move towards your goals with ease. Show notes: www.katspangler.com/blog/218 FB Group: https://tinyurl.com/y5pfzgyx
217: Your Holiday Survival Guide: 12 Health Hacks to Avoid Eater's Remorse
November 14, 2023 11:00 - 43 minutes - 50.1 MBAre you sick of starting the new year with an extra 10 pounds of holiday weight but you ALSO don't want to deprive yourself of the joy that comes from your favorite holiday treats? I promise you can have your cake and eat it too and I'll show you the exact steps you need to take to make it happen! Show notes: www.katspangler.com/blog/217 FB Group: https://tinyurl.com/y5pfzgyx
216: The Surprising Trick to Keeping the Weight Off
November 07, 2023 11:00 - 51 minutes - 58.5 MBWant to finally keep the weight off? It isn't only dependent on what you're eating. Break free from the black-and-white mindset that pushes you off the wagon and instead embrace the nuances of living a balanced life with sustainable habits. Show notes: www.katspangler.com/blog/216 FB Group: https://tinyurl.com/y5pfzgyx
215: 9 Habits of Highly Disciplined People (Part 2)
October 31, 2023 10:00 - 52 minutes - 60.6 MBSo many people think the key to consistency is motivation. It isn't. The key is having the discipline to take action particularly when you don't feel like doing what you KNOW you should be doing. Luckily discipline isn't a character trait, it's a skill. And I'm teaching you exactly how to hone it. Show notes: www.katspangler.com/blog/215 FB Group: https://tinyurl.com/y5pfzgyx
214: 9 Habits of Highly Disciplined People (Part 1)
October 24, 2023 10:00 - 42 minutes - 48.8 MBSo many people think the key to consistency is motivation. It isn't. The key is having the discipline to take action particularly when you don't feel like doing what you KNOW you should be doing. Luckily discipline isn't a character trait, it's a skill. And I'm teaching you exactly how to hone it. Show notes: www.katspangler.com/blog/214 FB Group: https://tinyurl.com/y5pfzgyx
213: How I Lost the 'Last 10 LBS' Without Dieting, Tracking, or Restricting (Part 2)
October 10, 2023 10:00 - 47 minutes - 53.8 MBRecently I was faced with a challenge I haven't faced in years and didn't think I would have to face now... losing the dreaded 'last 10 pounds.' After gaining weight in Greece I had to put my own advice to the test and am sharing the exact steps I took to get it off without any form of deprivation. Show notes: www.katspangler.com/blog/213 FB Group: https://tinyurl.com/y5pfzgyx
212: How I Lost the 'Last 10 LBS' Without Dieting, Tracking, or Restricting
October 02, 2023 10:00 - 44 minutes - 51.1 MBRecently I was faced with a challenge I haven't faced in years and didn't think I would have to face now... losing the dreaded 'last 10 pounds.' After gaining weight in Greece I had to put my own advice to the test and am sharing the exact steps I took to get it off without any form of deprivation. Show notes: www.katspangler.com/blog/212 FB Group: https://tinyurl.com/y5pfzgyx
211: 6 Holistic Habits for Lowering Cholesterol Naturally
September 12, 2023 10:00 - 40 minutes - 46.8 MBLooking to reach healthy cholesterol levels naturally? In today's episode you'll discover the connection between cholesterol, stress, diet, and liver health while getting tons of actionable advice to move the needle in the right direction! Show notes: www.katspangler.com/blog/211 FB Group: https://tinyurl.com/y5pfzgyx
210: What Exactly IS 'Functional Nutrition'??
August 29, 2023 10:00 - 59 minutes - 68.2 MBFeeling overwhelmed by persistent health issues? In today's podcast, we explore the depths of functional nutrition coaching. Get acquainted with its core principles and decide if it aligns with your desire for a more balanced and vibrant life! Show notes: www.katspangler.com/blog/210 FB Group: https://tinyurl.com/y5pfzgyx
209: From Burnout to Bliss... Holistically Healing Adrenal Fatigue
August 22, 2023 10:00 - 59 minutes - 67.6 MBJoin the conversation about adrenal fatigue through a personal lens as I share the role stress plays in my mom's biggest health challenges. Together we'll explore the nuances of adrenal dysfunction, unraveling its symptoms and stages, and gain insights into powerful recovery strategies. Show notes: www.katspangler.com/blog/209 FB Group: https://tinyurl.com/y5pfzgyx
208: Overcoming Food Fear - Part 2
August 08, 2023 10:00 - 54 minutes - 61.9 MBAre you afraid to eat bananas because they have 'too much sugar'? Do you beat yourself up if you allow yourself one tiny treat, convinced you've ruined your progress? Today we're tackling food fear and are learning how to find food freedom instead. Show notes: www.katspangler.com/blog/208 FB Group: https://tinyurl.com/y5pfzgyx
207: Overcoming Food Fear - Part 1
August 01, 2023 10:00 - 56 minutes - 64.3 MBAre you afraid to eat bananas because they have 'too much sugar'? Do you beat yourself up if you allow yourself one tiny treat, convinced you've ruined your progress? Today we're tackling food fear and are learning how to find food freedom instead. Show notes: www.katspangler.com/blog/207 FB Group: https://tinyurl.com/y5pfzgyx
206: Ancient Wisdom, Modern Healing: 9 Powerful Ways Castor Oil Boosts Your Wellbeing
July 25, 2023 10:00 - 38 minutes - 44.4 MBShould you be using a castor oil pack on your healing journey? If you want glowing skin, luscious hair, a happy liver, and balanced hormones the answer may be yes! Listen in to learn all about the healing tool I almost overlooked. Show notes: www.katspangler.com/blog/206 FB Group: https://tinyurl.com/y5pfzgyx
205: Why Am I ALWAYS Tired??
July 18, 2023 10:00 - 1 hour - 73.3 MBDo you feel a cloud of fatigue over you no matter how many hours of sleep you get? No matter how many cups of coffee you drink? No matter how many naps you take? Today I'm sharing some surprising culprits of chronic fatigue! Show notes: www.katspangler.com/blog/205 FB Group: https://tinyurl.com/y5pfzgyx
204: Is Leaky Gut to Blame for Autoimmune Disease?
July 11, 2023 10:00 - 40 minutes - 46 MBThere are 3 things required to develop an autoimmune disease: a genetic predisposition, a stressor (mental or physical), and gut dysbiosis. Today I'm sharing HOW your gut can turn your immune system against you and the 5 steps it takes to reverse the damage. Show notes: www.katspangler.com/blog/204 FB Group: https://tinyurl.com/y5pfzgyx
203: Getting to the Root of Menopause Belly
July 04, 2023 10:00 - 54 minutes - 62.4 MBYou know that little (or not so little) tire of fat that forms around your belly when you hit menopause that seems to defy the laws of weight loss? The one that resists every diet attempt and workout routine? Today you'll finally understand why it happens and the most effective way to get rid of it! Show notes: www.katspangler.com/blog/203 FB Group: https://tinyurl.com/y5pfzgyx
202: Kat's Story... Healing Leaky Gut, Candida, Hashimoto's, SIBO, H Pylori, and More!
June 27, 2023 10:00 - 1 hour - 72.2 MBIf you know me you probably know my story of healing my relationship with food, working through body image issues, and yes, healing my gut. But this is the first time I'm giving you the full 2-decade story of how I holistically healed my broken body (along with all the drama it took to get here). Show notes: www.katspangler.com/blog/202 FB Group: https://tinyurl.com/y5pfzgyx
201: Holistic Remedies for Seasonal Allergies
June 20, 2023 10:00 - 42 minutes - 48.6 MBSpring is in the air and along with it comes a whole lot of pollen! And while it may be tempting to just pop antihistamines every day, that comes with a set of potential long-term problems. So if you want a more natural way to reduce those stubborn allergy symptoms, tune in to today's episode! Show notes: www.katspangler.com/blog/201 FB Group: https://tinyurl.com/y5pfzgyx
200: 6 Ways to Improve Your Body Image (Without Losing a Pound)
June 06, 2023 10:00 - 59 minutes - 68.4 MBHave you ever looked at an old photo and thought, 'Damn I looked good, how did I think I was fat back then?!' Most of my clients have. Remember confidence doesn't come from how we look, it's an inside job. And today I'm sharing how to boost that confidence whether you're at your goal weight or not! Show notes: www.katspangler.com/blog/200 FB Group: https://tinyurl.com/y5pfzgyx
199: Kat's Favorite Healthy Swaps for Every Day Dishes
May 23, 2023 10:00 - 57 minutes - 65.6 MBWhat would you say if I told you you could have all of your favorite meals, snacks, and treats and STILL lose weight and improve your health? In today's episode I'm sharing the secret that's kept my inner foodie happy through years of healing work! Show notes: https://www.katspangler.com/blog/199 FB Group: https://tinyurl.com/y5pfzgyx
198: From Novice to Expert - How to Move Up the Ranks as a Health Warrior
May 09, 2023 10:00 - 52 minutes - 60 MBWant someone to just tell you what to eat? What are the rules? What's allowed? Not allowed? I get it, that is the simplicity and clarity required as a novice health warrior. But eventually you need to develop the skill of navigating the complexity of health mixed with life. Let me show you how. Show notes: www.katspangler.com/blog/198 FB Group: https://tinyurl.com/y5pfzgyx
197: The Secret to Getting Yourself to Change
May 02, 2023 10:00 - 55 minutes - 63.4 MBIf you've ever been frustrated with yourself because you have a goal you REALLY want, but you just can't get yourself to make the changes necessary to achieve it, you might be trying to skip a phase of change or 2. Today we're digging into what the phases of change are and how to move through them. Show notes: www.katspangler.com/blog/197 FB Group: https://tinyurl.com/y5pfzgyx
196: I Had a Horrible Cheat Day... Now What?!? Part 2
April 18, 2023 10:00 - 56 minutes - 64.1 MBSo you had a bit of a food bender that you didn't plan on and now you're stressing out feeling like you've ruined your progress... how do you get back on track? Today I'm going over the most important must-do's to bounce-back. Show notes: www.katspangler.com/blog/196 FB Group: https://tinyurl.com/y5pfzgyx
195: I Had a Horrible Cheat Day... Now What?!? Part 1
April 11, 2023 10:00 - 58 minutes - 67 MBSo you had a bit of a food bender that you didn't plan on and now you're stressing out feeling like you've ruined your progress... how do you get back on track? Today I'm going over the biggest mistakes I see people make, and next week we're talking what you should do instead! Show notes: www.katspangler.com/blog/195 FB Group: https://tinyurl.com/y5pfzgyx
I Had a Horrible Cheat Day... Now What?!? Part 1
April 11, 2023 10:00 - 58 minutes - 67 MBSo you had a bit of a food bender that you didn't plan on and now you're stressing out feeling like you've ruined your progress... how do you get back on track? Today I'm going over the biggest mistakes I see people make, and next week we're talking what you should do instead! Show notes: www.katspangler.com/blog/195 FB Group: https://tinyurl.com/y5pfzgyx
194: How to Survive an Elimination Diet (Part 2)
March 28, 2023 10:00 - 35 minutes - 40.6 MBAs much as we like to avoid deprivation diets, sometimes you HAVE to do an elimination diet for the sake of your health. Heck, I did one for 9 months straight. And I'm going to share how I did it without going completely insane. Show notes: www.katspangler.com/blog/194 FB Group: https://tinyurl.com/y5pfzgyx
193: How to Survive an Elimination Diet (Part 1)
March 21, 2023 10:00 - 42 minutes - 48.3 MBAs much as we like to avoid deprivation diets, sometimes you HAVE to do an elimination diet for the sake of your health. Heck, I did one for 9 months straight. And I'm going to share how I did it without going completely insane. Show notes: www.katspangler.com/blog/193 FB Group: https://tinyurl.com/y5pfzgyx
192: 6 Ways to Celebrate Life Without Junk Food
March 07, 2023 11:00 - 44 minutes - 51.1 MBDo you ever get stuck between your ideal body and your ideal lifestyle? Like, you want to be lean, toned, and feel good in your skin, but you also want to relax and enjoy having fun with friends and family. In this episode, I'm teaching you how to have both. Show notes: www.katspangler.com/blog/192 FB Group: https://tinyurl.com/y5pfzgyx
191: 8 Ways to Release Negative Energy Without Binging
February 28, 2023 11:00 - 54 minutes - 62.5 MBLast week I was feeling incredibly stuck, frustrated, and lost in one area of my life. And in the past that would have only meant one thing: bingeing. Now I have a whole arsenal of tools to pull from and I'm sharing it with you so we can feel and release negative emotions instead of repressing them. Show notes: www.katspangler.com/blog/191 FB Group: https://tinyurl.com/y5pfzgyx
190: Coffee... Friend or Foe?
February 21, 2023 11:00 - 57 minutes - 65.4 MBI could find 100 articles proving the benefits AND the dangers of coffee. This is the crux of nutrition and it's why so many people are overwhelmed and confused. So today we're looking at both sides of the coffee debate and helping you decide for yourself if it's best for YOUR body. Show notes: www.katspangler.com/blog/190 FB Group: https://tinyurl.com/y5pfzgyx
189: Creating Magnetism in Relationships with Masculine and Feminine Energy
February 14, 2023 11:00 - 59 minutes - 68.4 MBLadies: do you desire a man who is clear, consistent, & confident in his pursuit of you? Fellas: do you desire a woman who is playful, warm, & sensual? This is the magic of masculine/feminine polarity & relationship expert Laura Patricia Martin is sharing how to use these energies to create sexy, love-filled, magnetizing relationships. Show notes: www.katspangler.com/blog/189 FB Group: https://tinyurl.com/y5pfzgyx
188: 6 Ways to Supercharge Your Superfoods
February 07, 2023 11:00 - 50 minutes - 57.4 MBWhether you want to take your health to the next level or you just want to get the most bang for your buck when making healthy choices, these simple tweaks good really ramp up the benefits you're getting from your favorite healthy foods! Show notes: www.katspangler.com/blog/188 FB Group: https://tinyurl.com/y5pfzgyx
187: 6 Journal Prompts to Reignite Your Motivation
January 31, 2023 11:00 - 58 minutes - 67 MBIt's been one month since the start of the new year and statistically 80% of people will bail on their resolutions in the next couple of weeks. If you're feeling yourself teetering on that 80% grab out a pen and paper and put these journal prompts into action asap! Show notes: www.katspangler.com/blog/187 FB Group: https://tinyurl.com/y5pfzgyx
186: 10 Things We're Leaving Behind in 2022 - Part 2
January 24, 2023 11:00 - 1 hour - 78.5 MBWhen the new year comes around, we all start thinking about who we want to become. But in order to evolve into that new version of ourself, there are certain things we need to leave behind. Here are the second 5 qualities and habits I think we all need to let go of to have the best 2023 imaginable! Show notes: www.katspangler.com/blog/186 FB Group: https://tinyurl.com/y5pfzgyx
185: 10 Things We're Leaving Behind in 2022 - Part 1
January 17, 2023 11:00 - 1 hour - 70.7 MBWhen the new year comes around, we all start thinking about who we want to become. But in order to evolve into that new version of ourself, there are certain things we need to leave behind. Here are the first 5 qualities and habits I think we all need to let go of to have the best 2023 imaginable! Show notes: www.katspangler.com/blog/185 FB Group: https://tinyurl.com/y5pfzgyx
184: 6 Reasons Multiple Diets Haven't Worked for You
January 10, 2023 11:00 - 58 minutes - 67.1 MB99% of the women who come to my practice have tried every diet. They’ve tracked food, cut carbs, timed meals, and they are exhausted. Exhausted from the trial and error, exhausted from getting their hopes dashed, and exhausted from being unhappy in their skin. If that sounds like you, listen in. Show notes: www.katspangler.com/blog/184 FB Group: https://tinyurl.com/y5pfzgyx
Episode 183: 6 Signs You Need an Elimination Diet in 2023
January 03, 2023 11:00 - 45 minutes - 52.3 MBIt's 2023 and I have a question for you. Are you ready to stop diet hopping, ditch the confusing nutrition advice, put an end to cravings, and lose weight without counting a single calorie? Then an elimination diet may be perfect for you! Show notes: www.katspangler.com/blog/183 FB Group: https://tinyurl.com/y5pfzgyx