Follow Your Gut

290: The Farewell Episode - 6 Years of Wisdom Boiled Down to 6 Vital Lessons

28 Oct 2025

Contributed by Lukas

190 episodes, 6 years, countless memories. In my farewell episode, I'm boiling it all down to the 6 lessons that matter most. Wisdom I want you to car...

289: Your Top Thyroid Questions Answered (Part 5)

21 Oct 2025

Contributed by Lukas

If you want to know what to do if your doctor says your labs are fine but you're still gaining weight, if you're curious whether or not to eat nightsh...

288: Your Top Thyroid Questions Answered (Part 4)

14 Oct 2025

Contributed by Lukas

If you want to know what supplements you should be taking, what foods you should/shouldn't be eating, and whether fasting is the right move for hypoth...

287: Your Top Thyroid Questions Answered (Part 3)

30 Sep 2025

Contributed by Lukas

Frustrated by unyielding gut issues, stubborn weight, and nutrition confusion? In this multi-part series I answer all your thyroid-related questions, ...

286: Your Top Thyroid Questions Answered

23 Sep 2025

Contributed by Lukas

Frustrated by unyielding gut issues, stubborn weight, and nutrition confusion? In this multi-part series I answer all your thyroid-related questions, ...

285: Your Top Thyroid Questions Answered

16 Sep 2025

Contributed by Lukas

Stuck in a cycle of bloating, fatigue, and stubborn weight? In this multi-part series I break down the confusing world of hypothyroid nutrition, fitne...

283: How to Support Your Thyroid… When You Don't Have One

05 Aug 2025

Contributed by Lukas

Think your thyroid surgery was the end of the road? Think again. The root causes are still active—and if left unaddressed, they could trigger new pr...

282: Gut Health, Inflammation, and Chronic Pain

29 Jul 2025

Contributed by Lukas

Popping ibuprofen like candy just to get through the day? You might be making your pain worse in the long run. The real fix isn't found in a pill bott...

281: Kat Rates Today's Top 10 Nutrition Trends - Part 2

22 Jul 2025

Contributed by Lukas

From creatine to electrolytes to A2 milk, nutrition trends are everywhere and everyone has a hot take. Which is why I'm putting today's top trends und...

280: Kat Rates Today's Top 10 Nutrition Trends - Part 1

15 Jul 2025

Contributed by Lukas

From creatine to electrolytes to A2 milk, nutrition trends are everywhere and everyone has a hot take. Which is why I'm putting today's top trends und...

279: Don't Feel Like Cooking? Try This!

08 Jul 2025

Contributed by Lukas

Busy, burned out, and bored of your go-to meals? SAME. But I found a meal prep company that's affordable, convenient, and actually satisfying. Hear al...

278: Case Study - Gio's Gut Panel Results Are In!

02 Jul 2025

Contributed by Lukas

You've done everything "right"—so why are symptoms still hanging on? In this episode, we unpack Gio's GI Map results to uncover hidden gut issues. T...

[BONUS] 277: Getting to the Root of Chronic Pain with Dr. Jacob Taylor

27 Jun 2025

Contributed by Lukas

52 million Americans live with chronic pain that keeps coming back—why? Because we're masking symptoms instead of fixing the root cause. In this epi...

276: Health, Dating, and Business Updates with Kat (Part 2)

24 Jun 2025

Contributed by Lukas

Ever wondered how a nutritionist approaches their own hormone-healing journey?  In part 2 of this updates episode I'm revealing: The labs that f...

275: Health, Dating, and Business Updates with Kat (Part 1)

17 Jun 2025

Contributed by Lukas

These past few months have been wild... in the best way. I'm finally getting some answers with my health, dating with a totally new mindset, and final...

274: Redefining Injury Recovery with Dr. Hogan

10 Jun 2025

Contributed by Lukas

Dr. Hogan busts injury recovery myths and shares what actually works for chronic pain like plantar fasciitis, low back pain, and runner's knee. Learn ...

273: Insights Revealed - 30 Days with a Blood Glucose Monitor

03 Jun 2025

Contributed by Lukas

Wearing a blood glucose monitor taught me that even a healthy lifestyle can have hidden imbalances. Discover which "clean" foods spiked me, what worke...

272: 5 Happy-Hormone Self Care Activities To Try Right Now

27 May 2025

Contributed by Lukas

Self-care isn't just bubble baths and face masks — it's an essential pillar to healing your hormones, gut, and relationship with food. In this episo...

271: 10 Female-Friendly Biohacks from World's Top Hormone Experts (Part 2)

20 May 2025

Contributed by Lukas

Some of the most highly promoted biohacks (like cold plunges and extended fasting) are horrible for woman. From cycle syncing to EMF detox, discover s...

270: 10 Female-Friendly Biohacks from World Renowned Hormone Experts

13 May 2025

Contributed by Lukas

Some of the most highly promoted biohacks (like cold plunges and extended fasting) are horrible for woman. From cycle syncing to EMF detox, discover s...

269: From Symptoms to Solutions: A Deep Dive into Hashimoto's Root Causes (Part 2)

29 Apr 2025

Contributed by Lukas

Tired of feeling like your body is working against you? Hashimoto's is more than just a thyroid issue—it's an autoimmune disease with hidden trigger...

268: From Symptoms to Solutions: A Deep Dive into Hashimoto's Root Causes (Part 1)

22 Apr 2025

Contributed by Lukas

Tired of feeling like your body is working against you? Hashimoto's is more than just a thyroid issue—it's an autoimmune disease with hidden trigger...

267: Healing Skin from the Inside Out: The Gut-Brain-Skin Connection with Dr. Barbara Paldus

15 Apr 2025

Contributed by Lukas

Skincare isn't just skin deep. Dr. Barbara Paldus breaks down the powerful link between gut health, inflammation, and chronic skin issues—plus holis...

266: The Scoop On Supplements

04 Mar 2025

Contributed by Lukas

Supplements. Powerful healing tool or overhyped waste of money? Are colostrum and AG1 all they're cracked up to be? Which supplements should everyone ...

265: Tiny Habits, Massive Results: How Small Changes Lead to Big Wins

25 Feb 2025

Contributed by Lukas

If you think the key to transformation is doing more - more workouts, more restrictive diets, having more motivation - you'd be wrong. The true key to...

264: Finding Harmony with the Opposite Sex with Anya Shakh (Valentine's Episode)

18 Feb 2025

Contributed by Lukas

Join us for our Valentine's episode with guest Anya Shakh! Discover insights on navigating modern relationships and improving intimacy. Anya shares st...

263: 33 Lessons in 33 Years (Part 3)

11 Feb 2025

Contributed by Lukas

If you know me, you know as a coach I always prefer to go first, get messy, and then share the lessons I learned with you so you have an easier time a...

262: 33 Lessons in 33 Years (Part 2)

04 Feb 2025

Contributed by Lukas

If you know me, you know as a coach I always prefer to go first, get messy, and then share the lessons I learned with you so you have an easier time a...

261: 33 Lessons in 33 Years (Part 1)

28 Jan 2025

Contributed by Lukas

If you know me, you know as a coach I always prefer to go first, get messy, and then share the lessons I learned with you so you have an easier time a...

260: 10X Your Confidence with Styling Secrets from LA Stylist Tina Choi

21 Jan 2025

Contributed by Lukas

What you put on your body has an astronomical impact on how you feel in your body. When you choose an outfit, you're choosing your persona and experie...

259: Cycle Syncing Secrets with the Menstrual Mogul

14 Jan 2025

Contributed by Lukas

Does your cycle have you on a rollercoaster? One minute you're crushing life, the next you're barely able to make it. Meet Jacqueline, the Menstrual M...

258: Kat's Favorite Things 2024 Edition

07 Jan 2025

Contributed by Lukas

It's that time of year again! I'm reflecting on this past trip around the sun and sharing the best products I've discovered. We're covering everything...

257: New Years Resolutions Are Dead... Do THIS Instead

31 Dec 2024

Contributed by Lukas

The new year brings with it a conundrum. On one hand we're all burned out on setting resolutions and falling short of them. On the other hand that cle...

256: Put an End to Diet Perfectionism and the Overeating it Causes

17 Dec 2024

Contributed by Lukas

Think one bad choice ruins your diet? Aiming for perfection may seem like the fastest route to a leaner body, but it's actually *causing* you to lose ...

255: The Secret to Behavior Change You're Probably NOT Doing

10 Dec 2024

Contributed by Lukas

When it comes to reaching your goals you probably focus a lot on the details of the "doing". What diets to follow, what workouts to do, what supplemen...

254: How to Break Through Excuses and Get Sh*t Done

03 Dec 2024

Contributed by Lukas

"There aren't enough hours in the day." "I'm too tired." "It's been a stressful day, I deserve a treat." "I'm just not motivated." "I'll start tomorro...

253: Your 7-Step Survival Guide for a Peaceful Thanksgiving

26 Nov 2024

Contributed by Lukas

In an ideal world Thanksgiving will be a day where your family comes together, shares laughs, and makes wonderful memories. But for many this is a tim...

252: Never Say "I'll Start on Monday" Again

19 Nov 2024

Contributed by Lukas

How many times have you promised "tomorrow I'll be good" only to fall off the wagon again. How many times have you sworn off certain foods only to bin...

251: Understanding Your Thyroid Labs for Symptom Relief

12 Nov 2024

Contributed by Lukas

If you're a hypothyroid warrior and your doctor is telling you your labs look fine but you feel like absolute crap... you are not alone. And you are n...

250: 5 Reasons You Lose Control Around Treats (And How to Stop)

05 Nov 2024

Contributed by Lukas

Do you avoid keeping certain foods in your house for fear of overeating? Do you binge so you can be done and go back to 'being good' tomorrow? Do you ...

249: Overwhelmed by Meal Prep? Avoid These Mistakes!

22 Oct 2024

Contributed by Lukas

Ah meal prep. The secret weapon for staying on track with your nutrition. But what if it feels like more of a burden than a help? Join me today as I h...

248: Making Peace with Food with Mindful Eating

15 Oct 2024

Contributed by Lukas

Do you struggle with food fear (bananas have too much sugar, carbs are evil, etc)? Are you stuck in the restrict-binge cycle?  Do you feel like you c...

247: Never Fall Off the Wagon Again with Habit Flexibility

08 Oct 2024

Contributed by Lukas

Imagine your diet is like a car on a track. As long as the road is clear you can fly towards your dream body. But the second there's a tree in the str...

246: Decoding Cravings: Exploring the 8 Root Causes You Should Know About

01 Oct 2024

Contributed by Lukas

Imagine if I told you to just ignore your daily migraines. You'd look at me like I was insane because that's not how you treat symptoms. You don't ign...

245: My #1 Tip for Healthy Travel (Sans Deprivation)

24 Sep 2024

Contributed by Lukas

I just came back from a 7-day cruise with all-you-can-eat buffets open 24/7, drinks out the wazoo, and frankly not a ton to do. But there's 1 thing th...

244: How to Make a Habit 'Sticky' (Part 2)

27 Aug 2024

Contributed by Lukas

40 to 95% of our behavior (including our thoughts) are habitual. Meaning we do them automatically, without thinking, and without the use of willpower....

243: How to Make a Habit 'Sticky' (Part 1)

20 Aug 2024

Contributed by Lukas

40 to 95% of our behavior (including our thoughts) are habitual. Meaning we do them automatically, without thinking, and without the use of willpower....

242: Getting Back on Track Post Vacation

13 Aug 2024

Contributed by Lukas

Back-to-school is around the corner, we're finishing up our last-chance vaca's before it's back to the grindstone, and thoughts are turning from 'fuck...

241: Unlocking Your Healing Potential with Deep Sleep

06 Aug 2024

Contributed by Lukas

If there was a pill that'd help you lose weight, reduce cravings, improve blood sugar, slow aging, boost your energy and mood, and detoxify your body ...

240: Your Emotional Eating Toolbox

30 Jul 2024

Contributed by Lukas

Last week I got dumped by the most kind, emotionally available, loving man I have ever met. To say my desire to emotionally eat was deeply triggered i...

239: Demystifying and Overcoming Hormonal Weight Gain Part 2

23 Jul 2024

Contributed by Lukas

Do you eat less, move more, cut carbs, skip breakfast, take supplements, and still can't lose weight? Hormone weight - whether due to stress, chronic ...

238: Demystifying and Overcoming Hormonal Weight Gain Part 1

16 Jul 2024

Contributed by Lukas

Do you eat less, move more, cut carbs, skip breakfast, take supplements, and still can't lose weight? Hormone weight - whether due to stress, chronic ...

237: Are PEMF Mats a Valuable Healing Tool or Waste of Money?

09 Jul 2024

Contributed by Lukas

PEMF mats: are they miracle mats helping with tissue repair, energy production, immune function, hormone balance, metabolic health, lowering inflammat...

236: Paralyzed by Information Overload? 6 Steps to Get Back into Action!

18 Jun 2024

Contributed by Lukas

If you've been wanting to work on your health goals but you feel so overwhelmed by where to start and what advice to listen to, you've come to the rig...

235: What Your Stubborn Thyroid Weight Is Trying to Tell You

04 Jun 2024

Contributed by Lukas

If you've thrown everything but the kitchen sink at your weight loss goals and you're still stuck, that is NOT a sign you just need to 'try harder'. I...

234: Kat Finally Weighs in on Ozempic

21 May 2024

Contributed by Lukas

I can't tell you how many times I've been asked, "What do you think about semaglutide?" And while normally I shrug off questions about the latest weig...

233: 13 Ways to Pull Yourself Out of a Funk (Part 2)

14 May 2024

Contributed by Lukas

Sometimes in life you just feel.. bleh. And it sucks because you don't know how long it'll last, motivation and energy are low, and all you want is to...

232: 13 Ways to Pull Yourself Out of a Funk (Part 1)

30 Apr 2024

Contributed by Lukas

Sometimes in life you just feel.. bleh. And it sucks because you don't know how long it'll last, motivation and energy are low, and all you want is to...

231: Adventures in Dating an Avoidant (Part 2)

16 Apr 2024

Contributed by Lukas

Have 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...

230: Adventures in Dating an Avoidant

09 Apr 2024

Contributed by Lukas

Have 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...

229: When Life Gets in The Way of Your Healthy Habits (Part 2)

02 Apr 2024

Contributed by Lukas

The number one quality that determines whether a client will be successful with their health goals long term is their ability to navigate busy seasons...

228: When Life Gets in The Way of Your Healthy Habits (Part 1)

26 Mar 2024

Contributed by Lukas

Ever 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 epis...

227: 4 Steps to Living Symptom Free with Hashimoto's Thyroiditis (Part 2)

05 Mar 2024

Contributed by Lukas

Weight gain, fatigue, constipation, anxiety, hair loss, brain fog, PMS, acne... these are just a few of the symptoms you can expect to experience when...

226: 4 Steps to Living Symptom Free with Hashimoto's Thyroiditis (Part 1)

27 Feb 2024

Contributed by Lukas

Weight gain, fatigue, constipation, anxiety, hair loss, brain fog, PMS, acne... these are just a few of the symptoms you can expect to experience when...

225: 14 Hard Lessons I Learned In 3.5 Years of Singlehood (Part 2)

20 Feb 2024

Contributed by Lukas

We'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 ove...

224: Swipe Right for Wisdom: 14 Lessons From 3.5 Years of Singlehood (Part 1)

13 Feb 2024

Contributed by Lukas

Let'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...

223: 4 Foods That Are Hurting Your Thyroid

23 Jan 2024

Contributed by Lukas

In honor of thyroid awareness month, today we're chatting about eating for your thyroid health. Or more accurately, what NOT to eat. Learning about ho...

222: Kat's Top 10 Favorite Products from 2023

16 Jan 2024

Contributed by Lukas

From 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: ww...

221: A New Approach to the New Year

09 Jan 2024

Contributed by Lukas

If 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-begi...

220: Nutrition 101 - Simplifying the Science of Eating Well (Part 3)

02 Jan 2024

Contributed by Lukas

If 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 ba...

219: Nutrition 101 - Simplifying the Science of Eating Well (Part 2)

12 Dec 2023

Contributed by Lukas

If 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 ba...

218: Nutrition 101 - Simplifying the Science of Eating Well (Part 1)

05 Dec 2023

Contributed by Lukas

If 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 ba...

217: Your Holiday Survival Guide: 12 Health Hacks to Avoid Eater's Remorse

14 Nov 2023

Contributed by Lukas

Are 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...

216: The Surprising Trick to Keeping the Weight Off

07 Nov 2023

Contributed by Lukas

Want 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 th...

215: 9 Habits of Highly Disciplined People (Part 2)

31 Oct 2023

Contributed by Lukas

So 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 ...

214: 9 Habits of Highly Disciplined People (Part 1)

24 Oct 2023

Contributed by Lukas

So 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 ...

213: How I Lost the 'Last 10 LBS' Without Dieting, Tracking, or Restricting (Part 2)

10 Oct 2023

Contributed by Lukas

Recently 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...

212: How I Lost the 'Last 10 LBS' Without Dieting, Tracking, or Restricting

02 Oct 2023

Contributed by Lukas

Recently 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...

211: 6 Holistic Habits for Lowering Cholesterol Naturally

12 Sep 2023

Contributed by Lukas

Looking to reach healthy cholesterol levels naturally? In today's episode you'll discover the connection between cholesterol, stress, diet, and liver ...

210: What Exactly IS 'Functional Nutrition'??

29 Aug 2023

Contributed by Lukas

Feeling overwhelmed by persistent health issues? In today's podcast, we explore the depths of functional nutrition coaching. Get acquainted with its c...

209: From Burnout to Bliss... Holistically Healing Adrenal Fatigue

22 Aug 2023

Contributed by Lukas

Join the conversation about adrenal fatigue through a personal lens as I share the role stress plays in my mom's biggest health challenges. Together w...

208: Overcoming Food Fear - Part 2

08 Aug 2023

Contributed by Lukas

Are 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 ruine...

207: Overcoming Food Fear - Part 1

01 Aug 2023

Contributed by Lukas

Are 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 ruine...

206: Ancient Wisdom, Modern Healing: 9 Powerful Ways Castor Oil Boosts Your Wellbeing

25 Jul 2023

Contributed by Lukas

Should 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 answe...

205: Why Am I ALWAYS Tired??

18 Jul 2023

Contributed by Lukas

Do 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 nap...

204: Is Leaky Gut to Blame for Autoimmune Disease?

11 Jul 2023

Contributed by Lukas

There are 3 things required to develop an autoimmune disease: a genetic predisposition, a stressor (mental or physical), and gut dysbiosis. Today I'm ...

203: Getting to the Root of Menopause Belly

04 Jul 2023

Contributed by Lukas

You 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? Th...

202: Kat's Story... Healing Leaky Gut, Candida, Hashimoto's, SIBO, H Pylori, and More!

27 Jun 2023

Contributed by Lukas

If 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 i...

201: Holistic Remedies for Seasonal Allergies

20 Jun 2023

Contributed by Lukas

Spring 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...

200: 6 Ways to Improve Your Body Image (Without Losing a Pound)

06 Jun 2023

Contributed by Lukas

Have 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 confid...

199: Kat's Favorite Healthy Swaps for Every Day Dishes

23 May 2023

Contributed by Lukas

  What 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 to...

198: From Novice to Expert - How to Move Up the Ranks as a Health Warrior

09 May 2023

Contributed by Lukas

Want 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...

197: The Secret to Getting Yourself to Change

02 May 2023

Contributed by Lukas

If 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...

196: I Had a Horrible Cheat Day... Now What?!? Part 2

18 Apr 2023

Contributed by Lukas

So 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...

195: I Had a Horrible Cheat Day... Now What?!? Part 1

11 Apr 2023

Contributed by Lukas

So 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...

194: How to Survive an Elimination Diet (Part 2)

28 Mar 2023

Contributed by Lukas

As 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 ...

193: How to Survive an Elimination Diet (Part 1)

21 Mar 2023

Contributed by Lukas

As 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 ...

192: 6 Ways to Celebrate Life Without Junk Food

07 Mar 2023

Contributed by Lukas

Do 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 wan...

191: 8 Ways to Release Negative Energy Without Binging

28 Feb 2023

Contributed by Lukas

Last 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....

190: Coffee... Friend or Foe?

21 Feb 2023

Contributed by Lukas

I 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 an...