Exploring Dieting: Pros, Cons, and Why Lasting Change Is More Complicated

05/13/25 • 15 min

EPISODE 403. Ever start a diet on Monday and find yourself elbow-deep in snacks by Thursday? You’re not alone—and you’re not broken! In this episode of Fit Friends Happy Hour, Katie dives into the messy truth about dieting: why they seem to work (at first), why the excitement wears off, and what the science says about long-term results. If you’re tired of all-or-nothing diet rules and ready for a more sustainable way to feel good in your body, this conversation is a must-listen.

What We Cover:

The real reasons diets “work” short term—and why that false hope fades
The hidden costs of dieting, including biological backlash and mental burnout
How intuitive eating and flexible nutrition offer freedom from the diet roller coaster

Connect with Katie:

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Connect with us on the GRAM! | Send me a DM

Text me your AHA moment from today's episode!

What We Cover:

The real reasons diets “work” short term—and why that false hope fades
The hidden costs of dieting, including biological backlash and mental burnout
How intuitive eating and flexible nutrition offer freedom from the diet roller coaster

Connect with Katie:

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Connect with us on the GRAM! | Send me a DM

Text me your AHA moment from today's episode!

Previous Episode

Nutrition Advice That Works for Neurodivergent Brains with Sam Berkowitz, MPH, RD, LDN

EPISODE 402. Ever wonder why "healthy eating" advice just doesn't seem to fit your brain—or your life? In this jam-packed episode, Katie sits down with neurodivergence nutrition expert Sam Berkowitz MPH, RD, LDN, to unmask the challenges (and unexpected solutions) for neurodivergent folks navigating food, body image, and overwhelming nutrition noise. If you or someone you love struggles with rigid thinking, sensory food aversions, or the stress of diet culture, this conversation just might change how you approach nourishing your body—for good.

What We Cover:

What neurodivergence really means, how it overlaps with eating challenges, and why a one-size-fits-all approach falls flat
How to break free from all-or-nothing food rules and find structure and flexibility that actually works for unique brains
The truth about processed foods, sugar, social media fear-mongering—and how to protect your mental (and nutritional) health from all the noise

Connect with Sam:

Website | www.unmasked-nutrition.com

Podcast | www.unmasked-nutrition.com/blog

Connect with Katie:

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Text me your AHA moment from today's episode!

Next Episode

Meal Prep Made Easy: A Practical Guide for Busy Lives

EPISODE 404. Ever feel like meal prep is an overwhelming chore reserved for fitness fanatics or perfectionists? This episode of Fit Friends Happy Hour pulls back the curtain on practical, real-life meal prep that works for busy schedules, picky eaters, and anyone tired of decision fatigue. Katie shares flexible strategies to make nourishing yourself easy, enjoyable, and far from the soggy broccoli stereotype.

What We Cover:

Why traditional meal prep gets a bad rap—and how to ditch the diet culture mentality
Five simple, flexible steps for prepping meals that fit your life (and don’t require perfection)
Real-life hacks for building tasty, balanced meals using options—not rigid rules

Ready to make your week easier and your meals more enjoyable? Tune in and take meal prep off your stress list for good!

Connect with Katie:

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

Join our FREE 5-Day Walking Challenge | Walk with Me!

Connect with us on the GRAM! | Send me a DM

Text me your AHA moment from today's episode!