Hey there! I’m Katie, a Registered Dietitian Nutritionist and Certified Personal Trainer specializing in PCOS, insulin resistance, and blood sugar management. I help men and women transition from restrictive diets to food freedom, healing their hormones, metabolism, and relationship with food through mindfulness and intentional eating.
I believe honoring your health doesn’t mean obsessing over numbers or following 1200-calorie diets. On this channel, I debunk nutrition myths, especially around blood sugar, hormones, and fitness. We’ll explore practical nutrition and food freedom strategies, including the psychology behind our food choices. My mission is to help you build a better relationship with food, get strong and fueled, and heal from the damage of restrictive diets.
To learn more, check out the links below!
Chat soon,
Katie
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I have been reading a book about beating panic attacks you recommend and it does help to understand the pattern of ongoing problem I do have a very hard time challenging myself breaking my safe routines I have developed to get through an episode while driving Red lights, middle lanes , left turns at big intersections are freaking me out so as driving on a freeway more than a few minutes I just think it’s unsafe for me or others on a road because I did ran on red light before, changed a lane too fast to the right and freaked out on a freeway ones which raised a concern of a car behind me I’m not sure how to approach this situation in a safe manner Maybe medication?
What are your current makeup go-tos? And what’s your favorite way to practice self-care in your postpartum era? 💙
Go low carb and see what happens to your electrolytes. Without fail you'll have muscle issues. My labs got worse on predominant carnivore. It stressed my body and blood sugar regulation became bad. A1C went up. Adrenals became stressed.
What’s your favorite form of exercise? ❤
What hacks helped you save money on maternity/postpartum clothes? ❤
What’s your favorite blood sugar balancing breakfast? 😍
My story: Been on depo for 10+ years (started June 2009-ended June 2020) and nexplanon for 3 years (started June 2021-ended June 2024) with no gap in between the two; makes 13 years on birth control altogether and I only get a little spotting every so little often maybe 3 times/ a year. Not sure if this is normal or not, but thanks for sharing this video I’m definitely gonna give some of your recommendations a try!
These seem like they wont rust as easilt as the usual kettlebells!
@@TofuTeo ooo good point!! No rust for these ones! ✨
This felt great! Was able to do it after putting my kids to bed. An idea for a future video could be a routine aimed at sciatica relief. I definitely struggle with that, especially with a desk job.
Ooo that’s another good idea! 👏 So glad your enjoyed this one too!
Hi Coach Katie ma'am! Is this also for men? I am man and did this with my mother-in-law but it was brutal! I used soda can (half pound) as weights but could not even last 4 minutes when my arms completely gave up and I stopped and my MIL told me to go and rest to recover My MIL did the full lesson with 10 lb bala ring!! Her biceps are thick and powerful like yours! I feel really low and defeated.
Great follow along thank you. I’m about to pair it with my lower body workout this evening as a warmup
Awesome!! 👏 So glad to be a part of your workout routine this week! 🏋️♀️
Love this! I would love to see more "yoga fusion" workouts. I find that with hormone issues (thyroid in my case), I gravitate towards lower impact + strength workouts. Your calm energy is very relaxing!
@@283Soleil Awww that means so much! Thank you 🥰 Those just so happen to be my favorite too! So don’t worry - definitely more where that came from 💙
Woah!! That’s rad!
@@nicholaslandolt8912 thanks!! I love it as a new set up!
@@DarkBlueNutrition yep, it is definitely a glow up from your old set up lol. I hope you all have a safe 4th
⭐️ To shop the weight rack & weights - check out WeGymFit.com. And you can use my code DBN10 for 10% off 💙
Dr. Layne Nortons Nutrition Certification is currently on sale. Do you have any insights on that?
I love Layne! I’ve taken a shorter course of his and it was in depth and quality, just like his content. I’m really not sure who leads his nutrition certification but I’d image it’s similar! I might consider if you want to work for a health coaching company - they might prefer a nationally recognized cert. But if you work for yourself or that isn’t a factor - I’d go with whichever you’re leaning towards!
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Only issue with "Fair Life" is that the ingredients include "Sucralose" which as some studies have shown, is harmful to gut environment walls. I have yet to find a good source protein shake that is good for diabetics. If you have another suggestion, I'd love to hear of it. Thank you for this amazing video !
Orgain has a 30 gram protein shake that uses Monk Fruit & Stevia to sweeten instead! Thanks for your support - so glad this video was helpful 😊
@@DarkBlueNutrition Yes, great ! I did find that, and have ordered Orgain. Thanks again !
How many meals & snacks do YOU find works best for you? Share in the comments below! And if you’re looking for more - Grab my 4-Week Balanced Blood Sugar Meal Plan: darkbluenutrition.gumroad.com/l/pcosguide
Thanks to Nouri for sponsoring today’s short! 🧡Drop your favorite way to reduce stress in the comments below!👇
Cute cat.
Haha thanks! He’s the sweetest 🥰
My reactive hypoglycemia has occurred the last two summers each time after I’ve really hit “boost”on trying to recover from anorexia. It’s triggering because it makes me feel like I need to diet or cut out all the foods I’ve just allowing myself to have. How long did the RH last for you and was it ever helpful to pursue medical assistance? I don’t think doctors would really know what to do with this lol
Other than gym time what I like to do in order to recharge is to go on long walks. Gives me time to reflect on my day or week and mellow out.
For sure! There’s something so therapeutic about walks!
Hey Katie! I found some issues while researching your KZread channel and videos, due to which you are not getting the desired video views and subscribers. I can show you the issues if you want.
I've heared from anatomy dude that poke ded ppl (Institute of Anatomy or some like that) that protein is prioritised other places first, so u have to just increase protein to have enough getting for the muscle. I also heared from verified nurogal that even she got benefits of carnivour diet/keto. I mean if u can't do insulin, or do just lil, may as well go on the other thing! Change insulin to ketogen energy thing. Doctors here fasting help n do have clock.. I like to watch channels that are VERIFIED aka with a badge thing in each vid saying like oh this one is verified health ppl like Healthline channel. Sad this lady don't have.. I like one girl that is more fitness then nutrition, but do have points that no one dose saying some like, everyone is diffrent, so u have to pay attention to UR body. She even finds way to find UR diet. If u wanna check her out she called her channel "MissFitAndNerdy". She also reserch too n ADMIT to mistakes in past falling for others schemes too. For example she didn't like cardio at all, but found out is good, but it's more with zone2 what I found out. I didn't see her vid yet n been quite long ago 😅 Although, all this is all just my research, so don't belive me! I just saying what I heared! Wanting to test it myself one day.. its chaos in my life so.. Anyway! Don't believe even doctors, as I found out uk n us doctors say sometimes opposite things. My doc (uk) said muscle is a eeehh.. if u want type of thing, but us was like encouraging just like MissFitAndNerdy said it help to burn more energy (fat). Do ur own reserch too n test urself! Everyone is diffrent! They don't know what might effect it too. Personal stuff like mental health, environment, n other things can effect u negatively too. We know ppl want good, but best listen to ur body n reserch what makes more sense. Always reserch like scientists.
Here in 2024 , hope the tips are gona work .. kisses from Tanzania 🇹🇿❤️🥺
Tips should still be very relevant 😊 also I have a new video on this topic! Highly recommend - kzread.info/dash/bejne/aKt9u82Scseehqg.html
Thank you. So the program is 1 year right? Can you do on your own pace? Three courses throughout the year?
If it’s the same as before - they launch 3x per year where they have some live support for those going through. And the studying is always self paced! I would say if you’re quick with reading and doing the workbook - you could do it in 4-6 months!
Wonderful video,! I clicked b/c I have reactive hypoglycemia and was just prescribed Acarbose. Based on my research I am excited as I believe this could be a game-changer for me. I love your snack suggestions, I totally forgot about pretzels! Some quick and dirty snacks I like are (healthy/organic) yogurt drinks, babyBelle cheese rounds, corn chips (whole foods brand), chia pudding, and nuts. I keep glucose tabs on me. Usually, 1 -2 tabs with 1-2 ounces of a carb can do the trick. I enjoyed this video and learning about your journey. Thank you!
Carnivore... 😑 Raw carnivore especially. Keto gets 3rd place of cringe but is probably what hurts the population the most since most people at least have the sense to eat vegetables lol
Haha I can agree with that!! 😂 Never thought I’d have to argue for the sake of vegetables… but here we are! 🤷♀️
@@DarkBlueNutrition Unfortunately, we have to fight for the sake of fruits which is equally ridiculous to me.
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Which shorts are your favorite? And any requests for upcoming reviews? ❤
Fruit is amazing :) Makes me extremely sad seeing family members trying to lose weight but thinking fruit is bad. It's super counter productive and goes against everything we know about nutrition. I agree with whole grains are generally healthier, but I don't think white rice and pasta is harmful to health if you eat a balanced diet. There is nothing inherently bad in those foods and a great part of a balanced diet. I love to eat Tofu and vegetables with white rice. Yesterday, I made Tofu, Zuccini, Cellery, Frozen (Peas, Corn, Carrot, Green Beans), Broccoli, and Onion with white rice as my main carb source. I cooked it in vegetable broth with a small amount of olive oil. Amazing and healthy meal.
What other questions do you have about supplements? Let me know below! 👇
Awesome follow along video! Thank you. I would be interested in follow along routines for improving hip flexor flexibility for more comfortable squat depth
Oooo! All really great ideas! I’ll add them to the list 🙌 Thanks Nic!
Hi! Thanks for the video! I found it while deciding between a classic and a soft kettlebell. I went with the classic one because I’m just starting with kettlebell swings. I want to learn the proper technique, and a classic kettlebell has a more predictable center of gravity. I might try a soft kettlebell later for comparison. If I already knew the technique and was more concerned about safety, I would probably choose the soft one. Thanks for the honest review!
Of course!! There’s definitely still pros about the traditional kettlebells, I think it’s just about your current fitness priorities like you said ☺️ Definitely worth trying out in the future once you get the technique down! Appreciate your comment 💙
I Love your workouts!! ❤️ You Look amazing
Awww you’re so sweet! It’ll be a normal part of my upload routine so look forward to more ✌️
Hi total beautiful and amazing and inspiring Yoga video please do more Yoga videos please do a Yoga video with inversions inverted bicycle and shoulderstand and plough and Feet and thanks for shareing awsome Yogi and Yogi Teacher and Yogi Friend and you rock ❤❤❤❤❤❤❤❤❤❤❤❤❤
Happy to do more advanced moves as I myself grow in my own yoga practice! Thanks for the support 😊
First one also great idea
Hard to believe any person or review that starts with a paid promotion.
I've been seeing a functional medicine doctor for 7 years & she's big on testing extensive blood work every 6 months when I see her for regular appointments & loading me up on a variety of vitamins & supplements. Since last August I started experiencing neuropathy in my limbs, hands, & feet and having all sorts of allergies & sensitivities, including extreme dry eyes & mouth. I've seen many doctors since then & had plenty more blood work done. One thing that came up is that Vitamin B6 was off the charts high, and my only source was my Life Extension Two Per Day multivitamin. I stopped taking it & my B6 dropped quite low very quickly. I'm now about to start seeing a different functional medicine doctor who promises to go through all 20+ of my supplements with me & determine what is continuing to cause my neuropathy & sensitivities so I can start to feel better again. All this to say that I'm very wary of taking so many different things, especially when they're causing my body so much distress! I would be very interested in anything more you have to share about supplements & I hope to be able to find a good balance with mine very soon!
What supplements do YOU take? And - what follow up questions do you have on supplements? Drop them below 👇
Bs. I eat my fruits without your stupid butter and meat.
love this!
Thanks Carol! 💙
What other supplement questions do you have for me? Leave them below! 📌 For my favorite supplements (and discounts) check out the “Start here 💙” link in my profile!
Thanks so much for these tips! Great video🌟💕
So glad you liked it! Appreciate your support Erika 💙
Very good points. Thank you for going into these issues and how they relate to healing our relationship to food.
Thanks for watching! Let me know if you have any topics or questions you’d like me to talk about in a future video 💙
U need to watch some carnivore videos if this seems so far out to u because lot people do it
This is why we stay so confused .. So much conflicting info.. and I’ve had less than 10 carbs day on keto for several years
Demonizing any macronutrient is not good, in my opinion. Perhaps leaving out carbs may work for people that have a certain health issue. But for those of us who are metabolically healthy and lead active lives, having healthy carbs is so good! I love my carbs, feel great and have never been overweight. I do stay on top of total caloric intake and eat balanced high protein meals. 👍
Exactly! This is the kind of balanced approach I’m talking about 👏 And I totally agree Erika, just from a psychology standpoint demonizing any one food group isn’t good. But add the nutrients you’re also missing out on with avoiding any one food group and it’s just a recipe for disaster 😬
Carnivore MD is not the only one rethinking keto and carbs. Just saw a video by Thomas DeLauer who's here on You Tube saying he's rethinking it too and adding more carbs and cutting back on saturated fat.
You know it’s bad when some of the most extreme keto folks are saying “hey, maybe I made a mistake!” 😬
Some of these comments are shameful, I mean really. Have we become so radicalized about DIET that we're willing to pull out the snark to attack someone for their views on diet, views supported by most non-pseudoscience? Did those of you who left rude comments come here to engage in a dialogue or just see how unpleasant you could be? This is the essence of what has gone wrong with this country. We're all free to eat what we want, to say what we want, but I don't think we are truly free to be rude to who we want because I believe in karma. That being said, I wish all of you success in your nutritional pursuits. May you have killer bodies and perfect labs. I eat a mindful diet BECAUSE factory farming of living creatures--the wilful breeding of sentient creatures for no purpose other than a life of pain leading to death in a slaughterhouse--is morally wrong, in my opinion, and a major contributor to global warming. Human beings are destroying the biosphere. I don't know how anyone could consume flesh bred for naught but slaughter and still have a clear conscience. Taking a bite of meat is like chewing sorrow, to me. But you know, people will be people and that's no compliment.
You’re the best 🥰 appreciate your support and totally agree with your points here!! We should be able to disagree about diets and acknowledge what factually has science to back it up! 🧬