Katie Hottel Nutrition, LLC (2026)

10/01/2022

Does it feel impossible for you to choose to nourish your body AND still have food freedom?
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I used to think this was IMPOSSIBLE.
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Now, I choose to support my body by consuming nourishing foods (without it feeling like force or a chore… it’s just my default decision) but I also know I have permission to choose soul supportive foods whenever I want them… and when the genuine desire to enjoy a cookie hits, i make that choice with ease… no internal struggle, no guilt, no shame… just pure joy and on with my life i go.
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this is the #1 thing that changed my relationship with food… ALLL foods:
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Re-connecting to my body.
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To its natural language.
Understanding the way it feels, WHY, and what I have the POWER to do to steer it back to a place of feeling good.
Reconnecting to it as a home and partner versus enemy #1.
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In your experience with being told to change your body through a fight, through restriction, through deprivation, and through punishment… it is only expected that you too have become disconnected from your body.
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without having an intentional connection to your body, it will continue to be a struggle for you to make empowered and positive choices when it comes to food (ALL food), movement, and any other healthful actions you dream of making and taking with ease and willingness.
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So you want to quit the battle between you, food, and your body?
Start reconnecting to it. Get to know it. Re-learn it. Build respect for it. Honor it.
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And when you have this connection, you will finally know freedom, peace, and ultimate self love.
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This connection to your body is a foundational building block when it comes to truly embodying your healthiest and happiest self and building a lifestyle that supports that in you.
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And this is one of the key elements of success I will be guiding you through in Feel-Good Foundations- my 8 week, small group coaching program. and we begin sunday. link in bio.
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04/01/2022

i know what it's like to shoot for the moon and fall flat on your face.
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you have good intentions. you want better for yourself and your body. you are truly ready and willing to do what it takes to become a healthier, happier you.
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and yet... time after time, you just can’t seem to make the actions stick.
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you start out strong... and then lose motivation.
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or life gets busy, time becomes scarce, and the action-taking dwindles away.
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if this is where you've been, there are 3 things i want you to know:
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#1: you are not the problem sister
#2: you can muthfukkkin do this (with ease and forever)
#3: you just need a sturdy foundation
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nothing worthwhile, of high quality, or long-lasting has ever been created without a strong foundation.
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when you are intending to create a lifestyle that supports your health and your well-being...
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a lifestyle that allows you to feel good AF in your skin
to live in a body you feel confident in
to feel empowered and in control with food
to choose movement without an internal battle
to feel more energized and less stressed
to have improved mental well-being
to become the healthiest and happiest version of yourself...
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well, you can’t throw the roof on a house without some essential building blocks in place. same goes here.
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it’s time to set yourself up for success. so here’s the deal.
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🦋Feel-Good Foundation is a 66 day group coaching program dedicated to educating you, guiding you, motivating you, supporting you, and holding you accountable in creating the foundational habits to support your lifelong health and well-being.
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you will learn...
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✅how to make nourishing and empowered eating choices to support your body
✅the exercise strategy to support your body + how to make it a no-brainer decision to show up for your workout
✅support mental wellness through mindfulness techniques
✅implement rituals and routines to support your new habits so you walk away after 66 days, walking the walk confidently.
✅...and more!
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focus on the building blocks. create your foundation. and you are on your way to truly feeling good.
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we start Monday! DM me for the link now!💌

31/12/2021

My biggest fear: looking back a year from now and being in the same place I am right now.
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There are so many things I intended to create, to do, to achieve, to change over the last year that fell short. This year was nothing like what I intended it to be. Tbh, I’m not sure I achieved any of the goals I set for myself for 2021.
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And I won’t lie, at first I really was beating myself up about it. What can I say, I’m only human. But then I realized something.
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My inner world is far from what it was at the beginning of the year. I have grown and shifted and transformed in ways I never knew I needed to.
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I uncovered buried limiting core beliefs that I had no choice but to work through.
I was forced to decipher between what I thought I wanted vs. what it is I TRULY desire.
I was pushed into uncomfortable situations that gave me an invitation to deeply trust myself in a way I never have.
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The failures, the internal crises, the doubt, the frustration, the stagnancy…
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It wasn’t what I wanted. And damn was it uncomfortable. But as I sit here on New Year’s Eve after a heavy month of reflection and contemplation and letting go, I am not mad or upset or regretful.
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I am grateful for this year for giving me everything that I needed. I know with certainty I am far from where I was and exactly where I am meant to be.
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I am better equipped to take on this human experience, showing up as I want to in the world.
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I know I will be able to bring to fruition all I desire moving forward because of the year of lessons that was 2021.
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Maybe you’re in the same boat. And if that’s the case I want to share with you one of my biggest takeaways from this year: life is happening FOR me, not TO me.
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instead of focusing on all that you feel was missed, bring to your awareness all that you gained, the lessons learned, the essential building blocks that you needed to gather from this year in order to move forward as you truly desire.
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Setting your intentions for 2022, meet yourself exactly where you are, knowing that will always serve you best.
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Lean into trust that you are exactly where you need to be for everything to work out for your highest good.
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Cheers to 2022🥂

15/12/2021

Mental 👏🏻health 👏🏻IS 👏🏻health👏🏻
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Mental, physical, emotional, and spiritual health are all interconnected and impact one another.
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Right now, we have a mental health crisis in our country. And while mental health issues absolutely can be due to the chemical makeup of the brain, it is not a coincidence that there has been a rise in anxiety, depression, and ADHD as there has been a rise in the consumption of sugar, processed foods, and social media.
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As we’ve viewed health as fad diets and being adequately medicated.
As the exposure to environmental and household toxins has increased.
As we’ve swapped being outside in nature for watching TV and playing on ipads.
As hustle culture and working longer and harder has been promoted and more tightly wound to the definition of our worth.
As we’ve ignored working through emotional and mental stress and trauma and often instead turn to numbing with alcohol, drugs, food, and technology.
As we’ve chosen convenience foods over cooking nourishing foods with intention.
As we’ve swapped spending intentional time connecting with humans for parasocial online relationships that feed comparison syndrome.
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I am not discrediting the biological nature of mental health issues.
And I’m not saying medication does not belong in the equation to ACTUALLY improving your mental health and well-being.
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But what I am saying is that there is a hell of a lot you can do to support our mental WELLNESS.
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There are shifts you can make and actions you can take. The fate of your mental health (and health as a whole for that matter) does not solely lie in the hands of doctors and insurance companies.
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You actually do have power.
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Ps. if you are a human, you have a mind. If you have a mind, you have mental health. Make your mental wellness a priority!
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03/12/2021

my #1 tip for feeling more aligned in your life is getting curious about who you are.
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For much of my life, i allowed other people to tell me who i was and wasn’t, what i should or shouldnt do with my life, how i should or shouldnt be.
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And it wasn’t until i looked around and realized i didn’t like myself, i didn’t like what i was doing, and i wasn’t happy with my situation that i started reintroducing myself to the truest version of who i am.
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Its very easy in this modern world of judgement and comparison and competition and outdated generational belief systems to lose touch with your most authentic selves. To begin changing the shape of who you really are to fit into the mold of what those around you think is “right”.
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I spent a lot of time thinking i was the problem. That something was wrong with me.
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When in reality, the only thing wrong with me was that i had lost myself. I was ignoring major parts of myself because it didn’t fit the narrative others had created for me.
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In the simplest of terms, the number 1 thing you and i are here to do as humans is to experience is joy.
To be happy.
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And sure, there are plenty of scenarios out of your control that will impede on your happiness.
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But what about all of the things you are currently choosing that are stripping you of the potential to experience joyful living? What about all of the things you are NOT choosing that will bring you joy out of fear of straying away from someones idea of you or what someone else has told you to be?
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Who are you really?
How are you really?
What actually lights you up and brings you purpose?
What are you truly passionate about?
What brings you the most joy, makes you feel the most excited, brings you the most peace?
What would your 5 year old self want you to do to have the most fun and be the most joyful?
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Any actions you are taking, beliefs you are holding onto, or roles you are playing that don’t empower you, don’t push you closer to joy, or don’t feel good to you, is because they are not meant for you.
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Allow your feel-good emotions and 5 year old self to be your north star for rediscovering who you are in your truest form. And start choosing her💛

19/11/2021

the most annoying thing about nutrition is that there is no right answer👇🏻
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And I can assume that as a person who eats and wants to be her healthiest, happiest self, that can be a real pain in the ass for you.
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My most used phrase is “it depends”.
Because, well, it usually does.
It depends on many factors.
From where the food comes from, how it is processed, how much of something you’re consuming, what your symptoms + goals are… down to how you and your body feel in relation to what you’re eating + doing and the intention behind your choices.
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I can educate you on how your body works on a cellular level, on how different foods “work” in the human body, how to, by the textbook, consume and act to be your healthiest self.
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But at the end of the day you are you. You are the only one who will ever have the incredible opportunity to live in your body.
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And so while I’m obsessed with giving you the education and the tools, I’m also obsessed with empowering you to step into your own personal power. By guiding you back home to yourself so you can be your own healer.
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Taking ownership of your own body. Relearning what it means to you to truly feel good.
What makes YOU- the consciousness, the spirit, the unique being- feel good.
What brings you joy and peace of mind and freedom.
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What makes your body feel good, what makes you to feel good in your body, and what allows you to do both of those things while still embodying the most joyful version of yourself.
What allows you to create and live an extraordinary, joyful life, as you define it.
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And allowing THAT to be your guiding light towards what is “right” for you.
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Because following your feel good will always be the healthiest choice you make💫
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11/11/2021

I was listening to an interview with yesterday and I have hard truths i'm not willing to sugarcoat👇🏻
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she is quite literally known for being beautiful. She even shares that she’s lived her life being seen as a mannequin, as nothing more than a pretty face and beautiful body.
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And yet she shared that she struggles with her relationship with her body.
That when she posts on Instagram, she fears being picked apart. Fears her body isn’t good enough.
She’ll take picture after picture trying to get the one that will receive validation and avoid judgement.
Her struggles and hardships are invalidated because she has the “perfect” body so "how could her life be hard? How could she be unhappy"?
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There are so many valuable lessons to be found in this. Starting with, how dare we invalidate anyone’s feelings and struggles EVER but who are we to assume just because someone is physically well-off, they do not struggle?
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What your body looks like does not equate to how happy you are.
What your body looks like does not equate to how confident you are.
How much validation you get from others for the way you and your body looks does not result in you feeling happier, more confident, more carefree.
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It has absolutely nothing to do with the physical appearance or shape of your body.
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It has EVERYTHING to do with the shape of your thoughts about yourself.
The relationships you have with your body and yourself as a unique human body.
The beliefs and perspectives you have about your worthiness, your enoughness, and your value.
Taking care of your physical body from a place of love and intention vs. fear and punishment.
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All things that are not automatically changed if you were to magically drop into a supermodels body.
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Takeaways for perspectives of all kinds:
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➝Stop comparing yourself to people online. It is poison. And you don’t know what they’re going through.
➝Stop assuming anything about others lives based on their external appearance.
➝Stop invalidating others feelings because of your own insecurities.
➝Stop chasing happiness and confidence through s**tty diet after s**tty diet.
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09/11/2021

The journey home to my body was anything but instant and easy👇🏻
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It wasn’t a matter of stumbling upon lost motivation, the perfect diet, the right timing, or any other external factor.
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It was long and treacherous.
For me, i had to arrive at my rock bottom before i could build my way up.
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My journey to the breakdown included years of abusing my body, sacrificing my joy, disconnecting from my life.
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Punishment.
Eating disorders.
Self loathing.
Disrespect.
Obsession.
Confusion.
Frustration.
Missing out on experiences.
Tainting what should have been core memories.
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Coming back home to my body- to feeling I belong, feeling confidence, fostering genuine love for myself- it was so much deeper than just food.
So much more than just one day waking up to accepting my body the way it was and saying I achieved “self love”.
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It included years of…
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Facing emotional voids and energetic blocks.
Dismantling limiting beliefs.
Building a relationship with myself.
Unlearning food rules and relearning the intuitive nature of my body and the divine relationship between food and the body.
Healing my hormones, gut, and the damage of chronic stress.
Unveiling my authentic self and giving her permission to lead me into living in alignment.
Leaving behind toxic patterns, habits, and people and finding what makes me feel most vibrant.
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It included pushing myself into spaces of discomfort.
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Because I wanted more.
I wanted to live life vibrantly. Joyfully. To feel whole. Fulfilled. Genuinely and unapologetically in love with me.
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I wanted more than giving up my life to live in a smaller body.
I wanted to live an extraordinary human experience in a body I felt at home in.
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Something, you too, unknowingly or knowingly desire.
and are capable of.
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Choosing the diet with empty promises, waiting until the “right” time, even giving up on yourself may appear easier.
But by choosing easy, you are sacrificing better. You are sacrificing truly embodying what it means to feel good.
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Take a trust fall. Lean into the discomfort. For that is where you will find freedom and peace.
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With love + sunshine 💛
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05/11/2021

I remember what it feels like to think “this is just what it is”.
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To feel like you are destined to always...
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Quit on your health goals
Feel controlled by cravings and obsessive thoughts about food
To self-sabotage over the holidays or when life gets busy
To feel like you’re drowning in stress and overwhelm
To feel constantly tired
To lack confidence
To struggle with your body
To struggle with your happiness
⠀..Who said?
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Who told you that this is just the way it is going to be for you?
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You don’t need to be anyone else
You don’t need to become something else
You don’t need to wait for an invitation to become the version of yourself you want to be
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To start showing up for yourself in the way that you’ve always wanted to.
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You are a human being with a body.
You are a human being with the power of choice.
You are a human being with the ability to take action.
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You have everything you need right now to make your health, your confidence, your happiness, your feel-good a priority.
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And as a matter of fact, it is your DUTY to.
Because you were not gifted this human experience to settle into struggle.
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You were gifted this human experience to feel joyful, to live a high quality, vibrant life.
You were gifted this incredible body to experience this life, and it is your duty to keep it feeling good so you can live fully.
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It’s not “cool” to take care of yourself and it’s not “cool” to treat your body carelessly.
What is cool is you choosing for yourself that you deserve to live in a body that feels good and that you feel good in.
To choose to create a human experience for yourself that feels extraordinary to you🦋

02/11/2021

stop putting the fate of your health in the hands of the people who associate health with being adequately medicated.
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There is a time and a place for medication. 100%.
But while modern medicine has allowed for us to live longer lives, many of us are spending this time suffering more.
There is a huge difference between being alive and living a high quality, vibrant life.
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The top causes of death in our country right now are inflammatory diseases. Diseases that can absolutely be prevented by nutrition and lifestyle factors. and yes, this even includes mental health issues.
By focusing on physical, mental, and spiritual health and well-being.
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The reason this is not at the forefront of the conversation around health is because… treating disease is a lucrative business. Medication is a money-maker.
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Preventing disease from occurring in the first place by empowering humans to nourish their bodies, manage their stress, focus on their mental wellness, spend more time connected to nature… is kind of a c**k block for the pharmaceutical industry.
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I heard this quote the other day and it could not be more true: There is no case of cancer that has been caused by a lack of chemotherapy drugs. No case of diabetes caused by a lack of diabetes drugs. No care of heart disease caused by a lack of statin drugs.
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And so why is the conversation solely around how to treat these diseases vs identifying the CAUSE of them, and healing from the root?
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Then why aren't we empowering others to work with the beauty that is our biology and nature to be proactive in preventing the development of these diseases in the first place?
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You are not as helpless and incapable of taking control of your health as it has been made to seem.
You just have to start making your body and your health your own business.

22/10/2021

7 pieces of advice to stop giving a s**t about what others think of you 👇🏻👇🏻👇🏻
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💫People’s projections are their perceptions of themselves. Do not allow someone else’s insecurities to define YOUR truth.
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🦋You have zero control over what goes on in someone else’s head. And it is not your job to make them think any differently about you. Don’t waste any more time making yourself feel smaller in hopes of controlling the uncontrollable.
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🌱Someone else’s words cannot hurt you. It’s your thoughts about the words they are saying that hurts you. You have the power to choose new thoughts. Pick ones that empower you to be authentically you.
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🌕Choose people who make you feel loved and accepted unconditionally. Set strict boundaries with people who don’t. Protect your feel-good.
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🌊You are not here to please anyone but your own damn self. People may judge and they very well may not. Either way, it's your job to give yourself the unconditional love and acceptance you deserve.
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☀️There isn’t a right or wrong way to act, to be, to look… no one gets to write the story of what is “right” for you. We are all unique souls in unique earth suits living our own unique human experiences and that is what makes life so damn interesting and fun
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💛There are so many other extraordinary things you can be doing and chasing and experiencing and dreaming of besides worrying about what another ant of a human being living on a floating rock may or may not be thinking about you. life moves quickly and each moment is precious. You will not look back at 95 years old wishing you did more to impress and be accepted by other people. Change your perception of yourself. Change your narrative. Live your life. And make it one that feels good as f**k to you.

Katie Hottel Nutrition, LLC

10/01/2022

04/01/2022

31/12/2021

15/12/2021

03/12/2021

19/11/2021

11/11/2021

09/11/2021

05/11/2021

02/11/2021

22/10/2021

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