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Healthy Eating For Smart Women — Health & Fitness
Healthy Eating For Smart Women

How can I eat healthier without falling off track? How do I lose weight without getting rid of my favorite foods? How can I eat the right foods, while still enjoying foods I love? How do I stop overeating and emotionally eating? How can I begin (actually) loving my body?

And the most important question, can I really learn to eat healthy without feeling restricted and overwhelmed?

These are just a few of the big questions that Certified Health Coach, Kat Rentas, answers in the Healthy Eating for Smart Women Podcast.

Each episode is designed to give you actionable steps each week so you can change your eating habits forever.

Kat’s specialty is helping high-performing women work through their unique food & body challenges, so they can become a naturally healthy eater.

Are you sick of attempting diets that feel boring and restrictive? Feel like you’re always picking up healthy eating only to put it back down a week later? Want the steps to taking your power back over your food choices?

This podcast will allow you to take immediate action on changing your eating habits without restriction or overwhelm. So, you can finally make healthy eating feel easy, enjoyable, and effortless for you.

Learn more at KatRentas.com.

Copyright: © All Rights Reserved 2022

Latest Episodes:

213. Being In Charge of Your Eating Habits Oct 01, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

You step on the scale and see you're down a few pounds. Relief floods in. You think, "It's working!"

But a week later, the number stalls…or you overeat…and suddenly the perspective totally shifts. You think, "I've ruined it. I'm back at square one."

The truth is, this isn't about the results you want. It's about how you relate to your progress and whether you're parenting yourself or letting your emotions call the shots.

In this episode, you'll learn:

→ The difference between Child Mindset (emotional highs and lows) and Parent Mindset (steady self-leadership) → Why excitement and panic aren't reliable fuel for long-term change → A simple framework for staying grounded when results aren't immediate → How to hold space for your emotions without letting them drive the process

Being in charge of your eating doesn't mean being perfect or emotionless. It means knowing how to parent yourself through your weight loss journey — even when the child part of you wants to spiral.

Learn more at: https://katrentas.com/in-charge-eating-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

212. Your Weight Loss Focus Sep 24, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

You tell yourself you just need to be more consistent with healthy eating.

But usually, what that really means is: "I need proof I'm doing it right."

You're chasing the feeling of being "on track," of feeling accomplished, of not falling behind. And when life gets messy, that focus only piles on more pressure.

The problem isn't that you can't be consistent. It's that your brain is solving for your self-worth instead of solving for your actual result.

In this episode, you'll learn:

→ The difference between a self-worth focus and a results focus with weight loss → Why "I just need to be consistent" keeps you stuck → How the most successful clients move forward even when they fail → A simple shift to help you stay in motion instead of in a spiral

Because weight loss doesn't happen from being perfect — it happens from learning, adjusting, and taking the next step forward again and again.

Learn more at: https://katrentas.com/weight-loss-focus-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

211. How to Handle Cravings After a Long Day Sep 17, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

It's the end of the day. You've been "on" since morning. You've been working, checking off to-dos, and holding it together.

And then you sit down on the couch, and suddenly the only thing that sounds good is food.

You're not really hungry. But you're tired. You're tense. You want relief.

And before you even realize it, you're through a meal that while comforting, you barely even tasted.

This isn't about not having willpower. It's about emotional depletion.

In this episode, you'll learn:

→ Why cravings show up at night even when you've "done everything right" all day → How to pause long enough to figure out what you're actually needing → A simple way to eat at night without guilt or spirals → Other rituals you can lean on so food isn't your only source of comfort

Nighttime cravings don't mean you're failing. They're just natural signals when your body is asking for attention.

When you know how to respond with intention instead of desperation, evenings stop feeling like the hardest part of the day with healthy eating.

Learn more at: https://katrentas.com/cravings-long-day-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

210. Getting Back On Track After a Weekend Binge Sep 10, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

It's Sunday night and you're sitting with that heavy feeling in your chest after a weekend of overeating.

The shame creeps in. Your brain is already planning how you'll "fix it" tomorrow. No breakfast, an extra workout, maybe stricter rules this week.

You tell yourself you'll start over on Monday.

But here's the truth: the binge itself isn't the problem.

It's how you respond to it that either keeps you stuck in the cycle or helps you get back on track with your goals.

In this episode, you'll learn:

→ Why one weekend doesn't erase your progress → The difference between "fixing" a binge and actually getting back on track → What to do Monday morning that grounds you instead of punishes you → How to rebuild self-trust even after overeating

Getting back on track isn't about hustling harder or forcing discipline. It's about practicing calm, present leadership with yourself so you keep making progress.

Learn more at: https://katrentas.com/back-on-track-weekend-binge-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

209. How to Eat Healthy at Restaurants Sep 03, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

You're sitting down at a restaurant with loved ones. The menu's in front of you, but your mind is already spinning.

You start scanning for the "healthy" options, wondering if you should just order the salad…even though you don't want the salad.

Or maybe you've already decided to just "let it be a cheat meal" and deal with the guilt later.

The whole time, you're not really enjoying yourself, you're attempting to control yourself.

You're ruminating on the best decision, worrying about how you'll feel after, and making estimated calculations of how to "make up for it" tomorrow.

It's exhausting. I get it. And, there's deeper things at play here that go past the choices on the menu.

In this episode, we're talking about a different way to approach restaurant meals.

You'll learn:

→ How to make decisions from your body's needs instead of pressure to "eat the right things" → A simple way to enjoy foods you love without eating past fullness → How to stop using restaurant meals as a test of your "discipline" → The check-in moments that keep you present and in control of your meal

Restaurants aren't a break from your healthy eating habits. They're a chance to practice them in real life, with real food, in real moments.

Learn more at: https://katrentas.com/eat-healthy-at-restaurants-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

208. What to Eat When You're Too Busy Aug 27, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

Feel like your busy workday keeps getting in the way of eating healthy?

You rush from meeting to meeting, power through your hunger, and suddenly it's mid-afternoon and you're starving — reaching for whatever's closest just to make it through.

Food becomes an afterthought, and the cycle of exhaustion and impulsive eating keeps repeating.

In this week's episode, we're talking about how to eat well at work even when your schedule is packed and you don't have time for a "real" lunch.

You'll learn:

→ Why skipping meals isn't about busyness or productivity → How to make supportive food choices, even without a perfect plan → A practical way to check in with your body during the workday → What to do when you didn't prep anything and need to eat on the fly

You don't need more time in your day to eat healthy. You need tools that help you stay connected to your eating habits, no matter how full your calendar gets.

Learn more at: https://katrentas.com/what-to-eat-too-busy-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

207. Healthy Eating Without Obsessing Aug 20, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

Ever feel like trying to eat healthy just makes you obsess more?

You start out with good intentions — meal plans, clean ingredients, balanced portions — but suddenly food is taking up all your brain space. Instead of feeling satisfied, you feel anxious, rigid, and burned out.

This week on the podcast, we're talking about what it actually means to eat healthy without obsessing and how to build habits that feel supportive, not controlling.

You'll learn:

→ Why obsession with food is often a sign of mistrust, not discipline → The subtle ways control shows up in your daily thoughts about eating → A new framework to help you feel nourished and mentally free → How to bounce back from "imperfect" meals without spiraling

You don't need more rules or a stricter plan. You need a way of eating that feels flexible, grounded, and safe so healthy eating can finally feel natural.

Learn more at: https://katrentas.com/healthy-eating-obsessing-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

206. The Truth About Snacking And Weight Loss Aug 13, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

Ever feel like snacking is what's holding you back from weight loss, but no matter how hard you try to cut it out, it keeps creeping back in?

You're trying to be disciplined, avoid "mindless" eating, and stay on track, but then you find yourself raiding the pantry at 4PM or grabbing something between meetings. And the guilt cycle starts all over again.

This week on the podcast, we're unpacking the truth about snacking and weight loss and why the solution isn't cutting it out, but learning to do it differently.

You'll learn:

→ Why snacking isn't the enemy when it comes to losing weight → How to tell the difference between physical hunger and emotional depletion → A simple framework to help you decide what to snack on (and when) → The mindset shift that helps you eat without shame or second-guessing

You don't need to stop snacking to lose weight. You just need to start listening to what your body actually needs and respond with care, not control.

Learn more at: https://katrentas.com/truth-about-snacking-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

205. How To Stop Feeling Guilty About Food Aug 06, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

Ever feel guilty after eating something "unhealthy", even when you're not on a diet?

If part of you wants to feel more relaxed around food, but another part still feels like you've done something wrong…this episode is for you.

You'll learn:

→ Where food guilt actually comes from (and why it's not your fault) → The two hidden types of guilt women experience around food — even without dieting → How emotions like guilt and shame are created by your thoughts (and how to shift them) → A simple mindset shift that helps you trust yourself with any food, without judgment

You don't need more willpower or another plan to stop feeling guilty. You need a new way of thinking about food and this episode will show you how.

Learn more at: https://katrentas.com/stop-feeling-guilty-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

204. Healthy Eating on Vacation Jul 30, 2025

Show notes

💡 FREE COURSE: Solve Your Food Struggles In 5 Days

Take the next step and start making healthy eating easier today.

Access my free video series now: https://katrentas.com/course

—

🎙️IN THIS EPISODE:

Going on vacation and wondering how to eat healthy without starting over when you get back?

If part of you wants to "just enjoy it", and another part is scared to lose all your progress, this episode is for you.

You'll learn:

→ Why eating healthy on vacation has nothing to do with being perfect → How to enjoy the foods you're looking forward to without losing control → The exact mindset that lets you lose weight even when life is unpredictable → What long-term success actually looks like (hint: it's not all-or-nothing)

You don't need to give up your goals to enjoy vacation and you don't need to give up vacation to reach your goals. This episode will show you how to do both.

Learn more at: https://katrentas.com/healthy-eating-vacation-podcast

—

❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast.

I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show.

They're extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated.

Finally, don't forget to subscribe to the podcast to make sure that you never miss an episode!

—

📱STAY CONNECTED:

Website: https://katrentas.com

Instagram: https://www.instagram.com/katrentas

Coaching: https://katrentas.com/membership

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