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Katie Vigesaa RD

Online Nutrition Course to Restart Your Metabolism

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    • Happy Healthy Guts
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  • Happy Healthy Guts
  • About
    • Meet Katie
    • Work With Me
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Blog

Topics:     Metabolism     Recipes    Intermittent Fasting     Food Freedom    Faith


Best You Plan - Individual Access

Weight & Hunger: Not a Willpower Problem

Tears of Desperation She sat there in tears, desperately trying to explain how she was TRYING…

Weight & Hunger: Not a Willpower ProblemRead More

Protein Hot Chocolate + Peppermint Whipped Cream 3

Protein Hot Chocolate + Peppermint Whipped Cream

Who doesn’t love a delicious and warm cup of hot chocolate this time of year?! My…

Protein Hot Chocolate + Peppermint Whipped CreamRead More

Is lack of planning making you eat frozen pizza again?

Is lack of planning creating a frozen pizza habit?

You know you feel better when you eat better, so why is it always such a…

Is lack of planning creating a frozen pizza habit?Read More

Sweet or Savory Waffles

Savory (or Sweet) Breakfast Waffles

Know how waffles are really good but you usually go into a food coma after eating…

Savory (or Sweet) Breakfast WafflesRead More

I need to get something off my chest…

Friends — I. Need. To. Get. Something. Off. My. Chest. If you break your leg, you…

I need to get something off my chest…Read More

Is Sugar Making you Sad?

Is Sugar Making you Sad?

I remember sitting across the table from a client who was struggling with depression symptoms. She…

Is Sugar Making you Sad?Read More

Homemade Ranch

Homemade Ranch

Listen, I know you’ve been told to skip the creamy dressings, but I’m here to tell…

Homemade RanchRead More

Cravings aren’t a willpower problem 1

Cravings aren’t a willpower problem

Ok, let’s talk cravings. This is a topic that is near and dear to my heart…

Cravings aren’t a willpower problemRead More

Intermittent Fasting: Tips to Get You Started

Intermittent Fasting: Tips to Get You Started

The best of all medicines is resting and fasting” – Benjamin Franklin 2-3 minute read I’m…

Intermittent Fasting: Tips to Get You StartedRead More

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Instagram Inspiration

Hey! Share something on your to-do list this week! Hey! Share something on your to-do list this week! What are you trying to accomplish? I’ll go first 👇

✔️finish writing the week 2 Happy Healthy Guts Meal Plan
✔️finish the business tax info my husband keeps bugging me about 😝 bless those of you who already got yours done! 

Your turn! Share something you want to check off this week
Is your gut health suffering? Do you need a step b Is your gut health suffering? Do you need a step by step process to get a healthier gut? If that’s you, join my 6 week {beta} program for Happy Healthy Guts! We start March 20th. Gut health is important for total health! So if you also have inflammation issues, low energy, weight or blood sugar struggles, then focus on gut health first. 

Oh! And what’s in my bowl? Chili lime chicken, red wine vinegar macerated shallots, pepperoncinis, cucumber, garbanzo beans, a sprinkling of feta and a dash of *good* olive oil. Delicious and vibrant! Would work great for a meal prep lunch.
Client: “I’ve noticed I feel leaner on my carb Client: “I’ve noticed I feel leaner on my carb days, when I’m including the resistant starch”

Yes! Brilliant connection here. Let’s back track a bit.. resistant starch is a type of fiber. It resists digestion until it gets to the colon where it gets slowly broken down by our gut bugs (yay! Feeding the colon dwellers! They need to eat too, ya know!) this is great news for your health, and if it’s a goal of yours, fat loss efforts. 

Resistant starch has been shown to:
✔️ increase satiety 
✔️ reduce the energy harvest from your food… lower caloric load
✔️ reduce after meal blood sugars and improve insulin sensitivity 
✔️ increase the breakdown of fat 
 (And more!)

Resistant starch and it’s different forms are in foods like semi green bananas, cooked and cooled potato, rice, and oats, beans.

Is it a panacea? Nope, nothing is, but it definitely is part of the puzzle and can make a big impact. 

‼️Disclaimer: some people need to improve gut strength and digestion before adding a bunch of resistant starch foods.
Have you ever eaten a salad only for it to go righ Have you ever eaten a salad only for it to go right through you? Or felt like fiber does the opposite and s-l-o-w-s your digestion? Maybe even looking at Brussels sprouts makes you bloated! 

That is FRUSTRATING when you’re trying to include more veggies or plant matter to your diet! It might make you feel like your gut hates healthy foods! 

Guess what? Proteins are good for the gut, and so are fibers and plant matter. So how do we get your gut stronger so it can digest your food properly!?

Glad you asked! In my Happy Healthy Guts course, week 1 is going to cover inflammation in the gut lining. We have a specific eating plan, some optional supplements, and movement patterns to get us on the right footing. We need to start cooling that inflammation to set up gut healing appropriately. . There’s a step by step process, not a random hope and wish - try this or that approach. 

We start March 20th! (That’s next Monday!) are you in? Link in profile to learn more and sign up
🥳 Happy Healthy Guts {beta} is OPEN with LIMITE 🥳 Happy Healthy Guts {beta} is OPEN with LIMITED SPOTS 🥳

✔️If every time you’ve tried to eat more fruits and veggies, more fiber, healthier foods and you just end with worse digestion - this course is for you. 

✔️ If all your bloating and digestive distress is giving you anxiety and you’re always wondering where the nearest bathroom is, this course is for you.

✔️ if you’ve been told it’s normal to only 💩 every few days or once a week (it’s not 🫣) this course is for you

✔️ if you know that your poor gut health is impacting your total health (energy, weight struggles, insulin resistance) this course is for you! 

Let’s go! Starts March 20th with limited spots! 
Send me a message with questions or go here to sign-up Katievigesaa.com/happy-healthy-guts
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The Bristol Stool Chart is an accepted standard that can help us understand if our poop is healthy.

Bristol Stool Chart

There is hope for your  health! I know that you can lose weight and inches, and experience a transformed mindset and metabolism.

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Individual Nutrition Consultation 2


By submitting this form you are agreeing to receive emails from Katie Vigesaa, according to our Privacy Policy and Terms. You’ll receive a few emails a month with marketing information about upcoming courses, and educational health info. No spam!


Introduce Yourself! 3

We’re looking forward to the call coming up! Submit your question below and we might be able to cover it during the live session.

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