Katy Golik Health and Wellness

10/14/2026

I really don’t want you to spin your wheels spending time and energy any more on things that don’t work. There’s enough to figure out without wasting your effort on things that may actually backfire.

I’ve helped countless women understand how weight changes happen and how to approach weight loss, so understanding what actually works for weight loss is paramount to your success whether you’re in your 20s or if menopause is breathing down your throat.

You must take in fewer calories than you use (to lose weight (a calorie deficit), but these four tactics are NOT the best ways to do that:

1. Exercise. Important! But we adapt to it and can’t count on it to burn as many calories as we want. Plus, your watch is usually wrong about the calories you burned in your workout.

2. Adding protein. Also important! But if you just add it blindly you could be adding calories you don’t need.

3. Eliminating food groups. Helpful if you’re allergic to something. But if not, you will miss out on nutrients you need. And joy, which is probably worse.

4. Eating clean. Great if it gets you to eat more whole foods and nutrients. But it doesn’t mean low-calorie and can be the opposite.

Follow if you want to understand weight loss, make a plan that will work and stick, and get on with your wonderful life.

10/14/2026

A GLP-1 is NOT a one-stop-shop.

It is ONE TOOL among many that are vitally important for optimum wellness, and health coaching is one of those. Accountability, brainstorming, managing obstacles, considering values and preferences - these take a client on a GLP-1 to a whole new level.

You want results. Which I assume is looking good and being well and having actual energy to live your life and hike mountains and travel and such. Same same. Don’t settle for less. And definitely don’t settle for being a skinny bag of bones without the zest and strength to live life to the fullest.

As a National Board-Certified Health & Wellness Coach (a real credential by the National Board of Medical Examiners, FYI) I believe in what I do and I know it changes lives.

DM me if you want to change yours or comment CHANGE and I’ll send you some info. You deserve it.

09/18/2026

Unless you’re doing surgery or you’re throwing darts with Ted Lasso, perfection tends to slow progress, leads to patterns of stops and starts, and in the end makes you feel unable and broken. It also keeps you from asking for help, which is something that can really catapult your goals forward.

Honestly, it’s also boring.

I’m not good at a lot of things, but I am good at helping people make their goals a reality. So trust me on this one:

You don’t need to be perfect to make progress.

You can walk the shorter route, you can do 2 sets instead of 3, you can add an egg to your pizza for breakfast. It still counts if you can only do Pilates once this week. Build the muscle of showing up even if it’s a little, because it all adds up to a lot. I’ve seen it with dozens and dozens of clients - showing up is so much more empowering and momentum-building than that one perfect day it all came together.

Save this for yourself. Send it to a friend. Spread the word.

I believe in you🤍

09/11/2026

Lunch is annoying. You’re not dying of hunger, but you need to eat. You cannot eat Wednesday’s leftovers one more time, and you’re going out tonight so you’re trying to be smart now because you’ll eat out later.

Introducing the Good Enough Meal. It’s not perfect. It’s not gourmet. But it is good enough, and you need to give yourself this option. It’s somewhere between grabbing random handfuls of things and making something that has a name. Perfect for students, moms on the go, perimenopausal brain fog sufferers, and empty nesters.

Just get in some fiber and some protein and be done with it. It doesn’t have to go together. You probably wouldn’t serve it to a friend, but it checks the boxes and gives you what you need.

Save this for your next lunch slump. And I HIGHLY recommend you get some marshmallow fluff in your life.

09/09/2026

I just can’t with all the dumb rules that basically just distract us from what actually matters. Peri- and menopausal women are an easy target, but I hear from my college and younger clients they feel targeted, too. Sheesh.

Life is short. And precious! I don’t have time for lies and neither do you. We’ve got much more interesting things to focus on, so we put our blinders on and hope the algorithm sends us more Bumpy the Hippo content.

You already know what to do. You simply need to find a way to follow through. I’m here to help when you need it, whether it’s for an hour or for the long-haul. You can find what you need in my bio.

And for real - SAVE this for when the lies threaten to steal you away from really matters.

09/08/2026

Welcome to my garage gym where it’s 100 degrees and I have thoughts you need to hear.

You’re probably not as active as you think you are. There. I said it.

And your metabolism is not broken😉

This is why understanding how metabolism works is so important. It’s what I’m doing here so stick around.

09/06/2026

08/11/2026

You know what? Giving out compliments that come to mind is a very good idea.

And since I’m a health coach, I’d like to point out that if you’re not using your brain power trying to figure out how to keep yourself healthy then you can use it for better things like telling someone on your walk that purple is her color.

Follow if you want to use your brain like that! I know I do.
And a shoutout to the darling girl Leila Bakery & Cafe who likes my Greek profile💙🇬🇷 Also the vegan blueberry scone today was elite.

08/06/2026

I’m so tired of the fitness advice for women that assumes we cannot handle stress. Cycle synching is one of those, saying we should lower intensity during parts of our cycle. This is not proven, it’s distracting, and it makes women unnecessarily do less.

You are not a delicate flower🌸

Confusing advice for women of all ages - I hear this from girls in their 20s AND their 50s - causes fear about cortisol, hormones crashing, metabolism declining, and belly fat mounting and tends to take focus away from what is necessary for health. It pushes our healthy routines and habits to the side while we worry about things that don’t matter.

It’s my job and my JOY as a board certified health coach to help women filter information through a grid of evidence-based truth, make decisions for themselves, and follow through. If you feel exhausted, adjust. If you need rest, take a break. But don’t let a program or device tell you how to feel and make your decisions for you.

Save this to remind yourself later and send to someone who needs to hear it👊🏻👊🏻

And always, if you have real concerns about fatigue, your ability to handle stress, or your hormones, find a doctor you trust🤍