The Nourished Mind

The Nourished Mind:

The last ‘diet’ you’ll ever need to go on.


Hi, I’m Kate, creator of The Nourished Mind curriculum and health coach teaching women to create sustainable solutions for their fitness and nutrition.


I HATE diets.  Because a) they don’t work long-term and b) they keep us struggling with all-or-nothing approaches and thinking that take a toll on our metabolism as well as our sanity!


The Nourished Mind was born out of my passion for making sure women have the tools and strategies they need to (finally!) be successful with health, weight loss ad body change.  The program is a true forever-solution.



I grew up struggling between eating to deal with my emotions and wanting to look like the women I saw in magazines and movies, swinging back and forth between overeating and using some form of diet or pill, always feeling at war with myself.


Scan 4

At age 11, eating to deal with my emotions had already become normal.

I dieted and searched for and tried every everything that seemed like it *might* work because of two main things:

1.  I wanted to get rid of the ‘Not Good Enough’ feelings, and I thought being ‘skinny’ would be the cure


2.  I thought everyone else had the answer, and I believed I had no idea (or control of) what I was doing



I spent YEARS trying diet after diet and pill after pill, trying to find to find the one that would ‘work,’ the one that would make my body behave the way I wanted it to, the one that would make me feel good about myself and like my body.



Except it doesn’t exist.



At a certain point, I just got sick of struggling so hard to adhere to other people’s diet rules.

I got sick of trying to make my body be the size, shape and leanness that other people praised and said was good enough.

And I HATED seeing my *amazing* clients struggling to like their own bodies, asking for the ‘right’ way to eat so they could finally lose weight or body fat, not trusting their own food choices and doubting their self-worth.

So I decided to educate myself about nutrition, behavior change, how to create healthy and lasting habit changes, and cultivate self-trust.

I decided to make my own rules for how I should eat and developed my own opinion about how my body should look.

The result of my years of research and practice is The Nourished Mind, a system for helping women find a balanced way of eating that they can follow for a LIFETIME.

Through following The Nourished Mind curriculum, women will learn to really trust themselves, trust their judgment about what’s best for them, to work in partnership with their bodies instead of warring with them.



  • Never feeling bad about what you eat again

  • Being able to eat your favorite treats each week–without guilt or shame

  • Being able to make healthier food choices ‘on the fly’ without stress

  • Having go-to methods for dealing with cravings and emotional eating urges effectively

  • Staying at a healthy and stable body weight or size with ease

  • Always feeling confident about making the choices that are best for your body, no matter what age you are or lifestyle change you might experience


What is The Nourished Mind?


The Nourished Mind is a 12-week personal coaching program that teaches women the skills they need to never diet again, and empowers them to trust themselves to make the healthy decision around food 90% of the time, and to learn to embrace their body.

Through a guided curriculum and a coaching call once every two weeks, we work together to create livable, helpful habit changes that match the needs of your unique body and lifestyle.

The Nourished Mind is made up of 6 Modules, designed to address effective habit change, practical nutrition knowledge and tools, and your mindset–how you think about food, eating, and your body.



Module 1:  Knowing Your Story, Owning Your Present

  • current eating pattern analysis
  • reflecting on personal diet and body image history
  • current self-talk messages, how you view your body and feel about yourself
  • choosing ‘first best thing’ to do (first habit change goal)


Module 2:  Building Better Self-Awareness

  • identifying and understanding true hunger cues
  • testing, evaluating hunger levels
  • SNAP technique
  • telling the difference between physical and emotional hunger
  • next ‘best thing’ to do (next habit change goal)




Module 3:  What’s Enough (Enough is a Feast)

  • identifying fullness cues, feeling satiated
  • mindful eating tools
  • self-compassion/self-acceptance vs. complacency
  • macronutrient basic needs (and how to get them)
  • next ‘best thing’ to do (next habit change goal)




Module 4:  What’s just right for YOU

  • identifying appropriate portion sizes
  • post-meal physical responses (how you feel after you eat)
  • macronutrient ‘tweaking’
  • letting go of ‘perfect’
  • next ‘best thing’ to do (next habit change goal)



Module 5:  Treats & Cheats:  Handling ‘temptations’

  • MEDs and testing yours (Minimum Effective Dose)
  • how to deal with cravings
  • responding to social/family/peer pressure
  • cultivating self-trust
  • avoiding the comparison trap
  • next ‘best thing’ to do (next habit change goal)




Module 6:  Eating for Life & Staying in Balance

  • balance in daily/weekly nutrition (90/10 approach)
  • dealing with ebb and flow of life and adjusting needs
  • recognizing potential pitfalls and challenges
  • avoiding saboteurs
  • being the pitcher
  • how to keep choosing the next ‘best thing’ to do




After 12 weeks, you’ll be able to:


*Understand and recognize hunger and satiation (fullness) cues

*Understand your individual macronutrient needs

*Experience an improved body image and self-concept

*Trust yourself to make healthy food choices 90% of the time–without stress

*Practice healthier, positive thinking habits

*Continue making healthy habit changes and troubleshoot ON YOUR OWN using the skills you’ve acquired!


Why trust me?


I’ve spent the past 10 years learning how to eat better, cook better, shop better and choose better.

I’ve spent the past 6 years learning to listen to my body better, to understand true hunger cues, and what full–but not stuffed–feels like.

I’ve spent the last 6 years learning how to differentiate between being physically hungry and needing something emotionally.

I’ve spent the last 4 years learning how to coach clients effectively, learning more about nutrition, more about the behavior change, motivation, and lasting habit change.

And I’ve been in your shoes.  I know the struggle to find what works best for you, and I’ve found a balanced system that puts you back in charge of your own eating and thinking–a system that you can adopt and stick with for life.




Who is The Nourished Mind for?


–>Women who are tired of struggling and suffering through dieting and beating themselves up

–>Women who are looking for accountability and guidance from someone who’s been there

–>Those ready to learn how to create their own sustainable nutrition lifestyle change instead of following a meal plan

–>Women with emotional eating, behavioral/mindset roadblocks

–>Women who are open to learning new tools to think and feel better about their bodies

–>Women who want to learn to like and appreciate their bodies, not fight with them



Who is it NOT for?

  • Women looking for any kind of quick fix 
  • Women looking for meal plans
  • Women who aren’t ready to take ownership of their behaviors
  • Women who aren’t really ready to change
  • Those not willing to use new tools and techniques to build self-awareness



What this coaching program includes:

==>2 coaching emails with ready-to-use tools and techniques delivered to you each week

One of the emails each week will focus on one aspect of nutrition education and give you tools you can use right away to improve your eating patterns and make informed choices about what you eat, how much, and when.

The other email will focus on the emotional-behavioral element of change, and you’ll get exercises, tips and techniques for making peace with your past, developing a positive body image, healthier ways of dealing with emotions, and a long-term vision of how you want to be living in 5, 10, 15+ years.

==>A 45-minute coaching call with me every two weeks (6 calls total) to give you accountability, support and guidance through your personalized habit change efforts

On these calls we’ll talk about what your biggest nutrition challenges are, and how to start making simple changes that have a BIG impact on how you feel, both inside and out.

We’ll work together to set goals and create the steps you need to take to achieve those goals, one goal at a time.

We’ll talk about how to cope with any obstacles you might face and strategize ways you can overcome them.

You’ll have a partner and coach in your corner, supporting you all the way!

By working systematically, making one change stick at a time, we will create a system of healthy habit changes that help you create the diet you need and the lifestyle you want, long after our 12 weeks together is over.

**Enrollment is now closed, but hop on the waitlist here to get priority access and deals not available to the public, as well as lots of useful tips, tricks and techniques delivered to you weekly**

The Nourished Mind Wait List:


What people have said about working with me:


I immediately felt completely comfortable with Kate. There was no warm up period with her i


Kate changed my very perception of what fitness means, and taught me that comparison -4



How is this program delivered?

Upon purchase, you will receive an email asking you to opt-in to an email list. This is how you will receive your two coaching emails each week, as well as all relevant communication from Kate.

Click to CONFIRM your email so that your subscription is live (don’t forget to check your ‘junk’ mail, too).

Your first email will come soon after you confirm, with information about when the program will start and how to schedule coaching calls.  After that, you will receive all coaching emails on Wednesdays and Saturdays for the next 12 weeks.

Any questions about the program or any issues you encounter when getting started can be directed to me at!

**Enrollment is now closed**

**Get on the wait list here to get priority access when the program opens again.  I’ll be sending tips, tricks and techniques about all things fitness and wellness each week!**

The Nourished Mind Wait List:

#TheNourishedMind: The last ‘diet’ you’ll ever need to go on.



DISCLAIMER: This course is not designed to diagnose or treat those suffering from clinically-diagnosed eating disorders. The information enclosed in this course is for educational purposes only and Kate Whetsel takes no responsibility for the choices that you make with your nutrition. By enrolling in this course, you acknowledge that you alone are responsible and if you have questions, you understand that you can and should consult to your physician. If you feel like the above statement cannot be or is not true for you, please do not enroll in this course.