To eat when you're hungry and stop when you're full is one of the most natural things in the world.
How can we come back home to this simple, peaceful way of eating?
This episode is a really important piece of that puzzle.
Listen now!
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I used to feel so weak around certain foods. Which ones are most triggering for you?
For me it was anything sweet. Cookies, cupcakes, ice cream … all it took was ONE to open the floodgates. But it still continued to evolve over time. Then it became peanut butter. And pizza. And chips. It was like I could get addicted to anything.
Even if none of my “trigger foods” were in the house, I'd eat ANYTHING else … like 3 bowls of cereal (and still feel powerless around that.)
I believed I had no control around food for 4 main reasons:
1- Because I’m a foodie and I love the taste
2- Because the foods were chemically addictive
3- Because I have no willpower
4- Because I’m a food addict
Turns out, NONE of those things were actually true. And my clients who overcame 20+ years of food struggles were shocked to see none of those were true for them either.
In this week's podcast episode, I'm going to show you 3 DEEPER reasons why you're feeling this way around certain foods ... AND the 3 core shifts you need to change that.
These 3 shifts will allow you to live in peace with these foods. How to eat a few bites, enjoy it, and move on.
And believe it or not, this method is actually MORE doable (and lasting) than trying to forbid these foods forever.
“My brother called me a fat cow.”
Today, my client Hannah shares her raw, honest journey from childhood food struggles to her quest for true peace and freedom.
She explains what led her to take extreme weight loss measures that eventually backfired — to the point where she was even eating in her sleep! 😴🧁
But that’s not how Hannah’s story ends.
She openly shares what helped her finally find true peace with food for the first time, even after decades of food prison. 🚀
Tune in now! 🎧
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Welcome to the Binge Eating to Food Freedom Podcast!
This podcast is designed to help you set yourself free from your destructive eating patterns.
This episode contains what I wish I knew, back when I was battling cravings every night, praying for an answer.
Listen to this episode first, and then enjoy the others.
Love, Katie
PS On Saturday mornings, I sent out an email with new tips and insights. If you'd like to be on that list, make sure you sign up here: katiepapo.com/resources
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"Why do I keep doing this to myself!!" 🤦🏻♀️
If eating like a “normal” person is the one thing you can’t figure out (despite being smart, self-aware, and capable in so many other areas) … this episode is for you.
We’re exposing the inner mechanisms at play in your body and brain that drive the binge cycle.
Because once you know the truth, you’ll see the path to your freedom.
You’ll learn:
What’s really happening inside you that leads to bingeing (it will make so much sense once you get it)
The real reason food feels so emotionally charged, and how to change it
What internal shifts you need to make so the binge urges don’t even show up in the first place
Get ready for a serious paradigm shift.
🎧 Listen to the new episode now.
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👉 What does it really take to create success — on YOUR terms, in a way that feels aligned and fulfilling?
To explore that, I sat down with someone who helped me more than he probably even knows: Russ Ruffino, founder and CEO of Clients on Demand.
(BTW last I checked, his business was generating over a million dollars per month — yes, per month!)
Here’s how I met him…
Back in 2018, I brought my business online for the first time. And I quickly realized... I had no idea what I was doing. 😅
So in 2019, I hired Russ’s team to help me learn Facebook ads. And they delivered—big time. I ran ads for about two years.
But what REALLY changed my life was witnessing the way Russ thinks about success, leadership, and integrity.
Now, this episode isn’t about chasing money or hustle culture.
It’s about:
✨ Growing into your full potential
✨ Defining success in a way that feels good and right for you
✨ Feeling rich in all areas of life — your health, your purpose, your peace
Whether you’re on a healing journey, building something meaningful, or just figuring out what’s next—this conversation is for you.
Learn more about Russ Ruffino and his work: clientsondemand.com
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It has now been 5 full years since Amy freed herself from binge eating.
Food no longer occupies her mental or emotional energy. She’s free.
In this episode, Amy’s sharing the insights that truly made a difference for her in the hopes that her story will help you too.
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I’ve been doing this for 10 years and it changed my whole life. My goal is that by the time you finish listening, you’ll feel SO MUCH MORE EMPOWERED around cravings and can truly see how your peace and freedom is within your reach.
Tune in!
PS Part 1 was last week’s episode, so make sure to listen to that too!
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Food cravings. The bane of my existence for years. And I know they suck the life out of you too.
That’s why I’m dedicating not one, but TWO full podcast episodes to cravings — because this topic is that important.
In this first episode, we dive into one of the biggest reasons cravings feel so strong and so hard to resist.
We’re laying the groundwork, and we’ll go even deeper in Part 2 next week.
🎧 Listen to Part 1 now!
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This is the conversation I’ve had in my head for years: 🧠
💭 Thought #1: “Self-love and self-acceptance are so important. I know I need to love myself more.”
💭 Thought #2: “But if I accept myself as I am now, I’ll let myself off the hook. I’m not where I want to be yet—don’t accept anything less!”
In this week’s episode, I’m joined by Linda Downey, an incredible transformation expert with 40 years in health and wellness, to dive into this fear and speak about self-love and self-acceptance when we’re on a healing journey.
Tune in to discover how to love yourself as you are (without letting yourself off the hook) and use that love to LEVEL UP instead.
Follow Linda Downey: https://www.lindadowneycoaching.com/
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"I'd eat ridiculous amounts of chocolate daily and couldn't stop even when I felt sick..." 🍫
My client Jess struggled with this chocolate addiction since middle school, convinced she'd never overcome her sugar cravings.
But for the past THREE YEARS? 🎉
Freedom. A peaceful relationship with chocolate.
In this episode, Jess shares her wisdom in how she made and sustained this huge change, without willpower, restricting, or fighting herself. 💫
🎧Tune in to the podcast now!
Listen to Jess’s first podcast episode from 2022!
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What if you genuinely WANTED healthy food instead of junk?
What if you no longer needed self-control to follow a healthy way of eating?
What if you could eat just one Oreo instead of 10 — not because you forced yourself to stop, but because you genuinely only wanted one?
I know it sounds impossible right now. I used to think the same thing.
But here's what I discovered: There IS a way to rewire what you naturally crave.
I’ve been through it. My clients have been through it. You can go through it too.
I share this process in this episode.
🎧Tune in!
Ready to go deeper?
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PS Remember to listen to last week’s episode on willpower too! It will make all this even more effective.
I tried SO HARD to fight my intense cravings and binge urges.
Yet I'd still fall off the wagon. Every time. 🤦🏻♀️
I had amazing discipline in other areas of my life. So why couldn't I control my eating?
In this week's podcast, I reveal why the traditional "just try harder" approach is practically designed to backfire with food issues.
It’ll change how you think about your food struggles, and show you what to do instead.
🎧Tune in!
Ready to go deeper?
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"I don't want to be an 80-year-old woman who's afraid of chocolate brownies," Grace decided, before making the decision that would start a new chapter of her life.
In this episode, you’ll get to hear how Grace finally found peace with food after six decades of dieting, therapy, and trying "every healing modality under the sun."
You definitely won’t want to miss Grace’s words. They’ll bring you healing, just by listening
Tune in now! 🎧
Ready to go deeper?
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No matter how much planning and research you do …food is that ONE area that still feels massively out of control. Ever wonder why?
In this week's episode, mindset expert Shahar Kovetz reveals why intellectual, analytical people often face unique challenges with food. 🧠
You’ll learn why the very traits that make you smart and successful, might be intensifying your out-of-control eating.
Learn what's really going on in your mental struggles with food, and how to eat healthy, long-term, without ever dieting again. 🚀
🎧Listen to the podcast now!
Go Deeper:
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Since age 9, Johanna struggled with food. Now after 2 years since beginning her food freedom journey, food is no longer the center of her life.
She can have any food in the cupboard, and it won’t even call to her!
In this episode, she shares insights that have stuck with her, and lessons she’s learned that are key for all of us to know. 🔑
For more: Listen to Johanna’s very first episode on the podcast (recorded 1.5 years before this one!)
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"Why do I keep doing this to myself?"🤦🏻♀️
I'd ask every night, stomach aching from another binge, SWEARING tomorrow would be different.
What made it maddening was knowing how disciplined I could be.
So why couldn't I stop this ONE destructive pattern?
Then I discovered the REAL reason behind self-sabotage.
The truth is, most people are fighting themselves without understanding what's actually happening beneath the surface.
In this episode, you’ll learn the real reason behind your self-sabotage (and the surprising way to finally break free). ✨
Go Deeper:
👉Get free weekly tips and foundations class: katiepapo.com/resources
👉 Learn more about programs:katiepapo.com/programs
Also, listen to the stories of the two women I mentioned in the episode:
🎧 Hannah’s Story: Ending 25 Years of Binge Eating
🎧 Amy’s Story: Ending 42 Years of Binge Eating
Even though you stick to the plan for a while, you’re sick and tired of binging and feeling out of control.
… having to wipe the slate clean, feeling like a failure, and starting over again. 😤
The crazy part? You're actually a highly committed person. When you decide to do something, you're all in.
But with food, what if that "all in" mentality is exactly what's keeping you stuck? 🧠
In this episode, I'll show you how a simple mindset shift can help build consistent healthy habits.
... and finally stop falling off the wagon for good.
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Today's special guest struggled with food at age 3, and is now in her early 70’s.
Suzi Joy generously offered to come on the podcast to share the practices and insights that have helped her transform her relationship with food, her body, and herself …
… proving it’s never too late to make meaningful change in your life.
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