This is the exercise I return to every year ... the one that's given me more clarity and progress than anything else. It's the reason I'm not still stuck in the same patterns I was in 10 years ago.

In this episode, I'll walk you through it with food, and also another area of your life, so you can get clear on what really matters, overcome the struggle you're going through now, and stop wasting time on what doesn't.

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Why do we do things that work against what we actually want?

I interviewed Swami Karunananda, a monk located in the Yogaville ashram in Virginia, to ask her about something that affects us all: self-sabotage.

You know you want to stop binging. You genuinely want freedom with food. So why does that other part of you keep taking over?

She explained how the mind operates on different levels. And why even when we want the best for ourselves, we still end up sabotaging.

If you've ever felt like you're fighting against yourself, this episode will help you understand why, and what to do about it!

PS If you're interested in joining the Silent New Year's Retreat at the ashram in Virginia on December 29 of this year, you can learn more here.

PPS Learn about all programs (including my program in April 2026) at the ashram.

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You know you're full. But there's still food on your plate ...and walking away feels impossible.

Or maybe you put the leftovers away, but now they're calling to you from the fridge.

This isn't about willpower. And it's not because you "love food too much."

There's a specific reason this happens — and once you understand it, you can actually change it.

In this week's episode, I break down:

• Why finishing everything feels so urgent (even when you're stuffed)
• The scarcity pattern that makes leftovers "call to you"
• How to genuinely feel satisfied with less, without feeling deprived

This is one of those shifts that feels impossible ...until you learn how your nervous system actually works.

Listen to the new episode: "How to Stop Eating When Full (And Not Obsess About It!)"

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I know that sounds crazy when you've tried to stop eating the cookies a thousand times and failed every single time.

But it was a hard lesson that I had to learn:

The very approach we use to control our eating is what's making it uncontrollable.

I just did a podcast interview with Lucia Tiffany (diabetes reversal expert) where I broke down exactly how this works - why your willpower feels nonexistent around food, and what to do instead.

Listen to the full episode to learn how to actually change your strategy so willpower becomes irrelevant.

GO DEEPER:

Free resources: katiepapo.com/resources

Work with me: katiepapo.com/programs

LEARN MORE ABOUT LUCIA TIFFANY:

luciatiffany.com

• 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!

  ---

  Want to go deeper?

  Join my email list for weekly insights: katiepapo.com/resources

  Join my programs and practice in real-life food situations with my help: katiepapo.com/programs

  
  

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! 🎧

Ready to go deeper?

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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

To work with me more deeply, see what programs are currently available here:

katiepapo.com/programs