Katie Papo

Katie Papo Outgrow Binge Eating Podcast - Top 5% Globally
So your life is centered around YOU, not food!! https://linktr.ee/katiepapo

09/11/2026

Same exact thing happened to me … you got to make sure you have the most crucial piece.

Listen to the Outgrow Binge Eating podcast for next steps - link in bio

09/10/2026

Binge eating isn’t a disease or a curse. It’s your TEACHER.

once you learn the lesson, you can finally graduate.

listen to the Outgrow Binge Eating podcast for the best place to start. Link in bio

Today's Outgrow Binge Eating podcast episode is about deciding what your food freedom looks like, and what you'll do wit...
09/10/2026

Today's Outgrow Binge Eating podcast episode is about deciding what your food freedom looks like, and what you'll do with it, so your 80 year old self looks back proud of how you spent your life.

As long as you've got the right strategy, this will always hold true.BUT .... most people aren't practicing what they ac...
09/10/2026

As long as you've got the right strategy, this will always hold true.

BUT .... most people aren't practicing what they actually need to in order to have actual peace with food.

If I had to summarize the top mistake I see people make who struggle with binge eating:

Terrible strategy.

Most common bad strategies are discipline, food rules, restriction, and willpower.

Discipline and willpower will never solve a non-discipline-related problem.

Food rules and restriction are literally the #1 cause of binges.

When you use strategies like that on food (when your ACTUAL goal is to finally have a positive relationship with it where food can be a NON-ISSUE for your brain), every one of these strategies will fail you miserably.

And you'll think it's your fault. And it will also make you binge more, because it makes you either psychologically or physically crave food MORE. There is NO HAPPY ENDING unless you change strategy.

Don't believe me? Look at your past and see for yourself.

But once you've got a solid strategy, REPS matter more than anything. An ounce of practice is truly worth tons of theory.

This quote is by Master Swami Sivananda, who was all about actually DOING ... literally putting in the reps and practice, and he also criticized when people would endlessly research, debate, plan, philosophize ... because it's actually simple if you just PUT IN THE REPS.

Just do the work. And make sure it's the right work.

What if food became a complete non-issue, just a neutral, ordinary thing, even after decades of struggling with it?That'...
09/01/2026

What if food became a complete non-issue, just a neutral, ordinary thing, even after decades of struggling with it?

That's what happened to Meredith.

After 40 years of disordered eating, food is a legit non-issue for her now. She's free.

She had been through inpatient treatment. Outpatient treatment. Neither worked.

Today?

Food is just food.
She craves healthy whole foods more than processed.
She lost 20 pounds without trying.
She is living a full life, with food just being a small part of it.

In today's podcast episode, Meredith shares the insights that completely changed the way she approached food, and what she wishes she'd known years ago.

If you've ever wondered whether you can truly become free from food obsession, you'll want to hear her wisdom.

Listen to the Outgrow Binge Eating Podcast on Spotify and Apple. Link in bio.

It was so annoying to have a good streak with food, decide to eat ONE damn cookie, and then kick myself AS I watch mysel...
08/27/2026

It was so annoying to have a good streak with food, decide to eat ONE damn cookie, and then kick myself AS I watch myself spiral out of control.

Let's call me "Person A." After I'd get off track, I'd have to gear myself up to get motivated again. The worst part was I'd literally binge in the process of "starting fresh," because I needed my "one last binge" before going all in yet again.

I desperately wanted to be one of those people who maintained healthy habits without even thinking about it. Let's call them "Person B." Person B could eat healthy on autopilot, easily reach for the fruit instead of the ice cream, and be happy about it without a second thought.

Meanwhile, deciding if I was going to have chocolate tonight could literally consume an entire afternoon.

In this newest podcast episode, I'm sharing the internal shift that turned me from Person A into Person B.

I used to start over constantly, sometimes daily. I had more Day 1's than anybody.

Now I'm Person B. Actually, I just finished eating some fruit and am only now realizing I have a few chocolate bars in my cupboard. It didn't even occur to me before this moment, because I craved the fruit and didn't even think to eat anything else.

(BTW, even if I did eat the chocolate, that's no big deal either. It's easy now to have some and move on, leaving the rest for another time.)

This is what it looks like when healthy eating stops being something you have to "maintain" and just becomes how you live.

In this podcast episode I’m focusing on one simple idea that can help you with all 3 steps: 1) Making the change 2) Sustaining the change 3) For the sustainability to feel natural effortless

Listen now on the Outgrow Binge Eating Podcast on Spotify, Apple, & YouTube (link in bio)

For 10 years I tried to stop binge eating. I tried every food rule, every strategy. At first I thought I didn’t have eno...
08/26/2026

For 10 years I tried to stop binge eating. I tried every food rule, every strategy.

At first I thought I didn’t have enough discipline, but later discovered I was focused on the wrong thing entirely.

And I bet you are too.

In ​today's podcast episode​ I'm sharing something my coach said to me during a movement session that will reframe how you think about change, not just with food, but with anything you're trying to shift in your life.

It's a small sentence that carries a massive difference in energy.

This is one of my favorite shifts I've made in the last 10 years, and once you hear it, you won't be able to unsee it in your own life.

Love,
Katie

PS Watch on ​Spotify ​, ​Apple ​, and ​YouTube​ (link in bio)

PPS If you want to hire me to help you transform your relationship with food completely, The New Normal is now open, and there's a bonus if you enroll before Aug 30. ​Learn more at katiepapo.com/programs

let's see if I can write this without crying...My mom's first memory of being out of control with food was at 7 years ol...
08/20/2026

let's see if I can write this without crying...

My mom's first memory of being out of control with food was at 7 years old. She went on her first diet at age 14, and things became even more complicated in her 30's after giving birth to me, being diagnosed with thyroid cancer, and then having my sister.

Over the years, losing weight and controlling food became a major part of her life. And as her daughter, that was painful to witness too.

But today, she's 70, and for the past 7 years, hasn't worried about food or weight.
For the first time in her adult life, food is just ... food.

Sometimes when I visit my parents I'll open the fridge and notice some delicious-looking sweet treats that NEVER would have lasted more than a day when I was growing up. Now my mom forgets they're even there. I've found things literally expired because she genuinely forgot about them.

I'm so proud of my mom.

I'm also so grateful for her that she was willing to come on the podcast this week because she is not the kind of person who loves the attention. or putting herself out there publicly. it's really not her thing.

but she did it for us.

she did it for me (because hey, she loves me and I asked nicely!), but also because she feels a lot of compassion for others who struggle with food, because that was her life for 49+ years.

and now since she's in a totally different place, she knows the value of sharing her story with you, to show what's possible.

as for me, helping my mom has been the best part of my entire career because now every time i see her, i get to see her happy and at peace with something that haunted her for so long. (yep, tears are coming now!)

so please ENJOY this ​beautiful new podcast episode with my mom​. you'll appreciate her very much.

love,
Katie

PS Watch on ​Spotify ​, ​Apple ​, and ​YouTube​ (link in bio)
PPS Mom if you're reading this THANK YOU!!! I LOVE YOU.

NEW OPPORTUNITY TO WORK WITH ME What if you didn’t have to think about food anymore?Not because you got better at contro...
08/19/2026

NEW OPPORTUNITY TO WORK WITH ME

What if you didn’t have to think about food anymore?

Not because you got better at controlling yourself around it.

But because you genuinely didn’t feel the need to binge.

You could have your favorite foods in the house and it literally would make no major difference in your day.

You could stop eating when you’ve had enough, easily.

I think this is the part that gets missed when we talk about binge eating.

The goal isn’t just to stop bingeing.

It’s to get to a point where food is simply a non-issue. Where a binge wouldn't even occur to you in the first place.

I believe God gave me my own pain so I could help other people resolve the biggest recurring problem of their lives.

Not helping you become better at managing food forever.

Helping you become the person who doesn’t need to manage it anymore.

I’ve spent the last 10 years doing this work, coaching others, and I’ve taken everything I’ve learned from that experience and built the newest iteration of my program around this idea.

It’s called The New Normal.

And if you’re at the point where you know you don’t want to spend another year trying to control this, I invite you to take a look.

FULL DETAILS NOW AVAILABLE (link in comments)

Maybe this is the next step for you.

Love,

Katie

Why is that you used to be able to stick to something for 6 months straight, and now it takes all your willpower to even...
08/19/2026

Why is that you used to be able to stick to something for 6 months straight, and now it takes all your willpower to even make it though one day?

I know what you’re thinking: it’s not a lack of discipline. Tough to motivate. Lack of willpower.

No. The same thing happened to me.

I could control my eating for months. Then I’d fall off. When I tried to get back on, those periods of being “all in” gradually became shorter, until I literally couldn’t make it a single day without a binge.

I was so pi**ed off at myself for my lack of discipline.

But once I saw the real reason this was happening to me, it was a huge relief.

Even just thinking about it now felt like a weight off my shoulders.

That’s what the newest podcast episode is about.

If you’ve been struggling to stick to the things that used to help you, don’t give up hope yet … listen to this new perspective first.

Once you look at it in this light, your next steps will feel much lighter.

New episode out now!!

Follow Katie Papo on Youtube and the Outgrow Binge Eating Podcast on Spotify/Apple for 2x/weekly episodes.

Links in bio.

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