You've heard Kait talk about recovery. Now meet the person doing the talking.

In this listener-requested episode, Kait pulls back the curtain and answers your questions, the ones about who she actually is outside of Bite by Bite. From growing up on the Cape Cod beaches on the weekends, playing on nationally ranked softball teams, and almost failing freshman college math, to accidentally stumbling into behavior analysis and impulsively launching the Bite by Bite Instagram from a Starbucks parking lot, this is the full picture.

Kait also gets honest about something she spent years beating herself up over: being a board-certified behavior analyst who couldn't "just change her own behavior." If you've ever used your success as evidence that you should be able to fix yourself by now, this episode is for you.

Plus, the origin story of the 🍒 cherry, the coaching experience that finally bridged the gap between knowing and doing, and why recovery doesn't mean you lose the life you want. It means you finally get to have it.

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Affiliate Links

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Kait and Alli, both recovered eating disorder coaches with lived experience,  pull back the curtain on what recovery actually looks like day to day. No sugarcoating, no highlight reel. They tackle the questions their clients and followers ask most: Do you still have negative thoughts about food? Does body image ever get better? How do you know recovery is even possible for you?

What unfolds is a candid, two-coach conversation that validates the messiness of recovery while making a compelling case that a full, free life on the other side is real,  and achievable. They cover the unpredictability of body image, navigating summer and social media pressure, how high-achieving personalities can redirect their strengths toward recovery, and the mindset shift that finally made recovery click. The episode closes with a message that lands: if we can, you can.

Episode takeaways:

• Recovery doesn't mean perfect. Bad body image days still happen and that's part of being human.

• Negative food thoughts do fade over time though the timeline looks different for everyone.

• The belief that everything would be better if I were smaller is one you can build real proof against.

• High achievers can redirect their natural strengths. Goal setting, list making, and structure can support recovery instead of the eating disorder.

• The "I'll be happy when" pattern shows up in recovery too. Learning to find joy now is part of the work.

• You don't need certainty that recovery will work to start. You just have to be willing to try something different.

• Rest and presence are skills, not personality traits, and they can be learned.

  
  

Episode guest: Alli grew up being known as “the dancer”, which inspired her undergraduate journey pursuing her BFA in dance. After college, she moved to new york city where she booked her dream job as a Radio City Rockette, a full circle moment after recovering from an eating disorder. Her story inspired her to become a certified eating disorder recovery coach, and she is now in Boston pursing her masters in nutrition to become a Registered Dietitian.

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Connect with Alli

📸@your_spoonful

Affiliate Links

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Welcome back to the Recovery Companion Series. 🎉 

In this episode, Kait and Eric explore the role of your environment in eating disorder recovery and why it goes far beyond where you live. Your environment includes your relationships, daily interactions, social media, and even your internal thoughts. They unpack how some environments support recovery while others reinforce the eating disorder, and why you may not always be able to change your environment right away. Instead, recovery often means learning how to navigate it, set boundaries, and continue choosing recovery anyway.

Episode takeaways:

• Your environment includes more than your physical space. It also includes people, conversations, routines, and your internal mindset

• The eating disorder tends to thrive in environments where it is not challenged

• You may not recognize harmful environments because they feel familiar or normal

• You cannot always change your environment immediately, but you can change how you respond within it

• Setting boundaries supports both your recovery and your relationships

• You are not responsible for how other people react when you advocate for yourself

• Social media is an environment that can either support or harm your recovery

• Recovery requires active choices, especially in moments that feel triggering

• Self compassion is essential when your environment is not ideal

• Recovery ultimately comes down to the choices you make, even when support is present

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Connect with Eric 

📸 @ericpothen 

🔗 Eric’s website 

🎙️ Embracing You

👕 Embrace Wear

In this episode of Bite by Bite, Kait sits down with Katie Kiliszewski to explore her 16-year journey with anorexia and what finally helped her move toward lasting recovery. The conversation goes beyond surface-level strategies and dives into the often-overlooked role of mindset, self-talk, and personal responsibility in healing. Katie shares how early experiences, perfectionism, and external validation fueled her eating disorder, and how years of treatment alone weren’t enough to create real change. It wasn’t until she shifted her mindset, embraced small, consistent actions, and made her own decision that things began to shift. Together, they unpack why recovery is not linear, not perfect, and not one-size-fits-all—and how learning to tolerate discomfort, rebuild trust with yourself, and focus on progress over perfection can create real, sustainable freedom.

Episode takeaways:

• Recovery is not one-size-fits-all; what works for one person may not work for another

• Mindset is a critical but often overlooked component of recovery

• Small, consistent actions create momentum and long-term change

• You do not lose all progress after a slip; recovery is built through resilience

• Perfectionism in recovery can keep you stuck just as much as the eating disorder

• Learning to sit with discomfort is necessary for healing

• Support systems matter, but self-accountability is equally important

• Recovery requires a personal decision—you cannot be forced into it long-term

• Your environment and the people around you significantly impact recovery

• There is power in choosing who you want to become and acting accordingly

Episode guest: Katie Kiliszewski is a wife, mom of three, runner, and mentor to women in eating disorder recovery from Baltimore, Maryland. She believes that if you have faith, you have hope—and if you have hope, you have everything. Her story is one of resilience and grit, overcoming anorexia and addiction. Today, she is passionate about sharing her comeback story to inspire and encourage others to find healing and strength.

Check out more from Katie - Courage to Endure

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Affiliate Links

COMFRT 

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In this episode, Kait breaks down the often misunderstood difference between food freedom and food chaos in eating disorder recovery. She challenges the common belief that food freedom means eating without structure or discomfort, explaining instead that true freedom comes from removing the eating disorder’s control, not eliminating all difficulty. She dives into the “messy middle” of recovery, where hunger cues are unreliable, food decisions feel chaotic, and progress can feel unclear. This episode normalizes that phase as a necessary part of healing and introduces the concept of structured flexibility as a practical bridge between rigidity and true freedom with food.

Episode takeaways:

• Food freedom is not eating without structure—it’s eating without the eating disorder in control

• Food chaos often happens when you jump from restriction to “freedom” without rebuilding trust with your body

• Feeling out of control with food is a biological response to restriction, not a personal failure

• Hunger cues and portion perception are often unreliable early in recovery

• The “messy middle” is a normal and necessary phase—not something to rush through

• You cannot go straight from an eating disorder to intuitive eating without support and structure

• Mechanical eating and meal plans are often essential early steps in recovery

• Meal plans can become rigid if flexibility isn’t gradually introduced

• Structured flexibility helps bridge the gap between control and true freedom

• Recovery requires unlearning, relearning, and consistency over time—not perfection

• Comparing your recovery timeline to others will only keep you stuck

• Food freedom is built slowly through repeated, imperfect actions

  
  

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Affiliate Links

COMFRT 

FIND THE GOOD 

This episode dives into one of the an often overlooked but emotionally intense parts of eating disorder recovery: grocery shopping, meal planning, and feeding yourself independently. Kait breaks down why these everyday tasks can feel overwhelming, from decision fatigue to triggering environments filled with diet culture messaging. She shares practical, real-life strategies that helped her and her clients navigate grocery stores, simplify meals, and rebuild a more neutral, flexible relationship with food. This episode focuses on reducing overwhelm, challenging food rules, and making recovery feel more doable in everyday life.

Episode takeaways:

• Grocery shopping in recovery is not just a task, it can feel like a high-stakes environment filled with triggers and decision overload

• Decision fatigue increases when the eating disorder is no longer making food choices for you

• Planning ahead (like making a list) reduces opportunities for the eating disorder to take over

• Shopping while hungry can intensify eating disorder thoughts and make decisions harder

• Avoiding nutrition labels can reduce unnecessary triggers and mental spirals

• Support systems matter, you do not have to do recovery tasks alone

• Grocery pickup or delivery is a valid and helpful option, not a “cop out”

• Exposure should be gradual, start with one challenging item at a time

• Meal prep should support recovery, not become another form of control

• Simple meals are enough, you don’t need perfection to nourish yourself

• Leaving room for spontaneity is essential to rebuilding flexibility with food

• Recovery is built through small, messy, consistent actions, not perfection

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Affiliate Links

COMFRT 

FIND THE GOOD 

In this episode, Kait breaks down one of the most confusing and uncomfortable parts of eating disorder recovery: relearning hunger, honoring hunger, and learning how to tolerate fullness without panic.nShe explains why restrictive eating disorders often disrupt natural hunger cues and how that can make recovery feel incredibly counterintuitive. When physical hunger cues disappear, mental hunger often takes over, showing up as constant thoughts about food, meals, snacks, and what to eat next. Kait emphasizes that mental hunger is real hunger and deserves to be honored.

The episode also explores why mechanical eating can be an important recovery tool, how fullness can feel intense and triggering early on, and why that discomfort does not mean you are doing recovery wrong. Kait shares her own lived experience of losing hunger cues, rebuilding trust with her body, and learning that slip-ups are not the same thing as relapse. Overall, this episode is a reminder that recovery is not all or nothing, healing takes time, and your body is not broken, it is trying to heal.

Episode takeaways:

• Losing hunger cues is a common symptom of restrictive eating disorders and does not mean your body is broken

• Mental hunger is real hunger and should be honored just like physical hunger

• Thinking about food all the time is often a sign of deprivation, not obsession or lack of control

• Mechanical eating can help restore consistency and rebuild trust with your body when hunger cues are unreliable

• Fullness can feel physically and emotionally overwhelming early in recovery, especially after long periods of restriction

• Feeling full does not mean you ate too much, gained weight, or did something wrong

• Recovery requires learning how to sit with discomfort without compensating or trying to “fix” it with eating disorder behaviors

• Slip-ups are not relapse. They are part of the learning process and an opportunity to adjust and move forward

• There is no universal timeline for when hunger cues return or when eating feels natural again

• You are still sick enough and worthy of recovery, whether your hunger cues are gone, inconsistent, or still present

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Affiliate Links

COMFRT 

FIND THE GOOD 

In this episode, Kait dives into one of the most overlooked but challenging phases of eating disorder recovery: the “recovered enough” space. This is the point where behaviors may have improved and life looks more stable from the outside, but internally, the struggle is still very real. This episode explores the difference between surviving and truly living, the fear of losing the eating disorder identity, and why consistency in small, daily choices is what ultimately leads to full recovery. Most importantly, it reinforces that feeling stuck does not mean you are failing, it means you are in the process.

Episode takeaways:

• Recovery is not about dramatic breakthroughs. Small, consistent choices are what actually create long-term change

• Feeling stuck or plateaued does not mean you are doing recovery wrong. It often means you are in the middle of real progress

• Physical recovery does not equal mental recovery. The internal work is often the longest and hardest part

• The “recovered enough” space can feel isolating because others may think you are fine, even when you are still struggling

• Fear of losing the eating disorder identity is real and valid, but letting go is necessary to move forward

• Consistency in recovery can feel repetitive and exhausting, but it is exactly what rewires your brain over time

• There is a difference between surviving recovery and fully living life, and full recovery creates space for more than just managing symptoms

• You can feel exhausted, frustrated, and unsure, and still continue choosing recovery

  
  

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Affiliate Links

COMFRT 

FIND THE GOOD 

Welcome back to the Recovery Companion Series. 🎉 

In this episode, Kait and Eric break down one of the most powerful tools in eating disorder recovery coaching: real-time text support. They explore how recovery doesn’t happen in a session, it happens in the real-life moments when urges hit and support is needed most. They dive into how text support helps clients navigate those moments without feeling alone, while also building self-trust and independence. This conversation highlights the balance between support and autonomy, and why learning to reach out can be a game changer in recovery.

Episode takeaways:

• Recovery happens in real time, not just during scheduled sessions

• Text support removes the delay between struggle and support

• You can’t plan for every trigger, support needs to be flexible and accessible

• Reaching out is a skill, not something that comes naturally to everyone

• Coaches should guide, not give answers, to build self-trust

• There’s a fine line between support and dependency, and both matter

• Naming the eating disorder in the moment helps create separation from it

• Mistakes in recovery are not failures, they are necessary learning points

• Text threads can become a toolbox clients can revisit and reuse

• The ultimate goal is autonomy: support now → self-trust later

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Connect with Eric 

📸 @ericpothen 

🔗 Eric’s website 

🎙️ Embracing You

👕 Embrace Wear

‼️DISCLAIMER: This episode contains a brief discussion of suicidal ideation. Listener discretion is strongly advised. If this topic is difficult for you, please consider whether now is the right time to listen to this episode.

In this episode, Kait sits down with Kelly Delaney  to talk about the reality of eating disorder recovery from lived experience. Kelly shares what it actually felt like to live with anorexia for 17 years, how long it took to recognize it as a problem, and what finally led her to choose recovery. Together they unpack the parts of recovery that are rarely talked about, including suicidal ideation, the fear of letting go of the eating disorder, and why recovery often gets worse before it gets better. Kelly also shares how residential treatment became a turning point and why the real work of recovery had little to do with food and everything to do with the deeper emotional work.

This conversation highlights that recovery is not about perfection or quick fixes. It is about learning to sit with discomfort, understanding why the eating disorder existed, and slowly rebuilding a life that feels worth living.

Episode takeaways:

• Many people do not recognize their eating disorder as a problem until years into it

• Eating disorders consume your entire mental space and function as a way to avoid deeper issues

• The fear around food can feel as intense as a life threatening situation

• Suicidal ideation is a real and serious part of many eating disorder experiences

• Recovery often starts before you fully want it and motivation builds over time

• Half committed recovery keeps you stuck. Full surrender is often required for real change

• Residential treatment can be life changing, even if it feels terrifying at first

• Recovery gets worse before it gets better because you are no longer numbing emotions

• The hardest part of recovery is not the food. It is facing emotions and doing the deeper inner work

• Your eating disorder served a purpose, and understanding that creates self compassion

• Letting go of the eating disorder means grieving an identity you once relied on

• Recovery is choosing to live without something that once felt necessary to survive

Episode guest: Kelly Delaney is an educator and eating disorder recovery advocate who shares openly about her lived experience with an eating disorder and her first year of recovery. Through honesty and vulnerability, she hopes to shed light on the complexities of eating disorders, the courage it takes to seek help, and the messy yet deeply meaningful journey of recovery. Kelly is passionate about reminding others that healing is possible and that no one has to walk the road to recovery alone. Check out her ANAD publication here!

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org 

📞 Interested in 1:1 recovery coaching? Book your FREE discovery call 

🍒 Kait’s Recovery Resources

Affiliate Links

COMFRT 

FIND THE GOOD