Hey all!

In this week’s episode, I speak to a topic many people (myself included, at times!) struggle with: evening snacking. I share my experience with evening snacking, even after a healthy, filling dinner, and explore why those urges often hit around 8 or 9 p.m. We talk about the emotional and physical sensations behind cravings, like restlessness or unprocessed feelings, and how our busy minds and daily stress can fuel those habits.

I also discuss practical strategies, including planning for a small, mindful evening snack in alignment with your goals and how to work with your patterns instead of fighting them. Plus, I emphasize the importance of understanding what’s driving those cravings: your thoughts, feelings, and subconscious patterns—and how journaling can help you get clarity.

Whether you're a nighttime snacker or notice cravings at different times, this episode offers insights to help you approach emotional eating with self-compassion and awareness. Let’s explore how to support ourselves better and create habits that serve our well-being.

💬 Have a moment you want help with? Let’s talk about it in a free 50-minute consultation. Just message me or visit my site: katiekayawellness.com to book a time.

Have a wonderful week ahead and take good care!

💛 Katie

Hey!

In this episode, I guide you through a future-self visualization: a powerful and sweet practice to help you reconnect with your deeper why and move toward your weight loss (or wellness) goals from a place of focusing on what you want to create, not urgency or lack.

I value this kind of meditation because when we create a vivid picture of where we want to go and who we’re becoming, it becomes easier to make aligned, sustainable decisions, from food choices to time management and more, that support real, lasting change.

Here’s what I cover in this episode:

* Why setting goals from a place of lack leads to burnout — and how to shift that energy toward grounded intention.

* How your future self can guide practical decisions: what to eat and when, how to move, and how to stay motivated when things get hard.

* The power of a “joy eat” and how planning for it creates both freedom and structure in your week.

* Daily planning and food tracking as tools for awareness vs. judgment.

* How to lovingly manage urges and cravings like a wise parent, and how to respond to learning moments (a.k.a. “mistakes”) with compassion and curiosity.

After listening, you might consider:

* Journaling insights from the meditation: What did your future self have to say? What felt most encouraging or surprising?

* Planning your week based on what you heard: What food approach feels aligned? When will you shop, prep, and enjoy a joy eat?

* Asking: What would my future self tell me when I feel like quitting?

I’d love to hear from you!

What came up for you in this episode? Did you connect with your future self in a meaningful way? Feel free to reply and share your thoughts, questions, or anything that resonated.

If you’d like support applying this work in your life — whether it’s around weight loss, time management, or another wellness goal — I invite you to book a free 50-minute consultation Zoom with me. We’ll talk about what’s been challenging you, what you really want, and create a personalized plan to move forward with care and clarity.

You can book your free Zoom directly here or via katiekayawellness.com

Thinking of all the mothers today—those who are mothers, those who have lost children, those yearning to be mothers, and those who nurture and care in ways that go beyond traditional definitions of motherhood.

Wishing you love, strength, and recognition for all the ways you make the world beautiful!

Warmly,Katie

Hey everyone! In this short and gentle episode, I’m inviting you to give weight to what’s been calling for your attention, what might be saying, “Hey! I’m here! Look at me!” Maybe it’s something you’ve pushed to the back burner, even as it continues to bother you, because it felt like something you should be able to figure out on your own. For me as of late that something is rosacea. I share a bit about my experience struggling with it, downplaying it, telling myself it wasn’t a big deal… until it became clearer and clearer that all of my solo efforts weren’t working.If something feels important—even if it’s quiet, personal, or not yet fully formed—you can let it be important. No need for permission or validation. Just a soft reminder that your desires, ideas, and longings are worthy of your attention and, when you’re ready, perhaps setting a goal and taking action.

Here’s What I Hope You Take Away:

* You can listen to the voice that say, “this matters to me” or, “this is really bothering me”

* You don’t need to justify that

* Sometimes professional accompaniment in addressing a challenge can make all the difference.

I’d Love to Hear From You:What did this episode spark for you?What thoughts or questions came to mind?Feel free to leave a comment wherever you're listening—or reply to my newsletter email if that’s how you got here. I always love hearing from you.

Wishing You Well:Happy Rizván to my fellow Baha’i friends and happy spring to everyone.We’ll talk soon. 💛When you’re ready, here’s how we can work together…

Free Coaching Consultation

Let's talk about what's going on in your life, explore how coaching can support you, and see if we're a good fit to work together. You'll walk away with clarity and motivation. Schedule online or reply to this email. To learn more about me and my work, visit katiekayawellness.com.

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Hey friends, happy Sunday!

I’ve been sitting on releasing this podcast episode because I envisioned writing a personal, narrative-style opening—something about my own experience with “over-trying” to lose weight. But honestly? I’m just not feeling it today. I’ve been in a bit of a funk, with some sadness and grief coming up to be processed. And rather than forcing myself to share a personal story when it doesn’t feel right, I’m keeping it simple and introducing the topic as is. So much for my “perfect” Substack dream of beautifully crafted writing and a podcast video all in one, lol!

This episode is for those of you who feel like you’re working so hard (maybe too hard?) to lose weight but aren’t seeing the results you want. Or for those who find themselves constantly thinking about reaching their goal weight, believing life will be so much better when they get to their magic number.

In Episode 13, I explore the idea of excessive drive to lose weight—when we want weight loss too much, to the point that it actually slows down our progress. We’ll explore:

* How over-trying can lead to frustration, self-sabotage, and burnout

* Why believing “life is better there than here” can keep you from enjoying the journey and making sustainable progress

* Confidence, happiness, and emotional well-being at any weight

* How to shift from forcing weight loss to allowing it to unfold naturally as a by-product of addressing patterns of overeating and emotional eating

Can we let ourselves feel a sense of contentment now—while still pursuing a goal—instead of postponing confidence, joy, and self-acceptance for some future version of ourselves? Because weight loss isn’t just about changing habits; it’s also about how shifting how you treat yourself. 💛

Want more support? Visit katiekayawellness.com to learn more about my work and explore 1:1 coaching for a sustainable approach to weight loss that feels aligned.

I’d love to hear your thoughts—hit reply or leave a comment to let me know what this episode brings up for you!

Wishing you a wonderful week ahead. Talk soon!

Katie

Do you find yourself hoping to arrive - to reach a place where eating and exercise feel effortless, maybe where it feels like the struggle is finally over?

When you hear the phrase "being done with the struggle" around your eating habits, what comes to mind? What would that actually look like for you?

In this episode, I share my own experience with emotional eating and weight fluctuations - how yes, moments of struggle still arise and, more importantly, what I do to navigate them with self-compassion and resilience.

My hope with this episode is to help you reflect on:

* Recognizing the signals – What are the warning signs that you're struggling with your eating habits or weight?

* Creating a support plan – What strategies can you put in place to help yourself return to a sense of self-love, empowerment, and alignment with your goals?

I encourage you to take some time to reflect on these questions. If you'd like to share your own change-maker protocol, hit reply and let me know—I’d love to hear about it!

And if you’d like support in implementing these ideas into your life, I’d love to connect. You can book a free 50-minute consultation here or visit my website: katiekayawellness.com.

Hi everyone! Happy Sunday!

I hope you are enjoying the first few signs of Spring (location depending)! I have been enjoying noticing the difference in the birdsong and the melting of the ice on the Sheepscott river where I live. So beautiful.

This week I’m sharing the final installment of the 3-part workshop series I hosted in February, So Over Overeating.

This session discusses:

* body-based approaches for allowing and managing urges to overeat

* as well as how to transform instances of overeating into powerful learning moments to support your health goals.

If you’d like access to the video replay and slides, just send me an email at [email protected], and I’ll follow up!

If you missed Session 1, you can find it here. Session 2 can be found here.

As always, I’d love to hear what resonates with you! Simply hit reply to share any insights, questions, or celebrations sparked by this workshop.

To experience what it would be like to receive personalized, 1:1 coaching support to stop overeating and solidify these concepts into your daily life, I invite you to book a free, 50-minute consultation call with me. You can access my consultation calendar here.

In your call, I hold a judgment-free space where we can explore what’s keeping you feeling stuck in cycles of emotional eating. I’ll introduce a process that you can use to overcome the struggle, and you’ll have a safe space to decide whether you’d like to integrate it with weekly, 1:1 Zoom coaching support or implement it on your own.

Wishing you an amazing week ahead! And don’t forget - keep me posted on any shifts, “aha!” moments, or questions you’d love to share.

💛 Katie

Hello! Happy Sunday!

Continuing with the sharing of resources from the So Over Overeating online workshop series, I’m excited to share the audio of Session 2 with you.

In this session, I teach:

* A simple, no-props somatic practice (bilateral stimulation) to help you arrive more fully in the body and the present moment.

* The Hunger Scale: a powerful framework to develop more intimacy with your body’s natural hunger and fullness cues.

* A transformative coaching tool to shift the thoughts that create or amplify the urge to overeat.

If you’d like access to the video replay and slides, just send me an email at [email protected], and I’ll follow up!

If you missed Session 1, you can find it in last week’s Substack post here. In that session, I introduced a simple breath-work exercise to help you ground yourself in the present and discussed the two main challenges to address in order to stop the overeating cycle.

As always, I’d love to hear what resonates with you! Simply hit reply to share any insights, questions, or celebrations sparked by this workshop.

To taste what it would be like to receive personalized, 1:1 coaching support to stop overeating and solidify these concepts into your daily life, I invite you to book a free, 50-minute consultation call with me. You can access my consultation calendar here.

In your call, I hold a judgment-free space where we can explore what’s keeping you stuck in a cycle of overeating. I’ll introduce a process that you can use to overcome the struggle, and you’ll have a safe space to decide whether you’d like to integrate it with weekly, 1:1 Zoom coaching support or implement it on your own.

Wishing you a wonder-filled week ahead! And don’t forget - keep me posted on any shifts, “aha!” moments, or questions you’d love to share.

💛 Katie

Hello everyone!

Happy Saturday and happy first day of the Fast for my Baha’i friends! I hope this season yields the fruit of a greater sense of detachment, connection, and peace for you. 🕊️In today’s episode I offer some nuance to the topic of allowing urges or cravings to overeat. I encourage us to consider that as we strengthen our capacity to allow these urges to be unanswered (when we choose), we also allow ourselves some grace with this.

Sometimes, we take a concept we may have heard a lot in the self-development space like - “allowing our feelings” - and use it against ourselves, making it another “should” in the longggg list of “shoulds” we endlessly measure ourselves against. 📋 📏

Instead, I offer a different approach - one rooted in:

✨ Not-knowing✨ Openness✨ Recognition, yet curiosity about how it unfolds

I’d love to hear what this podcast episode sparks 💫 in you! Feel free to hit “reply” and share your thoughts or questions, or leave a comment. Or reach out to me via: [email protected]

To taste what it would be like to receive personalized, 1:1 coaching support to stop overeating and solidify these concepts into your daily life, I invite you to book a free, 50-minute consultation call with me. 📆 You can book your call via the buttons on my website: katiekayawellness.com or directly here. In your call, I hold a judgment-free zone where we can explore what’s keeping you feeling stuck in cycles of overeating. I’ll introduce a process that you can use to overcome the struggle, and you’ll have a safe space to decide whether you’d like to integrate it with weekly, 1:1 Zoom coaching support or implement it on your own.

Wishing you a wonderful weekend! 🎈And stay tuned - tomorrow’s episode is a replay of Session 2 from the So Over Overeating workshop series, landing in your inbox in the morning. 💌

Take good care!

💛 Katie

Hello! Happy Sunday!

In this episode of the Empowered Weight Loss podcast, I’m excited to share the audio recording from a recent workshop series I hosted in partnership with a couple of local adult ed programs. This is part 1 of a 3-session series, and it was such a fun and meaningful experience to connect with new people in my community around the topic of stopping overeating. I’d love to share this material with a wider audience here.

In this first session, we dive into the two main problems I have found need to be addressed to stop the overeating cycle.

If you’d like access to the video replay and slides, just send me an email at [email protected], and I’ll follow up!

And stay tuned over the next two Sundays - I’ll be sharing the audio from sessions 2 and 3 as well.

I’d love to hear what this workshop sparks in you. Feel free to reply and share your thoughts or any questions that come up.

And if you’d like to take what you learn in this series to a new level, receiving personalized coaching to help you apply it in your life, I invite you to book a free 50-minute consultation session with me. You can access my calendar directly here.

Wishing you a wonderful Sunday and week ahead! I hope you find this content valuable and impactful.

💛 Katie

In this episode of The Empowered Weight Loss Podcast, I dive into the fascinating intersection between time management and weight loss. As I’ve been coaching more frequently on time management recently, I’ve noticed how beautifully it complements the tools and mindset shifts I teach for sustainable weight loss.

You’ll hear me explore how decision-making ahead of time, managing urges, and striking a balance between structure and self-compassion are vital skills for success in both areas. I share actionable strategies, including the concept of “Monday Hour One,” to help you organize your week with intention and follow through on your plans.

I also reflect on my recent 10-day Vipassana meditation retreat and how transitioning back into daily life has deepened my appreciation for applying mindfulness and structure to manage both my time and my emotions effectively.

Whether you’re looking to optimize your time, transform your relationship with food, or both, the questions and insights you garner from yourself will help you approach your goals with greater ease and clarity.

To explore personalized coaching support—whether it’s managing your time more effectively or achieving a weight loss goal from a place of empowerment—I invite you to book a free 50-minute virtual consultation at katiekayawellness.com. During our call, we’ll take a close look at where you are now and where you want to be, and together, we’ll determine if working together as coach and client is the right fit.

Join Me for "So Over Overeating": I’m hosting a 3-part workshop series with Midcoast Maine Adult Ed on three consecutive Mondays, starting February 3rd from 7-8 PM EST. Whether you’re looking to better understand cravings, use the hunger scale to prevent overeating, or enjoy treats without losing momentum toward your goals, this series is for you!

You’ll gain valuable tools, get your questions answered, and have the chance for live coaching if you’d like. Join one session or all three to build on each session.

Learn more and register at www.mace.maineadulted.org or DM me for the direct link.

I’d love to hear how the questions from this podcast episode resonate with you this week! Hit reply or leave a comment to share your thoughts—I’d love to start a conversation with you.

Have the most amazing week!

Katie