This is one of the smartest habits I've ever built, and I'll never stop doing it. Learn the one-word practice that simplifies your brain and helps you become who you're actually trying to be .... with food, and everywhere else.

Watch on YouTube: https://www.youtube.com/@katiepapo108

Follow me on social media for more angles to help you reinforce new thinking patterns around food and your success:

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Work with me to change your relationship with food completely:⁠⁠ katiepapo.com/programs

READ THIS: I've given this exact exercise to every person I've worked with since 2018.

Today, I'm giving it to you.

It connects directly to what we talked about last episode: creating your North Star ... your vision for your relationship with food. Not just what you don't want, but what you actually DO want.

Because your brain can only move toward what it can picture. If all you're clear on is what you're trying to avoid, that's what it keeps building.

I walk you through a real client example.

Before you dive in, listen to the previous episode from 7/28. Today's exercise builds directly on that.

How to do the exercise: Listen to today's episode all the way through first. (Don't do the exercise in your journal yet. Listen to the full episode, and then after, you can carve out some quiet time.)

This is the exercise I consider non-negotiable before starting food freedom work.

Let's focus on a lesson that's so subtle, I missed it for 10 years.

And now when I look around, it seems like everyone else is missing it too.

Yet this single lesson changed my entire life.

If you take it seriously, it can change yours too.

Watch on YouTube: https://www.youtube.com/@katiepapo108

Follow me on socials:

Facebook: https://www.facebook.com/katiepapo108/

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Work with me to change your relationship with food completely: katiepapo.com/programs

When you have a lot of fire, it can fuel you ... or burn you out. Or even burn everything you wanted to the ground.

If you're a high achiever, make sure you know about these invisible traps or they'll drain your energy and keep you from your goals.

Now that I no longer fall into these traps, I'm more productive, I have higher energy, and a stronger focus than ever.

Apply these lessons to your relationship with food, or any other ambitions you have.

Watch on YouTube: https://www.youtube.com/@katiepapo108

Follow me on social media for more angles to help you reinforce new thinking patterns around food and your success:

Facebook: https://www.facebook.com/katiepapo108/

Instagram: https://www.instagram.com/katiepapo108

TikTok: https://www.tiktok.com/@katiepapo

Work with me to change your relationship with food completely:⁠⁠ katiepapo.com/programs

What got you here may have served you to a point.

But the reason you've stayed stuck, you're still binge eating, you're still falling off the wagon ... isn't because you're a failure.It's because you're being called to the next phase of your evolution, and you need to learn this lesson in order to get there.Tune in!Watch on YouTube: https://www.youtube.com/@katiepapo108

Follow me on social media for more angles to help you reinforce new thinking patterns around food and your success:

Facebook: https://www.facebook.com/katiepapo108/

Instagram: https://www.instagram.com/katiepapo108

TikTok: https://www.tiktok.com/@katiepapo

Work with me: katiepapo.com/programs

It's time to raise your standards of what you believe is possible for you.

This episode is the gateway to a new chapter of your life.

And no, I don't care how long you've struggled before - that's NOT the determining factor of your success!!

Tune in, buckle up, and let's get to work.

Get emails from me with deeper expansions on what you're learning here, to make it stick better in your mind: ⁠⁠katiepapo.com/resources⁠Subscribe to my YouTube Channel to help you create a new chapter with food: https://www.youtube.com/@katiepapo108Follow me on social media for more angles to help you reinforce new thinking patterns around food and your success:Facebook: https://www.facebook.com/katiepapo108/Instagram: https://www.instagram.com/katiepapo108TikTok: https://www.tiktok.com/@katiepapoWork with me to change your relationship with food completely:⁠⁠ katiepapo.com/programs

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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Work with me: katiepapo.com/programs

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