BITE BY BITE | Honest Conversations About Eating Disorder Recovery

47. meet Kait outside of Bite by Bite

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 [https://www.instagram.com/bitebybiterecovery/] 🔗 bitebybiterecovery.org [http://bitebybiterecovery.org]  📞 Interested in 1:1 recovery coaching? Book your FREE discovery call  [https://calendar.app.google/CZGWfFrTTaQwjcuL7] 🍒 Kait’s Recovery Resources [https://www.bitebybiterecovery.org/recovery-resources] Affiliate Links COMFRT  [https://www.comfrt.com/KAITLYN59217] FIND THE GOOD  [https://findthegoodbrand.com/discount/KAITMORE03?ref=Kaitmore]

46. getting real about being recovered with Alli Bollinger

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 [https://www.instagram.com/bitebybiterecovery/] 🔗 bitebybiterecovery.org [http://bitebybiterecovery.org]  📞 Interested in 1:1 recovery coaching? Book your FREE discovery call  [https://calendar.app.google/CZGWfFrTTaQwjcuL7] 🍒 Kait’s Recovery Resources [https://www.bitebybiterecovery.org/recovery-resources] Connect with Alli 📸@your_spoonful [https://www.instagram.com/your_spoonful] Affiliate Links COMFRT  [https://www.comfrt.com/KAITLYN59217] FIND THE GOOD [https://findthegoodbrand.com/discount/KAITMORE03?ref=Kaitmore]

RCS 5: the role your environment plays in eating disorder recovery with Eric Pothen

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 [https://www.instagram.com/bitebybiterecovery/] 🔗 bitebybiterecovery.org [http://bitebybiterecovery.org]  📞 Interested in 1:1 recovery coaching? Book your FREE discovery call  [https://calendar.app.google/CZGWfFrTTaQwjcuL7] 🍒 Kait’s Recovery Resources [https://www.bitebybiterecovery.org/recovery-resources] Connect with Eric  📸 @ericpothen  [https://www.instagram.com/ericpothen/] 🔗 Eric’s website  [https://www.ericpothen.com/?fbclid=PAZXh0bgNhZW0CMTEAAad-SGbJqs2sSJJ2aZ9O1QSOIF4ZcTUQLtyltRSzEYhCqOOd2gsRdo4uLlbV2g_aem_VfkGYxA5w_ohvok-Jq8R4Q] 🎙️ Embracing You [https://open.spotify.com/show/3uk2D9zMreZYZTJgUIRayw?si=2e47e641638d4a50] 👕 Embrace Wear [https://www.etsy.com/shop/EmbraceWearCo]

45. small steps lead to big change in eating disorder recovery with Katie Kiliszewski

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 [https://drive.google.com/file/d/1R0LLj2BX0rkO2DW5c_5vU-ogv5XHOQ9P/view?usp=drive_link] Connect with Kait 📸 @bitebybiterecovery [https://www.instagram.com/bitebybiterecovery/] 🔗 bitebybiterecovery.org [http://bitebybiterecovery.org]  📞 Interested in 1:1 recovery coaching? Book your FREE discovery call  [https://calendar.app.google/CZGWfFrTTaQwjcuL7] 🍒 Kait’s Recovery Resources [https://www.bitebybiterecovery.org/recovery-resources] Affiliate Links COMFRT  [https://www.comfrt.com/KAITLYN59217] FIND THE GOOD  [https://findthegoodbrand.com/discount/KAITMORE03?ref=Kaitmore]

44. the difference between food freedom and food chaos in eating disorder recovery

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 [https://www.instagram.com/bitebybiterecovery/] 🔗 bitebybiterecovery.org [http://bitebybiterecovery.org]  📞 Interested in 1:1 recovery coaching? Book your FREE discovery call  [https://calendar.app.google/CZGWfFrTTaQwjcuL7] 🍒 Kait’s Recovery Resources [https://www.bitebybiterecovery.org/recovery-resources] Affiliate Links COMFRT  [https://www.comfrt.com/KAITLYN59217] FIND THE GOOD  [https://findthegoodbrand.com/discount/KAITMORE03?ref=Kaitmore]