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

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📸 @bitebybiterecovery

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