We did it, loves — Episode 100 of Mindfulness & Matcha! 🥹✨

Before we dive in, I just want to pause and thank YOU. Your support, your DMs, your shares, your feedback — you’re the reason this podcast exists. Every time you tell me how an episode landed, or how it came at the exact right time, you remind me why I keep showing up. This milestone? It belongs to both of us.

And in honor of 100 episodes, I’m sharing 10 powerful truths that will change the trajectory of your life if you’re brave enough to live them. These aren’t fluffy tips — they’re raw, tough-love truths that will challenge you, stretch you, and call you out in the best way possible.

We’re talking about: self-talk, boundaries, choosing yourself, why you can feel broken and still succeed, the fact that you’ll lose people when you grow, why your health is your lifeline, and so much more.

This is your big sister nudge + wake-up call all in one. If there’s one episode to grab your journal and write down every single point, it’s this one.

In This Episode You’ll Learn:

• Why your self-talk is programming your reality (and how to rewrite the script)
  

• The truth about boundaries: you will lose people, but you’ll gain yourself
  

• Why choosing yourself will disappoint others — but save your soul
  

• How to keep going when you want to throw in the towel (adapt, don’t quit)
  

• Why you don’t need to be “fixed” before you can be successful
  

• The hard reality that your health is non-negotiable (you are what you consume)
  

• How to start over — not from scratch, but from experience
  

• The daily check-in question your future self needs you to ask
  

• Why waiting for “someday” will cost you everything
  

• How your greatest strengths are born out of your hardest days
  

Mentioned / Resources:

• The Fat Loss Supportive Blueprint — simple, plug-and-play structure so you can stop waiting for motivation and start building momentum
  

• My 1:1 coaching program, The Lifestyle Reset Department (LRD) — for women ready to break the cycles, rebuild their health, and step into self-trust with accountability and structure
  

• Journaling prompts + reflection questions from today’s episode (listed below)
  

Reflection Prompts / Action Items:

1. What’s one phrase I say to myself that I’d never say to someone I love? How can I rewrite it?
   

2. Where am I letting people or situations drain me because I’m afraid to set a boundary?
   

3. Where am I living for approval instead of peace?
   

4. Where am I tempted to quit — and how can I modify instead of walk away?
   

5. How am I waiting to be “fixed” before I allow myself to move forward?
   

6. What one choice this week can I make that honors my health?
   

7. What do I need to forgive myself for so I can begin again?
   

8. Would my future self be proud of my present self?
   

9. Where am I numbing out, waiting for “someday”?
   

10. What strength did I gain from the hardest season of my life?
    

Your Challenge: Pick the truth that hit you hardest today — the one that stung a little — and live it out this week. DM me @loseweightwithkate and tell me which one it was. I want to celebrate with you and hold you accountable.

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⁠⁠⁠The Lifestyle Reset Department (LRD) ⁠⁠⁠⁠