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"I tried a million different things before. This was literally LIFE CHANGING." - Kathleen, MI
Why Does Staying Healthy Feel So Hard?
If you've made it here, you probably know how to eat healthy. In fact, you're probably pretty well versed. But for some reason, you’ve been stuck in the same cycle for years.
You start fresh, determined to “be good” this time. You meal prep, cut out the junk, follow the plan. And for a while, it works. You feel in control.
Then— life happens. A stressful day. A sleepless night. One small slip turns into, "Screw it, I already messed up."
Before you know it, you're back in that place you swore you’d never return to—stuck in cravings, eating on autopilot, feeling powerless.
And the self criticism creeps in.
Why do I keep doing this? Why can’t I just stick with it?
So you try harder. More rules. More control. More discipline. But has it ever actually worked?
Because while most people will keep forcing themselves into the same cycle—controlling, restricting, then feeling frustrated when it doesn't last— you have the chance to break free.
What if the answer wasn’t about pushing harder… but about stepping into something completely new?
The Answer You've Been Searching for Isn't In Controlling your Food...
What if the key to effortless, confident eating wasn’t about controlling food—but about building trust with yourself?
Think about it. Your body already knows how to eat. It knows when it’s hungry, when it’s full, what makes it feel good, and what doesn’t.
The problem isn’t you —it’s that you’ve been taught to rely on external rules instead of your own inner wisdom.
But here's what most people will never realize:
Every craving, every moment of doubt, every time you’ve felt pulled toward food—was actually an invitation.
An invitation to see what’s really happening inside. To understand yourself on a deeper level. To develop a kind of self-trust that most people never even know is possible.
A New Way Forward
Empowered Eating isn’t about fixing your eating habits. It’s about waking up to an entirely new way of being—one where self-trust becomes your greatest strength.
Imagine sitting down to eat and feeling at ease , no stress, no guilt—just trust. You wake up completely relaxed, knowing you will make choices that feel good, not because you “should,” but because you want to. You can be present because you know you can trust your body to guide you.
And for the first time, you allow yourself to fully enjoy your favorite foods. Because when you trust yourself, indulgence isn’t a loss of control—it’s a moment of deep satisfaction, where pleasure and self trust coexist.
This is not a diet. This is an awakening. Because the truth is, you were never meant to control your food. You were meant to trust yourself .
"I woke up this morning with a sense of inner peace that I have never experienced before. This is changing the story of my life."
- Sara J, Norway
The Empowered Eating Course
A 6-week journey to change the way you think about health and experience a deeper relationship with your food and body. This is not just an educational course, it's a transformational experience.
In this course, you will learn the mindset and skills that no one taught you, but will change the way you experience your path to better health.
This course is the Foundation of Mastering Mindfulness™ coaching program.
All classes will be held Tuesdays at:
3:15pm - 4:15pm PT / 4:15pm - 5:15pm MT / 5:15 - 6:15pm CT / 6:15 - 7:15pm ET
Tuesday April 8th
Week 1: The Truth About Why You've Been Stuck - and a New Path Forward.
If you’ve ever thought, “I know what to do… so why can’t I just do it?” — this week will give you the answer. You’ll learn why most health strategies actually keep you stuck, even when you’re doing everything “right.” And you’ll be introduced to a new way forward—one that’s rooted in self-trust, not control.
Inside this module:
Why even the most disciplined plans eventually backfire
The real reason behind self-sabotage (and how to stop it)
The 8 Principles of Mastering Mindfulness™ – your foundation for true food freedom
The Ascension Path – your roadmap to lasting change
By the end, you won’t just understand why you’ve been stuck…
You’ll finally see what’s possible.
Tuesday, April 15th
Week 2: It Starts with You - Building a Strong Relationship with Yourself.
If you’ve ever struggled with harsh inner dialogue, felt like you’re never doing enough, or wondered why self-love feels so far away—this week will shift everything.
You’ll learn what real self-love is (beyond affirmations or “just be confident” advice) and how to create a relationship with yourself that’s rooted in trust, respect, and inner safety.
Inside this module:
What self-love really means—and why you’ve struggled to feel it until now
How to shift your inner voice from critical to compassionate
The practice of self-trust—so confidence becomes your baseline
By the end, self-love won’t feel like a performance.
It will feel like something real, steady, and entirely yours.
Tuesday, April 22nd
Week 3: What You Can't See That's Been Keeping You Stuck - the Unseen Force Behind Your Habits
If you’ve ever thought, “I know what to do… so why don’t I do it?” — the answer might surprise you. It’s not about willpower. It’s not about discipline. It’s about what you can’t see —the subconscious beliefs running the show underneath it all.
Most people try to force new habits without addressing the root of why they feel stuck in the first place. But this week, you’ll uncover the beliefs behind your patterns and learn how to shift them—so you can stop fighting yourself and finally move forward.
Inside this module:
Reveal the hidden stories secretly shaping your choices
Shift your identity from someone who “struggles” with food to someone who feels in control
Learn how to make your thoughts your ally instead of your enemy
By the end, you’ll understand exactly what’s been holding you back—and how to change it from the inside out.
Tuesday, April 29th
Week 4: What No One Has Told You About Cravings, Overeating, and Trusting Your Body
If you’ve ever wondered:
“Why do I eat when I’m not hungry?”
“Why do I feel like I can’t trust myself around certain foods?”
"Why can't I just listen to my body?"
- This class is for you.
This week, we’ll look at the real, root-level reasons behind food struggles that most health coaches, nutritionists, and doctors never talk about. You’ll start to decode cravings, understand emotional eating, and learn how to rebuild the trust you’ve lost with your body—without tracking or forcing willpower.
Inside this module:
The real cause of food cravings (that has nothing to do with discipline)
Why we overeat—and how to respond
How emotional eating works—and what your emotions are trying to tell you
Why you stopped trusting your body—and how to rebuild that trust
By the end, you’ll know how to find and respond to the source of your cravings—
so you can recreate a harmonious relationship with food, from the inside out.
Tuesday, May 6th
Week 5: The Food Framework - How to Eat Healthy Without Ever Needing a Diet or Rules Again
What if eating healthy didn’t require rigid rules or endless overthinking?
This week, you’ll learn how to nourish your body like a dietitian—without the obsession.
What's in This Module:
The Secret to Healthy Eating – How experts make balanced choices without restrictive plans.
Fueling Your Body with Freedom – Learn the key to eating well while staying flexible and intuitive.
Meeting Your Needs Without Guilt – Discover how to honor your health while still fully enjoying food.
By the end, you’ll feel confident knowing how to make healthy food choices that support your body.
Tuesday, May 13th
Week 6: The Path to Mastering Mindfulness
This is the missing piece that makes food feel effortless. It’s the skill no one teaches—but once you have it, everything changes.
What's in This Module:
Why Most People Get Mindful Eating Wrong – The biggest mistakes that make it feel complicated (and how to fix them).
The Secret to Making It Second Nature – How to trust your body’s cues
Food as the Ultimate Mirror – What your eating patterns reveal about your life—and how to use that insight to upgrade everything.
By the end, you’ll have something most people never do—the strategy to be in complete trust with yourself. This isn’t just mindfulness—it’s the path to food freedom.
What's included:
6 Weeks of Guided Training
– Eye-opening lessons that change how you relate to food forever.
The Self Trust Guidebook
This isn’t just a book—it’s your personal guide to building trust with food, your body, and yourself. Through a mix of reflection exercises, mindset shifts, and practical tools, The Self-Trust Guidebook helps you build self trust and deepen your experience outside the classroom. p[
Weekly Coaching Calls
– Direct support, real-life application, and guidance from Gina.
The Cravings Decoder™
An essential part of The Empowered Self 6-Week Program, helping you understand your cravings in real time so you never feel out of control with food again
Exclusive Community Access
Join a supportive space to share experiences and deepen your practice.
Lifetime Access to Materials
– Revisit the program anytime you need a refresher, for life!
Bonus #1: The Inner Voice Reset
A Guided Practice to Shift Your Self-Talk
Ever feel like your inner voice is your own worst critic? This powerful guided practice will help you rewire your internal dialogue, replacing guilt and self-doubt with trust and self-respect. This is the key to becoming your biggest supporter on your journey.
Bonus #2: The Body Connection Experience
Tuning Into Your Body’s Cues
Your body is always speaking to you—this training helps you finally hear what it’s saying. This guided experience will teach you how to tune into your body’s real needs, understand true hunger signals, and make choices from a place of deep awareness, instead of impulse.
Total Value: $2,500+
Join this cohort for: $499
By the end of this course, you won’t just walk away with more knowledge—you’ll walk away with a whole new way of relating to food and your body.
You’ll have techniques that will support you, not just during the program, but for life.
People we've helped:
I've lost 59 pounds and kept it off. This was literally life changing."
Kathleen
In the past I was always on a rollercoaster. This winter I came out around 185 pounds - which is the first time in 27 years.
Terry
I had this fear of I don't know if I have the capacity to change. That was a scary place to be.
Nicole
I always knew what I was supposed to do but couldn't do it. We shifted it from a place of self love. It became so much easier to maintain.
Conner
In order to change anything, you have to reprogram, and I didn't know how to do that. But then BAM! Here comes Mastering Mindfulness to get to that deeper sub level.
Rachel
I feel more in control than I ever have. And that's because I took the time.
Ray
The Difference of the
Mastering Mindfulness™ Methodology
The Mastering Mindfulness™️ Methodology, is an inside-out approach that empowers individuals to transform their relationship with food, health, and themselves through mindfulness and self-awareness. It focuses on using the power of mindfulness as a tool to build self trust, while offering a deeper understanding of why conventional approaches haven’t worked.
The methodologies of the program were developed by registered dietitian, Gina Worful, MS, RD. It incorporates components of science and physiology of the human body, behavior change techniques, theories in psychology, and mindfulness practices. These techniques have been featured at academic universities, world renowned health spas, and well respected global conferences.
Break Free From
Conventional Norms
Traditional diets focus on restrictions and rules. Our program breaks these chains, encouraging you to listen to your body and engage with your health in a more intuitive, sustainable way. Our goal is not to tell you how to eat or live, but to give you your power back over your food choices and life.
Join a Community of
Forward-Thinkers
When you join our program, you're not just a participant— you're a pioneer. Be part of a community that dares to think differently and is eager to reshape its own health narratives. Together, we can redefine wellness for the better.
Meet Your Guides
I'm a classically trained registered dietitian with a masters degree in human nutrition.
For a long time, I followed all the traditional rules around food and health, but something wasn’t clicking—for me or my clients.
It felt like we were missing a big piece of the puzzle. That’s when I started digging deeper into human behavior and how our relationship with food mirrors the relationship we have with ourselves. What I discovered changed everything.
Now, I teach a new approach that helps people find more success—not by forcing change, but by building a better connection with themselves and their bodies.
Over the years, I’ve had the opportunity to teach these methods at universities, global conferences, and some of the world’s leading health centers.
It’s been a journey, but I’m so excited to share what I’ve learned and see how it transforms the way we approach health.
Jackie Budano
Jackie has dedicated years to the Mastering Mindfulness work and has recently completed the rigorous Mastering Mindfulness™️ certification.
As an RN, Jackie has always been passionate about health, but she’s discovered a deeper calling in helping people through more transformative approaches to self-discovery.
Her unique blend of professional expertise and mindfulness makes her an incredible addition to this program.
We’re thrilled to have her join us as a co-teacher in this program!
Kathleen Mennillo
Kathleen was one of the very first students in Mastering Mindfulness and has since completed rigorous training to become certified in the Mastering Mindfulness™️ Methodologies.
With an MBA and a deep passion for personal growth, Kathleen brings a unique blend of strategic thinking and heartfelt mindfulness to her work.
We’re thrilled to have her join us as a co-teacher in this program!
Level One
Laying the Foundation
Breaking up with yo-yo dieting
Cultivating inner motivation & drive
Loving yourself to health
How the mind controls our destiny
Getting to know cravings + patterns
Food: eating healthy without a diet
Creating a new relationship to food
Level Two
Going Deeper
Accessing the subconscious to discover what really drives your food choices
Healing emotional eating
Trusting yourself with food
Getting out of survival + sabotage patterns
Nutrients, neurotransmitters, the gut microbiome: balancing them out to tame food cravings
How past experiences, trauma, and trapped emotions control food choices and exploring liberation
Level Three
Mastering Mindfulness
Releasing your blocks for full food freedom
Rewiring the nervous system + mind
Tapping into your body’s wisdom to guide your eating
Building confidence with what food and how much your body needs
Loving your body to health
Discovering the healthy lifestyle that YOU love
Mastering Mindful Eating
Interviews with Students We've Coached
Frequently Asked Questions
I've tried so many programs already, how is this program different from other health or diet programs?
This program is not about following another plan or set of rules—it’s about shifting the way you think about food, your body, and your health. Most programs focus on what to eat; we focus on why things feel hard in the first place and how to create a lasting sense of ease and alignment. This approach works from the inside out, helping you address the root causes of what’s kept you stuck.
What if I’m too busy to keep up with the program?
This program is designed to fit into your life, not overwhelm it. With weekly live sessions and simple at-home practices, you’ll have the flexibility to go at your own pace. The tools you’ll learn are ones you can use every day, even in small moments, to create meaningful shifts over time.
What if I can’t make it to every live session?
Don’t worry! All live sessions are recorded, so you can catch up whenever it works for you. Plus, the at-home practices and community support ensure you stay connected and on track, even if you miss a session.
What if I’m unsure about making the investment?
This program is designed to give you more than just short-term results. It’s an investment in learning skills and mindsets that you can rely on for the rest of your life. We also believe so much in the quality of this course that we are happy to take all the risk and offer a money back guarantee.
Will this program require me to share personal things with others?
While this program invites you to explore your relationship with food, your body, and yourself, you’re always in control of how much you share. The live sessions are supportive and focused on learning and reflection, and you’ll have private at-home practices for deeper self-exploration.
Does this program include meal plans or food rules?
Not at all! This program isn’t about restriction or dieting. Instead, it’s about learning to trust yourself with food and make choices that feel aligned with your body and your needs—without guilt or fear.
Do I need to have experience with mindfulness to join? What if I'm not good at it?
Not at all! This program is designed to meet you where you are. Whether you’re new to mindfulness or have some experience, you’ll be guided step-by-step to develop tools that feel accessible and practical in your daily life.
What if I don’t struggle with cravings or emotional eating?
This program is about much more than cravings. It’s designed to help you develop a stronger relationship with yourself, uncover patterns you may not even realize are holding you back, and approach health with ease and confidence. Whether cravings are an issue or not, you’ll learn tools that can benefit every area of your life.
Will this program be emotionally overwhelming?
This program is designed to feel supportive, not overwhelming. While it invites you to explore deeper patterns and beliefs, everything is done at your own pace and with gentle guidance. You’ll always have the tools and resources you need to feel grounded and safe throughout the process.
How do I know if this will work? What if I'm afraid I'll fail?
This program isn’t about achieving perfection—it’s about learning and growing. There’s no way to “fail” here because every step of the journey offers valuable insights about yourself. If something feels challenging, it’s simply an opportunity to uncover patterns, beliefs, or habits you may not have noticed before. This program is designed to meet you where you are and give you the tools to move forward in a way that feels meaningful and right for you. As long as you’re willing to show up and explore, you’ll experience progress in ways that last.
To apply, schedule a connection call below.
The most important part of this experience is that everyone who is a part of it is in the right place! There's no pressure to commit to anything on this call. I don't want to convince anyone to be a part of this group if it's not the right fit.
If you schedule a call, please make sure you schedule a time when you can have a quiet, undistracted space so we can really connect.
Thanks! :)
TERMS & CONDITIONS | PRIVACY POLICY
© 2023 by Mastering Mindfulness Institute