Ever catch yourself saying “I just feel fat”? You’re not alone — and you’re also not actually describing your body.
In this episode, Jess breaks down what that phrase really means, why our brains default to body-bashing language, and how to decode the emotion underneath it. You’ll learn about the psychology of body-image disruptions, body talk, and emotional regulation, plus three sturdy, practical strategies to help you respond with compassion instead of criticism.
Because “fat” isn’t a feeling — it’s a story your brain tells when something else needs attention.
In this episode:
- Why “I feel fat” often follows emotional or situational triggers
- What research says about body talk and body-image fluctuations
- A 4-step “Sturdy Translation Practice” you can start using today
- Three sturdy strategies: translate your body talk, move to process emotions, and reality-check your body perceptions
Referenced research:
- Cash, T.F. (2008). Cognitive-Behavioral Perspectives on Body Image
- Fredrickson, B.L. & Roberts, T.A. (1997). Objectification Theory
- Piran, N. & Teall, T. (2012). Body Connection & Body Image Disruptions
- Tylka, T.L. & Wood-Barcalow, N.L. (2015). Body Appreciation Scale–2
- Hall, K.D. et al. (2016). Body Fat Change Dynamics
- Batra, P. et al. (2015). Hormonal & Fluid Changes Across the Menstrual Cycle
- Sawka, M.N. et al. (2007). Water Retention & Hydration Physiology
- Orbé-Austin, L. (2018). “When We Say We Feel Fat…” Psychology Today
So, hit subscribe and we'll chat on Friday.
Join the Sturdy Girl community on Instagram HERE.
Connect with Jess HERE.
Stay Sturdy, friends.
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