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
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