Katy:  Welcome back to Rebuilding Trust with Your Body. I am Katie Harvey, your host, and today on the show we’re gonna have a heart to heart. It’s, it’s like we’re gonna grab a cup of coffee, we are gonna sit down, we’re gonna hold hands, and we are gonna talk this out because I know that you are having days where you look at yourself in the mirror or you see a picture of yourself, or you put on pants that are too tight.

And you’re panicking. You’re freaking out. You’re thinking, screw it. I’m going back to low carb or intermittent fasting or counting calories. Or you start Googling, how do I lose weight fast? Or How do I get Ozempic? Or which type of GLP one medication is the best for weight loss? Like, yes, I see you. I see the things you’re doing.

I know the things you’re thinking. I am in your head, and I want you to know you’re not alone. We are going to take a deep breath and we are going to talk about this today. And I’m not here to blow smoke up your, you know what, and to tell you to just think positive about your body. We are going to have a real conversation about your body and about your weight, because the last thing that I want you doing is going into a shame spiral and impulsively throwing your intuitive eating process out the window and running back into the arms of diet culture.

And I know how tempting that is in those moments where you feel awful and you just don’t see another way. But I also wanna remind you that dieting is what got you here. And even though it might seem like the quick fix that you so deeply desire, that relief that you’re looking for, it’s most likely only going to give you temporary results.

If any results at all. And with your weight, you’re gonna yo-yo down and then shoot right back up. Probably higher than when you started. You don’t need another ticket to ride that rollercoaster. And today we’re gonna work through this together. Okay, before we do wellness, woo. And before we dig into this very juicy episode, I have one quick housekeeping that’s time sensitive and it’s related to this topic, so I don’t want you to miss it next week.

If you’re listening to this in real time on Monday. May 12th, I am going to be doing a free masterclass called What’s Weighing On You, which is going to be all about your fears and your struggles around weight gain when you quit dieting, and this masterclass is exactly where you need to be if you’re trying to figure out how to embrace intuitive eating.

When you’re terrified of weight gain, if you’re worried about your health and if you’ve already gained weight and you’re questioning whether intuitive eating is even right for you, and if you’re having a hard time seeing how you can ever heal your body image when you feel so awful. Your body and about your body.

Right now we’re going to dig into weight science and how to use the intuitive eating and the non diet approach to find your body’s happy, stable weight where you aren’t battling and having to control it for the rest of your life. I’m gonna give you tangible and actionable steps that you can take right now to feel better about your body so that you’re not walking around feeling like crap about yourself every single day.

And ways that you can actually improve your health that don’t involve dieting and chasing a number on the scale. Trust me, you’re not gonna want to miss this because it is going to tackle your biggest fears and your biggest struggles. Head on, go grab your spot. It’s at non-diet academy.com/wait. This masterclass is gonna be a lot more in depth than what we’re going to be able to cover in this episode.

And I’m going to be teaching things that I won’t be getting into here today. And so if this is something that you’ve been struggling with, this episode is kind of like your appetizer. And the masterclass is going to be the full, you know, the full four course meal and, and the entree. So make sure you grab your spot, it’s totally free, and be prepared to look at your weight, your body image, and your health.

Completely differently. Again, it’s at non diet academy.com/wait. And if you can’t make it live next Monday, you can still sign up. You will get the replay. It’s happening Monday, May 12th at 6:00 PM Central time. Okay, moving on. You know what time it is. We got some wellness. Woo to talk about. Wellness. Woo is the stuff that diet and wellness culture tells us we should do in the name of health, but it’s really based on pseudoscience, exaggerated claims or just nonsense.

Today’s wellness Woo is very on topic. It’s Skinny Talk. So what is Skinny Talk? Skinny Talk is a corner of TikTok and social media. It’s a, it’s a hashtag that started trending that is filled with content. Glorifying fitness. So on Skinny talk, you’re gonna see things like what I eat in a day. Videos with really low calorie intakes.

You’re gonna see people doing all sorts of body checking, extreme weight loss tips, a lot of thin inspiration. You’re gonna hear people saying things like, you don’t need a treat, you’re not a dog. And hunger isn’t an emergency. I want you to hear me when I say this. This is toxic motivation. This is basically the newest iteration of pro anorexia, pro eating disorder content.

And it’s being disguised as wellness and discipline and fitness motivation, but it is so deeply rooted in diet, culture and disordered eating. It’s not even funny. So that’s the number one problem that I have with this, is that it’s promoting disordered eating behaviors. If people were coming into a session with me as an eating disorder specialist and they were describing the behaviors that these people on TikTok are promoting.

All of the red flags in my head are going off for an eating disorder. They are normalizing and encouraging restriction, obsession with your body size, dangerous methods to lose weight and control your weight, like skipping meals or loading up on really high volume, low calorie foods over exercising. And it’s reinforcing this idea that thin is healthy.

Which is both untrue and harmful because the things that I am seeing on Skinny talk are not healthy. They’re quite dangerous. And eating disorders themselves, which this is promoting a disordered mentality, and if this manifests into an eating disorder for a person, eating disorders can be deadly. Eating disorders have severe medical complications that come with them.

We’re not messing around, we’re playing with fire here. And that’s. Scares me and it disturbs me. The other problematic aspect of this is just the continued reinforcement of this really narrow and unrealistic beauty ideal. I mean, bottom line, it’s fat phobic, right? Because most of what we see are thin, white, able bodied, very young.

A lot of times it’s like, you know, 20 year olds or even teenagers who are promoting this stuff, and. It’s, it leaves the viewer feeling less than because, oh, I don’t look like that, or, I’m not doing these things. I’m clearly not trying hard enough, and it’s very easy to forget that. What we are seeing is often also posted on social media using filters, specific angles.

They did multiple video cuts. There’s a lot of editing, and so there’s a distortion of reality that often goes with it. Not to mention what I eat in a day videos, which you guys know that I stand adamantly against. The what I eat in a days are not necessarily what the person is actually eating in a day.

I mean, let, let’s be honest, right? I mean, that’s not, they’re showing you what they want to show you. They’re not showing you the binge that they had late at night on popcorn or candy bars or ice cream or whatever it is. They’re showing you the curated version. So you have to keep that in mind that what you are looking at is not necessarily reality.

And even if it is, it’s a disordered version of reality and. The problem is even when we know that intellectually, our brain forgets it when we see it. And then I have a lot of concern, especially for young people who don’t fully comprehend that. And when we’re looking at this type of content, it, it is designed to create.

Comparison and body shame and research shows that constant exposure to this content and these videos worsens body image, even for people who are actively trying to unlearn diet culture. So even for you listening to this who you’re like, yep, I get it. I see what you’re saying. I’m on board with it, you’re gonna still be susceptible to it because it becomes kind of like, uh, subliminal messaging when you see it enough.

Most people report feeling worse about themselves after scrolling Tin Skinny talk. And it feeds that cycle that ultimately, you know, is a restrict binge or a diet binge type of cycle because. You know, it’s setting up these expectations around restrictive eating that ultimately is going to backfire on you, and then you’re gonna feel like you failed when it’s really just your body desperately trying to get what it needs.

And what is also so troubling to me about this that I really wanna call attention to is the way that it’s not just framed as like, I’m willing to be skinny at all costs. Because that’s really what they’re saying, that that’s the part. They’re not saying out loud. It’s being framed as wellness. These creators are often labeling these disordered behaviors as wellness or gut health or clean eating, and it’s co-opting.

This language about health, but applying it in this restrictive and obsessive way that’s not actually healthy. So I want you to be looking out for red flags. I want you to, you know, listening for things like, oh, I feel so much better when I’m not bloated. But really what they’re just saying is when I’m thinner and when I don’t have food in my digestive system.

Or, um, the hot girl walk followed by a rundown of calories, body goals, exercise, that type of thing. Or somebody saying, well, I’m just listening to my body, but they’re very clearly ignoring hunger cues. I, I want you to be a critical consumer, and I want you to pause and question the mindset that is being promoted.

Is it promoting actual health or is it promoting control? And you’ve gotta keep in mind that that social media. Is what people want you to see. It’s not real life. It’s not full context. And I really encourage you to just unfollow the accounts that are promoting this. Don’t go searching skinny talk. Don’t tell the algorithm that that’s what you wanna see.

Curate your feed with stuff that supports your intuitive eating journey, that supports your life, that supports other interests that have nothing to do with food and weight and body. Go, you know, follow, uh, panda. Talk is adorable. I, I got somehow on that side of, of TikTok at one point where it was panda videos.

It’s absolutely delightful. You know, go follow stuff that is gonna allow your brain to diversify what it thinks about and keep in mind that your worth is not tied to your body size or what you do and donate. Okay, that’s enough of that. I’m stepping off of my soapbox for right now. If you have an example of wellness, woo, send it my way.

Let’s move on to today’s main topic. Before you panic about weight gain, let’s talk about what’s actually happening. If you’ve looked in the mirror or stepped on the scale lately and you’ve felt that gut punch of panic, that pit in your stomach, you are not alone, but before you spiral into, I need to fix this mode, let’s pause.

And let’s talk about what’s actually going on with your body and with your thoughts and your emotions. So first of all, I wanna normalize the way that you are feeling and the way that this activates so many emotions within you. That fear of weight gain and that shame of weight gain is so deeply conditioned in us by diet culture.

I mean, we’ve got kids as young as preschool who are afraid of being fat. So it, it’s no wonder that you feel this way and that fear doesn’t mean you’re doing intuitive eating wrong. It means that. You’re working on healing in a world that glorifies thinness. So the feeling that you are experiencing it is normal, it’s expected.

I’d be shocked if you weren’t feeling that way. In fact, just the other day, I, uh, I was checking in with some of my previous non Diet Academy clients, just saying, Hey, how you doing? What’s. Going on, you know? And I said, gimme, on a scale of one to 10, how are you feeling about your body? And I got several replies from people who said, you know, like pretty good most days, like, you know, maybe an eight or so.

And I thought that was interesting that my people who are doing really well, they’re not like 10 out of 10, they’re just kind like, yeah. Eight, it’s fine. It doesn’t have to be amazing. And when I have a day that’s like a three or a four, I can work through it, but it doesn’t control my life anymore. And that was the message that I really got from, from multiple people was that their body image doesn’t have to be amazing.

24 7. That they’re accepting of their body and that they have so much more peace and freedom, that it just isn’t that big of a deal to them anymore, and that their life is so much better because of it, that this has been so incredibly freeing because of that process of dismantling all of this and rewiring the way they think about it, that, that we do when we work through these phases of becoming a non dieter and, and really embracing intuitive eating and building that trust.

And what can be so hard, especially in the early phases of this, is that your body probably will change And, and let me back up on that. Your body has been changing since the day you were conceived and the day that you were born. Like bodies change. That is a fact of life. That is a normal expected, wonderful.

Biological phenomenon and your body is going to continue to change as you get older. As we are humans, we as we live our life, it, it’s a blessing to be alive for your body to change, and we have to learn to tolerate and accept and embrace these changes. It’s part of having a human body and. It’s hard.

It’s so hard in a world that tells us that we need to be controlling our bodies, shrinking our bodies, and, and really lately this messaging around defying aging has gotten particularly intense for women. All of the anti-aging Fountain of Youth type stuff as it relates to, you know, dyeing our hair and.

Skincare and makeup routines, like that’s been there for forever for women. But now there’s also all of this stuff about like biohacking and longevity and where they’re trying to make it sound all wellness and sciencey, that we should basically be reverse aging like we’re Benjamin Button or something.

So it’s hard to have a body that’s just going through normal changes and aging process in a world that’s telling us that any body changes wrong and that you need to control it, reverse it, and fix it, and prevent it if at all possible. And it, you’re fighting Mother Nature. I. Especially for women, especially as we go through the different phases of adulthood and, and when we go through menopause in particular, there’s so much out there that’s preying on these body changes for women that are completely normal and expected.

And nobody’s telling you that. Nobody’s telling you that, yeah, your body’s gonna change and that’s normal, and yeah, you probably are gonna gain some weight and that’s normal. And it doesn’t mean that you need to turn around and do some type of quote unquote. Hormone balancing to fix it. Because most of the people who are talking about balancing your hormones, they have no idea what they’re talking about.

They couldn’t tell you what hormones we’re looking at or what the appropriate level would be, or what it actually means to be balanced because hormones are gonna fluctuate. And so that’s so much utter nonsense. But this is the world that we’re living in, and I know that this is hard. But weight shifts when you let go of dieting and when you’re letting go of restricting and when you are trying to learn how to be at peace and listen to your body and honor what your body is telling you.

Weight shifts are just a sign that your body is finding its way back to balance, especially if you’ve been through years and decades of restriction. This is normal, and I, I will often tell my clients this, that I, I want you to be prepared for some weight gain in the beginning of this process. It doesn’t mean that it doesn’t work or that you are doing it wrong.

It’s expected. And, and I’ve had so many people who said, Katie, I’m so glad you told me that, because I would’ve freaked out about it and I probably would’ve bailed if I didn’t know that. And my very loose rule of thumb. As a dietician is if someone’s continuing to gain weight and it’s just going up and up and up after they’ve been doing this for about six or 12 months, that’s where I start to get curious, like, okay, is something not clicking do?

Do we need to kind of evaluate like. Are you really in tune with hunger? Fullness? Is there some eating that’s going on for other reasons? Uh, and then we’re also looking at, you know, where are you? Like, are you going through perimenopause, menopause? Um, I might be looking at medical stuff like how are we doing as far as like blood sugar and insulin resistance because, or what about thyroid?

We, we wanna get curious about. What’s your body telling you? So I like to caveat that, that the, the goal here is not just you have to accept perpetual weight gain for the rest of your life, because that’s intuitive eating. That’s, that’s not intuitive eating. Yes, some weight gain is expected for a lot of people, not for everybody, but for a lot of people and learning to accept and tolerate that is part of doing the work.

Then the other part of doing the work is that if your weight is continuing to change, we get to be curious about that. We, we get to look at that and, and I see a lot of people in the intuitive eating space, a lot of, you know, coaches and other providers who make it feel like, or make it sound like. You just have to be okay with your weight no matter what happens.

And of course, I want us to have self-compassion and body acceptance of things that are changing with our bodies. But my hot take also is that we do get to look at weight with neutrality, with curiosity as a data point. And it doesn’t tell us anything unless we put it in context with a whole bunch of other data points to make sense of it.

That’s what I help my clients with is I help them to figure out like what is your body’s set point weight range at this phase of your life and how do we find that and how do we help you just maintain it without you having to try and control it? Because the more you try and control it, the more you’re probably gonna raise that set point weight range.

That’s one of those things we’re gonna get into in the masterclass. I’m gonna walk you through how to understand all of that and. Uh, you know, it, it’s just, it’s hard to wrap your mind around. And so I want you to understand that yes, there are some expected changes, and if there are ongoing changes, we do get to look at that.

You, you don’t just have to ignore it and put your head in the sand. That’s not how intuitive eating is actually supposed to work. The other reminder I’ll give you here is, is a little bit of an aside, but I, I also wanna say this because I think it’s really, really important to keep in mind is that we could all eat and exercise the exact same.

We could all follow the exact same diet plan or do all the things that the influencer on Skinny talk does in the same exercise in all of it. And we would still have different bodies because different bodies have different genetics and have different. Weight ranges that are natural for your body, and that’s what we get to figure out is what is right for your body.

So back to that panic that you feel when you get on the scale or you look in the mirror, or you put on clothes that are tight and you’re like, oh my gosh, I’m gaining weight. This is awful. I can’t do this. The panic isn’t just about your body, it’s about the meaning that you have attached to your weight.

So. Here’s what I mean by that. We can notice that something is changing and have a neutral reaction to it. So for example, you could notice it’s sunny today, or I was noticing earlier that my dog’s hair grew out and she needs a haircut. Or the other day I noticed my son needs new shoes. His feet grew.

It’s a really neutral reaction to all of that. Like, okay, yeah. You know, like, I’m happy it’s sunny and oh, okay, I’m noticing that like I’m gonna need to buy new shoes or, or schedule the dog a haircut. I’m having a neutral reaction and I’m just going, okay, you know, this is what that information is telling me.

Notice though how different it feels that the reaction you’re having when you notice that your body has changed. So it’s not about the change. We can notice a change of something in life and have a neutral reaction, but you’re having a big, huge panic shame reaction. That’s because of the meaning that we are attaching to our weight.

That’s why we feel that disgust about our bodies. Let’s do a quick thought experiment here. Let’s imagine that the world has been flipped upside down and that our culture values and celebrates weight gain and that our culture views weight loss as something bad. How would you then feel if you got on the scale and saw that you gained weight?

You would be excited, you would be happy. You would be thrilled because we changed the story and the meaning. So, so much of the suffering that is happening when our weight changes is because of the story and the meaning. And I also get that sometimes it people, part of the suffering might be a physical discomfort that it’s hard to move your body or there’s pain in certain places of your body, uh, or there’s, um, you know, chafing or it’s difficult to bend over and tie your shoes and things like that.

I totally get that. What I’m talking about is like the. Emotional reaction and the suffering that’s happening because of the beliefs and the fears that we’re having about our body. And so the beliefs like. If I gain weight, I’ve lost control, or people aren’t gonna respect me, or nobody’s ever gonna want to date me at this size, or I won’t be healthy unless I lose weight.

These beliefs and these stories are what’s creating the panic, and so we need to identify and challenge these beliefs with curiosity and with self-compassion. And that’s something that we’re gonna do inside the masterclass next week. So make sure that if this is something that is resonating with you, if it’s ringing true with you, that you get inside that masterclass, it’s at non-diet academy.com/weight.

Dieting creates the illusion of control, and that’s what’s so appealing about it when we’re panicking is, oh my gosh, I feel terrible. I need to do something to fix this. Dieting is right there. Diet culture has handed it to us on a silver platter. Here’s all sorts of options for you of what type of diet you might wanna do, or you know, what type of thing you might want to deploy in order to shrink your body and to lose weight.

So we, we want to shift this idea around control because it’s an illusion what dieting is actually doing. Biologically and scientifically is it’s making your body think that there is a threat to your survival because your body doesn’t know that you’re just choosing to eat less calories and to restrict your food because you’re trying to lose weight.

Your body thinks there’s not enough food available and your body thinks, holy cow, we need to conserve energy. We need to burn less calories. We need to lower our metabolism, and we need to think more about food so that we can eat more, which then makes it very easy to gain weight. And your body thinks it’s doing that in order to protect you.

And if we were in an actual scenario of food scarcity and famine, it would be protective and lifesaving for your body to do that. So dieting is creating this illusion of control that actually makes you more out of control with food because your body’s primitive biological defense mechanisms are kicking in and are overriding everything, including your willpower at a certain point.

With intuitive eating, we’re creating trust. We are working with your body instead of against your body. And what lies on the other side of diet culture is freedom and connection and trust and peace, that you can listen to your body, that your body is gonna let you know what it needs. One of the other, I think big, big lies that diet culture has sold us on is the illusion that dieting is self-care.

We feel like I’m going on a health journey, but really we just mean I’m trying to lose weight or you know, I’m cutting out carbs and I’m just being so healthy. So it feels in our minds like we are doing something positive for ourselves. When in reality we are working against our biology, we’re working against our bodies, and the truth is that intuitive eating and learning to build trust and connection and attunement with your body, that is self-care.

That is the whole approach was built on the foundation of self-care. It’s a self-care. Approach towards eating. And at the same time I also get that it goes so hard against the grain of what diet culture has told us. And that’s hard it, it’s hard to be doing this when it feels so countercultural and opposite of everything you’ve been told to do.

So let’s keep in mind when you’re having this panic reaction to gaining weight, because you’re no longer dieting, what’s actually happening is your body is coming out of restriction. It’s like you’ve been holding your breath underwater. What are you gonna do if you’ve been underwater for a period of time?

You’re holding your breath. What happens when you come to the surface? You gasp for air. That is what your body is doing. When you are coming out of restriction, you are gasping for air. Your body is trying to recalibrate its weight and its metabolism, and it’s trying to get you back to homeostasis. Our body wants to be in a state of homeostasis, and oftentimes weight gain is going to be part of that, where your body is like, okay, we are safe.

We are not at risk of starvation. Honoring your hunger, honoring your fullness, choosing satisfying foods, getting your emotional needs met, which sometimes includes food. It’s a, these are health-promoting behaviors. Even if the scale goes up, it’s so hard to wrap your mind around how you could be healthier at a higher weight.

And for a lot of you, that is true, even if that higher weight is higher than what they would say the healthy BMI is. Fun fact, people in the overweight BMI category live longer than people in the normal BMI category. So if we’re, we wanna talk about like health and longevity, we need to, you know, back up and have that conversation, which we’re not going to today.

But, you know, it’s that type of thing that we need to pause and think about that again. It’s the narrative, it’s the stories we’ve been told that are creating the feelings we’re having. So I wanna give you some tips here for riding that wave of body image panic. The first thing is when you feel that panic and that disgust and that shame well up inside of you.

Like if you’re looking in the mirror, you’re looking at a picture, you’re on the scale. Picture that moment where you’re like, oh my gosh, I hate my body. I want you to notice the feeling and to practice some deep breathing. There are so many different breathing techniques out there. You can, um, Google it and find some YouTube videos and some guided breathing meditations.

Find one that works for you. Find one that you like because the beautiful thing about that is that your breath is always available to you. You can use it anytime, anywhere. You can use it in a dressing room at the doctor’s office in your bathroom, and. You’re gonna take that deep breath. You’re gonna exhale and you’re gonna just name the feeling.

I am feeling shame about my weight. I am feeling scared about my weight. I am feeling disgust towards my body. And to be able to say, I am feeling and then name it is so powerful because it, it’s kind of like we’re holding that emotion out in front of us on a piece of paper and we can go, okay, this is the feeling that is present.

It doesn’t mean that you have to react in response to the feeling. We’re just gonna notice the feeling and name it. And then I would encourage you to be curious and maybe even journal about this if you can, if you can sit down in that moment or circle back to it later to journal. What is the story you are telling yourself about your body and about your weight?

What is that narrative? What’s the story going through your head? And then to look at that story and ask yourself, where did I learn that? Where did I learn to think this way about it? Because you weren’t born thinking this way. Young children don’t hate their bodies. They learn to hate their bodies through living in the culture we live in and getting the messages they receive.

I want you to be curious, what’s the story? What are you telling yourself? What are the feelings? And then to practice neutrality. Body neutrality is one of the, the most important, most powerful skills and tools that you will have in your toolbox on this journey. Just being able to say, this is my body.

This is how my body looks today. This is my here and now body. These are my arms, these are my legs. This is my belly. And to put on some clothes that fit your here and now body and clothes that are comfortable. One of my clients said it so beautifully, she said, clothes that give me space when I’m feeling this way.

So don’t put on something all tight and form-fitting that you’re just gonna be hyper aware of your body all day. Put on something comfortable, something that allows you to just kind of forget about your body a little bit and to go live your life. And avoid triggering behaviors like body checking, weighing yourself again, comparing, scrolling to skinny talk, Googling, clicking on weight loss ads.

Don’t go doing all of that. It’s just gonna make you feel worse. It’s like pouring salt on a wound. Be kind to yourself, even though that’s the last thing you wanna do on these days. I know it’s so counterintuitive, but body neutrality and body kindness will completely change the way that you then respond to these situations because if you panic.

Try to fix it by trying to change your body, by saying, I feel terrible today. I’m gonna skip breakfast. I’m not gonna eat carbs. I am gonna make myself eat a salad. I’m gonna definitely work out really hard today. Those types of punishing, dieting behaviors, they don’t fix anything. They actually make things worse.

So we need to learn to acknowledge and sit with these feelings. To recognize that that sitting in the suck is part of doing the work because diet culture has trained us to respond to the feelings by doing dieting behaviors and punishing behaviors to fix them. And what we need to do is to be able to acknowledge the feelings, to validate them, to normalize them.

To challenge the core beliefs and to sit in the suck without trying to fix our bodies and shrink our bodies. Choosing not to diet is an act of courage, especially when your body is changing, and I, I say this without any shred of doubt in my soul. Choosing not to diet is one of the wisest things you can do for your health, both mentally and physically.

And I won’t lie to you, I, I don’t sugarcoat this stuff because I don’t think that’s helpful. This part of the journey is hard. It is hard, and, and you have to be prepared for that. It’s not all, you know, cupcakes and celebrations about food freedom. Like, okay, yes, that part’s fun, that part’s amazing when that happens.

But this part of the journey, it’s hard. Sitting in the suck is hard. There’s a lot of grief that comes with it. Go back and listen to my episode from last week on grief. But it doesn’t last forever. You won’t always feel this way. Remember those clients I was telling you about who, uh, had taken NDA previously who are now in such a different place, who feel so much better, who might have bad body image days?

And they’re like, eh, that sucks. But moving on, they’re not getting sucked back into dieting because of that and this healing process, it’s not linear. It’s not like, oh, today you’ll feel better than you did yesterday. No, you’re, you’re gonna have days where you just get punched in the gut. There’s gonna be twists and turns, ups and downs, and there’s gonna be times where you feel like you’re going backwards or that you’re stuck and you’re not making progress.

And that’s just how this goes. It’s, it’s one of those things that I, I wish it could just be like, okay, you know, today will be better than yesterday and tomorrow will be even better. And if you just keep putting one foot in front of the other, that’s not how it goes. You j you have to be prepared to, to ride out the waves and, and to weather the storm.

To trust that. On the other side of this, what is waiting for you, the peace that you will have and your ability to live your life more fully without being so bogged down by the thoughts and the shame and the obsession over your body, and feeling undeserving and unworthy, all of that when you make peace with food and with your body, and when you find what is right for your body without dieting.

That is when your life feels so much bigger and more expansive and fuller because you can live your life fully. So healing’s not linear, but it is worth it. And so as we wrap up, if you are in that place of panic right now, I see you. You are not failing, you are feeling, and that’s part of the work. Keep going.

Don’t give up. And remember, your body is not the problem. Diet culture is the problem. And don’t forget to grab your spot in my free masterclass. What’s weighing on you. It’s happening Monday, May 12th at 6:00 PM Central time. Save your seat at non-diet academy.com/wait. And in case nobody has told you today, you are worthy just as you are.

We’ll talk again soon.