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Episode 167: (Transcript) Don’t Like Sweating, But Want to Move Your Body More? This Episode is for YOU!

January 28, 2025

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A Certified Eating Disorders Registered Dietitian (CEDRD) with a master's degree in dietetics & nutrition. My passion is helping you find peace with food - and within yourself.

Meet Katy

Don’t Like Sweating, But Want to Move Your Body More? This Episode is for YOU!

Welcome back to Rebuilding Trust With Your Body, I’m Katy Harvey your host. Today on the show we are going to dig into one of the biggest blocks that you might have against exercise – sweating. Here’s the thing – Sweating doesn’t have to ruin your relationship with movement—it might even help you rebuild it! That’s right, having this conversation about sweating and overcoming this block might end up being transformational for you in your relationship with movement because it can open up so many possibilities for you. 

I’m a naturally pretty sweaty person. I have a couple of friends who hardly seem to sweat at all, and I used to be jealous of people like that. In fact, I remember when I was a teenager back in high school I was so self-conscious of my sweating that I’d wear 2 t-shirts so that people couldn’t see when I was sweating. This was before moisture-wicking fabric was a thing and I am sure that it was so annoying to my mom that I was creating all this extra laundry every week. But I was embarrassed about it. Looking back, this was probably connected to my undiagnosed anxiety, but that’s a topic for my therapist. 

I’m guessing that many of you listening can relate to feeling self-conscious about sweating. And that it might be holding you back from exercise. I know that this applies to a lot of you because I hear it frequently in my conversations with clients inside my programs. It can be such a big barrier that might feel impossible to overcome, but I can assure you it’s not. 

In this episode we’re going to talk about mindset shifts, super practical tips (including tips for managing chafing), and rethinking what exercise can look like. So buckle up because this is going to be an amazing conversation.

Now, before we dive further into our main topic for today, you know what time it is…We’ve 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: Beneve (beneev)

MLM

Xcelerate coffee, energy drink

Based out of FL

Judy and Mark Willodson who have been a part of multiple MLMs – one of which was called The Happy Co (which had been rebranded from an earlier name after their CEO was outset for gross financial misconduct. – yikes)

They parted ways with The Happy Co and in March 2022 a the company filed a law suit against Mark and Judy Willodson that had something to do with the Willodsons buying up some other MLM company. 

Anyway…they then founded this company Beneve which sells nutritional products that are of course marketed for health and weight loss. 

They’re best known for their coffee that they claim has a “magical blend” of energy enhancers indwell only cost you $62 for 30 servings. If you’re like me and you drink a couple cups of coffee each day that will last you 2 weeks. Seems kind of steep to me. When you look at what’s in it, it’s basically just coffee with a laundry list of supplements added to it, such as green tea extract, amino acids, ginseng, yohimbe, as well as additional caffeine (which is why it probably will make you feel revved up). 

It also appears to be a rebranded version of a coffee supplement that was banned by the FDA back in 2020 because they were adding phenethylamine which is a Class C controlled drug. It has amphetamine-like characteristics.

They also sell other wellness woo nonsense like drink mixes that will allegedly “supercharge your body’s defense system” (which is nonsense)

And again it’s worth noting that the company is structured as an MLM which in and of itself lends itself to woo, and is really problematic from a predatory business standpoint. 

If you have an example of Wellness Woo that you want to share, send it to me at rebuildingtrustwithyourbody@gmail.com. 

Ok, that’s enough of that. Moving on to today’s main topic…What to do if you want to be more consistent with exercise but you hate sweating.

The Emotional Weight of Sweat: Why It Feels Shameful

Our society has perpetuated this negative association with sweating. We’ve been made to feel, especially as women, like sweating is “unattractive” or “unfeminine.” As if somehow we are more dainty and beautiful if we don’t sweat (and that being dainty is what’s beautiful and desirable). 

This idea of not exerting ourselves, and sitting back quietly, while making our bodies small, is all another example of how women are told to not take up space, not to have normal bodily experiences, and to not be powerful.

And bottom line, the stigma against sweating is also a form of anti-fat bias. We are told that sweating represents fatness and being out of shape. (Which isn’t even an accurate statement, but it’s collectively what we’ve been told to believe.)

Diet culture only celebrates sweat in the context of punishing workouts, and sweating is shamed in everyday life. And even sweating during a workout can feel shameful if you’re in a larger body. I’ve had SO MANY clients say to me that they’re afraid that people are looking at them and judging them for the size of their body if they are sweating, whether it’s at the gym, in a workout class, on a walk, or even just doing everyday activities. And because that fear is so strong, I’ve worked with numerous clients who have been afraid to be seen moving their bodies period.

We are also impacted by our past experiences such as seating in gym class or getting sweaty at work, and if you had some negative experiences with that you then form a negative association in your mind. That was what happened to me when I was in high school and I was afraid of being with sweat marks on my shirt.

This shame about sweating can then become this thing that piles up, where you become afraid to go to the gym, afraid to go hiking with friends, afraid to go dancing with your partner, afraid to help with a service project at work, and you end up avoiding so many life experiences. 

Then what can happen, especially with the avoidance of exercise and physical exertion, is you do become deconditioned. Your body loses stamina and strength – which can then make you feel more ashamed, more hopeless, more afraid. And it makes it harder to then get into some type of movement routine, because the barriers feel so big.

If you see yourself in any of this, I want you to put your hands over your heart right now. Do it with me. We’re putting our hands over our hearts and breathe in compassion for yourself, and exhale the shame. Inhale grace and kindness, and exhale the judgment. 

There is nothing wrong with you for sweating. And you are not too far gone when it comes to movement and exercise, no matter how out of shape or deconditioned you are.

Even if you have a medical condition or take a medication that makes you sweat more, that doesn’t mean that you should be ashamed of this or that your body is bad or wrong in any way. This is where we can lean on self-compassion as a tool to work through these mental judgments and mindset blocks from these types of struggles. Self-compassion means talking to yourself like you would a friend. If your friend told you that she was embarrassed at how much she sweats you wouldn’t tell her how gross she is and that she should never let anyone see her sweat. You would probably validate how hard that is, and that it sucks, and to reassure her that it’s ok and that she still deserves to move her body and do things in life that she wants to do, even when it makes her sweaty. You might also help her do some creative problem solving, which we are going to get to in a minute. 

First, let’s do some more of the mental work on how you’re thinking about sweating…

Reframing Sweat: What It Really Means

If we put on our scientist caps, and step back to think about what sweat is scientifically, it is simply your body’s way of regulating its temperature and protecting you. It’s your body’s way of cooling down to keep you safe and protect you against overheating. Sweat serves a really important biological function. It’s a sign that your body is doing what it’s supposed to do.

I know that you might be thinking, “But Katy, the reason I sweat so much is because of my weight, and if my weight was lower my body wouldn’t have to work so hard to cool me off.” Let me ask you this: How is that thought serving you? This is one of those things that often becomes a reason for people to shame themselves, and to mentally justify why they need to focus on dieting and weight loss as their goal – despite the fact that dieting is most likely to cause you to GAIN weight in the end and is hard on your metabolism and your health. But we’ll get hung up on how this is a body size issue, and the shame related to that because our culture tells us how awful it is to be fat and in a larger body, and it keeps you stuck in that endless cycle of feeling like your body is a problem to be solved, rather than living your life fully in the body that you have. 

People in bodies of all shapes and sizes sweat. Some more than others. We need to stop making this all about fatness, because that’s just fueling the shame narrative and the anti-fat bias that have gotten us into this messed up place in our relationship with food and our bodies in the first place. 

And if you’re listening to this episode because the topic applies to you, then shaming yourself for sweating is getting in your way of consistently exercising, and therefore it is preventing you from taking care of your body in really important ways.

There are multiple reasons that we sweat. Sometimes it’s from physical exertion (such as exercise, or when you’re cleaning your house, or doing yard work), sometimes it’s because the temperature is hot (like in the summertime, or if you enter a sauna), sometimes it’s hormonal (such as hot flashes), sometimes it’s anxiety (like when you’re nervous and you start sweating). You really have no control over this process. Your body is going to sweat at the time and in the amount that it feels it needs to. Now, sure there are things we can do to help our bodies calm down or cool off, but we can’t control the sweat itself. 

(Fun Fact: Even the composition of our sweat differs depending on the circumstance. The makeup of your sweat is different when you’re hot vs nervous. And different people have different compositions of their sweat. One of my friends is a really salty sweater, and when her sweat dries on her skin there are sometimes salt crystals. It’s actually really interesting when we look at it without judgment!)

We also need to break you free from the “sweat = success” thinking when it comes to exercise. This is another mindset block that a lot of you are subconsciously holding onto – the idea that exercise “doesn’t count” or wasn’t “worth it” unless you got sweaty. Sweat isn’t a measure of success or effectiveness of a workout. Sweat is neutral – neither good nor bad – it’s just a byproduct of moving your body. 

In the summer when I go for a walk or a run outside, I carry a sweat towel with me along with my water bottle. It’s so nice to be able to wipe my forehead and stay hydrated with water while I’m out moving my body in ways I enjoy. You can also get those cooling towels that you put in cold water and wear around your neck which sometimes feel really good. 

When you don’t have judgment against the sweat, and when you can appreciate your body’s ability to sweat as a normal biological function that serves an important purpose, it starts to feel more neutral and doable to embrace and address the sweating in very practical ways, so let’s dig into that now. 

Practical Tips for Feeling More Comfortable With Sweating 

Let’s start with some environmental tweaks:

  • Choose cooler settings like morning walks, shaded trails, or air-conditioned spaces. When it’s really hot outside, I’ll either do my outdoor movement in the morning, I’ll specifically go where it’s shaded, or I’ll do it in my basement where it’s cooler. 
  • Incorporate water-based activities (swimming, paddleboarding, water aerobics, water walking) for movement without as much sweat, and where the water helps cool you down..
  • Redefine exercise as “movement” and explore low-sweat options like stretching, tai chi, gentle yoga, slow walks, or even those walking pads for under your desk.
  • Challenge the idea that workouts must be grueling to “count.”
  • You can even think back to activities they loved as kids that didn’t focus on sweating or fitness goals—like bike rides or playing catch.

Strategic clothing and accessories:

  • Wear breathable, moisture-wicking fabrics – and seasonally-appropriate clothing. (This might bump up against some more body shame, but I want to remind you that you deserve to be physically comfortable in your clothing when you work out.)
  • Wear headbands, use sweat towels, or cooling towels, and cold water.

Post-movement rituals:

  • Drinking an iced beverage
  • Cold shower
  • Baby wipes
  • Crank the A/C in your car

Understanding Chafing

  • Chafing happens when skin rubs against skin or clothing, often in areas like thighs, underarms, or under the breasts.
  • Sweating can make it worse by increasing friction and causing irritation.

Preventing Chafing: Tips and Tricks

  1. Choose the Right Clothing:
    • Opt for moisture-wicking fabrics that reduce friction and help keep your skin dry.
    • Look for seamless or flat-seam designs to minimize irritation.
    • Compression shorts or leggings can help prevent thigh chafing by creating a barrier between the skin.
  2. Use Anti-Chafing Products:
    • Apply anti-chafing balms, creams, or powders to areas prone to irritation. Popular options include:
      • Body Glide or Chub Rub
      • Talc-free powders like Monistat Chafing Gel or cornstarch-based products.
      • Petroleum jelly as an inexpensive alternative.
    • If chafing starts mid-activity, take a break to clean and reapply protection.
  3. Layer Strategically:
    • For areas like the inner thighs, layering bike shorts under skirts or dresses can help reduce skin-on-skin contact.
  4. Stay Dry:
    • Sweat contributes to chafing, so keeping skin dry can help.
    • Carry a small towel to pat down sweaty areas during movement.
    • Use sweat-absorbing powders in problem areas before starting your activity.
  5. Hydrate Your Skin:
    • Well-moisturized skin is less likely to chafe. Apply a gentle, fragrance-free lotion daily to keep skin healthy and resilient.

Treating Chafing If It Happens

  1. Clean the Area Gently:
    • Use lukewarm water and a mild soap to clean the irritated skin. Pat dry gently—avoid rubbing.
  2. Soothe and Protect:
    • Apply a soothing cream or ointment, such as:
      • Aloe vera gel to calm inflammation.
      • Zinc oxide creams (like diaper rash cream) to protect and heal.
  3. Avoid Further Irritation:
    • If possible, give the affected area a break from further friction for a few days.
    • Choose loose, breathable clothing to avoid rubbing against the irritated skin.
  4. Stay Vigilant for Signs of Infection:
    • If the area becomes increasingly red, swollen, or painful, consult a healthcare provider.

Empowering Reframe:
Chafing is common and manageable—it’s not a sign that you’re doing something wrong. By preparing your body and choosing the right products, you can move comfortably and confidently.

Overcoming Mindset Blocks About Sweat

It can be helpful to start with gradual exposure to sweaty situations. We want to keep you within your “window of tolerance” and build up that tolerance by proving to your brain that it’s ok, and you can handle the discomfort. 

I encourage my clients to start with low-pressure environments. It could be doing some exercise at home, with your partner, or with a friend. One of my clients did this where she’d go for walks with her husband or a friend, and this worked really well because they were able to give her that nudge of encouragement and support that she needed to get out there, and by doing it she was able to see that it was actually enjoyable to spend time with them while moving her body. 

Over time, you can build up your confidence to do it in public places, perhaps with a buddy by your side. Or maybe for you it feels safer to go on your own and go to a place where you’re unlikely to know anybody and you can do it basically anonymously. Whatever is best for you. And you might have to experiment with it. 

The next part is to intentionally work on reframing the negative thoughts. I’m going to give you some scripts here, so you might want to pause and jot these down on a piece of paper or in your phone. If you’re driving or you can’t write, feel free to come back to this part later. When you catch yourself thinking:

  • From: “I look gross when I sweat.”
    • To: “This is my body doing what it’s designed to do.”
  • From: “Sweat is embarrassing.”
    • To: “Sweat shows I’m showing up for myself.”
  • From: “Everybody is going to see how overweight and out of shape I am.”
    • To: “All bodies sweat. My body is doing what it needs to do.”
  • From: “I hate how it looks and feels when I’m sweaty.”
    • To: “Showing up in life, and moving my body, matters more than how I look.”

One of my clients used to really spiral when she would start sweating. She’d feel the sweat starting, then she’d get anxious and self-conscious about the sweat, then she’d start getting panicky, and she developed this massively negative association with sweating to the point that her nervous system was responding as if there were some type of threat happening. 

The other day I was sitting in a doctor’s office waiting for the doc to come in, and it was really hot in there. I started feeling my armpits getting kind of sweaty, and I had the thought, “Oh no, now the doctor is going to think I’m nervous (which ironically made me more nervous), and I’m going to be smelly later at my kids’ event.” I reminded myself that it was normal to sweat in a hot room, that I only see this doctor once a year and he will quickly forget his sweaty patient, and that if I am smelly later it’s not the end of the world. It also reminded me how I used to keep deodorant in my purse and I should do that again. There’s another pro tip for you! 

Wrapping Up

  • Key Takeaways:
    • Movement doesn’t have to mean sweating buckets.
    • Sweating is a normal and beneficial part of moving your body.
    • Start with activities that feel good and honor where you are today.
  • Challenge for Listeners:
    • Encourage them to try one low-sweat movement this week and reflect on how it felt.
    • Invite them to share their experiences in my Facebook group or DM me on Instagram.
  • Don’t forget to make sure that you’re subscribed because next week I’ve got something new coming that I’ve NEVER done before and I can’t wait for you to hear it!!

In case nobody has told you today – you are worthy just as you are. We’ll talk again soon.

Wellness Woo Sources:

https://behindmlm.com/mlm-reviews/beneve-review-coffee-plus-with-strong-retail-focus/

https://www.medsafe.govt.nz/safety/Alerts/ElevacityElevateSmartCoffee.asp

https://beneve.com/

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