Breaking Body Biases

Send a text message to the show! Have you ever said, “Ugh, I feel so fat today”? You’re not alone—but here’s the truth: fat isn’t a feeling. In this episode, we’re breaking down why we use this phrase, what we actually mean when we say it, and how diet culture has conditioned us to associate body size with self-worth. You’ll learn how to reframe these thoughts, recognize the real emotions behind them, and shift toward a more body-positive mindset. What You’ll Learn in This Episode: ✅ Why “feeling fat” isn’t a real thing—fat is a body type, not an emotion. ✅ The role of diet culture in making us equate body size with self-worth. ✅ How to identify the real emotions behind the phrase “I feel fat.” ✅ Simple shifts in language that can help you and those around you. ✅ How to respond when a friend or loved one says, “I feel fat.” Let’s Keep the Conversation Going! If this episode resonated with you, I’d love to hear from you! Screenshot this episode, share it on social media, and tag me @breakingbodybiases. Let’s break the myths and rewrite the narrative—together. 🎙️ Subscribe, rate, and review the podcast to help more people find this important message! 4o Learn more about the Body Image Upgrade Join our Inclusive Movement Space

Send a text message to the show! The wellness industry loves to promise better health, longer lives, and optimized bodies—but is it really just diet culture in disguise? In this episode, we break down the ways wellness trends like clean eating, biohacking, and metabolism hacking keep us trapped in a cycle of restriction and self-blame. From fasting apps to detox teas, we uncover how diet culture keeps rebranding itself to sell us the same message: that our bodies need to be controlled and “fixed.” 🔍 What You’ll Learn in This Episode: ✅ How “wellness” disguises diet culture with new buzzwords ✅ The historical roots of diet culture and how it has evolved (hint: it’s nothing new!) ✅ The myths behind metabolism, clean eating, and biohacking ✅ How to spot diet culture in the wellness industry and what to do instead Resources Mentioned: 💡 Further Reading & Expert Insights Never Satisfied: A Cultural History of Diets, Fantasies & FatThe Wellness TrapAnti-DietFearing the Black Body: The Racial Origins of Fat Phobia You Just Need to Lose Weight and 19 Other Myths About Fat PeopleConnect & Support 💬 Join the conversation! What’s a wellness trend you’ve been skeptical of? DM me on Instagram @BreakingBodyBiases and share your thoughts! ⭐ Love the podcast? Please leave a review on Apple Podcasts or Spotify—it helps more people find this show and break free from diet culture! 📩 Get updates & resources: Subscribe to my newsletter for more body-positive insights and fitness tips! Learn more about the Body Image Upgrade Join our Inclusive Movement Space

Send a text message to the show! The fitness industry should be a place of empowerment, health, and community—but too often, trans individuals face barriers, discrimination, and exclusion in fitness spaces. In this episode, we dive into why supporting trans inclusion in fitness matters and what we can do as instructors, trainers, and fitness enthusiasts to create more welcoming spaces. With harmful policies and rhetoric targeting trans people on the rise, it’s more important than ever to take a stand. Whether you're a fitness professional looking to make your classes more inclusive or simply someone who wants to be a better ally, this episode will give you actionable steps to create affirming spaces where everyone can feel strong, safe, and celebrated. Tune in to learn: ✅ Why trans inclusion in fitness matters now more than ever ✅ How to make your fitness spaces and classes truly welcoming ✅ Ways to advocate for trans rights in the fitness industry and beyond Let’s work together to make movement a space where everyone belongs! 💜 📚 Resources & Recommendations: 🏋️‍♂️ Follow These Trans Fitness Professionals: Justice Roe Williams@justiceroewilliamsAydian Dowling@alionsfearKC Slack@kc.slackSchuyler Bailar@pinkmantarayDr. Asher Lurie@asherlurieAsher Freeman - @nonnormativebodyclub📖 Books to Read: Trans Bodies, Trans SelvesThe Transgender AthleteLife Isn’t BinaryTrans Like MeBodies and Barriers: Queer Activists on HealthDeconstructing the Fitness-Industrial Complex: How to Resist, Disrupt, and Reclaim What It Means to Be Fit in American Culture 💡 Organizations to Support & Learn From: Fitness 4 All Bodiesfitness4allbodies.comTrans Lifeline (Support for Trans Individuals)translifeline.orgThe Trevor Project (Crisis Support for LGBTQ+ Youth)thetrevorproject.org📢 Enjoying the podcast? Don’t forget to subscribe, rate, and review to help us spread the message of inclusivity in fitness! Let’s keep breaking body biases together. 💪✨ 🎧 Listen now on Apple Podcasts, Spotify, or wherever you get your podcasts! Learn more about the Body Image Upgrade Join our Inclusive Movement Space

Send a text message to the show! For so many of us, exercise has been tied to guilt, punishment, and toxic fitness messages. But what if movement could actually feel good—physically, mentally, and emotionally? In this episode of Breaking Body Biases, we’re diving into how you can reclaim exercise as an act of self-care, free from shame and pressure. We'll explore why so many people have had negative or even traumatic experiences with fitness and how to heal your relationship with movement. You’ll walk away with actionable strategies to find joy in exercise, listen to your body, and create a movement practice that supports your well-being—on your terms. Key Takeaways: ✔️ Why traditional fitness spaces can feel harmful—and how to break free ✔️ How to separate movement from diet culture and weight loss goals ✔️ Ways to reconnect with joyful movement that feels good for your body ✔️ Practical steps to create a sustainable, guilt-free fitness routine Resources & Links: Weight Neutral Fitness: 👉 Feel Good Fitness 👉 Decolonizing Fitness 👉 JIM - Joyful Inclusive Movement 👉 Ladies Who Lift (Chicago) 👉 More resources Learn more about the Body Image Upgrade Join our Inclusive Movement Space

Send a text message to the show! The fitness industry is full of misleading messages that keep people stuck in harmful cycles of guilt, shame, and unrealistic expectations. In this episode, we’re breaking down 7 common lies the fitness industry keeps selling you—from “no pain, no gain” to the myth of the “perfect” body. Tune in to learn how to ditch these toxic beliefs and embrace a more sustainable, joyful, and empowering approach to movement. Have you ever felt like the fitness industry is designed to make you feel like you’re never doing enough? That’s because it often thrives on myths and misinformation that keep people chasing unattainable goals. In this episode of Breaking Body Biases, we’re exposing 7 major lies that the fitness industry keeps pushing—like the idea that more sweat = a better workout, lifting weights makes you bulky, or that fitness is only for a certain body type. We’ll unpack the harmful effects of these myths, how they contribute to body shame and burnout, and what you can do instead to build a healthy, sustainable relationship with movement. If you’ve ever felt like fitness wasn’t for you, this episode will help you reclaim your power and redefine what health and movement mean on your own terms. Key Takeaways: ✅ "No Pain, No Gain" is a lie—exercise shouldn’t always hurt to be effective. ✅ Sweating doesn’t equal a better workout—it’s just your body regulating temperature. ✅ Lifting weights won’t make you bulky—but it will make you stronger and more resilient. ✅ You don’t need to earn or burn food—your body deserves nourishment, period. ✅ Fitness isn’t just for thin people—health exists at every size. ✅ More isn’t always better—rest and recovery are essential for progress. ✅ Your body is not a “before and after”—movement is about feeling good, not shrinking. Resources & References: https://asdah.org/https://www.nationaleatingdisorders.org/https://www.acefitness.org/https://www.girlsgonestrong.com/Learn more about the Body Image Upgrade Join our Inclusive Movement Space

Send a text message to the show! Representation in fitness isn’t just about visibility—it’s about access, inclusivity, and changing the harmful narratives that have long dominated the industry. In this episode, I discuss why seeing diverse body types, abilities, races, and genders in fitness spaces matters, how the lack of representation upholds harmful beauty and health standards, and why the current attacks on DEI (Diversity, Equity, and Inclusion) are a direct threat to progress. If we want to make fitness truly accessible and welcoming for all, we must challenge the status quo and advocate for broader, more inclusive representation. Key Takeaways: Representation Shapes Perception:The Harm of Exclusion:Why DEI Matters in Fitness:The Political Pushback Against DEI:How to Be Part of the Change:References & Resources: Rep Jasmine Crockett regarding DEI Tune in to learn how we can all work toward a more inclusive fitness industry where everyone—regardless of body size, race, gender, or ability—feels seen, valued, and supported. Learn more about the Body Image Upgrade Join our Inclusive Movement Space

Send a text message to the show! In this episode, we explore the striking parallels between historical civil rights movements and today's fight for trans and nonbinary rights. From the women’s suffrage movement to the civil rights era, the LGBTQ+ movement of the 1980s, and today's ongoing battle for bodily autonomy, each fight has centered around who gets to control bodies and who is deemed worthy of rights and respect. As we challenge diet culture and fatphobia, we must also recognize the broader fight against patriarchal and oppressive systems. Tune in to learn how history informs the present and why body liberation is an act of resistance. Episode Highlights: The Connection to Body Liberation:Links & Resources Mentioned: History of the Women’s Suffrage Movementhttps://www.womenshistory.org/The Civil Rights Movementhttps://nmaahc.si.edu/ACT UP and the Fight Against AIDShttps://actupny.com/ACLU Resources on Trans RightsThe Connection Between Body Liberation and Social Justicehttps://www.bodypositivefitness.org/Join the Conversation: If this episode resonated with you, let’s keep the conversation going! Share your thoughts on Instagram (@BreakingBodyBiases) or leave a review on your favorite podcast platform. Learn more about the Body Image Upgrade Join our Inclusive Movement Space

Send a text message to the show! In this episode of Breaking Body Biases, we dive into the harmful cycle of weight cycling and its impact on mental and physical health. We unpack why promoting cleanses and quick fixes is not only ineffective but also damaging to confidence and overall well-being. Learn how to break free from the "failure loop" and embrace a healthier, weight-neutral approach to fitness and wellness. Key Takeaways: Weight Cycling’s Impact:The Failure Loop:The Science Behind It:A Better Way Forward:References Mentioned: Obesity ReviewsAppetiteASDAH WebsiteCall to Action: If you’ve ever felt stuck in the failure loop or pressured by weight cycling narratives, this episode is for you. Tune in, and let’s work toward building a better relationship with our bodies and breaking free from harmful diet culture. Learn more about the Body Image Upgrade Join our Inclusive Movement Space

Send a text message to the show! The 100th episode of Breaking Body Biases! The perfect time to reflect on some of the most impactful lessons we've learned together over these 100 episodes. These are lessons that have not only shaped this podcast but have also deeply influenced my personal journey in the fitness and wellness space. I’ve had the honor of speaking at various conferences and meeting some of the most amazing people. So, grab a cup of coffee, get comfortable, and let’s dive into these 20 powerful lessons." 1. Weight Neutrality Matters 2. Body Diversity is Normal 3. Joyful Movement Over Exercise for Weight Loss 4. Language Matters 5. Diet Culture is Harmful 6. Mental Health and Physical Health are Interconnected 7. Education is Empowering 8. Community is Key 9. Representation Matters 10. Self-Compassion Enhances Motivation 11. It's About Function, Not Appearance 12. Every Body is a Good Body 13. Fitness is for Everyone 14. Rest is Productive 15. Boundaries Protect Wellness 16. Progress is Non-linear 17. Body Autonomy is Crucial 18. Intersectionality in Body Positivity 19. Critical Thinking Over Trends 20. Continuous Learning and Unlearning As I reflect on these lessons they provide an inspiring framework for your 100th episode, celebrating how far the podcast has come while reinforcing our core values and mission. And what’s to come Learn more about the Body Image Upgrade Join our Inclusive Movement Space

In this reflective episode, we dive into the power of channeling emotions into positive actions that can create meaningful change. Christine shares how she felt after the election results and how anger can be transformed into purpose, all with the goal of building a kinder, safer world for future generations. Resources Dr Jennnifer Lincoln offers a ton of reproductive rights resources Learn more about the Body Image Upgrade Join our Inclusive Movement Space

In this Halloween episode of Breaking Body Biases, we explore why Halloween candy should be enjoyed without guilt, shame, or the need to “earn” it with extra exercise. This episode dives into the common messages around holiday treats that lead to unhealthy relationships with food, discusses the harm of concepts like the “Switch Witch,” and offers positive approaches to enjoying candy without the moral baggage. Join us as we uncover a healthier, more joyful perspective on treats that supports self-care and food freedom. Talking Points: Removing Moral Labels from FoodToxic Messaging Around Candy in Fitness SettingsThe Problem with the “Switch Witch”Tips for a Healthier Approach to Treats and MovementLearn more about the Body Image Upgrade Join our Inclusive Movement Space

In this solo episode, BBB Host Christine DeFilippis dives into the intersection of body liberation and politics, exploring how policies and cultural rhetoric impact our bodies, rights, and lives. Christine shares her reasons for not talking about politics and why she felt the need to address the topic with the 2024 election. Tune In To Learn: Key Topics Covered: The Shift in Political Climate and Body LiberationA Personal History with PoliticsThe Importance of Voting and AccountabilityEconomic Policy and the Cost of PrivilegeHistorical and Current Political RhetoricThe Realities of Project 2025Rethinking Fiscal Conservatism with Social LiberalismJoin Christine in this candid conversation as she addresses the vital intersection of politics, body image, and humanity, advocating for informed voting and social responsibility as pathways to a more inclusive future. Resources The Dobbs Decision The Status of Reproductive Rights Trumps Tariffs - an abstract from the Economic Journal The False Promise of Protectionism - Douglas A. Irwin, Professor of Economics, Dartmouth College Trumps Most Misunderstood Policy Propopal Republicans and economists skeptical of Trump expanded tariffs plan - Washington Examiner Immigration and the 2016 Election Learn more about the Body Image Upgrade Join our Inclusive Movement Space