Sturdy Girl

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: Referenced research: Cognitive-Behavioral Perspectives on Body ImageObjectification TheoryBody Connection & Body Image DisruptionsBody Appreciation Scale–2Body Fat Change DynamicsHormonal & Fluid Changes Across the Menstrual CycleWater Retention & Hydration Physiology“When We Say We Feel Fat…” Psychology TodaySend Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

Tired of being told to “just love your body”? In this episode, Jess unpacks why body-positive slogans often fall flat — and what the research actually says helps you build a more peaceful, realistic relationship with your body. You’ll learn the difference between body positivity (the movement) and positive body image (the mindset), why self-compassion is a more effective approach than toxic positivity, and three practical ways to start treating your body with respect — even on the hard days. 💪 Topics covered: • The real roots of body positivity (and how it got co-opted) • What self-compassion actually does for body image • Why “just love yourself” can backfire • Three sturdy, science-backed practices you can try this week Referenced research: Pathways by Which Self-Compassion Improves Positive Body ImageSelf-Objectification and Social Media: Role of Self-CompassionBody Surveillance and Self-CompassionFitspiration vs Self-Compassion Content EffectsIntegrating Shame, Positive Body Image, and Self-CompassionDaring GreatlySend Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

Ever catch yourself mid-lift arguing with… yourself? In this episode, Jess digs into the surprisingly powerful science of self-talk — why that inner voice exists, how it shapes your confidence and body image, and three evidence-backed ways to train it so it helps instead of hijacks you. You’ll learn: self-regulationsecond personself-compassionbody image and self-trust🧠 References Self-talk as a regulatory mechanism: How you address yourself matters.Journal of Personality and Social Psychology.The Mindful Self-Compassion Workbook.Inner speech and self-regulation: Toward a model of dialogic thinking.Frontiers in Psychology.Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

Pregnancy and postpartum body image are often framed through loss and “bounce-back” pressure — but the research tells a different story. In this episode of Sturdy Girl, Jess takes you inside the science and lived experience of pregnancy, weaving in surprising findings about body image, mental health, strength training, and the incredible physiological adaptations that prove just how sturdy our bodies really are. Whether you’re pregnant, postpartum, or just navigating a changing body in another season of life, this conversation is for you. Resources & Research Mentioned: Systematic review of interventions for body image in pregnancy/postpartum Multidimensional changes in body image across pregnancy Prepartum body image disturbance predicting postpartum disturbance, mediated by emotional regulation Positive maternity attitudes as protective against prenatal depression Exercise and pregnancy outcomes Running during pregnancy and birth outcomes Instagram exposure and postpartum body satisfactionSturdy Girl episode on 'bounceback culture'Sturdy Girl episode on body image and postpartum Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

If you’ve ever felt like body thoughts take up way too much of your brain space, this episode is for you. Body image work isn’t about loving your reflection 24/7 — it’s about learning how to stop obsessing over your body so you can shift your focus back to living the big, rad life you deserve. In this episode, I break down the four research-backed pillars of positive body image — appreciation, respect, functionality, and embodiment — and show you how body image flexibility is the key to making it all practical in real life. What you’ll hear in this episode: morelessResearch mentioned: Tylka, T. L., & Wood-Barcalow, N. L. (2015). What is and what is not positive body image? Body Image Journal Alleva, J. M., & Tylka, T. L. (2021). Body functionality: A review of the evidence. Body Image Journal Piran, N. (2017). Embodying the mind, embodying the world: An integrated model of embodiment. Body Image Journal Sandoz, E. K., et al. (2013). Body image flexibility and ACT. Journal of Contextual Behavioral Science Let’s connect: ✨ Want support in building a sturdier body image and mindset? Learn more about 1:1 coaching with me . Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

BMI has been used for decades as a quick way to measure “health” — but here’s the truth: it was never designed for individuals. Created in the 1800s by a mathematician and adopted by insurance companies in the 1970s, BMI ignores body composition, genetics, fitness, nutrition, and mental health. Yet it’s still used to label and shame people in ways that often do more harm than good. In this episode of Sturdy Girl, I break down the history of BMI, why it’s a flawed measure of health, and what to focus on instead. I share my own story of walking out of a doctor’s office when BMI was used against me, plus research that highlights better, sturdier ways to define health. Most importantly, you’ll learn practical steps for doing a “sturdy health check-in” that has nothing to do with a chart. In this episode, you’ll learn: Be sure to check out EverWild's Signature strength membership, Grit. Use code 35FOR35 to save on your first 3 months (and get a free week trial). Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

We’re back for Season 6 of Sturdy Girl! And we’re kicking things off with a big question: What does it really mean to be a sturdy human? Spoiler: sturdiness isn’t about having defined thigh muscles, perfect confidence, or an unshakable routine. It’s about resilience. It’s about having deep roots and flexible branches — the kind of strength that helps you bend without breaking when life gets messy. In this episode, Jess is breaking down her own evolving definition of sturdiness (from shrinking herself with running → to barbell training → to navigating pregnancy), the three pillars of being sturdy (body, mind, and self-relationship), and why sturdiness matters more than ever in a world obsessed with “looking” or “performing” sturdy instead of actually being it. You’ll also walk away with a few simple, research-backed practices for building your own sturdy foundation — no overhauls required. In this episode, you’ll learn: beingtiny sturdy habitsSend Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

In this bite-sized Sturdy Short, Jess spills the tea on three surprisingly simple things that seriously improved her body image—starting with breaking fashion “rules,” turning down the mind chaos with mindfulness, and learning that self-compassion isn’t just cozy vibes, it’s a power move. If you've been wondering where to start or just need a nudge, there’s a no-pressure “choose one” challenge at the end to help you get out of your head and back into your body—because healing doesn’t have to be heavy. Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

Do you ever feel like you’re doing all the right mindset work around body image, but something’s still…missing? This week, we’re exploring embodiment—not as a buzzword, but as a powerful, research-backed tool to help you feel more at home in your body. We’ll break down: ✨ What embodiment actually is (and isn’t) 🧠 The difference between self-objectification and body connection 🔬 The science behind how embodiment improves body image, eating habits, and emotional resilience 🛠️ Practical, doable ways to practice embodiment in real life (no candles or crystals required) Plus, we get real about why embodiment can feel so hard—and why that doesn’t mean you’re doing it wrong. If body image work has ever felt like a frustrating loop, this episode is your invitation to try a new (and sturdy) path. Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

In this episode of Sturdy Girl, the focus is on breaking free from the mindset of waiting for the 'perfect' moment to start living fully. It challenges listeners, especially women, to stop delaying their dreams until they feel better about their bodies or circumstances. Key points discussed include the pitfalls of waiting for the ideal time, the illusion of waiting for motivation, and the importance of taking small steps aligned with one's values to build momentum. The episode encourages immediate action despite insecurities and announces a pre-order for Sturdy Girl shirts for Mother's Day. Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

In episode 58 of Sturdy Girl, host Jess delves into the concept of body image flexibility as an empowering alternative to positive body image. She critiques the limitations of the 'love yourself' mantra and emphasizes the importance of accepting body image fluctuations. Jess explains how body image flexibility can reduce distress and disordered eating while improving mental health. She outlines practical ways to develop this skill, such as noticing and naming negative thoughts, using diffusion techniques, and practicing self-compassion. This episode is a must-listen for anyone struggling with body dissatisfaction and seeking effective tools for better body image. Self compassion, episode 16 Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

In episode 57 of Sturdy Girl, host Jess delves into the pressure of loving every aspect of our bodies and instead promotes the more attainable goal of body acceptance. Key points include the unrealistic standards set by social media, the harmful effects of forced self-love, and practical steps such as curating social media feeds, using realistic affirmations, and practicing sensory awareness to cultivate a healthier body image. Jess emphasizes that our bodies are vessels for experiencing life, rather than objects for admiration. Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

In episode 56 of Sturdy Girl, Jess delves into understanding the difference between thoughts and beliefs and how they shape our body image. She introduces a game to identify these and explains the influence of media, personal experiences, and cultural norms on our perceptions of our bodies. Jess provides practical steps to unlearn harmful body image beliefs, including becoming aware of negative thoughts, challenging them, and replacing criticism with curiosity. She emphasizes the importance of questioning internalized beliefs and offers encouragement for changing one's relationship with their body. Key topics include the impact of social influences, personal narratives, and actionable steps to foster a healthier body image. Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

n episode 55 of Sturdy Girl, host Jess guides listeners through a reflective journey, imagining themselves at age 96, contemplating life's meaningful moments rather than daily tasks and regrets. Key points include 'The Top Five Regrets of the Dying' '4,000 Weeks' Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

In episode 54 of Sturdy Girl, host Jess emphasizes the importance of setting goals that are meaningful, personally tailored, and aligned with your core values. She guides listeners through performing a 'goal audit' to ensure their goals are intrinsically rewarding and not influenced by external pressures. Key points include Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

This episode explores the concept of body image and provides research-backed keys to improve how we perceive our bodies. Key points include: Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

In this Valentine's Day special episode of Sturdy Girl, host Jess challenges the conventional notion that self-love should be the end goal in building a relationship with oneself. Jess discusses the idea of finding a middle ground, focusing on self-respect, self-trust, and self-compassion as more practical and attainable alternatives. She explains the concept of body image flexibility and the importance of function over appearance, providing actionable tips like reframing self-talk and setting non-negotiable self-care practices. Through this insightful episode, Jess encourages listeners to build a resilient relationship with themselves, emphasizing that self-respect and self-trust are crucial for long-term well-being. Core Values Episode First Self-Love Episode Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

Let’s welcome Hannah Silva Breen, a PhD candidate in sports exercise and performance psychology and a practitioner in clinical mental health counseling. Jess and Hannah discuss Hannah's educational and professional journey, her focus on embodiment and mental performance consulting, and her personal experiences with body image, disordered eating, and athletic identity. Hannah elaborates on her research around embodiment in athletes and offers insights on maintaining a healthy mental and physical relationship with oneself. Episodes mentioned: 11. Unwrapping a Stress-Free Holiday: Navigating Food, Body Image, and Self-Care 15. How to Have Your Best Year Yet: Embracing Self-Reflection and Goal Setting Spotify wrapped, but for the podcast. the ep with >1k downloads: 16. How I Stopped Hating My Body + What I Leaned Into Instead Be sure to check out the Sturdy Girl merch sale: 25% off everything + free shipping on orders >$50 Connect with Hannah HERE. Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

In this episode of Sturdy Girl, Jess welcomes Sabrina Del Duca, a confidence coach and dancer, to discuss body image, body dysmorphia, and mindset tools for building confidence. Sabrina shares her journey from a 10-year career in advertising to becoming a dance teacher and confidence coach. They delve into the impact of constant self-evaluation in the mirror, experiences with body image growing up, and the importance of accepting one's body. Sabrina also provides actionable tips for building confidence and the significance of taking risks and embracing failure. The episode underscores the journey of self-acceptance and the role of mindfulness in improving mental health among dancers. Connect with Sabrina HERE. Check out Sturdy Girl swag HERE. Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.

Join Jess as she chats with Alissa Rumsey, a registered dietitian, intuitive eating counselor, and author of 'Unapologetic Eating: Make Peace with Food and Transform Your Life'. Alyssa shares her journey into nutrition, starting from her high school years filled with diet culture to discovering intuitive eating and recognizing the social justice components of her work. They discuss the process of unlearning diet culture, the impact of allowing and feeling emotions, and the concept of power through collective liberation. The conversation emphasizes awareness, mindfulness, and the deeper connections between food relationships and self-empowerment. Alyssa's book is structured in four parts: Fixing, Allowing, Feeling, and Growing, aimed at guiding readers from self-compassion to unapologetic living. Learn more about Alissa HERE. Check out Sturdy Girl Merch HERE. Send Us A Message! So, hit subscribe and we'll chat on Friday. Join the Sturdy Girl community on Instagram HERE. Connect with Jess HERE. Stay Sturdy, friends.