The Dear Body Podcast

Latest Episodes:

017 - Exercise and Eating Disorders Jul 30, 2019

Show notes

Exercise and movement should be an act of self-care, not a form of punishment for the food you’ve indulged in. Today on the podcast, Jessi shares why exercise should be a reward for yourself rather than a penalty for what you’ve done wrong. She opens up about her past disordered relationship with exercise and how this came about from being a fitness competitor. She chats about what her relationship looked like with exercise, the mental breakdowns she dealt with and how this led to extreme exhaustion. Jessi gives a few tips for how to change your perspective of exercise, how to know when your body needs rest and getting clear on what exercise means to you.

In this episode:

Jessi’s vision for having a live event
Finding a healthy balance with exercise while healing your relationship with food
How a disordered relationship with food and exercise go hand in hand
Changing your perspective with exercise
How fitness competitions affected the way she exercised
Having mental breakdowns and feeling exhausted
Withdrawing from social settings
The anxiety she was having at the gym
The fear of thinking she would never enjoy working out again
Redefining her relationship with movement and exercise
Understanding your priorities
Doing an audit on your own life
Knowing when your body needs rest
Why you should stop glorifying being busy
Getting clear on what exercise means to you
What Jessi’s current exercise routine is
Looking at the benefits that exercise provides for you
Explore different forms of exercise and movement

Remember to sign for Jessi’s VIP email list here where she will share exclusive content: www.jessijean.com/VIP *You don’t want to miss the 1st email which includes an EPIC workbook guide for alll my visual gals on Nervous System Regulation!

Are you ready to end the fight with food once and for all? Book your free strategy call to see if The Food Freedom Online Program is a good fit for you: www.foodfreedomonlineprogram.com

You can either live your life at war with your mind or learn to work in sync with it. If you’re ready to work in sync with your mind and evolve your life, welcome to The Dear Body Podcast! Our mission is to help driven women have an easy and effortless relationship with food and unshakeable self-confidence in their own body. Make sure to subscribe so you never miss an episode & learn more about us here!

016 - What I Eat in a Typical Day Jul 22, 2019

Show notes

When you’re working through a disordered relationship with food, it can be helpful to know how others who have gone through the same thing have learned to work through it too. Today Jessi is sharing what she eats in a typical day and how she and her husband navigate planning out their meals for the week. She shares why boxing yourself into a restrictive diet is a disservice to your body and brain’s functions given the uniqueness of people and the types of food that they enjoy eating and find satisfying. She discusses how they split up their weekly cooking tasks, how liberating it is to not look at labels while grocery shopping and how to avoid the last supper mentality.

In this episode:

Understanding how to listen to your hunger, fullness and satiety cues
How food plans may differ from Jessi and others
How Jessi goes about her week with planning food
What Jessi and her husband do build their weekly meals
The liberating feeling of not looking at labels in stores
How Jessi and her husband split up cooking for the week
Using HelloFresh for her meals
Going to the Asian supermarket
Eating breakfast even when she doesn’t feel like it
How Jessi navigates snacks and eating throughout the day
Not judging herself for cravings
Avoiding the last supper mentality
Honoring your cravings when working through your relationship with food
What Jessi’s relationship with food looks like on a day to day basis

Are you ready to end the fight with food once and for all? Book your free strategy call to see if The Food Freedom Online Program is a good fit for you: www.foodfreedomonlineprogram.com

015 - What I Really Think About Therapy... Jul 15, 2019

Show notes

There is nothing sweeter than food and body freedom, feeling comfortable in your own skin and having an easy and effortless relationship with food. This episode is about being unafraid of pursuing recovery and healing. While it can seem scary and overwhelming to pursue, staying where you’re at in the pain of overeating, binging and being in the mental space where you’re all consumed with food and body thoughts is far more painful than going after healing and recovery. Today, Jessi shares her thoughts on therapy and how it’s made an impact on her life. She discusses why you shouldn’t feel afraid to reach out to multiple sources to start getting your questions answered. She also chats about why it's empowering to start getting more information and how getting questions answered can set you up for a lifetime of change.

In this episode:

Why Jessi is thankful for her years in therapy
Her perspective on therapy
The importance of finding a good therapist that you resonate with
The difference between coaching and therapy
Not letting a bad experience in therapy deter you
Getting clear on what your goal is before going to therapy
Finding tangible ways to understand how to get closer to your goal
Seeking help from multiple sources
Listening to your intuition to see if something is a good fit for you
Knowing that you have the control to choose what you invest in
Why you shouldn’t give up if something doesn’t work

Are you ready to end the fight with food once and for all? Book your free strategy call to see if The Food Freedom Online Program is a good fit for you: www.foodfreedomonlineprogram.com

014 - How To Release Guilt After A Binge and Move On Jul 08, 2019

Show notes

Have you ever felt guilt, shame or embarrassment after a binge where you overindulged with food? The weight of guilt can feel so heavy after letting yourself enjoy a long weekend, a holiday or celebration. It's an icky feeling that can weigh on you and distract you from other things in your life. Guilt steals our joy and our light and prevents us from moving forward. On today’s episode, Jessi shares some tangible strategies for releasing guilt and why it's so necessary to release guilt. She also discusses why guilt is a useless emotion when it comes to food and why you should accept the fact that you’re an imperfect human.

In this episode:

The guilt that comes with overindulging
Feeling out of control when it comes to eating
How useless the emotion of guilt is when it comes to food
Figuring out how to release guilt in a tangible way
Calming the fear that came with overindulging
Extracting a lesson from the experience
Knowing that challenges lead to breakthroughs
Discovering what lessons you can learn from the behaviors about yourself
Examining what preceded the binge and writing it down
Taking positive action to help us feel a sense of momentum
Empowering yourself as an imperfect human
Knowing that you aren’t stuck forever

Are you ready to end the fight with food once and for all? Book your free strategy call to see if The Food Freedom Online Program is a good fit for you: www.foodfreedomonlineprogram.com

013 - How To Navigate A Social Situation Without Binging Jul 01, 2019

Show notes

Whether you’re headed to a 4th of July party or a holiday gathering with your family, there’s no doubt that there will be food involved in the festivities. This episode of the podcast is about being able to navigate through those difficult social situations without binging. Jessi shares why you should avoid the last summer mentality and how you can use the build a plate strategy in social settings to make sure you are satisfied with your food choices. She also discusses putting your energy into the social gathering and the reason you came together rather than focusing that attention on eating.

In this episode:

Anxiety for social situations when you struggle in your relationship with food
Making excuses to get out of social situations
Why Jessi thought willpower would help her overcome food in social settings
Rewiring your brain to no longer feel the impulse to binge
Prepping your mind for success before the social event
Mindsets that will set you up for failure
Avoiding the last supper mentality
Going with the mindset of “I’m going to enjoy this”
Build a plate strategy
Have a good sized meal rather than grazing all night
Using the build a plate strategy for dessert
Focus your energy and attention on the reason you came rather than the guilt of eating
Fully enjoy your food while you are eating

LINKS:

Are you ready to end the fight with food once and for all? Book your free strategy call to see if The Food Freedom Online Program is a good fit for you: www.foodfreedomonlineprogram.com

012 - Q&A, Life After An Eating Disorder & My Current Insecurities Jun 24, 2019

Show notes

Recovery isn’t about obtaining a perfect life. There are a lot of misconceptions about what healing from a disordered relationship with food and body is and what it’s like to conquer this struggle. This episode is a Q & A style with questions from Jessi’s clients and listeners. Jessi discusses what life is actually like on the other side of a disordered relationship with food and body. She also shares a few of her current insecurities that she is working through and relinquishes the expectation that life will be “perfect” on the other side of an eating disorder.

In this episode:

Questions from Jessi’s clients and listeners
Recovery during the pressure of summer
The reality that nobody is scrutinizing your body as much as you are
Taking action despite fear and placing focus on how you make others feel
What the recovery journey actually looks like
Getting clear on the different phases of recovery
Learning the tools for changing self-sabotaging behaviors
Training a new way of thinking in your brain
Celebrating the little moments in your recovery journey
Changing what weight gain means to you
What life is like on the other side of an eating disorder
Recognizing that she is far more than her body and her reflection in the mirror
Relinquishing the expectation that life is not perfect on the other side of struggles
The current insecurities that Jessi is working through
Jessi’s desire for developing deep lasting connections and friends
Relying on her husband for support

Giveaway:

Are you ready to end the fight with food once and for all? Book your free strategy call to see if The Food Freedom Online Program is a good fit for you: www.foodfreedomonlineprogram.com

011 - My Morning Routine Jun 17, 2019

Show notes

Having a morning routine will help you to start to feel more in control not only of your body but of your life. When you practice a morning routine, you will begin to be less susceptible to impulsive overeating because you are strengthening the area of your brain responsible for discipline, ration and reasoning. Studies show that our brains are most susceptible to change first thing in the morning. Today, Jessi shares the 5 practices she has implemented into her morning routine and how she keeps herself accountable. She also shares why you should focus on your hardest tasks first and why you need to standardize goals before optimizing them.

In this episode:

Becoming relentless when you have a goal
Why Jessi decided to start implementing a morning routine
Doing the hardest thing on your to-do list first
What decision fatigue is
Standardizing goals before optimizing them
Taking baby steps in the right direction
Jessi’s morning routine
The key to success for waking up earlier
What Jessi does when she first wakes up
How meditation can impact your day
Setting intentions for the day and the future
Writing out your to-do list for the day
Reminding yourself what you’re grateful for
Becoming consistent and making yourself accountable

Are you ready to end the fight with food once and for all? Book your free strategy call to see if The Food Freedom Online Program is a good fit for you: www.foodfreedomonlineprogram.com

010 - 3 Common Mistakes You May Be Making In Your Journey To Food Freedom Jun 10, 2019

Show notes

When you are on your journey to food freedom, it’s so important that you don’t stop on the surface level. There are so many layers that you must dig deeper into so you can change your identity and rid yourself of the root of disordered thinking as it relates to food, your body and what you believe about yourself. On today’s episode, Jessi shares the 3 common mistakes she sees people make on their journey to food freedom. She shares the 10 principles of intuitive eating and why you need to retrain your mind and tackle your behavior to truly change your self-identity.

In this episode:

Jessi’s own process of healing her relationship with food
The 3 common mistakes in your journey to food freedom
Trying to figure out what to do with food
Changing the thought patterns and how you feel about what you do with food
Retraining your mind to stop the cycles
Turning the principles of intuitive eating into a new set of rules
Allowing biology to guide your eating
Losing touch of the hunger, fullness and satisfaction cues
The 10 principles of intuitive eating
Not digging deep enough
Tackling behavior change from an identity level
A touching story of recovery from a client

Remember to sign for Jessi’s VIP email list here where she shares exclusive content, PDF's + other tools. *You don’t want to miss the 1st email which includes an EPIC workbook guide for alll my visual gals on Nervous System Regulation!

Join me for The Food Freedom Online Program. This class is for those who know they want to improve their relationship with food and their body, but are afraid of spiraling out-of-control and want a proven, step-by-step system to go from feeling crazy around food to normal again!

009 - Qualities You Must Embody In Order To Conquer Binge Eating Fast Jun 03, 2019

Show notes

After seeing hundreds of women heal from binge, compulsive and emotional overeating there are a few qualities that those who heal faster typically embody. On today’s episode, Jessi will be sharing the qualities that you must possess to overcome binge eating. She also shares why we need to reverse engineer our thoughts and emotions to discover what we really need and why we need to take action to break down fear. It’s time to learn how to rewire our brains and go against what is automatic.

In this episode:

The character traits that those who have overcome binge eating possess
What those who suffer from binge eating struggle with
How thoughts influence our emotions and emotions influence how we behave
Choosing not to act out of emotion
Embodying courage and being relentless
Stepping into your conscious mind
Reaching out to others for encouragement and support
The ability to humble your ego and recognize when you need help
Why you need accountability
Learning to delay gratification
Respecting your body
Being resilient and accepting the challenges of the process
Switching from self-judgment to self-awareness

008 - If Thinking Your Way Out Of A Binge Isn’t Working Try This Powerful Technique May 27, 2019

Show notes

When you’re battling with your mind over the urge to binge, it can feel like a mental tug of war. Today's episode is about getting out of the mind and into your body. Jessi shares why it's important to reprogram the way your brain thinks about food. She also shares actionable strategies for clearing your head and coming back to reality where the impulse to binge isn’t as strong.

In this episode:

Why we experience a mental tug of war over food
Listening to hunger and fullness cues
Dropping out of your head and into your body
Changing the physical experience of your body
A breathwork technique to reduce your urge to binge
Increasing the heart rate through movement
The 5-second rule

Join me for The Food Freedom Breakthrough Masterclass. This class is for those who know they want to improve their relationship with food and their body, but are afraid of spiraling out-of-control and want a proven, step-by-step system to go from feeling crazy around food to normal again!

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