68. What 'I Feel Fat' Really Means

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:

• Why “I feel fat” often follows emotional or situational triggers
• What research says about body talk and body-image fluctuations
• A 4-step “Sturdy Translation Practice” you can start using today
• Three sturdy strategies: translate your body talk, move to process emotions, and reality-check your body perceptions

Referenced research:

• Cash, T.F. (2008). Cognitive-Behavioral Perspectives on Body Image
• Fredrickson, B.L. & Roberts, T.A. (1997). Objectification Theory
• Piran, N. & Teall, T. (2012). Body Connection & Body Image Disruptions
• Tylka, T.L. & Wood-Barcalow, N.L. (2015). Body Appreciation Scale–2
• Hall, K.D. et al. (2016). Body Fat Change Dynamics
• Batra, P. et al. (2015). Hormonal & Fluid Changes Across the Menstrual Cycle
• Sawka, M.N. et al. (2007). Water Retention & Hydration Physiology
• Orbé-Austin, L. (2018). “When We Say We Feel Fat…” Psychology Today

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Stay Sturdy, friends.