Diet culture has a sneaky way of showing up everywhere. From weightloss plans disguised as “lifestyle changes” to wellness trends promising to heal everything from your skin to your soul. In this encore episode, I’m joined by Christy Harrison, MPH, RD—author of The Wellness Trap and Anti-Diet—to unpack how diet culture infiltrates the wellness world and impacts women’s health in ways that are anything but healthy.

Christy explains how the multi-billion-dollar wellness industry often sells us pseudoscience, dubious diagnoses, and rigid food rules that can lead to disordered eating and body-image struggles. We talk about why so many people—especially women—get caught in this cycle, how eating disorders aren’t always obvious, and why scientific literacy is one of the most powerful tools for protecting your health.

You will learn...

• Why diet culture’s obsession with weight loss harms physical and mental health
• How wellness trends exploit fear to sell ineffective or harmful solutions
• The connection between restrictive eating, binge eating, and long-term health issues
• Why women are extra susceptible to falling into diet culture and wellness trends
• How social media and our political climate contributes to wellness mis- and dis-information

Remember: Your worth isn’t measured by your weight, your diet, or how “well” you follow health trends. Real wellness is about freedom and self-compassion.

Christy Harrison, MPH, RD, is a registered dietitian nutritionist, certified intuitive eating counselor, and journalist who has been covering food, nutrition, and health for more than 20 years. She is the author of two books, The Wellness Trapand Anti-Diet, and host of the podcasts Rethinking Wellness and Food Psych. Christy’s decades of work in journalism, nutrition, and intuitive eating have helped thousands break free from the false promises of diet culture and find a more compassionate, evidence-based approach to food and health. Whether you’ve struggled with dieting, fallen into the wellness trap, or simply want to support women’s health in a more sustainable way, this conversation will help you see wellness culture in a whole new light.

Get Christy’s latest book: The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses and Find Your True Well-Being

Learn more about Christy at christyharrison.com and follow her on Instagram @chr1styharrison

Mentioned in This Episode: Fears About Food Additives, article by Christy Harrison Is Red Food Dye Dangerous?

If you’re enjoying this self-love podcast, share it with the women in your life to combat diet culture, promote body positivity, and spread self-love.

You can’t truly love yourself if you’re lying to yourself.

And you certainly can’t find peace in a version of you that’s not real.

Because when you try to love a version of yourself that isn’t true, it feels empty. It’s like people-pleasing: if you sacrifice authenticity for approval, then who are they really approving of? Not the real you. And the same goes for self-approval. If we dress up a lie and call it self-love, we’re building a facade that will inevitably crumble.

In this episode, you will learn…

• Why women, in particular, tend to lie to themselves (even more than they lie to others)
• What all major religions and spiritual teachings say about truth-telling
• 3 simple but profound ways to use honesty as a daily practice of loving yourself

We’ll also explore ideas from authors like bell hooks, George Saunders, Don Miguel Ruiz, and Tara Brach, whose teachings remind us that honesty is the foundation of love.

If you’ve ever felt like self-love doesn’t “work” for you, or that you’re doing everything but still feel disconnected, this episode might reveal why and inspire you to honestly love yourself.

Remember: telling the truth isn’t about sharing every secret, it’s about staying rooted in what’s real. And what’s real—no matter how messy—is worthy of love.

Deepen your self-love journey with Mary’s books:

1. The Gift of Self-Love, an interactive workbook that will help you build confidence, recognize your worth, and learn to finally love yourself.
2. 100 Days of Self-Love, a guided journal with 100 prompts to help you calm self-criticism and learn to love who you are.

Follow Mary on IG: @maryscupofteaa and @maryspodcast

If you’re enjoying this self-love podcast, share it with the women in your life. Your support helps keep this show—and the message of self-love, confidence, and mental health—alive and thriving.

🫖 P.S. This self-love podcast episode pairs beautifully with:

• Ep. 212: How To Be Honest With Yourself
• Ep. 213: Sick of People-Pleasing? Listen to this.
• Ep. 242: How To Stop Comparing Your Current Self to Your Past Self

A lack of self-confidence doesn’t always scream at you—sometimes it whispers in the background of your day. Today, Mary shares 5 not-so-obvious signs that your self-confidence might be quietly taking a hit… signs she’s personally working through, too.

These confidence red flags are common, especially amongst women. From seeking validation in the wrong places to constantly doubting your decisions, exploring self-confidence struggles can also help you shift them. If you’re ready to stop second-guessing yourself and start trusting your own inner wisdom, this episode is for you.

You will learn how to...

• stop trying to fill inner voids with external things (AKA build self-worth from within)
• start trusting yourself more, even when life feels uncertain
• break out of a victim mindset and reassure yourself that you are enough

Because here’s the truth about confidence: no amount of success, praise, or “shiny new thing” will give you lasting confidence or a truly positive mindset. You’re the only one who can create those feelings within yourself. And while that might sound daunting, it’s also incredibly empowering.

And make sure to get Mary’s books two on self-love:

• The Gift of Self-Love: https://maryscupoftea.com/gift-of-self-love. This is a self-love workbook that will help you build confidence, recognize your worth, and learn to finally love yourself.
• 100 Days of Self-Love: maryscupoftea.com/journal. This is a guided journal with 100 prompts to help you calm self-criticism and learn to love who you are.

If you’re enjoying this self-love podcast, share it with the women in your life! Just don't say Mary's Cup of Tea is the best self-love podcast for women ;)

Ever wonder how some people move through life with ease, even when everything feels uncertain? According to Harvard psychologist Dr. Ellen Langer, it’s not about control—it’s about mindfulness. Mindfulness can be a vehicle to confidence, happiness and inner peace.

Dr. Ellen shares with us her refreshingly practical take on mindfulness—not as meditation, but as a way of engaging with the world that leads to more confidence and self-trust. You’ll hear her thoughts on why stress is optional, how to stop overthinking, and how letting go of “right vs. wrong” thinking can open up space for happiness.

You will learn how to...

• move through life more mindfully
• confidently make decisions
• be more comfortable with uncertainty
• break out of black-and-white thinking
• embrace your individuality

Remember: Self-confidence doesn’t come from knowing. Rather, confidence comes from noticing.

Ellen Langer earned her Ph.D. at Yale University in Social and Clinical Psychology and joined the faculty at Harvard in 1977. She is considered the mother of mindfulness and has written five books on the topic starting with her best-seller, Mindfulness, and her newest book, The Mindful Body: Thinking Our Way to Chronic Health. The Langer Lab conducts research on health, happiness, decision- making, education, business and culture all through the lens of mindfulness. Because of this research, among other honors, Professor Langer has earned three Distinguished Scientist Awards, The Staats Award for Unifying Psychology, a Guggenheim Fellowship, and The Liberty Science Genius Award.

If you’re enjoying this self-love podcast, send it to a friend or share a screenshot on social media! Your support helps keep this podcast—and the message of self-love, confidence, and mental health—alive and thriving.

If you are someone who loves building healthy relationships, communication skills, and personal growth, then this episode is for you.

A few years ago in couples therapy, I learned one simple relationship tip that completely changed the way I communicate, especially during conflict. It’s something I come back to again and again, whether I’m arguing with my husband or navigating tension with a family member.

This advice is so powerful because it works outside of romantic partnerships too—whether you're navigating tension with a friend, a family member, or anyone you love and respect.

In this episode, I’m walking you through the exact phrase my therapist said that stopped me in my tracks, helped my husband and I reconnect, and later, helped my sister and I move from feeling misunderstood to finally hearing each other.

But first, a big disclaimer: this tip only works with emotionally intelligent, securely attached people. It’s not for those in abusive dynamics or with people who are committed to misunderstanding you. If that’s something you’ve struggled with, I hope this episode gives you clarity on when to apply healthy communication tools—and when to have the self-worth to step away.

You’ll learn:

• Why being “right” is overrated in relationships
• How to shift from objective truth to subjective experiences
• What emotionally-intelligent conflict resolution actually sounds like
• How to move from defensiveness to connection in under 10 minutes

Whether you're in a long-term relationship or just want to improve how you show up for the people you love, this episode will give you the mindset shift you didn’t know you needed.

Deepen your self-love journey with Mary’s books:

1. *The Gift of Self-Love,* an interactive workbook that will help you build confidence, recognize your worth, and learn to finally love yourself.
2. *100 Days of Self-Love,* a guided journal with 100 prompts to help you calm self-criticism and learn to love who you are.

Follow Mary on IG: @maryscupofteaa and @maryspodcast

If you’re enjoying this self-love podcast, share it with the women in your life to spread the gift of self-love!

Mentioned In This Episode...

Ep. 170: Intentional Wedding Planning and Artful Gathering with Priya Parker

Ep. 257: Me and My Sister Recap Our Trip to France Ep. 258: Confidence Advice for Teen Girls (feat. My Amazing Sister)

Ep. 258: Confidence Advice for Teen Girls (feat. My Amazing Sister)

Podcast Episode with relationship therapist, Terry Real

Ep. 183: The Best Communication Book

Are you ready for a confidence pep talk from my wise little sister?! Though she’s only 17, her perspective on mental health, body-image, and self-love is relatable to teens and adults alike. Whether you’re a big sister, auntie, parent, caretaker, or teen, you’ll walk away with a confidence boost and encouragement for self-love.

We talk about what it’s like growing up today—from social media pressure, identity struggles, family dynamics, and bullying at school. But we also unpack the beautiful parts: the power of a positive mindset and how even the messiest moments can spark personal growth.

You will learn about...

• the challenges teenagers face these days and how adults can show up for them
• why feeling lost is actually a good thing
• our crunchy mom and how that’s impacted me and my sister’s body-image
• how to deal with the grief of an absent or emotionally unavailable parent with self-compassion
• ways to cultivate confidence and a positive mindset as a teen girl
• what it’s like growing up in an immigrant household
• what helps cope with bullying
• how caretakers can support a teens with mental health struggles

Whether you're struggling with your own self-esteem or supporting a teen who is, this episode reminds us that confidence isn’t about being perfect. It’s something all of us must practice. And sometimes, the people we think we’re teaching (like little sisters) end up being our greatest teachers.

Remember: If you’re having a hard time with confidence, self-esteem, or mental health in general, please reach out to someone you trust. Talking about it is the first step to healing—and you never have to do it alone.

And if you enjoyed this episode, screenshot it and tag @maryspodcast on Instagram! Sharing helps the message of self-love reach more women and girls around the world.

For more empowering conversations on self-love, confidence, relationships, body-image, mindset and mental health, please explore past episodes of Mary’s Cup of Tea: the Self-Love Podcast for Women.

In this special episode, I sit down with my little sister to reflect on our unforgettable trip to France. Though my self-esteem was tested, it was a journey that made me and my sister closer than ever. From the cobblestone streets of Paris to the Mediterranean breeze in Nice, we share how travel can shape your confidence, challenge your mindset, and create memories you’ll never forget.

You will hear about…

• the sister fights we had in France (and how we repaired)
• our best and worst moments from the trip, including my “haircut from hell” that totally tested my self-esteem
• what I learned about my perfectionism and personal growth
• my sister’s relationship with art, her supportive art teacher, and how creative expression has shaped her self-esteem and sense of identity
• how it feels to turn 17 and the pressure of feeling like you have to figure out who you’re supposed to be

Though this podcast is usually about self-love, body image, and confidence for women, I hope you enjoy this conversation with my sister. We learned so much about each other, the beauty and complexity of family, and how embracing imperfections can lead to genuine connection. Traveling together magnified our insecurities but also opened our hearts to more empathy and understanding—both for ourselves and for each other.

Remember: you don’t have to have everything perfectly planned out to be worthy of love, adventure, and self-compassion, and connection. Growth happens in the messy, unpolished moments, not just the picture-perfect ones. Your self-esteem might waver, and your confidence might crack, but you are enough exactly as you are.

Mentioned In This Episode...

Google map with all of our France recommendations

Let’s dive into some unconscious ways us women tend to sabotage our self-love—especially in times of collective stress, societal pressure, and emotional overwhelm. In a world that constantly demands more from women—more productivity, more perfection, more performance—it’s no wonder we struggle to stay connected to our own self-worth.

If you’ve ever felt reactive, rushed, or stuck in regret, this conversation will give you the mindset shifts and grounding reminders you need to return to yourself.

You will learn how to...

• Stay rooted in self-worth when the world feels like it’s on fire
• Recognize the difference between reacting and responding
• Free yourself from the cycles of rushing and regretting

This self-love podcast episode is meant to help you reflect rather than react, slow down instead of rushing, and trust yourself instead of spiraling in regret.

We often think of self-love as something fluffy or indulgent, but the truth is: it’s crucial. It’s the foundation for how we show up in the world, how we treat others, and how we protect our peace. As you’ll hear in this episode, the more you cultivate self-love, the less reactive you become. The more grounded you are, the less likely you are to betray yourself in moments of stress or uncertainty.

Remember: self-love isn’t a luxury—it’s the foundation of personal and collective healing.

If you enjoyed this self-love podcast, share it with your friends to spread the gift of self-love!

Deepen your self-love journey with Mary’s books:

1. *The Gift of Self-Love,* an interactive workbook that will help you build confidence, recognize your worth, and learn to finally love yourself.
2. *100 Days of Self-Love,* a guided journal with 100 prompts to help you calm self-criticism and learn to love who you are.

Follow Mary on IG: @maryscupofteaa and @maryspodcast

Mentioned In This Episode…

• Joy Sullivan’s newsletter “Women at the Protest”
• Meditations for Mortals by Oliver Burkeman
• Ep. 250 on Mary’s Cup of Tea: Productivity Advice Meets Self-Compassion with Oliver Burkeman