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In a world where kids are exposed to harmful messages about food, exercise, and body image earlier than ever, how can we as parents protect them—and empower them—to build a healthy, confident relationship with their bodies?

In this episode of Breaking Body Biases, we dive into the real and often subtle ways diet culture shows up in children’s lives—from school and social media scrolls to family gatherings and doctor’s offices.

You’ll learn:

• What diet culture sounds like coming from your child
• How to respond when your child makes a negative comment about their body or food
• Why “healthy eating” isn’t always healthy messaging
• Practical tips for navigating school, sports, and family events
• How to model a positive relationship with food and movement—even if you're still working on it yourself

Whether you're a parent, caregiver, or someone who works with kids, this episode will give you the tools to raise body-literate, confident kids in a culture that doesn’t always support them.

🔗 Resources Mentioned in the Episode:

🧠 Helpful Books, Website, & Resources: 📚

• "Fat Talk: Parenting in the Age of Diet Culture" by Virginia Sole-Smith
  A compassionate and practical guide to helping kids resist body shame and embrace body autonomy.
• "More Than a Body" by Lexie & Lindsay Kite
  Great for parents and teens—focuses on shifting the value of our bodies from how they look to what they can do.
• "Intuitive Eating for Every Day" by Evelyn Tribole
  Offers daily practices to support a non-diet approach to eating—for adults and to model for children.
• “The Body is Not an Apology” by Sonya Renee Taylor
  A powerful read for building your own body acceptance and passing that wisdom on to the next generation.
• The Nutrition Tea with Shana Minei Spence MS, RDN, CDN
• The Body Image Book for Girls and the Body Image Book for Boys both by Dr Charlotte Markey
• All Bodies are Wonderful: Use Science to Celebrate Everyone's Body! by Beth Cox
• Every Body Is Different by by Miriam Moore-keish (Author), Alejandra Ruiz (Illustrator)
• Embrace Your Body by Taryn Brumfitt
• Grow Up and Love Your Body by Sarah Weston
• A Kids Book About Body Image by Rebecca Alexander
• Finding Peace with Your Body: A Body Image Guide for Women by Johanna Kulp
• Virginia Sole-Smith’s Burnt Toast newsletter
  Excellent ongoing content on parenting and diet culture.
• More Than a Body – Body Image Resilience
  Research-backed strategies for building media literacy and self-compassion.

💬 Let's Connect!

Did this episode resonate with you? Have a question or story to share?

➡️ Leave a message
➡️ DM me on Instagram @breakingbodybiases
➡️ Leave a review to help more parents find this important conversation!

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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!

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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 & Fat by Hillel Schwartz – A deep dive into the history of weight obsession and how diet culture has evolved.
• 📖 The Wellness Trap by Christy Harrison – A great resource on the dangers of the wellness industry and how it preys on our fears.
• 📖 Anti-Diet by Christy Harrison – Explores the deep connection between diet culture and so-called “health” trends.
• 📖 Fearing the Black Body: The Racial Origins of Fat Phobia by Sabrina Strings – Explores how fatphobia is deeply rooted in racism and how modern diet culture perpetuates these harmful ideals.
  📖 You Just Need to Lose Weight and 19 Other Myths About Fat People by Aubrey Gordon – Debunks common myths about weight, health, and body size, exposing the biases that fuel diet culture.

Connect & 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