178 - Shutting Up Your Inner Critic: 5 Tips To Silence Negative Self-Talk

Alright, for my high-achievers, let’s talk about why things still aren’t clicking in your relationship with food. The same strengths—discipline, routine, structure— that help you crush it in other areas might be working against you when it comes to feeling in control with food. It’s frustrating. You’re used to getting results, but with food, your diet, feeling good in your body, it feels like everything falls apart. If you’ve ever thought, “Why can’t I figure this out?”—you’re not alone. I unpack why strong, high-achieving women often struggle with food and body image, and take it as personal failure when, in reality, you just need a different approach. Let’s get into it. ______ Join the newsletter crew here for more free tips, tools, and resources to help you improve your relationship with food, fitness and your body: https://jessijean.com/newsletter ______ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  ______  

Tired mamas, let’s talk about the sleep consultant who straight-up saved my sanity. My 10-month-old’s sleep regression had me hanging by a thread, but a literal angel, a miracle worker reached out to me in the DMs and turned our nights around in just three (yeah, THREE) days. If you’re a mom who’s drowning in sleepless nights, this episode will be encouraging! We’re also talking fitness—how I’ve finally managed to find some consistency in the middle of all the chaos. It’s not perfect, but it’s real. I’m sharing what’s helped me stay true to my promises to myself, even when life feels overwhelming. Lastly, I chat about big news for anyone struggling with binge eating, emotional eating, or body image challenges and the new ways I can support you on your journey! This episode is a little bit of catch-up on all the things :) Join the newsletter crew here for more free tips, tools, and resources to help you improve your relationship with food, fitness and your body: https://jessijean.com/newsletter Links to things mentioned in the show: Sleep Consultant: Gena with sleepandslumberconsulting.com // Gena's Instagram:  https://www.instagram.com/sleepandslumberconsulting/-  ______ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  ______  

In today's episode were going to chat about how to handle diet culture comments and conversations confidently. Because these and comments like it are uncomfortable, right?! "I'm really trying to be good" "How do you stay so skinny working in a bakery? "I've noticed your eating habits" "Wow, you're really indulging today!" "You've gained weight, but you look healthy"  "No thanks, I need to detox from this weekend." "I'm trying to lose another 20" "We don't need lunch since were going out to dinner" Etc etc etc Even well-intentioned comments like, "have you lost weight, what's your secret?" can be super triggering. And too much exposure to these types of conversations can impact your mental health, relationship with food, body image, and they also put a stain on relationships.  So whether it’s coming from friends, family, co-workers or even yourself, I’ll share practical strategies to set boundaries, redirect conversations, and protect your mental and emotional health in a world that’s often obsessed with dieting and weight. You'll hear me chat about: How to recognize when a conversation turns diet culture-y How to set clear boundaries without being confrontational Practical tips to pivot conversations away from diet culture talk How to maintain your mental and emotional well-being during these conversations My personal experiences with diet culture talk and how I’ve learned to handle it over the years How to encourage a positive dialogue about food and body image in your social circles Subscribe to my free newsletter, Weekly Wisdom for a Well-Lived Life, for more practical tips to improve your relationship with food, fitness and your body and to be the first to know when new episodes drop. Visit jessijean.com/newsletter to join. Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]

Today's guest, Mary Jelkovsky, is back, and we're diving into something so many of us know all too well—feeling lost, lonely, and realizing that making friends as an adult is HARD. We chat about how significant life transitions and healing your relationship with food and body image can throw you into an existential crisis. Seriously, who hasn't asked, "WTF just happened?" or "Who am I?" Mary gives us the tea on her journey from battling food and body image issues to becoming a self-love queen, hosting retreats, writing books, and blowing up on social media. We break down the nuances of adulthood, recovery, and the awkward "I'm lost" phase, and why building community as an adult is so damn hard. Whether you're trying to level up your relationships, figure out who you are, or start a self-love journey, this episode is packed with practical tips, personal stories, and wisdom from two gals who are very much so *still* figuring it out. ______ Connect with Mary: Instagram: https://www.instagram.com/maryscupofteaa Tiktok: https://www.tiktok.com/@maryscupoftea Mary's Cup Of Tea Podcast: https://maryscupoftea.com/podcast/ Mary's Self-Love Retreats: https://maryscupoftea.com/retreats Grab a copy of her Self-Love Books: The Gift Of Self-Love Workbook: https://maryscupoftea.com/gift-of-self-love 100 Days Of Self-Love Guided Journal: https://maryscupoftea.com/100-days-of-self-love ____ Subscribe to my free newsletter, Weekly Wisdom for a Well-Lived Life, for more tips and to be the first to know when new episodes drop. Visit jessijean.com/newsletter to join. ______ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  

A few weeks ago, I threw up a Q&A box on my Instagram stories, and one submission was an immediate screenshot and save moment: “I literally feel like I am eating so much and just don’t feel full.” (thank you to the woman who submitted it) I knew right then and there this had to be a pod episode. I’ve been there—three different times in my life, actually—and I was clueless as to why this was happening. So today on the pod, I chat about my experiences with this feeling, what I ended up learning about why you can be eating enough and still not feel full, and how I eventually got to a place where I could feel and honor my fullness with very little effort. You'll also hear me chat about: The various physical, psychological, behavioral, and biological reasons you can eat and still may not feel your fullness  My clean eating / high volume foods era  My transition to flexible dieting and macro counting and how it initially felt liberating until it became suffocating  My doubts with intuitive eating What the beginning of my intuitive eating journey felt like  Extreme hunger and feeling insatiable The journey of rebuilding trust with food and my body How I eventually was able to feel my fullness ____ Subscribe to my free newsletter, Weekly Wisdom for a Well-Lived Life, for more tips and to be the first to know when new episodes drop. Visit jessijean.com/newsletter to join. ______ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  

Today, we're tackling a super common question: How do you tell the difference between physical hunger and emotional hunger? But did you know there are actually four different types of hunger? Understanding these can help transform your eating habits and your relationship with food. In this episode, I break down the four types of hunger and share: The subtle clues that reveal which type of hunger you’re experiencing. How knowing this can change your eating habits for the better. The key to reducing stress and anxiety around food. The surprising truth about emotional eating – it’s not what you think! We’ll also dive into why keeping regular eating intervals can be a game-changer for your energy and hormone levels, and how it helps you avoid those impulsive eating moments. Plus, we’ll explore how to create positive memories with food without the guilt. ______ Subscribe to my free newsletter, Weekly Wisdom for a Well-Lived Life, for more tips and to be the first to know when new episodes drop. Visit jessijean.com/newsletter to join. ______ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  ______ Timestamps: [00:01:33] Fear of Hunger [00:02:55] Different Types of Hunger [00:05:06] Emotional Hunger [00:11:24] Practical Hunger [00:13:54] Taste Hunger and Pleasure [00:21:11] Validity of Different Types Hunger Types

Alright, my fellow goal-driven baddies, today we're tackling that annoying inner critic. You know the one. She's an energy vampire and if you have goals or want to improve your relationship with food, your body and yourself, theres simply no time for negative self-talk. In this episode, I am sharing 5 game-changing tips to silence the negative self-talk and reclaim your power. You'll learn how to: Reframe those toxic thoughts and take back control Practice gratitude to keep your vibe high Surround yourself with positive energy and cut out the noise Use visual reminders and killer playlists to boost your mindset Master your social circle to elevate your mental game If you need a little motivation and support to break free from the negativity and step into your most empowered, grounded and confident self, this one is must listen. Share this episode with a friend who needs a boost, and don't forget to leave a review—your support means everything! Let’s do this. ______ Want more weekly wisdom for a well-lived life? Join the newsletter crew: https://jessijean.com/newsletter ______ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  ______ Timestamps: [00:00:00] Introduction [00:01:30] Overcoming negative self-talk [00:01:47] Camping adventures and anxious thoughts [00:06:18] Unexpected visit from a park ranger [00:08:52] The power of reframing [00:13:59] Importance of reframing for personal growth [00:18:08] Practicing the three good things exercise [00:25:11] Utilizing music for vibe check [00:27:07] Visual reminders for combating negative self-talk

During my pregnancy, I was obsessed with listening to positive birth stories and imagining what my own would be like and I'm so excited to share it all with you today. I recap all the nitty gritty details from the highs and lows of pregnancy to the unexpected twists and turns of my labor and delivery! In this episode you'll hear: How I decided between birthing at-home, in a birth center or at the hospital What resources, courses, and classes *we* took to prepare  What expectations I had of my husband The really important conversations we had before getting pregnant How long it took for me to get pregnant Tips for morning sickness How we did our gender reveal  Why we chose to hire a doula  What my birth wishes were  My attempt to go unmedicated All my desperate attempts to induce labor How hypnobirthing helped me The challenges I faced with my baby's position What contractions / back labor felt like  What I used for pain management during labor  How I advocated for myself And what happened immediately after delivery I delve into the various stages of my pregnancy, the preparations my husband and I made, and the intense emotions that accompanied the journey. Despite the unexpected twists, the birth of my son was a profound and empowering experience. This episode is not just a recount of my birth story but also a tribute to the incredible support from my husband, my doula, and my medical team. Whether you're a soon-to-be mom, a new mom, or someone who loves birth stories, I hope my journey brings you insight, hope, and maybe even some excitement for your own path to motherhood. Links to things mentioned in the show: Use Code 'JESSIJEAN' for 10% OFF >> The Birth Class For Couples - by Balanced Families. This course was a GAME-CHANGER for my husband and I and helped us understand our options for various ways of birthing, how to prepare for birth during pregnancy, labor 101, knowing our options / how to advocate for ourselves, pain management techniques, what to expect immediately after baby is born, and how your partner can best show up for YOU. It was AMAZZZZZING!  Expectful App - I loved the pregnancy and birth focused meditations, visualizations, and the hypnobirthing audio course inside this app. Super Soft 'Lila' Labor Gown - I wanted to be as comfy as possible during labor and this gown was incredibly soft. I loved it!  ______ Want more weekly wisdom for a well-lived life? Join the newsletter crew: https://jessijean.com/newsletter ______ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  ______ Timestamps: [00:00:00] Excitement and preparation [00:02:48] Beginning the journey motherhood [00:03:45] Conversations we had before getting pregnant [00:07:14] Tips for morning sickness [00:12:19] Finding the @balanced.birth.couple on Instagram [00:16:10] Seeking support: hiring a doula [00:17:10] Navigating pregnancy challenges [00:20:40] Our private gender reveal [00:22:56] Addressing gender preferences [00:23:37] Pregnancy anxiety [00:27:29] Exploring birthing options [00:31:29] Creating my birth wishes sheet [00:39:42] Induction attempts and expectations [00:43:07] Onset of labor (back labor…ouffff) [00:53:07] Decision for epidural relief [00:56:00] Challenges with baby’s position [00:59:47] Joyful arrival of baby Marcus Andy _____ This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Grab the FREE Mid-Year Reset and Habit Tracker downloadable e-book to follow along with the episode and stay organized by subscribing to the (also free) weekly newsletter at: jessijean.com/newsletter. The e-book will be included as a FREE GIFT in your Welcome To The Newsletter Crew Email (check your spam or promotions box if you don't see it).  Already part of the newsletter crew? Awesome! It will be sent your way the day the podcast releases.  In this episode Jessi guides you through a simple but effective mid-year check-in and reset for your goals, routines and habits. She chats about why most people lose sight of their goals by February and how you can break that cycle. Jessi shares her personal journey and effective strategies for setting and achieving meaningful goals. You'll learn a straightforward three-step process to reflect, realign, and reset your goals and habits, so you can make the most of the rest of the year. From creating clarity in your life to mastering new habits, this episode is packed with actionable insights. Tune in and get ready to reignite your motivation, focus and self-belief! Mentioned in the show: Ep 173: sick of feeling behind; the productivity trap & how to prioritize ___ Want more weekly wisdom for a well-lived life? Join the newsletter crew: https://jessijean.com/newsletter ____ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  _____ Timestamps: [0:00] Mid-year check-in and reset [1:58] Struggles with setting goals & following through [2:46] Reigniting excitement with your goals / intentions [7:00] Step one: reflection and realignment [11:35] Impact of environment on productivity and focus [12:29] Step two: re-evaluating & setting goals [18:23] Step three: re-evaluating habits, routines, and schedule [25:10] Finishing the year strong

In today's episode, Jessi chats about how organizing, systematizing and streamlining so many areas of her life has helped reduce mental clutter / mental load and completely changed her life. She discusses how to create a life where structure, systems, and routines support your well-being without being restrictive, and how you can implement a concept called 'structured flexibility' on your journey to end binge eating, emotional eating and overeating if you are someone who thrives on routine but also wants a healthier, less obsessive relationship with food and fitness. She also shares her and her husband's experience playing the Fair Play card game to divvy up household responsibilities in an effort to reduce overwhelm, resentment and feel more connected with one another. Join us for a convo on the power of routine, systems, reducing decision fatigue, and embracing a balanced approach to food and exercise that feels both managed and free.    Links to things mentioned in the show: *these are commissionable - I think i'll earn a couple cents from mister Jeffrey Bezos if you purchase through these links, which I do appreciate but no pressure (ever) The Fair Play Game - it's a conversation card deck. We didn't read the book prior to playing and honestly didn't need to but I did buy it and I may read it eventually.  Fair Play - the book  ___ Want more weekly wisdom for a well-lived life? Join the newsletter crew: https://jessijean.com/newsletter ____ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  _____ Timestamps: [0:00] Organizing, systematizing, and streamlining life to reduce overwhelm [2:42] Why more systems and routines = less mental clutter! [4:38] Jessi and her husband's experience playing the Fair Play game to divvy up household tasks [8:59] Why going on an intentional journey to heal an unhealthy relationship with food can feel so intimidating  [10:11] Defining what food freedom, intuitive eating, and joyful movement is for anyone new to the journey [12:18] The HUGE problem with the food freedom movement that nobody's talking about and where so many get stuck [15:33] The concept of "structured flexibility' and why it may help you thrive in your food freedom journey  [18:05] Using structured flexibility to improve your relationship with food and fitness and overcome all-or-nothing thinking [22:10] Creating a life that feels managed and orderly, but also FREE!