186 - Reclaim Your Routine and Set Fitness Goals That Don't Mess With Your Head

You wont stop stress eating until you understand what we chat about on today's episode. If you feel like food secretly runs your life—constantly on your mind, overthinking every meal, battling urges even when you’re full—there’s a deeper reason for it. In this episode, you’ll learn: Why you feel on edge when an urge hits—and why you still want to binge, even when you’re not hungry What’s really driving your emotional eating (and why it's not just about willpower) The brain science behind behind your fixation on food What you’re actually craving when food is always on your mind (spoiler: it’s not food) How to stop relying on food for short-term relief—and finally break free from the long-term regret If you’ve ever wondered why you can’t just stop thinking about food, this episode will give you the answers you’ve been looking for—and the tools to finally change it. ___ FREE TRAINING: Break Free from Binge & Emotional Eating! Registration OPEN - register at www.foodfreedomonlineprogram.com  Join me for a live, hour-long masterclass where I’ll introduce you to the N.E.U.R.O. Pathway, a coaching framework designed to help you reprogram your relationship with food through nervous system engagement and brain-based strategies. This non-clinical approach focuses on creating sustainable change and developing new habits—without the need for extreme control or restriction. In this free training, you’ll learn: How to break free from binge and emotional eating using brain-based methods Why your nervous system holds the key to overcoming urges and cravings The powerful, refreshingly effective approach to reprogramming your habits around food ______ Looking for more free tips, tools, and resources to help you improve your relationship with food, fitness and your body? Join the newsletter crew: https://jessijean.com/newsletter ______ The Food Freedom Online Program is a transformative 4-month experience designed to help women break free from the cycle of binge and emotional eating. Through a blend of brain science, habit reprogramming, nervous system regulation and compassionate coaching, you'll develop a balanced, peaceful relationship with food and your body. It’s not just about healing your relationship with food—it’s about rediscovering who you are and building a life of confidence, purpose, and freedom. You don’t have to do it alone—this program gives you the tools, community, and support to truly thrive. Opens for enrollment late Oct 2024! Join the newsletter crew for more info: jessijean.com/newsletter ______ Grab a copy of my FREE beginner-friendly At-Home JOYFUL Fitness Challenge by subscribing to my newsletter. It will be in your welcome email :)  https://jessijean.com/newsletter - be sure to check your spam / promotions folders if you don't see it in your inbox.  ______ Stay connected: Instagram: https://www.instagram.com/jessijeannn Tiktok: https://www.tiktok.com/@jessijeannn Youtube: https://www.youtube.com/jessijeannn Email: [email protected]  ______

Let's cut the all-or-nothing mindset and chat about how to set fitness goals that don't mess with your head or drag you into food obsession and guilt. In today's episode, we're breaking down how to take back your fitness journey from diet culture's toxic BS and how set goals that actually make you feel empowered, not ashamed.  What You'll Learn If you have appearance-related goals, how to pursue them without letting them take over your life or mess with your mental health Why your fitness goals should never be all about how you look. The four categories that actually keep you motivated and build real body respect: performance & functionality, mental & emotional well-being, consistency & sustainability, and health & longevity. How to ditch perfectionism and the all-or-nothing mentality for good ______ Grab a copy of my FREE beginner-friendly At-Home JOYFUL Fitness Challenge by subscribing to my newsletter. It will be in your welcome email :)  https://jessijean.com/newsletter - be sure to check your spam / promotions folders if you don't see it in your inbox.  ______ 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 ______ Ready to break free from the exhausting cycle of binge and emotional eating?  The Food Freedom Online Program is a transformative 4-month experience designed to help women break free from the cycle of binge and emotional eating. Through a blend of brain science, habit reprogramming, nervous system regulation and compassionate coaching, you'll develop a balanced, peaceful relationship with food and your body. It’s not just about healing your relationship with food—it’s about rediscovering who you are and building a life of confidence, purpose, and freedom. You don’t have to do it alone—this program gives you the tools, community, and support to truly thrive. Opens for enrollment late Oct 2024! Join the newsletter crew for more info: 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]  ______

Okay, let’s get real—how many times have you tried to “love yourself” and still felt like crap about your body? 🙋‍♀️ We’ve all been there. In today’s episode, we chat about why self-love can actually feel like more of a burden sometimes and what to do instead. If self-love feels like one more thing on your to-do list (that’s NOT helping you feel better in your body), then this episode is for you. ✨ What You’ll Learn: Why self-love can sometimes make you feel worse, not better The surprising power of building a self-respect practice instead How to reconnect with your body in a way that feels authentic, not forced Why collective healing (aka, community) is SO much more powerful than going it alone If you’re ready to let go of the pressure of self-love and reconnect with your body in a way that feels real, grab your tea and let’s dive in! ______ 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 ______ Ready to break free from the exhausting cycle of binge and emotional eating?  The Food Freedom Online Program is a transformative 4-month experience designed to help women break free from the cycle of binge and emotional eating. Through a blend of brain science, habit reprogramming, nervous system regulation and compassionate coaching, you'll develop a balanced, peaceful relationship with food and your body. It’s not just about healing your relationship with food—it’s about rediscovering who you are and building a life of confidence, purpose, and freedom. You don’t have to do it alone—this program gives you the tools, community, and support to truly thrive. Opens for enrollment late Oct 2024! Join the newsletter crew for more info: 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]  ______  

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