Tag: fitness

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Fit for TV: How Screens, Diet Culture, and Reality Shows Rewire Our Bodies and Minds

When Willpower Isn’t Enough: Media, Metabolism, and the Myth of Transformation

You’re listening to Taste Test Thursdays–a space for the deep dives, the passion projects, and the stories that didn’t quite fit the main course. Today, we’re hitting pause on the intense spiritual and political conversations we usually have to focus on something just as powerful: how technology shapes our bodies, minds, and behaviors. We’ll be unpacking a recent Netflix documentary that highlights research and concepts we’ve explored before, shining a light on the subtle ways screens and media program us and why it matters more than ever.

I have a confession: I watched The Biggest Loser. Yep. Cringe, right? Back in 2008, when I was just starting to seriously focus on personal training (I got my first certification in 2006 but really leaned in around 2008), this show was everywhere. It was intense, dramatic, and promised transformation—a visual fairy tale of sweat, willpower, and discipline.

Looking back now, it’s so painfully cringe, but I wasn’t alone. Millions of people were glued to the screens, absorbing what the show told us about health, fat loss, and success. And the new Netflix documentary Fit for TV doesn’t hold back. It exposes the extreme, sometimes illegal methods used to push contestants: caffeine pills given by Jillian Michaels, emotional manipulation, extreme exercise protocols, and food as a weapon. Watching it now, I can see how this programming shaped not just contestants, but an entire generation of viewers—including me.

Screens Aren’t Just Entertainment

Laura Dodsworth nails it in Free Your Mind:

“Television is relaxing, but it also is a source of direct and indirect propaganda. It shapes your perception of reality. What’s more, you’re more likely to be ‘programmed’ by the programming when you are relaxed.”

This is key. Television isn’t just a casual distraction. It teaches, it socializes, and it normalizes behavior. A study by Lowery & DeFleur (Milestones in Mass Communication Research, 1988) called TV a “major source of observational learning.” Millions of people aren’t just entertained—they’re learning what’s normal, acceptable, and desirable.

Dodsworth also warns:

“Screens do not show the world; they obscure. The television screen erects visual screens in our mind and constructs a fake reality that obscures the truth.”

And that’s exactly what reality diet shows did. They created a distorted narrative: extreme restriction and punishment equals success. If you just try harder, work longer, and push further, your body will cooperate. Except, biology doesn’t work like that.

The Metabolic Reality

Let’s dig into the science. The Netflix documentary Fit for TV references the infamous Biggest Loser study, which tracked contestants years after the show ended. Here’s what happened:

  • Contestants followed extreme protocols: ~1,200 calories a day, 90–120 minutes of intense daily exercise (sometimes up to 5–8 hours), and “Franken-foods” like fat-free cheese or energy drinks.
  • They lost massive amounts of weight on TV. Dramatic, visible transformations. Ratings gold.
  • Six years later, researchers checked back: most regained ~70% of the weight. But the real kicker? Their resting metabolic rate (RMR) was still burning 700 fewer calories per day than baseline—500 calories less than expected based on regained body weight.
  • In everyday terms? Imagine you used to burn 2,000 calories a day just by living. After extreme dieting, your body was burning only 1,300–1,500 calories a day, even though you weighed almost the same. That’s like your body suddenly deciding it needs to hold on to every calorie, making it much harder to lose weight—or even maintain it—no matter how “good” you eat or how much you exercise.

This is huge. It shows extreme dieting doesn’t just fail long-term; it fundamentally rewires your metabolism.

Why?

  • Leptin crash: The hormone that tells your brain you’re full plummeted during the show. After weight regain, leptin rebounded, but RMR didn’t. Normally, these rise and fall together—but the link was broken.
  • Loss of lean mass: Contestants lost ~25 pounds of muscle. Regaining some of it didn’t restore metabolic function.
  • Hormonal havoc: Chronic calorie deficits and overtraining disrupted thyroid, reproductive, and adrenal hormones. Weight loss resistance, missed periods, hair loss, and constant cold are all part of the aftermath.

Put bluntly: your body is not passive. Extreme dieting triggers survival mode, conserving energy, increasing hunger, and slowing metabolism.

Read more:

Understanding the Impact of Diet on Thyroid Health

Personal Lessons: Living It

I know this from my own experience. Between May 2017 and October 2018, I competed in four bodybuilding competitions. I didn’t prioritize recovery or hormone balance, and I pushed my body way too hard. The metabolic consequences? Echoes of the Biggest Loser study:

  • Slowed metabolism after prep phases.
  • Hormonal swings that made maintaining progress harder.
  • Mental fatigue and burnout from extreme restriction and exercise.

Diet culture and TV had me convinced that suffering = transformation. But biology doesn’t care about your willpower. Extreme restriction is coercion, not empowerment.

Read more:

Breaking Free: Escaping the Diet Culture Trap

From Digital Screens to Unrealistic Bodies

This isn’t just a TV problem. The same mechanisms appear in social media fitness culture, or “fitspiration.” In a previous podcast and blog, From Diary Entries to Digital Screens: How Beauty Ideals and Sexualization Have Transformed Over Time, we discussed the dangerous myth: hard work guarantees results.

Fitness influencers, trainers, and the “no excuses” culture sell the illusion that discipline alone equals success. Consistency and proper nutrition matter—but genetics set the foundation. Ignoring this truth fuels:

  • Unrealistic expectations: People blame themselves when they don’t achieve Instagram-worthy physiques.
  • Overtraining & injury: Chasing impossible ideals leads to chronic injuries and burnout.
  • Disordered eating & supplement abuse: Extreme diets, excessive protein, or PEDs are often used to push past natural limits.

The industry keeps genetics under wraps because the truth doesn’t sell. Expensive programs, supplement stacks, and influencer promises rely on people believing they can “buy” someone else’s results. Many extreme physiques are genetically gifted and often enhanced, yet presented as sheer willpower. The result? A culture of self-blame and impossible standards.

Fitspiration and Self-Objectification

The 2023 study in Computers in Human Behavior found that exposure to fitspiration content increases body dissatisfaction, especially among women who already struggle with self-image. Fitspo encourages the internalized gaze that John Berger described in Ways of Seeing:

“A woman must continually watch herself. She is almost continually accompanied by her own image of herself… she comes to consider the surveyor and the surveyed within her as the two constituent yet always distinct elements of her identity as a woman.”

One part of a woman is constantly judging her body; the other exists as a reflection of an ideal. Fitness becomes performative, not functional. Anxiety, depression, disordered eating, and self-objectification follow. Fitness culture no longer focuses on strength or health—it’s about performing an idealized body for an audience.

The Dangerous Pipeline: Fitspo to Porn Culture

This extends further. Fitspiration primes women to see themselves as objects, which feeds directly into broader sexualization. Porn culture and the sex industry reinforce the same dynamic: self-worth tied to appearance, desire, and external validation. Consider these stats:

  • Over 134,000 porn site visits per minute globally.
  • 88% of porn scenes contain physical aggression, 49% verbal aggression, with women overwhelmingly targeted (Bridges et al., 2010).
  • Most youth are exposed to pornography between ages 11–13 (Wright et al., 2021).
  • 91.5% of men and 60.2% of women report watching porn monthly (Solano, Eaton, & O’Leary, 2020).

Fitspiration teaches the same objectification: value is appearance-dependent. Social media and reality TV prime us to obsess over performance and image, extending beyond fitness into sexualization and body commodification.

Read more:

From Diary Entries to Digital Screens: How Beauty Ideals and Sexualization Have Transformed Over Time

Netflix Documentary: The Dark Side

Fit for TV exposes just how far the show went:

  • Contestants were given illegal caffeine pills to keep energy up.
  • Trainers manipulated emotions for drama—heightened stress, shame, and competitiveness.
  • Food was weaponized—rationed, withheld, or turned into rewards/punishments.
  • Exercise protocols weren’t just intense—they were unsafe, designed to produce dramatic visuals for the camera.

The documentary also makes it clear: these methods weren’t isolated incidents. They were systemic, part of a machine that broadcasts propaganda as entertainment.

The Bigger Picture: Propaganda, Screens, and Social Conditioning

Dodsworth again:

“Watching TV encourages normative behavior.”

Shows like The Biggest Loser don’t just affect contestants—they socialize an audience. Millions of viewers internalize: “Success = willpower + suffering + restriction.” Social media amplifies this further, nudging us constantly toward behaviors dictated by advertisers, algorithms, and curated narratives.

George Orwell imagined a world of compulsory screens in 1984. We aren’t there yet—but screens still shape behavior, expectations, and self-perception.

The good news? Unlike Orwell’s telescreens, we can turn off our TVs. We can watch critically. We can question the values being sold to us. Dodsworth reminds us:

“Fortunately for us, we can turn off our television and we should.”

Breaking Free

Here’s the takeaway for me—and for anyone navigating diet culture and fitness media:

  1. Watch critically: Ask, “What is this really teaching me?”
  2. Respect biology: Your body fights extreme restriction—it’s not lazy or weak.
  3. Pause before you absorb: Screens are powerful teachers, but you have the final say.

The bigger question isn’t just “What should I eat?” or “How should I train?” It’s:

Who’s controlling the story my mind is telling me, and who benefits from it?

Reality shows like The Biggest Loser and even social media feeds are not neutral. They are propaganda machines—wrapped in entertainment, designed to manipulate perception, reward suffering, and sell ideals that are biologically unsafe.

I’ve lived some of those lessons firsthand. The scars aren’t just physical—they’re mental, hormonal, and metabolic. But the first step to freedom is seeing the screen for what it really is, turning it off, and reclaiming control over your body, mind, and reality.

Thank you for taking the time to read/listen!

🙏 Please help this podcast reach a larger audience in hope to edify & encourage others! To do so: leave a 5⭐️ review and send it to a friend! Thank you for listening! I’d love to hear from you, find me on Instagram!⁠⁠⁠ @taste0ftruth⁠⁠⁠ , @megan_mefit , ⁠⁠⁠ Pinterest! ⁠⁠ ⁠ Substack and on X! 

Until then, maintain your curiosity, embrace skepticism, and keep tuning in! 🎙️🔒

🆕🆕This collection includes books that have deeply influenced my thinking, challenged my assumptions, and shaped my content. ⁠Book Recommendations – Taste0ftruth Tuesdays

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Understanding Hormonal Changes in Midlife Women

The Truth About Hormones &Body Fat

If you’re a woman in midlife witnessing changes in your body, let’s be honest—hearing one more expert say “just move more and eat less” might make you scream. That tired, oversimplified advice ignores the very real ways our bodies change—and the decades of life we’ve already lived in them.

Midlife, generally defined as the ages between 37 and 65, isn’t just a calendar phase. It’s a biological, emotional, and identity-shifting chapter. For women, it often marks the beginning of perimenopause—the transitional period leading up to menopause, when the ovaries gradually produce less estrogen. Menopause itself is defined as the 12-month mark after your final menstrual period, but the hormonal fluctuations and symptoms often begin years before and can last well beyond that point.

To really understand what’s happening in our bodies now, we have to rewind the clock.

From puberty, our bodies have been shaped by an elegant hormonal dance. Estrogen, progesterone, and to a lesser extent testosterone, govern everything from our cycle to our skin, from our energy to our emotional responses. These hormones rise and fall in predictable patterns until they don’t. And when they don’t, you feel it.

Hot flashes. Sleep disruptions. Brain fog. Mood swings. Slower recovery from workouts. A scale that doesn’t seem to budge no matter what you do. And the silent undercurrents like the gradual loss of bone density—osteopenia—that often go unnoticed until it’s too late.

These aren’t random annoyances. They’re signals. And they deserve to be understood.

In this post and in today’s podcast episode, I talk with registered dietitian and research wizard Maryann Jacobsen about what actually helps us thrive during perimenopause and menopause. We get into why muscle is metabolic gold, why cardio isn’t always the answer, and how biofeedback your body’s own cues like hunger, energy, sleep, and mood can tell you more about what’s working than any calorie tracker or influencer’s reel ever could.

We also challenge the idea that your bathroom scale is the best measure of health. Spoiler alert: it’s not. Tools like DEXA scans provide deeper insight into your bone density and lean mass—two things that matter more than “weight” ever could in this stage of life. And while your smart scale using bioelectrical impedance might not be as accurate, it can still help you track general trends if you know how to interpret it.

One part of our conversation that hit me hard was Maryann’s mention of the body fat research around fertility. Scientists have found that a minimum of 17% body fat is required just to get a menstrual cycle, and about 22% is needed to maintain ovulation. But here’s the real shocker: in mature women, regular ovulatory cycles are often supported best at 26–28% body fat. (PMID: 3117838, 2282736) That means what many of us have been taught to chase ultra-lean physiques (around 17 BF% or so), chronic calorie restriction, or overtraining can actually backfire on our reproductive health, bone health, and overall vitality.

In populations where food is scarce or physical demands are high, we see patterns: delayed first periods, longer gaps between births, earlier menopause. It’s the body adapting for survival. But in modern life, we sometimes impose these same conditions on ourselves in the name of “fitness.”

And while estrogen usually gets the spotlight in menopause care often treated as the main character it’s progesterone that deserves a standing ovation. Many women are told they “need progesterone” just to protect themselves from estrogen’s effects, as if it’s merely a buffer. But that undersells its brilliance.

The name progesterone literally means “pro-gestation,” but its impact goes far beyond fertility. Progesterone is a master regulator. It stabilizes tissues, supports metabolic balance, calms inflammation, protects against stress, and even plays a role in brain health. While estrogen stimulates, progesterone shields. While estrogen builds, progesterone restores.

Fascinatingly, our bodies produce far more progesterone than estrogen especially after ovulation and during pregnancy. That’s not a fluke. It reflects just how critical progesterone is to our overall well-being.

So when ovulation slows or disappears in midlife, it’s not just your period going quiet. It’s this entire downstream network of hormonal resilience especially progesterone that starts to fade. And that’s when symptoms ramp up.

Understanding this isn’t just about managing menopause. It’s about honoring your biology, updating your strategy, and supporting your body like the powerful, responsive system it actually is.

If we want to balance and optimize our hormones in midlife, we have to re-evaluate our goals. This isn’t about grinding harder it’s about getting smarter. And to get smarter, we need to zoom out.

Ovulation isn’t just some fertility footnote-it’s the main event of your cycle. But many of us were taught that the bleed is the cycle. Nope. That’s just the after-party. The headliner? Ovulation.

Why does this matter in midlife?

Because ovulation is what triggers the production of progesterone a hormone that plays a critical role in metabolism, mood, sleep, brain function, and bone health. And spoiler: progesterone is the first to dip off the radar as we enter perimenopause. That’s why your energy feels off, your sleep gets weird, and your tolerance for stress tanks. Your body isn’t broken—it’s adapting.

Here’s where things click into place: your body will only ovulate consistently if it feels safe and nourished. That means you’re eating enough, not overtraining, and not living in a cortisol-fueled chaos spiral.

Ovulation isn’t just about reproduction it’s a vital sign of health.
And the two hormones that anchor your entire cycle, estrogen and progesterone, do so much more than regulate periods.

From bone density to brain function, from insulin sensitivity to mitochondrial health, these hormones influence nearly every system in your body. So, when they fluctuate…. or flatline… you feel it. Not just in your body, but in your entire day to day experience.

So, let’s break the rules, rewrite the midlife playbook, and finally start listening to the wisdom our bodies have been whispering all along.

LINKS:

In-depth-guide-on-midlife-weight

The Hidden Risks of Ozempic: Rapid Weight Loss Can Weaken Bones and Muscles

Farmer Vs Banker episode Move More, Eat Less? The Lie That Won’t Die

Resistance-exercise-perimenopause-symptoms

To take hormone therapy or not to take hormone therapy

The Case for Cardio

Contrary to popular belief, a larger body may actually be healthier (insta post)

Why Are Americans So Obsessed With Protein? Blame MAGA.

Midlife stress and its ripple effect on health

Meet your new post-40 nervous system

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From Diary Entries to Digital Screens: How Beauty Ideals and Sexualization Have Transformed Over Time

Over the past year, we’ve explored a web of interconnected topics—religious extremism, theology, the role of social media in radicalization, and most recently, body image and the impact of fitspiration.

These discussions aren’t isolated; they all trace back to a common thread—how external influences shape our beliefs, behaviors, and sense of identity. Today, we’re diving deeper into that connection, looking at how beauty standards, social media, and the normalization of self-objectification are part of a larger cultural shift.

The Evolution of Body Image: From Calorie Counting to the Cult of Fitness

Our cultural obsession with body modification isn’t new—it’s just evolved.

In The Body Project, historian Joan Jacobs Brumberg explores the history of American girls and how today women have more freedom and choice than ever before, but many of us begin a pattern of negative self-image, beauty obsession and dieting as early as five or six. Brumberg states:

“All throughout history, adolescent self-consciousness is quite persistent, but it’s level is raised or lowered, like the water level in a pool, by the cultural and social setting.”

For instance, in the late 19th century, girls might have been particularly conscious of their hands and feet due to the fashion and modesty standards of the time, as well as the emphasis on delicate and proper presentation. Additionally, the ideal feminine silhouette of the time, with tightly laced corsets and voluminous skirts, might have made girls more conscious of their waists and overall body shape.

So, while in modern day times, we may cringe at the confinements of what the Victorian society and wearing the corset did to women, but I’d like to argue that in 2025 body angst is driven by much more sinister forces. Today, commercial interests utilize marketing strategies that result in enormous amounts of profit for the manufactures of cosmetic, surgery, hair products and of course diet foods.

The reality that American girls now center their lives around their bodies is neither coincidental nor trivial: it reflects historical shifts that are just now being comprehended.

15th November 1926: Film star, Mae Murray (1889 – 1965) making herself up in a mirror in the lid of her make-up box.

Brumberg examines how the modern fixation on weight began in the early 20th century. Historically, the surge of explicit “girl talk” about body and sexuality is a relatively recent American phenomenon. As the language surrounding sex and the body has evolved, so too have the body projects of different generations of American girls. By the 1920s, girls began writing about their efforts to develop sexual allure through clothing and cosmetics, and for the first time, they experimented with “slimming”—a new body project tied to the scientific discovery of the calorie. The dieters and sexual players of the 1920s were generally girls in middle to late adolescence, finishing high school or heading off to college and jobs in the business world—unlike today, where such concerns often affect younger children and teenagers.

By the 1970s and 1980s, body control became about more than just being thin; it evolved into sculpting the ideal physique. This shift gave rise to what we now recognize as the cult of fitness—a movement that reframed body control as discipline and self-mastery. The rise of bodybuilding, aerobics, and the emerging diet industry all played a role in selling the idea that, with enough effort, anyone could build their “dream body.”

The Role of Genetics in Muscle Growth: What Fitness Culture Gets Wrong

But science tells a different story. While training and nutrition matter, genetics play a massive role in muscle development, strength, and even fat distribution. A study published in Communications Biology (2020) found that an individual’s ability to build muscle and strength is 50-80% genetic (Pei et al., 2020).

This means that two people following the exact same training program and nutrition plan will not achieve the same results—because their genetic blueprint largely determines their potential for muscle growth, recovery speed, tendon strength, and even motivation to train.

Yet, fitness culture—including myself as a personal trainer for nearly 20 years—rarely acknowledges this, pushing the narrative that extreme discipline alone is the key to achieving a certain look. This myth is not only misleading but also damaging, leading many people to believe that if they just worked harder, ate “cleaner,” or followed the right influencer’s workout, they could look like a fitness model.

How Genetics Impact Strength and Muscle Development

  1. Muscle Fiber Composition: The Fast-Twitch vs. Slow-Twitch Factor
    • People with a higher percentage of fast-twitch muscle fibers (Type II) have a genetic advantage in strength and hypertrophy (muscle growth). These fibers respond better to resistance training and grow larger than slow-twitch (Type I) fibers, which are more endurance-focused.
    • Some individuals are naturally fast-twitch dominant, making it easier for them to build muscle. Others are slow-twitch dominant, meaning they may struggle with size gains but excel in endurance sports like long-distance running (Timmons et al., 2010).
  2. Myostatin: The Genetic “Muscle Growth Brake”
    • Myostatin is a protein that regulates muscle growth by preventing muscles from getting too large.
    • People with lower levels of myostatin (due to genetic mutations) have an easier time building muscle naturally. Some bodybuilders and elite athletes are born with myostatin deficiencies, giving them an unfair advantage (Lee & McPherron, 2001).
  3. Testosterone and Hormonal Variability
    • Testosterone is a major driver of muscle protein synthesis, and its levels vary wildly among individuals.
    • Some people naturally produce more free testosterone (the biologically active form), which enhances muscle recovery, strength, and hypertrophy.
    • Women generally have 10-20 times lower testosterone levels than men, making significant muscle gains much harder without pharmacological assistance (i.e., steroids) (Kraemer et al., 1998).
  4. Bone Structure and Muscle Insertions: The Aesthetic Factor
    • Ever wonder why some people seem to have a “naturally sculpted” look even before they start training?
    • Bone structure (such as clavicle length, rib cage width, and hip-to-waist ratio) dictates how muscle mass is distributed.
    • Muscle insertion points vary genetically, meaning some people have longer muscle bellies, which create fuller-looking muscles, while others have shorter insertions, making certain muscles appear smaller or less defined no matter how much they train (Abe et al., 2016).

The Dangerous Myth of “Hard Work = Guaranteed Results”

Fitness influencers, personal trainers, and the entire “no excuses” culture have sold the idea that discipline alone determines success. And yes—training consistency and proper nutrition absolutely matter. But they will never override genetic limitations.

This myth leads to:

  • Unrealistic Expectations: People blame themselves when they don’t achieve Instagram-worthy physiques, despite training and eating “perfectly.”
  • Overtraining & Injury: Chasing unrealistic body standards leads many to overtrain, ignore recovery, and develop chronic injuries.
  • Disordered Eating & Supplement Abuse: Some resort to extreme dieting, excessive protein intake, or even performance-enhancing drugs to push past genetic limits.

The Industry’s Selective Silence on Genetics

Why does fitness culture ignore genetics? Simple: it doesn’t sell. If people accepted that their muscle-building potential was largely predetermined, the billion-dollar fitness industry wouldn’t be able to push:

  • Expensive training programs promising “X body in X weeks.”
  • Supplement stacks claiming to “maximize muscle growth.”
  • The illusion that buying a program from a shredded influencer will make you look like them.

Ironically, many of the biggest names in fitness—especially those with extreme physiques—are genetically gifted (and often enhanced by PEDs). Yet, they claim their results come solely from “hard work and dedication,” keeping their followers trapped in a cycle of unrealistic expectations and self-blame.

After nearly 20 years as a personal trainer, I wish I had been more honest about genetics with my clients. Fitness is absolutely a combination of training, nutrition, recovery, and mindset—but genetics are the foundation that determines what’s possible.

Let’s stop pretending everyone can achieve the same results through sheer willpower. Fitness should be about maximizing your individual potential—not chasing an impossible ideal. Focusing on body neutral fitness and strength training gave me tangible, measurable improvements, but it also made me realize how much misinformation circulates in mainstream fitness spaces, particularly in the fitspiration content flooding social media.

Fitspiration: The Reinvention of Beauty Standards

A 2023 study in Computers in Human Behavior compared the effects of fit ideal vs. non-fit ideal body types in fitspiration imagery. The findings? Exposure to fitspiration content significantly increases body dissatisfaction, especially in women who already struggle with self-image. This isn’t surprising—social media’s curated highlight reels create a distorted sense of what’s achievable. And just like 90s diet culture failed to acknowledge genetic differences in weight, today’s fitness culture largely ignores the reality that strength and muscle growth are heavily influenced by genetics.

But the impact of fitspiration goes beyond body image. The same mechanisms that fuel fitness obsession—comparison, idealization, and self-objectification—are also at play in the broader cultural shift toward hypersexualization.

Fitspiration and Self-Objectification: The Internalized Gaze

Self-objectification occurs when a person sees themselves through the eyes of others, measuring their worth by how they look rather than who they are. And nowhere is this dynamic more evident than in fitspiration culture.

John Berger describes this process perfectly in Ways of Seeing:

“A woman must continually watch herself. She is almost continually accompanied by her own image of herself… From earliest childhood she has been taught and persuaded to survey herself continually. And so she comes to consider the surveyor and the surveyed within her as the two constituent yet always distinct elements of her identity as a woman.”

Fitspiration content encourages this exact split identity—one part of a woman is the observer, constantly assessing whether she looks toned, lean, or strong enough. The other part is the observed, existing only as a reflection of an idealized body type. It’s no longer just about fitness; it’s about performing fitness for an audience.

And the consequences are severe:

  • Chronic body surveillance leads to increased anxiety, depression, and disordered eating (Fredrickson & Roberts, 1997).
  • Instead of focusing on how movement feels, women focus on how their bodies appear while exercising.
  • The line between fitness and sexualization blurs, reinforcing the idea that a woman’s body is only valuable when it is desirable to others.

In this way, fitspiration isn’t just a rebranded version of diet culture—it’s also a pipeline to broader cultural hypersexualization, where the body is constantly on display, measured, and objectified. And this feeds directly into an even deeper issue: the normalization of pornography and the sex industry, where women’s bodies are not just idealized but commodified.

By promoting self-objectification as empowerment, fitspiration culture primes women to see themselves as both the product and the consumer, caught in an endless cycle of external validation. And the most insidious part? It’s framed as self-improvement—when in reality, it’s just another system designed to keep women watching themselves instead of living fully.

The Connection Between Fitspiration, Porn Culture, and Self-Objectification

The way women are impacted by pornography—and by extension, the sex industry—is something far too many people overlook. The statistics are staggering:

  • The top three porn sites receive a combined 134,491 visits per minute.
  • Most pornographic videos contain some form of aggression or violence, particularly toward women. A 2020 meta-analysis found that 88% of pornographic scenes contain physical aggression (slapping, choking, hair-pulling) and 49% contain verbal aggression, with women overwhelmingly being the targets (Bridges et al., 2010).
  • Most young people are exposed to pornography between the ages of 11 and 13, with some studies reporting an even earlier age for boys (Wright et al., 2021).
  • A 2020 study found that 91.5% of men and 60.2% of women had watched porn in the past month (Solano, Eaton, & O’Leary, 2020).

How This Connects to Fitspiration and Porn Culture

At first glance, fitspiration (or “fitspo”) might seem like it has nothing to do with pornography or the sex industry. After all, isn’t fitness about health and strength? But when we look closer, the connections become clear.

  1. Both fitspiration and porn culture promote self-objectification.
    Fitspiration culture tells women that their worth is tied to their body’s appearance—specifically, whether they have a lean, sculpted, and sexually desirable physique. This reinforces self-objectification, where women begin viewing their bodies primarily as objects to be judged rather than lived-in, experienced, and valued beyond aesthetics.

Remember our study in Computers in Human Behavior (2023) found that exposure to fitspiration imagery leads to increased body dissatisfaction and self-objectification, particularly among women who already struggle with body image….Similarly, pornography fuels external validation as a primary measure of self-worth.

Women in both fitspo and porn culture are expected to conform to an idealized version of femininity that is both hypersexualized and carefully curated for male consumption.

  1. Both industries capitalize on the illusion of empowerment.
    One of the biggest arguments in favor of fitspiration and porn is that they “empower” women. But empowerment, in its truest sense, involves autonomy, agency, and self-determination—not just adhering to societal beauty standards under the guise of “strength” or “choice.”
  • Fitspiration content often presents extreme dieting, excessive exercise, and body sculpting as forms of self-discipline and self-improvement, even when they veer into disordered behaviors.
  • The porn industry promotes the idea that sex work is a path to empowerment, despite overwhelming evidence of the harm it causes to those involved. Research on women in the porn industry has found high rates of PTSD, substance abuse, and coercion (Farley et al., 2003).

The same narrative that tells women they must be “empowered” by fitspiration also tells them they must be “empowered” by commodifying their bodies through sex work. The reality is that both industries profit from women internalizing external standards of worth rather than defining it for themselves.

  1. The rise of OnlyFans and the blending of fitness and sex work.
    Social media has blurred the lines between fitness influencers and the sex industry in a way that previous generations didn’t experience. Platforms like Instagram, TikTok, and OnlyFans have created a new category of influencers who monetize their appearance—whether through fitness content, sexually suggestive photos, or outright pornography.
  • Some fitness influencers now have OnlyFans accounts, where they claim to be selling fitness content but also offer sexually explicit material.
  • The normalization of “soft porn” in fitness spaces (suggestive poses, hypersexualized workout attire) conditions women to see their fitness journey as something that must be publicly displayed and validated by others.
  • Many young women have turned to selling “spicy content” on OnlyFans as a form of income, believing it to be harmless self-expression—only to later experience the psychological and social fallout.

This isn’t just theoretical. A growing body of research shows that women who engage in sexualized self-presentation online report higher levels of self-objectification, body dissatisfaction, and lower self-esteem (Boursier et al., 2020).

The Psychological Toll: What Happens When Women Internalize These Messages?

Self-objectification doesn’t just impact body image—it affects mental health, cognitive performance, and even physical performance. Studies have found that women who are primed to focus on their appearance:

  • Perform worse on cognitive tasks (Fredrickson et al., 1998).
  • Experience greater body shame and anxiety (Moradi & Huang, 2008).
  • Are less likely to engage in activities that prioritize function over appearance (Roberts & Gettman, 2004).

And this has real-world consequences. Women who internalize self-objectification are more likely to experience:

  • Higher rates of depression and anxiety
  • Greater susceptibility to eating disorders
  • Lower confidence in their physical abilities

Reframing the Narrative: What’s the Alternative?

Recognizing these patterns is the first step in breaking free from them. If fitspiration, porn culture, and social media all push the message that women must shape themselves into externally validated objects, then the antidote is reclaiming agency over our bodies—not as things to be looked at, but as tools for living, experiencing, and creating.

  • Strength training should be about what your body can do, not how it looks.
  • Health and fitness should prioritize function over pain.
  • Challenge Beauty Norms & External Validation. Who benefits from women being consumed by their appearance? The more we recognize these influences, the easier it is to resist them.
  • Women should be encouraged to pursue movement, sport, and physical strength without the added layer of performative sexuality.

Joan Jacobs Brumberg’s The Body Project reinforced for me how unprepared young women have been for the level of sexualization and exploitation in our culture—something that has only worsened with social media. The way sex work is framed as “empowerment” in some circles ignores the long-term harm it inflicts, and I’ve seen that firsthand.

I can’t wait to discuss this more with my friend Sloane Wilson, a survivor advocate with Exodus Cry, on my podcast later this season. Her insights into the realities of the sex industry and the dangers of normalizing self-objectification are incredibly important for this conversation.

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Beyond the Before-and-After: The Truth About Social Media and Body Image

🎙️ Welcome back to Taste of Truth Tuesdays! This week, we’re diving deep into the fascinating and impactful world of body image and social media, guided by two incredible guests who bring evidence-based insights and a passion for accessibility in mental health research.

🧠 First, let me introduce Dr. Hannah Jarman, Ph.D., a trailblazer in psychology whose work sheds light on how we perceive ourselves in the digital age. Alongside her is the brilliant Ms. Claudia Liu, a Ph.D. candidate whose research explores the intersection of social media and body image. These two share a common mission: making complex research not just understandable but applicable in everyday life

Body image—it’s a term we hear often, but what does it really mean? At its core, body image is your perceptions, beliefs, feelings, thoughts, and actions related to your physical appearance. Think of it as your personal relationship with your body. Sounds simple, but in a world shaped by curated social media feeds and fitspiration photos, it’s anything but.

To ground our discussion, we’ll be exploring the four components of body image, starting with Perceptual Body Image—how you see yourself. Here’s the catch: the way you see your body often doesn’t match reality. It’s a perception distorted by negative self-talk and societal pressures. But awareness is the first step. Interrupting that loop of negative talk can help shift your perception toward something healthier.

Next, there’s Affective Body Image, which reflects how you feel about your body—your likes and dislikes. These feelings are deeply influenced by the media we consume, from TV and movies to social media trends like “fitspiration.” Here’s the thing: hating your body is not a prerequisite for change. Dissatisfaction and acceptance can coexist. Making intentional choices about what media you engage with can profoundly impact how you feel about yourself.

Then we have Cognitive Body Image, or the thoughts and beliefs you hold about your body. Ever heard someone say, “I’ll be happy when I hit my goal weight”? It’s a dangerous trap because happiness isn’t tied to a number on the scale. Chasing an external solution for an internal problem often leads to harmful patterns and a cycle of discontent.

2018: My leanest physique post-bodybuilding competitions. I sat here feeling self-conscious, convinced I looked ‘fat.’ It’s wild to look back and realize how much my mind distorted my reality.

When I look back at photos of myself at my leanest—whether it was during my bodybuilding competitions or soon after—I remember how uncomfortable I felt in my body even then. This always reminds me that body image isn’t actually about how your body looks; it’s about your relationship with your body and, ultimately, with yourself.

Finally, Behavioral Body Image—the actions we take based on our perceptions, feelings, and beliefs. When someone struggles with negative body image, they might engage in destructive behaviors like over-exercising, disordered eating, or social withdrawal.

Today, we’ll unpack these components with Dr. Jarman and Ms. Liu and dive into their groundbreaking research on the impact of social media and fitspiration on our body image. We’ll also share actionable tips to help you reshape your relationship with your body and your digital environment.

Get ready for an enlightening and empowering conversation. Let’s go!

Dr. Hannah Jarman, a research fellow at Deakin University in Melbourne, Australia, who specializes in body image, eating disorders, and the influence of media. Dr. Jarman’s interest in this field began when a young child in her life, around 5 or 6 years old, started expressing distress about her body, saying things like “I’m fat, I need to lose weight.” This was concerning not only because of the child’s age, but also because her family had a history of eating disorders. Recognizing the red flags, Dr. Jarman sought advice from a lecturer specializing in body image, which sparked her passion for research and intervention.

This led to her work on body image interventions in schools and later, a PhD on the impact of social media on adolescent body image and well-being. Dr. Jarman’s work continues to explore the critical intersection between media influence and body dissatisfaction, aiming to identify predictors and create effective prevention strategies for eating disorders.

Claudia, a final-year PhD candidate in Psychology at Melbourne University. Claudia’s research focuses on disordered eating, body image, and digital health—an emerging area in the field. Her passion for this work stems from her own personal experiences with disordered eating and negative body image during her younger years. Growing up in Southeast Asia, where thin ideals were heavily glorified, Claudia internalized these societal pressures, which led to unhealthy behaviors. Fortunately, she overcame these challenges, and this journey inspired her to pursue a PhD, hoping her research can provide insights and support for others facing similar struggles.

I’ve also seen in the data that children as young as 5 are struggling with negative body image, and I can really relate to Claudia’s experience. I, too, have struggled with disordered eating. I’ve enrolled in eating disorder therapy and have been given some of the most extreme programs, like having to eat the same meal plan six times a day for 12 weeks. The strictness of it led to binges, and it was clear that something wasn’t working.

Thank you to all the researchers out there, because while I don’t have a PhD, I did pursue a psychology certification as part of my continuing education for personal trainers. The more I worked with clients, the more I realized the connection between psychology and nutrition. Many of my clients came to me wanting to “lose weight”, but before we could even start thinking about that, we had to address underlying issues like under-eating, yo-yo dieting, and inconsistency. I had to teach them that they had to earn their right to diet, which was a difficult but crucial concept to stress. That’s when I knew I needed to learn more about psychology—it wasn’t just about the physical aspect but the mental and emotional work that had to come first.

Dr. Jarman adds, it’s so ingrained in our society, these ideals and these pressures and dieting. If you think about the people around you, how many—probably the majority, particularly of females, but also a lot of males—struggle with these issues and have unhealthy relationships with food or exercise or whatever it may be. These perfect ideals are supposedly so easy, and they should all be achieving them. But that’s absolutely right.

Men do have the pressure as well, like this big masculine look or the negative term of ‘dad bod.’ Men are also getting objectified or judged. So much of what the fitness industry sells is a psy-op. They’re just trying to sell you the idea that you can control this. It’s like in the religious world, where we have something called the prosperity gospel—‘If you do this, you’ll get God’s blessing.’ Diet culture plays the same tune: ‘If you do this, you’ll get that.’ It’s a deep psychological hook, tapping into our need for control. This need triggers dopamine, which reinforces these behaviors. Whether it’s following rigid fitness plans or religious dogma, it’s the dopamine hit that keeps us hooked. I appreciate you guys getting on here.

A little bit off-mic, season 2 was exploring breaking free from diet culture, body-neutral fitness, and focusing on performance-based goals. While you might see some changes in aesthetics, that’s just a bonus. The real focus is on getting stronger, improving blood markers, or simply walking every day. I’ve learned as a personal trainer that even when clients achieve their weight loss goals, it doesn’t always lead to a better body image or happiness. So, what is body appreciation, and why is it so crucial for mental well-being?

Body Appreciation

Claudia: “Yeah, I can take that one. So, body appreciation is basically a key or core positive body image concept that involves recognizing, valuing, and respecting the body for its functional capacity and its health, rather than how it looks. I know you mentioned that earlier on. So, it’s really about shifting the focus away from aesthetics and towards its functional capacity and functionality. Over the past 10 years, there’s been a surge in research showing that greater body appreciation is associated with a number of psychological outcomes—such as improved self-esteem, better quality of life, and overall emotional and physical well-being. Studies also show that body appreciation encourages people to adopt healthier, more flexible eating patterns, like intuitive eating. For these reasons, it’s been proposed as a potential protective factor against issues like body dissatisfaction, symptoms of disordered eating, and building resilience against societal pressures to fit unrealistic beauty standards. So, that’s kind of my interpretation of body appreciation and why it’s so important.”

Dr. Jarman: “I guess just adding to that briefly as well, I think the focus really is understanding that our bodies are wonderful. They do so much for us, and we get so caught up in how they look and the expectations in that area, that we forget how lucky we are to have a functioning body. OK, maybe you don’t like your arms or think they’re flabby, but you can hug your child or do all these incredible things that we just get so caught up in and forget. It’s about being able to take a step back and really think about and appreciate and value those things.”

You: “And also, I think body appreciation can go a level deeper for those who might be disabled or have lost certain abilities—maybe weren’t born with them, but have lost the ability to move in certain ways. That can be really difficult, because… But you can still find ways to appreciate the small things, like the sun on your skin. Or, maybe you can’t walk or hug your child like you once could, but there are still ways to appreciate the vessel that you dwell in, and that helps you interact with the world. That’s why I like body appreciation. It strips away a lot of those pressures and ideal body standards. And I think for fitness, it really… I don’t know what happened, if it’s always been poison, but wellness culture became so focused on looks. I was raised in the ‘90s—Jessica Simpson was considered fat. That slim, hair-thin ideal was pushed. And now, I’m almost 40—just crazy, that’s what I was raised with. The low-rise jeans…”

Hannah: “They’re back now, maybe just in Australia, but they’re back!”

You: “No, no thanks!” (laughter)

How Social Media Shapes Body Image and Eating Behaviors: Understanding Its Impact on Mental Health and Well-Being

Social media has become a double-edged sword in terms of its influence on our body image and eating behaviors, especially among young women. Dr. Hannah Jarman, a research expert in the field, sheds light on the complexities of this issue, drawing from the latest findings in the field.

Research consistently shows that social media tends to worsen our body image. It often leads to comparisons, where we measure ourselves against the seemingly “perfect” lives and bodies of others. This sense of inadequacy can drive us to want to change our appearance, often through unhealthy means, believing that losing weight or attaining a certain body ideal will bring happiness.

Dr. Jarman explains that while time spent online used to be the primary focus of research, recent studies have shown that the content we engage with plays a more significant role in shaping our mental health. Specifically, appearance-focused content—such as photo edits, filters, and comparison-driven posts—are more harmful than we might realize.

Interestingly, content that is perceived as “inspirational” can also contribute to this negative cycle. Instead of motivating positive behaviors, it can lead to feelings of pressure and shame, pushing individuals further away from the very practices meant to improve their well-being. Instead of encouraging exercise or body appreciation, these idealized portrayals often result in a sense of failure, making it harder to engage in self-care.

So, what can we do to become more aware of the impact social media has on our mental well-being? Dr. Jarman suggests that the first step is reflection. Being mindful of what we follow and consume online is essential. Are the accounts and content we engage with making us feel better or worse about ourselves? By being selective in our media consumption and actively avoiding harmful content, we can better protect our body image and mental health from the negative influences of social media.

Taking Control: How to Curate Your Social Media Feed for Better Body Image and Mental Health

While social media algorithms have a strong influence over the content we see, Dr. Jarman emphasizes that we do have some control over our feeds. The key lies in curating what we consume. If you find yourself comparing or feeling bad about your body after viewing certain content, it’s time to take action. Don’t hesitate to unfollow, hide, or block accounts that negatively affect your mental well-being. Instead, fill your feed with content that lifts you up—whether that’s accounts that make you laugh, reflect your hobbies, or celebrate your personal interests.

Another vital tool in reducing the harm of social media is social media literacy. Dr. Jarman encourages us to critically evaluate what we see: Who is posting this content, and why? Are they promoting a product or idea, and how realistic is what’s being presented? Developing these critical skills can help you navigate the often-misleading nature of social media, empowering you to consume content that truly adds value to your life, rather than contributing to unrealistic standards and comparisons.

By being intentional about what we engage with, we can protect ourselves from the detrimental effects of social media on body image and mental health.

Mindfulness in Social Media Consumption: A Personal Approach to Authenticity

Mindfulness is key when engaging with social media. As Dr. Jarman mentioned, it’s not just about the time we spend online, but how we feel when interacting with certain content. When consuming posts, take a moment to check in with yourself: How do you feel after reading this? Does it leave you feeling inspired, or does it trigger negative comparisons? Recognizing your emotional response is an essential step toward curating a healthier online experience.

Personally, I’ve chosen to operate from a place of transparency. I don’t monetize my content, push affiliate links, or promote products for profit. For me, it’s not about selling anything; it’s about sharing information and offering genuine value. I even make my strength training guide available for free to anyone who asks. Why? Because I want to be seen as an expert, but also as a normal, imperfect human. It’s about finding the balance between encouraging people to be open with their own journeys while demonstrating that vulnerability and authenticity are part of what makes us all human.

Dr. Hannah Jarman emphasizes that while fitspiration content can appear motivating, it may unintentionally harm individuals by focusing on unattainable ideals. She notes that before-and-after images, for instance, can imply that the person in the “before” image is unworthy, while the “after” version suddenly seems perfect. Instead, she suggests shifting the focus to how individuals feel, highlighting personal performance or other non-aesthetic milestones.

In response, I throughout the suggestion of fitness coaches adding cover photos to before-and-after images, which could serve as a “trigger warning” for those scrolling through. This small change could offer viewers the opportunity to engage more thoughtfully, especially if they have a tendency to be triggered by such comparisons.

Dr. Jarman agrees, emphasizing the importance of showcasing the entire journey—ups, downs, and all. She advocates for content that highlights authenticity, as it’s often a longer, non-linear process. By focusing on emotional growth, feelings of self-worth, and overall well-being, the goal shifts away from just numbers and aesthetics, promoting healthier perspectives on body image and wellness.

Claudia shares her personal journey with body image and disordered eating, revealing how following fitness influencers who idealized a specific body type negatively impacted her mental health. She explains how curating her social media feed by unfollowing these influencers and instead following those who emphasize strength and science-based training was transformative. This shift helped her focus on performance and appreciation for her body rather than aesthetics or calorie-burning, leading to a healthier and more sustainable approach to fitness and nutrition.

To wrap up, Dr. Hannah highlights the importance of accessible information and shares a resource for listeners: their social media accounts on Instagram and TikTok, The Well-Being Doctors (@the.well.being.doctors), which focus on making research on wellness and mental health easy to understand and implement. She encourages listeners to follow their content for practical tips and evidence-based guidance.

✨Let’s anchor in this transformative message: Your body is an instrument, not an ornament. Positive body image isn’t believing your body looks good; it’s knowing your body is good, regardless of how it looks. This quote from More Than a Body beautifully captures the essence of what we’ve explored today.

💡 The fitness industry often sets standards based on bodybuilding gurus and extreme aesthetics—standards appraised by critical judges or an audience that values visual perfection. But let’s be honest: the behind-the-scenes reality of preparing for these aesthetic ideals often includes extreme measures—severe dehydration, malnutrition, laxative and stimulant abuse, and emergency-level exhaustion. No legitimate doctor would ever recommend these tactics for health. They’re the opposite of health-promoting.

💪 Instead, let’s focus on experience and benefit, not being ornaments to be admired. Metabolic health, strength, and stamina are far more meaningful indicators of well-being than achieving a “perfect” appearance. When we prioritize function over aesthetics, we open the door to a new, more effective, and empowering way to experience health and fitness.

🚨 At first, the idea of letting go of weight goals or aesthetic ideals might feel like giving up on your body or your health. But the reality is, letting go of these pressures frees you to reconnect with your body in a way that truly serves you.

🌟 Your body is how you live, love, and experience the world. It’s the way you savor delicious food, dance to your favorite songs, feel the rain on your skin, and embrace the people you love. By focusing on what your body can do rather than how it looks, you can deepen your relationship with it and rediscover what health and fitness really mean for you.

🎙️ So, let’s commit to shifting our focus. Set goals rooted in function, experience, and well-being—not in unrealistic aesthetic ideals. Because when you change the way you think about your body, you’ll find the freedom to live more fully in it.

LINKS

Posted on in dietculture, disorderedeating, fitness, fitnessjourney, goal setting, health, holistic health, influencers, manipulation, mental health, mentalhealth, metabolism, mindset, misinformation, new years resolution, newyeargoals, nutrition, nutritionalscience, physiology, podcast, science, self-help, socialmedia, weightloss, wellness

How to AVOID bad fitness advice

Navigating the Sea of Experts

In today’s digital age, it seems like everyone on social media is an “expert” in health, fitness, and nutrition. With so many voices claiming to have the answers, how can you tell what’s actually beneficial, what’s mediocre, and what might harm your progress? Let’s break it down and help you navigate this complex landscape.

Credentials Matter—But Don’t Get Fooled

While it’s important to consider credentials, they don’t guarantee good advice. Registered Dietitians, Certified Nutritionists, and certifications from organizations like ISSA, ACE, NASM, NCSF, AFFA, ACSM, NETA, and more can show that someone has taken the time to learn. However, even those with certifications can spread misinformation. We’ve seen firsthand how regulatory agencies can be captured by outside interests and how lobbying can influence what gets taught.

If you’re considering working with a coach or trainer, don’t hesitate to ask about their credentials. Slide into their DMs or ask in person: What do those letters behind your name mean?

Educated Recommendations: The “Why” and “How”

Your coach or mentor should have a clear understanding of the “WHY” and the “HOW” behind their recommendations. It’s not just about pushing a workout or diet plan—it’s about making sure you understand the reasoning behind every decision.

When they introduce something new to you, it shouldn’t feel like a sales pitch for their latest product. Instead, ask questions to dig deeper:

  • Why am I doing this?
  • How does this work?
  • What’s happening inside my body to promote these changes?
  • How will this help me achieve my goals while keeping me safe and healthy?
  • Can you teach this to me in another way so I firmly understand it?

These questions will not only help you grasp the concept, but they’ll also weed out anyone who can’t explain their reasoning. If they can’t give you a clear answer, it may be time to move on.

The Bottom Line: Trust Your Instincts

If something feels off, triggering, or harmful to you, trust your gut and ask questions. Don’t let flashy marketing, unrealistic promises, or a push to sell products convince you that something is right for you. Your body and health deserve the best, and that means getting information that is clear, evidence-based, and tailored to your needs.

Remember, the best fitness advice comes from someone who can explain, educate, and empower you, not someone who’s just looking to make a sale. Stay curious, stay skeptical, and don’t be afraid to ask the tough questions. Your fitness journey is too important to leave in the hands of someone who can’t back up their advice.

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Understanding Metabolic Health: The Role of Temperature and Pulse

How to Use Temperature and Pulse for Metabolic Health Insights

In the summer of 2020, my health began to take a dive. Years of chronic dieting, over-exercising, negative self-talk, and hormonal birth control were taking their toll. I was eating next to no carbs, minimal sugar, low fat, no dairy, and only lean protein. I was working out six days a week, doing hours of cardio, and feeling terrible physically, mentally, and emotionally. Hypothyroid and adrenal symptoms began to emerge. It was clear my lifestyle was working against my physiology. My metabolism felt ‘broken’ or ‘slow,’ but in reality, I was undernourished and overstressed.

Initially, I started tracking basal temperature but did not include resting pulse rates. At the time, my average temperatures were 96.5°F, and my pulse was 44 bpm. Discovering the “pro-metabolic” community introduced me to the research of Dr. Ray Peat and Dr. Broda Barnes, and it changed my perspective.

According to Dr. Raymond Peat, a well-nourished, healthy human should have a resting pulse of 85+ beats per minute. A high resting pulse (in the absence of stress) indicates good metabolic health and a strong ability to repair. This counters mainstream advice, which often celebrates a low resting heart rate as a marker of fitness.

Why Temps and Pulses Matter

Your thyroid acts as your body’s thermostat, controlling metabolism. Metabolism is the sum of all biochemical reactions in the body—essentially, the rate of energy production in the cells and the speed of bodily processes. Body temperature reflects metabolic activity, and people with underperforming thyroids often have low basal body temperatures.

Tracking basal body temperature and resting pulse provides insights into your thyroid and metabolic function:

  • Basal body temperature can indicate if ovulation has occurred, reflecting progesterone production (a pro-thyroid hormone).
  • Resting pulse shows how well your body is utilizing nutrients and oxygen.
  • Tracking post-meal temperatures and pulses helps identify stress responses and metabolic efficiency.

How to Track Temps and Pulses

To get accurate and actionable insights, follow these steps: Log your readings daily to identify trends over time. Note factors like stress, sleep, meals, and menstrual cycle phases that might influence your results.

  • Choose the Right Thermometer
    • Use a digital thermometer with a quick response time and high accuracy.
    • Glass basal thermometers are also effective but require more time to measure.
  • Measuring Basal Temperature
    • Take your temperature first thing in the morning, immediately after waking, and before getting out of bed.
    • Place the thermometer under your tongue for the most reliable reading. Avoid using armpit readings as they can be less accurate due to environmental factors.
  • Measuring Resting Pulse
    • Use a wearable device, like a fitness tracker, to measure your resting pulse overnight or immediately upon waking.
    • Alternatively, place your index and middle fingers on your wrist or neck to manually count beats for 60 seconds.
  • After Meals
    • Check your temperature and pulse 30-40 minutes after breakfast. These should gently rise after eating, as food lowers stress and generates heat. If they drop, it may indicate elevated stress hormones upon waking.
  • Track Afternoon Readings
    • Record your temperature and pulse between 1-3 p.m. when your body’s temperature should naturally peak.
  • Use a Tracking App or Journal

Questioning the Mainstream Narrative

The Mayo Clinic states: “Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute.”

But is a low resting heart rate truly beneficial? Evidence suggests otherwise. Thyroid health—the thermostat of the body—plays a crucial role in metabolism. A sluggish thyroid often correlates with lower body temperatures and slower heart rates, indicators of reduced metabolic function.

Why Temperature and Pulse Matter

Metabolism refers to the sum of all biochemical reactions in the body. It’s essentially the rate of energy production at the cellular level—the speed at which your body processes and utilizes energy. Your body temperature is a reflection of this activity. People with under-functioning thyroids tend to exhibit low basal body temperatures and slower pulses, which can indicate:

  • Low thyroid function
  • Inflammation
  • Suppressed immune function
  • High stress
  • Estrogen dominance

In contrast, a warm body is linked to better immune function, efficient digestion, reduced inflammation, and overall metabolic health.

How to Track Temperature and Pulse

Tracking these metrics throughout the day provides invaluable insights into your metabolic health:

  • Upon Waking:
    • Follicular Phase: 97.2-97.8°F
    • Luteal Phase: 98.6°F
    • Resting pulse: 75-90 bpm
  • After Breakfast:
    • Temperatures and pulse should gently rise after meals. Food lowers stress and generates heat. If your numbers drop, it may indicate falsely elevated waking temps due to stress hormones like cortisol.
  • Afternoon:
    • Temperatures should peak between 1-3 PM.

What Your Numbers Reveal

  • Higher temp and pulse (in the absence of stress): Optimal metabolic function
  • Normal temp and higher pulse: Active stress response
  • Lower temp and lower pulse: Chronic stress and metabolic suppression
  • Normal temp and lower pulse: Chronic stress or low thyroid function

How to Optimize Your Numbers

If your temperature and pulse rates aren’t within optimal ranges, consider the following steps:

  1. Prioritize bioavailable protein: Aim for at least 100 grams per day.
  2. Eat enough calories: 1,800-2,000+ per day, depending on individual needs.
  3. Include digestible carbs: At least 150 grams daily (e.g., honey, maple syrup, fruit, root vegetables).
  4. Pair carbs with protein: Avoid “naked carbs” to stabilize blood sugar.
  5. Focus on anabolic exercise: Build muscle with strength training to boost metabolism.

Why This Matters

Using temperature and pulse as tools, you can:

  • Monitor how well your body utilizes energy.
  • Evaluate recovery from exercise.
  • Gain insights into hormonal balance (e.g., progesterone production and ovulation).
  • Identify the impacts of stress on your physiology.

Final Thoughts

Key Takeaways By regularly monitoring your temps and pulses, you can uncover patterns and make adjustments to optimize your thyroid and metabolic health. These small, daily practices provide powerful insights into how your body is functioning and what it needs to thrive.

Healing is never a final destination; it’s an ongoing journey. Over time, I’ve seen significant improvements in my metabolic markers. My overall body temperature has risen to 97.6–98.1°F, and my resting pulse is now around 70 bpm—much better than where I started. This progress has required me to embrace a larger body size than what traditional “fit fam” culture promotes, but it has been worth it. Prioritizing healing and hormone rebalancing has provided my body with the sense of safety and stability it needed to thrive.

To read more about the doctor that pioneered these tests grab the book called Hypothyroidism: The unsuspected illness by Dr. Broda Barnes

✌🏼Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching ❤️

Sources 👇🏻

PMID: 28740582
PMID: 26792255
Dr. Ray Peat

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Ditch the Quick Fix: Building Habits That Actually Stick

Reframing the New Year: Rejecting Quick Fixes for Sustainable Growth

Welcome to Season 3 of Taste of Truth Tuesdays! 🎉 We’re kicking off with a bang, diving deep into a topic near and dear to my heart. After two decades in the fitness industry, I’ve got some game-changing insights, tips, and no-nonsense truths to share. You won’t want to miss a single minute of today’s episode💪✨

The New Year is here, and you’ve probably seen the tidal wave of ads pushing detoxes, cleanses, and resets. Let me stop you right there: NO, you do NOT need a detox, cleanse, or reset after the holidays.

When I say, “quick fix,” what comes to mind? Maybe it’s a detox tea promising to cleanse your system, a miracle shake that claims to replace your meals, or even the latest pharmaceutical weight-loss drug like Ozempic, used off label and hailed as the “solution” to stubborn fat. Quick fixes thrive on our desperation for immediate results. They’re marketed as shortcuts—whispering, “This will solve all your problems,” no patience or hard work required. 🫣

But here’s the hard truth: quick fixes rarely fix anything. Whether it’s a detox, a cleanse, or a medication designed to suppress your appetite, they often bypass the root causes of your concerns. They don’t teach you how to nourish your body or rebuild a healthy relationship with food. Instead, they slap a band-aid on symptoms while creating long-term consequences for your metabolism, hormones, and mental well-being.

Take Ozempic, for example. While it’s been touted as a “miracle” weight-loss drug, there are some serious health warnings that aren’t always front and center. As with significant weight loss in general, some people using these drugs experience muscle loss and lower bone density, increasing the risk of injury—especially for older adults.

In animal studies, semaglutide (the drug behind Ozempic) has been linked to an increased risk of thyroid cancer, including medullary thyroid carcinoma. While we don’t yet know if this risk translates to humans, it’s something to be aware of—especially if you have a family history of thyroid conditions. And let’s not forget the FDA’s 2023 warning about potential intestinal blockage associated with these medications, although the evidence so far shows it’s more about slowed gastric emptying and vomiting mimicking an obstruction.

And here’s the kicker—while these quick fixes promise to reshape your body in a short period, they often come with a slew of side effects that are rarely discussed. The key to managing those risks? Pay attention to your diet, listen to your body, and stay hydrated. But I can’t help but wonder: is the price tag on this “quick fix” really worth it?

In my own journey, I repeatedly fell for these promises—from replacing real food with Smart Start cereal, to taking ephedra and green tea energy pills in high school, and in my 30s, chasing the next shake, cleanse, or some ridiculous holistic protocol that promised to transform my body overnight. Spoiler alert: it never worked the way I hoped, and sometimes, it made things worse.

Today, we’re pulling back the curtain on quick fixes, diving into why they’re so appealing, and exposing the truth about detoxes, cleanses, and even medications like Ozempic. Because your health deserves more than a shortcut—it deserves a sustainable, thoughtful approach rooted in a long-term sense of well-being.

Let’s start by breaking down the dangers of these so-called “solutions” and why they often cause more harm than good.

🚨 The Dangers of Detoxes and Cleanses

Let me start by sharing a bit about my personal experience with Isagenix, an MLM I was involved in for four years. Their program revolved around “shake days” and “cleanse days.” Shake days required replacing two meals with shakes, leaving you with just 1,200-1,500 calories a day. Cleanse days were even more extreme: 24-48 hours of intermittent fasting where you consumed only “approved” snacks—essentially glorified candies from their product line.

These cleanse days were touted as the secret to triggering autophagy, “cleaning up your cells,” and building muscle while shedding fat. But for me, the reality couldn’t have been further from the sales pitch. Instead of gaining energy, building muscle, or feeling cleansed, I experienced fatigue, hormonal disruptions, and a worsening relationship with food.

I want to clarify here: if you’re under the care of a well-educated, integrative professional who has run labs and prescribed a short-term liver cleanse or restrictive protocol tailored to your needs, this isn’t directed at you. I’m talking to the folks who, like me, were misled by the marketing tactics of supplement companies, MLMs, and Pinterest ads. These programs prey on our insecurities while delivering none of the promised benefits.

Here’s why these quick-fix detoxes and cleanses are more harmful than helpful:

They Deplete Your Energy Over Time

On those “cleanse days,” I often felt like I was running on fumes. Severely restricting food intake forces your body to pull from its energy reserves, leaving you fatigued, irritable, and unable to function optimally.
Over time, this restriction triggers metabolic adaptation, slowing down your metabolism to conserve energy. Instead of speeding up fat loss, it makes your body cling to every calorie it gets, making future weight management even harder.

They Disrupt Hormonal Health

My cleanse days wreaked havoc on my hormones. The lack of consistent nourishment interferes with thyroid hormone conversion and overactivated the adrenal glands, increasing cortisol production. Chronic high cortisol levels undermine immunity, energy, and mood.
For women, the risks are even greater. Prolonged restriction sends your body into survival mode, disrupting your reproductive hormones. I dealt with irregular periods, cold extremities, and even hair thinning—all signs that my body was prioritizing survival over reproduction.

They Create Nutritional Deficiencies

When you cut out food, you cut out nutrients. The shakes and supplements from Isagenix were marketed as “nutritionally complete,” but they couldn’t compare to the diversity and richness of whole foods. This reliance on synthetic supplements is not a sustainable way to meet your nutritional needs.

They Damage Your Relationship with Food

One of the most insidious effects of these programs was how they warped my relationship with food. By constantly restricting and “cleansing,” I lost touch with hunger cues and began seeing food as the enemy. At one point, my appetite diminished, which might sound like a win in hustle culture, but it was actually a red flag. Our bodies need food to fuel productivity, creativity, and overall well-being. Sacrificing health in the name of hustle isn’t the flex diet culture makes it out to be.

The Bottom Line

Programs like the one I was involved in sell you the illusion of health while delivering energy depletion, hormonal imbalance, and long-term damage to your metabolism. Sustainable growth comes from nourishing your body, listening to its needs, and rejecting the false promises of quick fixes.

If you’re considering a cleanse or detox, ask yourself: is this supporting my long-term health, or am I falling for a marketing gimmick? 

💡 What Your Body Actually Needs

Your body thrives on consistency, nourishment, and balance. That’s why the 365 Easy Challenge focuses on six foundational habits to create sustainable growth:

  • Gratitude – Build a positive mindset by reflecting daily on what you’re thankful for.
  • Digestion – Support your gut with mindful eating practices and nourishing foods.
  • Sleep – Prioritize restorative rest to boost energy and metabolism.
  • Mindset/Self Talk – By reframing, shift your mindset to approach challenges with resilience.
  • Stress Management & Nutrition – Balance your life and plate without extremes.

These habits aren’t about perfection—they’re about progress. You can join in any time and make this year about sustainable, steady growth. One phrase I often say often to clients:

“Slow is steady and steady is fast.”

Seven Things I Wish I Knew Sooner

In this episode, we’re tackling the first four lessons I wish I’d learned earlier in my nutrition and fitness journey. These are insights that can save you time, frustration, and even your health.

1. Extreme Diets Have Extreme Consequences

If you’ve ever thought, “I just need to cut calories harder,” let me stop you right there. Extreme diets may promise quick results, but they come with a hefty price tag on your body.

Research, such as the Biggest Loser Study (PMID: 27136388), reveals a major roadblock: metabolic adaptation. Your body isn’t wired for vanity; it’s wired for survival. When you restrict calories excessively, your body compensates to preserve energy—this can continue for years after the diet ends (PMID: 35729736).

Here’s what that looks like:

  • Calorie restriction becomes less effective over time.
  • Your metabolic rate slows down, making it harder to maintain or continue fat loss.
  • You feel frustrated, but it’s your body hitting the brakes, not your willpower failing.

Takeaway: Your body isn’t out to sabotage you; it’s protecting you. The solution? Nutritional periodization. Incorporate diet breaks, maintenance phases, and even reverse dieting to minimize these adaptations.

2. Restrictive Diets Wreck Hormonal Health

Chronic or yo-yo dieting isn’t just stressful for your mind—it’s a major stressor for your body. Prolonged restrictions can negatively impact your:

  • Adrenal system: Chronic stress triggers the HPA axis, increasing cortisol. While cortisol is essential in moderation, consistently high levels can negatively impact energy, mood, and immunity.
  • Thyroid: High stress interferes with TSH production and the conversion of thyroid hormones, which are vital for metabolism.
  • Reproductive hormones: Missing or irregular periods, hair loss, and constant coldness? These are signs your body isn’t feeling “safe” enough to prioritize reproduction.

Minimum body fat is necessary to maintain reproductive health, especially for women. Hormones like progesterone, critical for ovulation and metabolism, rely on nutrient availability and a sense of safety

Takeaway: Your body isn’t the enemy—it’s doing its best with the fuel and signals you’re giving it. Support your hormones by eating enough, maintaining balance, and avoiding extreme restrictions. PMID: 2282736

3. Exercise + Intermittent Fasting = Double Trouble for Women

Adding intense exercise to intermittent fasting might sound like a fast track to results, but for women, it’s a recipe for dysfunction. Here’s why:

Women’s bodies are highly sensitive to kisspeptin, a neuropeptide critical for reproductive and endocrine health. Diets like keto and intermittent fasting can disrupt kisspeptin production, leading to:

  • Endocrine dysfunction.
  • Menstrual irregularities.
  • Depression and increased abdominal fat (yes, the opposite of what you wanted).

Half of all active women aren’t eating enough to support basic functions, let alone training. The long-term impact? Impaired thyroid function, stalled muscle growth, and metabolic imbalance.

Takeaway: Women need nourishment, especially when training hard. Fasting and exercise together often do more harm than good, leaving your body stressed instead of thriving.

PMID: 29860237
PMCID: PMC4818825
https://doi.org/10.1038/s41574-020-0363-7
Dr. Stacy Sims

4. A Healthy Relationship with Exercise is Flexible and Fulfilling

Exercise is amazing for your body and mind, but even a good thing can become harmful when taken to extremes.

Exercise addiction is a compulsive engagement in physical activity, despite negative consequences. It often comes with:

  • Excessive rules and rigidity.
  • Feelings of shame before, during, or after workouts.
  • Withdrawal symptoms when unable to exercise.

In contrast, a healthy relationship with exercise is:

  • Flexible: It allows for variety in movement types and durations.
  • Fulfilling: It’s rooted in joy and self-care, not punishment or guilt.

Takeaway: The best kind of movement is the one that enriches your life, not rules it. Exercise should add value to your day, not take away from it.

✨ Let’s Leave Hustle Culture in 2024👋

Hustle culture says, “Eat less, work more, and sacrifice rest to succeed.” This mindset isn’t empowering—it’s exhausting. This year, let’s prioritize health over hustle and choose habits that energize rather than deplete.

The 365 Easy Challenge is here to help you make that shift. Whether it’s gratitude, better sleep, or balanced nutrition, these small steps add up to big changes over time.

Takeaway for 2025: This year, skip the detox and focus on what truly works: habits that honor your body’s needs, not a quick-fix fantasy. If you’re ready to embrace sustainable growth, join the 365 Easy Challenge and start building a foundation for lifelong health.

Easy 365 ChallengeDownload

It’s never too late to jump in—let’s grow together!

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Season 3 of Taste of Truth Tuesdays: Launching December 31st

We’re back! After a transformative and eye-opening second season, I’m excited to announce that Season 3 of Taste of Truth Tuesdays will kick off on December 31st. (Audio says Jan 7th, which was the original start date, I bumped it up a week.) This season promises to be packed with even more riveting conversations and insightful discussions. We’re diving into the complexities of spirituality, healing, activism, mental health, body image, and the power dynamics that shape our lives.

Here’s a sneak peek at the incredible guests you’ll hear from in the upcoming season:

Connie A. Baker: Spiritual and Religious Abuse

Connie A. Baker brings her expertise and personal experience to discuss the destructive impacts of spiritually abusive messages. These messages often erode our self-trust, leaving us vulnerable to further harm. In our conversation, we’ll explore the process of recovering from spiritual abuse and why it’s essential not to rush this journey. Connie will help us understand how survivors—especially those of us with a default setting of ‘push through’—can slow down and approach the healing process with patience. This wisdom is invaluable for true recovery, and I can’t wait for you to hear Connie’s insights.

Yasmine Mohammed: Escaping Radical Islam and Advocating for Women’s Rights

Yasmine Mohammed, a human rights activist and author of Unveiled: How Western Liberals Empower Radical Islam, joins me to share her powerful story. After escaping a forced, abusive marriage to an Al-Qaeda operative, Yasmine became an advocate for women’s rights. Through her non-profit organization, Free Hearts, Free Minds, she works tirelessly to support individuals seeking freedom from oppressive environments. Her memoir and activism offer a deeply personal and courageous perspective on overcoming adversity and empowering women. Her journey is one of survival, strength, and defiance.

Leah Denton: Therapy Harm and Power Dynamics in Mental Health

Leah Denton, the brilliant host of Psycho/Therapy podcast, will bring her deep insights into the harm that can occur within the therapeutic space and pastoral counseling. Leah, a survivor of therapy harm herself, shines a light on the ethical and systemic flaws within the mental health industry. She amplifies the voices of those who’ve been silenced and challenges us to rethink the power dynamics that can influence our healing. Leah’s work is a powerful call to action for better, more ethical care in therapy and beyond.

The Wellbeing Doctors: Body Image and Social Media’s Impact on Mental Health

Dr. Hannah Jarman and Ms. Claudia Liu, the dynamic team behind The Wellbeing Doctors, will discuss the intersection of body image, disordered eating, and the profound impact that social media has on our mental health. In their research, they’ve uncovered how active engagement with peers on social media can immediately reduce body image satisfaction, particularly for women. Together, we’ll explore how we need to redefine both beauty and health in ways that promote our true well-being, beyond appearances.

Wellness with Jaqui: The Real Story Behind Nutrition Research

Jaqui is back to break down the often-confusing world of nutrition research. If you’ve ever been baffled by conflicting diet headlines, this episode is for you. Jaqui will help us understand why nutrition research can be so complex, and how ‘statistical significance’ might not always mean what we think it does. This episode will bring clarity to the world of nutrition science and challenge the headlines we often see.

Franklin O’Kanu: Bridging Science, Spirituality, and Practical Wisdom

Franklin O’Kanu, also known as The Alchemik Pharmacist, is the founder of Unorthodoxy, a Substack that explores the spiritual dimensions of modern life through a holistic lens. With a Doctorate in Pharmacy and a background that bridges Pentecostal Christianity, Eastern philosophies, quantum physics, and Jungian psychology, Franklin offers a truly unique perspective. We’ll dive into his journey—from challenging conventional views during the pandemic to crafting a plan rooted in spiritual and natural principles. Franklin’s exploration of science, spirituality, and practical wisdom is sure to offer deep insights and foster a deeper understanding of the world around us.

This season is going to be a wild ride, full of wisdom, courage, and deep dives into essential topics that will challenge and inspire you. Don’t miss out on the launch of Taste of Truth Tuesdays Season 3 on December 31st! Make sure you’re subscribed, so you never miss an episode.

Stay curious. Stay skeptical. And, as always, keep tuning in! 🎙️🔒

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Master Your Sleep: Simple Hacks for Restful Nights

The holidays are here, and while it’s the season of joy, connection, and maybe a few too many late nights, it’s also the perfect time to start preparing for the 365 Easy Challenge kicking off in 2025. And let’s face it: sleep is the foundation for everything we’ll tackle together next year.

Did you know women are more likely to struggle with insomnia than men? It’s not just in your head—it’s science. Hormonal fluctuations (hello, PMS, pregnancy, and menopause) wreak havoc on your sleep cycles, making restful nights feel like a luxury you can’t afford to miss.

But here’s the real kicker: poor sleep doesn’t just leave you feeling groggy. It messes with your mood, metabolism, and even your muscles. Whether you’re juggling holiday chaos, prepping for a fresh start in January, or just trying to function, running on empty isn’t the answer. Let’s dig into why quality sleep is essential—and how to actually get it.

Why Sleep Matters More Than You Think

  1. Inflammation & Immunity
    Sleep is your body’s built-in anti-inflammatory agent. Without it, inflammation skyrockets, leaving you vulnerable to chronic diseases and poor recovery from workouts or injuries.
  2. Mental Clarity
    Brain fog isn’t just an inconvenience; it’s a sign your brain didn’t get its overnight “detox.” Sleep clears out waste products like amyloid plaques, which are linked to neurodegenerative diseases. Think of it as housekeeping for your mind—skip it, and you’re living in clutter. Braig fog + thyroid connection!
  3. Hormonal Harmony
    From cortisol to melatonin to estrogen, sleep keeps your hormones in check. Messy sleep = messy hormones, which can mean mood swings, weight gain, and irregular cycles.
  4. Circadian Rhythm & Beyond
    Your body runs on a 24-hour clock. Disrupting it—whether with late-night scrolling or inconsistent sleep times—throws everything off, including digestion, energy levels, and even hunger cues.

Sleep & Exercise: The Sneaky Saboteur

Think sleep doesn’t impact your workouts? Think again. Poor sleep leads to:

  • Slower reaction times (hello, clumsiness).
  • Increased injury risk (because you’re tired and uncoordinated).
  • Longer recovery times (muscles can’t repair without rest).
  • Heightened fatigue (making you feel like you’re dragging through every rep).

💡 Quick fix: Research shows a 45-minute afternoon nap can improve performance and lower perceived effort. Translation: naps aren’t lazy; they’re strategic.

Bedtime Hacks for Better Rest

  1. Dim the Lights
    Block blue and green light from screens, lower the brightness, and dim the room 1–2 hours before bed.
  2. Chill Out
    Literally—lower your bedroom temperature to around 65°F (18°C). Cooler temps signal your body it’s time to rest.
  3. Silence & Darkness
    Total darkness (blackout curtains or a sleep mask) + white noise or earplugs = your best chance at uninterrupted rest. My favorite sleep track
  4. Stick to a Schedule
    Consistency is key. Aim to go to bed and wake up at the same time—even on weekends.
  5. Don’t Force It
    Wake up in the middle of the night? Get out of bed briefly to reset instead of tossing and turning.

Level Up Your Sleep with Bedtime Gummies

Let’s talk about a bedtime treat that actually works: Tart Cherry Gummies. Packed with melatonin and glycine, they’re a natural way to ease into deeper, more restful sleep.

Why Glycine Rocks:

  • Helps you fall asleep faster.
  • Improves sleep quality and efficiency.
  • Eases symptoms of insomnia.

Recipe:

  • 1 cup tart cherry juice
  • 1 cup water
  • 4 tbsp beef gelatin
  • Maple syrup (to taste)
  1. Bloom the gelatin in half the juice for 3–5 minutes.
  2. Heat the remaining juice, then combine.
  3. Pour into molds or a dish and refrigerate.

The Takeaway

Sleep isn’t a luxury—it’s a lifeline. From balancing your hormones to enhancing your brainpower, it impacts every aspect of your health. If you’re still treating it like an afterthought, it’s time to flip the script.

Now, tell me: what’s your biggest sleep struggle, and which hack are you going to try first? 💤

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Mastering Stress Management for a Balanced Life

Let’s talk about stress, baby! The holiday season is here, and so is the pressure—family obligations, shopping, cooking, and don’t even get me started on the aftermath of an election year. It feels like stress is at an all-time high, right? But guess what? It doesn’t have to wreck your health goals or derail your progress in 2025.

Forget extreme diets, gimmicky regimens, and complicated rules. In 2025, we’re mastering the basics and building a lifestyle that lasts. The key to handling the chaos of life, including holiday stress and beyond, is learning how to manage it effectively. That’s where stress management fits into the 365 Easy Challenge—your simple, sustainable plan for the new year.

Stress is the silent killer of self-control and health. It doesn’t just disrupt your mind—it messes with your body, too. And when stress builds up, it pulls your energy away from what matters most: your health, your relationships, and your goals. That’s why stress management isn’t just about “chill vibes”—it’s about learning to recognize, manage, and even reframe how we handle stress.

2025 is the year we crush the basics—here’s how to make stress a manageable part of your journey, not a roadblock.

What Is Stress, Really?

Stress is your body’s natural response to change. Whether it’s positive (like getting married or landing a new job) or negative (like losing a loved one or dealing with financial pressure), your body reacts in a similar way. Your nervous system goes into high gear, releasing hormones like adrenaline and cortisol to help you react to the situation.

At a basic level, stress is a mechanism for survival—your body prepares to fight or flee from danger. But in today’s world, the “danger” is more likely to be a heavy workload, relationship problems, or feeling overwhelmed by societal issues. It’s no longer a saber-toothed tiger lurking around the corner, but your body responds with the same intense, sometimes overwhelming, force.

The Stress Response: Fight or Flight, or Freeze?

When stress triggers your fight-or-flight system, your body shifts into survival mode. This state is designed for short bursts of energy—like running away from danger or facing an immediate threat. However, in today’s world, this system is often activated for prolonged periods, even when the “danger” isn’t physical but emotional or mental.

This prolonged state of stress can lead to:

  • Chronic inflammation: Your immune system is on constant alert, which can cause inflammation in your body. Over time, chronic inflammation is linked to conditions like heart disease, diabetes, and autoimmune disorders.
  • Cortisol imbalances: Cortisol is your body’s primary stress hormone. It’s helpful in small amounts, but if cortisol levels stay elevated for too long, it can affect your metabolism, immune function, and even your mood.
  • Digestive issues: Chronic stress slows down digestion, leading to issues like bloating, indigestion, and constipation. Your body diverts energy away from digestion to focus on “surviving,” which means your gut doesn’t get the attention it needs. Check out this post for more!
  • Sleep disturbances: Stress can interfere with your sleep cycle, either by making it difficult to fall asleep or by causing you to wake up in the middle of the night. Inadequate sleep further exacerbates stress, creating a vicious cycle.

We dive deep into the cycles of stress and their impact on the body here–>Unraveling the Impact of Stress on Chronic Health with Theresa Piela-In this powerful episode, I sit down with holistic healing expert Theresa Piela to explore the deep connection between chronic stress and health.

The Chronic Stress Cascade: How Your Body Reacts Over Time

When stress becomes chronic, your body begins to break down. This is where it gets tricky. Initially, stress is adaptive—it helps you meet deadlines, take care of important matters, or perform in high-stakes situations. But when stress persists without relief, your body’s systems start to degrade. Here’s what can happen over time:

  1. The Brain’s Reaction: Your brain uses a part called the hypothalamus to detect stress. The hypothalamus signals the pituitary gland to release ACTH (adrenocorticotropic hormone), which triggers the adrenal glands to produce cortisol. This is your body’s way of priming itself for action. But when cortisol levels remain elevated, it can impair cognitive function, causing issues with memory, focus, and decision-making.
  2. Metabolic and Hormonal Disruptions: Prolonged stress can disrupt your body’s metabolic rate and hormonal balance. Elevated cortisol levels encourage your body to store fat, particularly around the abdominal area, leading to weight gain. It also suppresses the production of thyroid hormones, slowing down your metabolism and making it harder to lose weight.
  3. Impact on Digestion: Under stress, the digestive system gets “shut down” as blood is redirected to muscles and the brain. This leads to slower digestion, poor nutrient absorption, and can worsen symptoms like bloating, constipation, or acid reflux. Over time, these digestive issues can lead to more serious conditions like irritable bowel syndrome (IBS) or leaky gut syndrome.
  4. Sleep and Recovery: The relationship between stress and sleep is a two-way street. High cortisol levels can make it difficult to fall asleep, and poor sleep further heightens stress. Sleep is a critical time for recovery and repair, and without it, your body cannot recover from the physical or mental toll of stress.

Stress Triggers: What’s Really Affecting You?

Now that we understand how stress works, let’s take a deeper look at the factors that are increasing your stress levels. In today’s fast-paced world, many of us are chronically stressed without even realizing it. Some of the most common stress triggers include:

  • Work: The pressure to perform, meet deadlines, and juggle multiple tasks can create a constant state of stress. Add in the current economic uncertainty, and the pressure can skyrocket.
  • Family and Social Expectations: From holiday gatherings to social media pressures, the weight of fulfilling expectations can cause significant stress. Feeling obligated to meet everyone’s needs can drain your mental and emotional reserves.
  • Politics and Global Events: In an election year, especially with heightened tensions and divided opinions, political issues can contribute to a constant feeling of unease and anxiety.
  • Financial Strain: Worrying about money, whether it’s paying bills, managing debt, or planning for the future, is a significant stressor for many people.

Managing Stress: Key Educational Insights for a Healthier Life

While stress is inevitable, there are clear strategies you can adopt to keep it from sabotaging your health. Let’s break down effective stress management into actionable steps.

1. Reframe Your Perception of Stress

Research shows that how you perceive stress matters. When you view stress as something that harms you, your body responds in a negative way. However, when you view stress as a challenge—something to overcome—it actually helps improve your body’s response. It’s not about eliminating stress, but rather about adjusting your mindset.

2. Practice Mindful Stress Reduction

Mindfulness techniques, such as meditation, deep breathing, or progressive muscle relaxation, can help lower your stress levels by activating your parasympathetic nervous system. This is the “rest and digest” system, which counters the “fight or flight” response. Even just 5–10 minutes a day can significantly lower your stress levels.

3. Physical Activity as a Stress Reliever

Exercise is one of the best ways to manage stress. When you engage in physical activity, your body releases endorphins—those “feel-good” chemicals that elevate mood and decrease stress. It doesn’t have to be an intense workout; even a walk, yoga session, or light stretching can help.

4. Nutrition and Hydration: Fueling Your Stress Management

Adequate nutrition and hydration are crucial for your body to handle stress. Dehydration can make you feel more stressed, and poor nutrition can exacerbate your body’s physical stress responses. Eating a balanced diet, with plenty of protein, healthy fats, and fiber, helps maintain stable blood sugar levels and keeps your hormones balanced.

5. Sleep Hygiene: Prioritize Rest

As mentioned earlier, sleep is foundational to stress management. Without quality sleep, your body doesn’t have the opportunity to repair itself. Implementing good sleep hygiene practices—such as avoiding blue light before bed, keeping a regular sleep schedule, and creating a restful environment—will help you get the restorative rest you need.

Conclusion: Stress is Manageable, Not Inevitable

The bottom line is that stress doesn’t have to control your life. By understanding the science behind it, recognizing your triggers, and taking proactive steps to manage it, you can reduce its harmful impact on your health.

As you embark on the 365 Easy Challenge for 2025, managing stress is one of the foundational steps toward living a balanced, sustainable life. Focus on building resilience and consistency, and remember: stress is a challenge you can conquer, not something to fear.

By addressing stress and its impact head-on, you’ll create a lifestyle that nurtures your health, happiness, and long-term success.

Stay calm, stay consistent, and take control of your stress in 2025. You’ve got this! 💪✨

Check out previous blog posts or podcast episodes for more insights on stress!

Read more here! https://taste0ftruth.com/2024/09/22/ways-to-support-your-body-during-stress/