If intuitive eating feels harder during the holidays, you’re not alone. Between buffet tables, endless trigger foods, family comments, and social anxiety, it’s easy to slip into old, disordered eating habits. In this solo episode, Mary shares a simple but powerful intuitive eating tip that can help you feel less crazy around food. This mindset shift will help you approach holiday eating from a place of self compassion and self trust.

This episode isn’t about what’s on your plate — it’s about how you relate to it. Because when food becomes tangled up with guilt, rules, or anxiety, it takes away from your ability to be present in the moment. Instead of succumbing to diet culture, use this intuitive eating tip to rebuild your sense of safety around food and feel more full, whole, and complete.

If you’ve ever found yourself circling the snack table, cutting slivers of dessert, or trying to outsmart your hunger, this one’s going to hit home.

You deserve to be fed, nourished, and loved.

Deepen your self love journey with Mary’s books:

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

Follow Mary on IG: @maryscupofteaa and @maryspodcast

If you’re enjoying our self love podcast, please review the show and share it with the women in your life. Your support not only helps the show grow, but also spreads the message of self love– from intuitive eating to positive body image to self compassion as a whole.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

People mistakenly believe that self worth lives in the mind. Like if you just think confident thoughts or repeat affirmations like “I’m a worthy woman,” it’ll magically click. But if you’ve ever tried to think your way into feeling like you are enough, you’ve probably noticed… it doesn’t last. That’s because true self worth doesn’t start in your head — it starts in your body.

In this episode, Mary talks with Beatriz Victoria Albina, a Somatic Life Coach and author of End Emotional Outsourcing, to explore how reconnecting with your body can transform your relationship with yourself. Béa explains that so many women have been taught to “emotionally outsource” — to base their worth on other people’s validation, approval, or emotions. Traditionally, this has been labeled as codependency, but Béa offers a more compassionate lens that helps us understand why we do it and how to heal.

Together, they unpack what emotional outsourcing really means, how to regulate your nervous system, and how to come back home to yourself. This conversation will help you move beyond people pleasing and perfectionism and into a sense of embodied safety — where self worth isn’t something you have to prove, but something you feel.

In this episode, you will learn…

• why and how self worth starts in the body
• what emotional outsourcing is and how it differs from codependency
• how to break free from self abandonment and practice self compassion
• ways to stop chronically people pleasing and detach from others’ emotions

Beatriz Victoria Albina, NP, MPH, SEP (she/her) is a UCSF-trained Family Nurse Practitioner, Somatic Experiencing Practitioner, Master Certified Somatic Life Coach, author of "End Emotional Outsourcing: a Guide to Overcoming Codependent, Perfectionist and People Pleasing Habits" (published Sept 30) and Breathwork Meditation Guide with a passion for helping humans socialized as women to reconnect with their bodies, regulate their nervous systems and rewire their minds, so they can break free from codependency, perfectionism and people pleasing and reclaim their joy. She is the host of the Feminist Wellness Podcast, holds a Masters degree in Public Health from Boston University School of Public Health and a BA in Latin American Studies from Oberlin College. Born in Mar del Plata, Argentina, Béa grew up in the great state of Rhode Island. She has been working in health & wellness for over 20 years and lives with her wife, Billey Albina and their handsome all-black cat Wade.

🌿 Order Béa’s book End Emotional Outsourcing → beatrizalbina.com/book/

🧘‍♀️ Try her free meditations → beatrizalbina.com/free-meditations/

💌 Follow Béa on IG → @beatrizvictoriaalbinanp

💖 Tag @maryspodcast and share this episode with the women in your life to spread the gift of self love!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Self love isn’t a one-time epiphany; it’s a lifelong practice of coming home to yourself. True self-love is rooted in deep self-awareness — because you can’t fully love yourself without first knowing yourself.

This Best Of Mary’s Cup of Tea episode brings together some of my favorite clips about healing through self-love. My hope is that these reminders meet you exactly where you are and offer a gentle nudge to keep showing up for yourself, even when the path feels messy or uncertain.

In this episode, you’ll hear about:

• why the cure to burnout is NOT self care
• how to detach your self worth from your productivity
• tools for healing from heartbreak and breakups
• a simple trick for practicing compassionate self talk
• the power of slowing down and resting
• how to hold onto hope when everything sucks
• ways to reconnect with yourself when you feel lost
• simple, grounded ways to prioritize self love every day
• mindset shifts for self love, confidence, and knowing that you are enough

Whether you’re coming out of burnout, trying to separate your worth from your work, or putting yourself back together after heartbreak, this episode is your reminder that self-love isn’t selfish. It’s essential.

✨ Deepen your self love journey with the full episodes featured:

• #237: 7 Self-Love Lessons I’m Taking Into My 27th Birthday
• #243: How to stay hopeful, soulful, and joyful with Victoria Hutchins
• #217: The Mistake We Make with Self-Love
• #180: Detaching Self-Worth from Productivity
• #138: Healing from Heartbreak
• #223: Dear Mary, how do I know if I’m on the right path?
• How to Love Yourself Through Trauma, Grief, and Chronic Pain
• Ep. 177: The Power of Slowing Down
• Ep. 209: The Cure for Burnout is Not Self-Care with Amelia Nagoski
• Ep. 156: Compassionate Self Talk
• #212: How To Be Honest with Yourself
• #122: Your Self-Love Survival Guide for When Everything Sucks
• #186: 5 Habits that Have Made Me a Better Person

Listen to the other episodes in this Best of Mary’s Cup of Tea Series:

1. Eating Disorder Recovery Tools for Women Who Are DONE with Diet Culture
2. Body Love & Self Worth for Women Who Hate Beauty Standards
3. Female Friendships Advice for Women Who Crave Deeper Connection
4. Healthy Relationship Advice for Women Who Value Love That Lasts
5. Mental Health & Mindset Shifts for Women Who Feel Stuck
6. Confidence Practices for Women Who Want to Trust Themselves Again
7. Self Love Reminders for Women Who Are Ready for Healing

Deepen your self love journey with Mary’s books:

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

Follow Mary on IG: @maryscupofteaa and @maryspodcast

If you’re enjoying our self love podcast, share it with the women in your life to continue spreading the self love tea!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Confidence isn’t something you either have or you don’t — it’s something you practice, lose, question, rebuild, and redefine a hundred times over.

This “Best Of Mary’s Cup of Tea” episode brings together some of the most powerful confidence advice. Whether you’re rebuilding your self confidence after a setback, learning to trust yourself again, or simply trying to quiet that inner critic, this episode is your reminder that confidence is a practice. It’s for women who want to embody AUTHENTIC confidence.

We will unpack…

• signs that you’re struggling with self confidence
• mindset shifts that will help you feel more confident
• why your insecurities might secretly be your strengths
• advice from my teen sister (aka my confidence icon) on embracing your uniqueness
• how to stop comparing yourself to other versions of you
• ways to deal with criticism and rejection
• how the language we use shapes our worldview
• why affirmations don’t work (and what to do instead)
• what purpose means in the context of self love
• how to deal with uncertainty and self doubt

Whether you’re looking to boost your confidence or learn to trust yourself again, let this episode be a reminder of your self worth.

If you want to dive deeper into the confidence tips, here are the full episodes:

Full episodes:

• Ep. 167: 5 Signs You’re Struggling with Self Confidence
• Ep. 251: Delusional Mindset Shifts that Will Instantly Boost Your Confidence
• Ep. 197: The Only Way to Conquer Insecurities
• Confidence Advice for Teen Girls Feat. My 17-Year-Old Sister (video)
• Ep. 127: Nervous About Your Purpose? Listen to this.
• Ep. 189: 5 Thought Patterns Keeping You Stuck in a Negative Mindset
• Ep. 202: Dealing with Criticism
• Ep. 69: Is Diet Culture a Cult? with Amanda Montell
• Ep. 183: The Best Book on Communication
• How To Build Confidence Through Mindfulness with Dr. Ellen Langer
• Ep. 66: Dealing with Uncertainty, Fear, and Doubt
• Ep. 57: Why Affirmations Don’t Work (and What to Do Instead)
• Ep. 135: On Being a Multi-Passionate, Empathetic Creative with Arielle Estoria

💡 If you’re enjoying this self love podcast, share it with the women in your life!

Deepen your self love journey with Mary’s books:

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

Follow Mary Jelkovsky on Instagram: @maryscupofteaa and @maryspodcast

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Taking care of your mental health is never one-size-fits-all, especially for women who experience self-criticism, overwhelm, and constant comparison.

This is part of our “Best Of Mary’s Cup of Tea” series, where I gathered some of the most powerful conversations we’ve had across 250+ episodes. Today’s episode focuses on mental health and positive mindset shifts for women who are ready to get unstuck.

You’ll hear clips on…

• motivating yourself with self compassion vs. self criticism
• letting go of control and perfectionism
• why women must approach mindset work through a feminist perspective
• how to redefine success on your terms
• healing your relationship to money and abundance
• the underrated power of enthusiasm
• mantras to carry you through hard times
• how to process emotions effectively
• coping with feeling lost or “behind” in life
• using the power of your mindset to cope with mental health struggles

Let this compilation be one giant reminder that you are enough and you are not alone. This self love podcast is here to support your mental health and mindset.

✨ Deepen your journey with the full episodes on our self-love podcast:

• Ep 101: Stop Judging Yourself
• Ep. 250: Productivity Meets Self-Compassion: Overcome Overwhelm with Oliver Burkeman
• Ep. 207: Why Women Are Trapped in the Virgin/Mother/Whore Paradigm & How to Break Free w/ Kara Loewentheil, J.D.
• Ep 98: How to Cope with Capitalism and Embrace Courageous Living with Rha Goddess
• Ep 189: 5 Thought Patterns Keeping You Stuck in a Negative Mindset
• Ep. 53: Money, Abundance, and Alignment with Melyssa Griffin
• Ep 195: The Most Underrated Emotion
• Ep 134: How to Stop Struggling and Start Living
• Ep 90: To My Perfectionists
• Ep 226: 5 Mantras to Get You Through Hard Times
• Ep 224: How to Process Feelings and Emotions Effectively
• Ep 233: Motivating Yourself with Self Compassion
• Ep 163: Feeling Lost? Listen to this.
• Ep 185: Feeling Behind in Life? This one's for you.

💡 If you’re enjoying this self love podcast, please share it with a friend who could use a gentle reminder that they’re not alone.

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

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

Follow Mary Jelkovsky on Instagram: @maryscupofteaa and @maryspodcast

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Healthy relationships are such a big part of self-love.

But love, dating, and long-term partnership can feel complicated — especially when it comes to intimacy, communication, and navigating conflict. In this self-love podcast episode, we’re diving into relationship advice for women who value love that lasts.

This is part of our “Best Of Mary’s Cup of Tea” series, where I pulled together some of the most powerful conversations we’ve had across 250+ episodes. Today’s episode focuses on relationship advice. Whether you’re single, dating, married, or hoping for long-term partnership, you deserve safe, healthy love.

You will hear about…

• early-stage dating advice from me and my husband
• keeping intimacy and sexual connection alive in long-term relationships
• easy ways to build eroticism and closeness with your partner
• how to create an egalitarian partnership
• navigating conflict, fighting fair, and communicating effectively
• recognizing and healing from toxic dynamics
• coping with heartbreak and learning to enjoy being single
• building up your self-worth to attract healthy, stable love

Whether you’re looking to boost your confidence in dating or strengthen your long-term partnership, tune in for practical, heartfelt relationship advice rooted in women empowerment.

May this be a reminder that healthy relationships — romantic or otherwise — are a key part of self-love.

If you want to dive deeper into relationships, intimacy, and healing, here are the full episodes:

• #199: Celebrating 1 Year Married w/ Husband! Dating and Relationship Advice
• #128: Making Your Relationship Last with Dr. Alexandra Solomon
• #194: How to Love Someone Without Losing Yourself with Dr. Alexandra Solomon
• How to Feel Sexy in a Long-Term Relationship with Sexologist Shan Boodram
• #147: Make Your Relationship(s) Better with These 2 Tips
• #38: Sex, Orgasms, & Masturbation with Emily Nagoski
• #239: My Unfiltered Opinions on Marriage, Dating, and Love
• #168: Imbalances in Relationships & How to Fix Them with Eve Rodsky
• #203: Coping with Getting Ghosted and Family Estrangement w/ Minaa B., LMSW
• #157: Wedding Reflections w/ my HUSBAND!
• #175: When It Feels “Too Good To Be True”
• The #1 Relationship Tip That Transformed My Marriage, Family, and Friendships
• #73: Healing from Toxic Relationships, Embracing Sobriety, and Growing Up Asian-American with Kelly Uchima
• #138: Healing from Heartbreak
• #238: The Art of Moving On… Breakup Advice with Kendra Allen

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

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

Follow Mary on IG: @maryscupofteaa and @maryspodcast

If you’re enjoying this self love podcast, share it with your partner, friends, or anyone you want to nudge toward better relationships — and maybe try the eye-gazing challenge while you’re at it! ;)

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This self love podcast is ALL about women empowerment, and friendships are such a key part of that.

But female friendships in particular can feel complicated, especially as women navigate a world that often undervalues their emotional needs and social bonds. In this self-love podcast episode, we’re diving into friendship, connection, and how women can cultivate meaningful relationships in adulthood.

This is part of our “Best Of Mary’s Cup of Tea” series where you’ll hear a compilation of clips from our self-love podcast. Today’s episode focuses on friendships, connection, and the joy of being close to like-hearted women.

You will hear about…

• how to make new friends as an adult
• ways to get closer with your existing friends
• breaking past surface-level “catch-up culture” and building rituals that matter
• the different types of friendships women can cultivate and why quality matters
• navigating conflict in female friendships with compassion
• overcoming fear of rejection and people-pleasing in relationships
• why in-person gathering is an important part of community-building
• why asking for help is a powerful way to strengthen bonds

Whether you already have great girl friends and want to get closer or are looking to find your people, this episode will help you with the who/ what/ where/ how and why.

May this be a reminder that meaningful relationships are a key part of self-love and women’s empowerment.

If you want to dive deeper into female friendships and building your support system, here are the full episodes:

• #236: Making Friends as an Adult – Where, How, and Why
• #236: How To Make Adult Friendships Easier with Kat Vellos
  • Kat’s blog post about my neighbor’s BBQ
• #159: How To Make Your Friendships Stronger
• Feeling Lost After Eating Disorder Recovery and Befriending Like-Minded Women with Jessi Jean
• #230: Bestie Break-Ups and Why Female Friendships Feel So Fragile with Danielle Bayard Jackson
• #219: Should Your Partner Be Your Best Friend? with Rhaina Cohen
• #231: Meet My Bestie Dahli Durley! Neurodivergence, Retreat Reflections, and 2025 Goals
• #146: Overcoming Rejection and People Not Liking You
• #165: People-Pleasing Thought Patterns & How to Break Them with Béa Victoria Albina
• #190: How to Ask for & Receive HELP without Feeling Guilty
• #188: 12 Lessons Learned in 2023 (on Marriage, Family, and Friendships)

Let these conversations be your friendly nudge to show up for the women who matter in your life. Because the people around you can make or break your self love journey.

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

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

Follow Mary on IG: @maryscupofteaa and @maryspodcast

If you’re enjoying this self-love podcast, share it with the women in your life to support womens empowerment and promote self love.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Body love can feel impossible in a world obsessed with beauty standards, especially for women. In this self love podcast episode, we’re diving into body love, self worth, and how women can navigate a world that often undervalues them.

This is part of our “Best Of Mary’s Cup of Tea” series where you’ll hear a compilation of clips from our self love podcast. Today’s topic addresses how to love yourself beyond your appearance and approach body image challenges with self compassion.

You will hear about…

• how to be body positive and navigate health challenges with self compassion
• detaching your self worth from beauty standards and external validation
• the slew of socio-cultural forces that make body love really fckn hard for women
• how to decide what clothes to wear when you’re having a bad body image day
• body shame in the bedroom
• dealing with weight gain
• practical ways to cultivate body love and self worth

Whether you’re starting your journey toward body love or just need a refresher, these conversations will remind you that your self worth is not determined by your appearance.

If you want to dive deeper into your body love journey, here are the links to the full episodes:

• Can Food Freedom Coexist with Chronic Conditions (PCOS, Celiacs, Crohns, IBS, etc)? with Abbie Attwood
• How to Be Body Positive AND Pursue Health
• Conquering Summer Body Image Struggles
• How Women's Body Image is Plagued by "Beauty Sickness" w/ Dr. Renee Engeln
• Your Summer Body (a Pep Talk for Body Love)
• Where Beauty Standards Come From and How to Stop Self-Objectification with Dr. Lindsay Kite
• How to Love Yourself Through Bad Body Image Days
• Feeling Like Your Body Betrayed You with Grief Expert Ashley Lemieux
• Conquering Body Shame in the Bedroom
• Dealing with Weight Gain

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

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

Follow Mary Jelkovsky on Instagram: @maryscupofteaa and @maryspodcast

If you’re enjoying this self love podcast, share it with the women in your life to challenge beauty standards, inspire body love, and spread the gift of self love.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Eating disorder recovery is possible, even if it feels difficult at times. So many women struggle in silence with disordered eating and the constant pressure of diet culture, even if they’re not formally diagnosed with an eating disorder.

In this special “Best Of” episode, I’m sharing some of the most powerful moments from our self-love podcast. And today’s topic is eating disorder recovery, breaking free from diet culture and leaning into intuitive eating. You’ll hear bits and pieces of my personal eating disorder story, what helped me recover from bulimia, as well as advice from therapists and dietitians.

You will hear about...

• how diet culture works in insidious ways
• my experience with an eating disorder (bulimia + binge eating)
• the root cause of binge eating and how to break the cycle
• what finally helped me overcome binge eating
• why intuitive eating works is so much more liberating than any diet or weight loss program

Whether you are just beginning your eating disorder recovery journey or you’ve been working at it for years, these conversations will remind you that recovery is not only possible—it’s worth it.

Here are the links to the full episodes:

• Sneaky Eating Disorder Habits You Might Still Struggle With
• The Spiritual Side of Eating Disorder Recovery with Dr. Anita Johnston
• How Diet Culture Hijacks Women’s Wellness with Christy Harrison, MPH
• Giving Up Fitness Influencing (Christy Harrison Interviews Mary Jelkovsky)
• My Entire Eating Disorder Story: the Dark Side of Bikini Competitions
• Why Binge Eating Isn’t Really About Food with Nutritionist and Therapist Ryann Prentice
• How Intuitive Eating Helped Heal with Elyse Resch, MS, RDN
• An Intuitive Eating Mindset Hack: Balance vs. Harmony

If you’re enjoying our self love podcast, share it with the women in your life to combat diet culture, promote positive body image, and spread the gift of self love.

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

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

Follow Mary Jelkovsky on Instagram: @maryscupofteaa and @maryspodcast

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Many women phase bad body image days, especially in a world that equates beauty with self worth.

If you’ve ever looked in the mirror and struggled to feel comfortable in your skin, then this episode is for you. The relationship between body image and self-love is complex, but I’m here to remind you that body love is possible.

By shifting our focus from our body image to how our bodies feel, we can reject beauty standards and build our self esteem.

Tune in to learn...

• why the phrase “body image” or “body positivity” is a bit misleading
• a somatic exercise that will instantly help you love yourself
• one question to ask yourself to invite in more confidence and self-love

This episode is not just about body love; it's a heartfelt discussion on self confidence, self esteem, and reclaiming self worth beyond our bodies.

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

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

Follow Mary on IG: @maryscupofteaa and @maryspodcast

If you enjoyed this episode, share it with the women in your life to help spread this self love tea!

🫖 P.S. This self love podcast episode pairs beautifully with: Mary’s TEDx Talk about body-image

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.