In this bite-sized Sturdy Short, Jess spills the tea on three surprisingly simple things that seriously improved her body image—starting with breaking fashion “rules,” turning down the mind chaos with mindfulness, and learning that self-compassion isn’t just cozy vibes, it’s a power move. If you've been wondering where to start or just need a nudge, there’s a no-pressure “choose one” challenge at the end to help you get out of your head and back into your body—because healing doesn’t have to be heavy.

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Do you ever feel like you’re doing all the right mindset work around body image, but something’s still…missing?

This week, we’re exploring embodiment—not as a buzzword, but as a powerful, research-backed tool to help you feel more at home in your body.

We’ll break down:
 ✨ What embodiment actually is (and isn’t)
 🧠 The difference between self-objectification and body connection
 🔬 The science behind how embodiment improves body image, eating habits, and emotional resilience
 🛠️ Practical, doable ways to practice embodiment in real life (no candles or crystals required)

Plus, we get real about why embodiment can feel so hard—and why that doesn’t mean you’re doing it wrong.

If body image work has ever felt like a frustrating loop, this episode is your invitation to try a new (and sturdy) path.

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In this episode of Sturdy Girl, the focus is on breaking free from the mindset of waiting for the 'perfect' moment to start living fully. It challenges listeners, especially women, to stop delaying their dreams until they feel better about their bodies or circumstances. Key points discussed include the pitfalls of waiting for the ideal time, the illusion of waiting for motivation, and the importance of taking small steps aligned with one's values to build momentum. The episode encourages immediate action despite insecurities and announces a pre-order for Sturdy Girl shirts for Mother's Day.

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In episode 58 of Sturdy Girl, host Jess delves into the concept of body image flexibility as an empowering alternative to positive body image. She critiques the limitations of the 'love yourself' mantra and emphasizes the importance of accepting body image fluctuations. Jess explains how body image flexibility can reduce distress and disordered eating while improving mental health. She outlines practical ways to develop this skill, such as noticing and naming negative thoughts, using diffusion techniques, and practicing self-compassion. This episode is a must-listen for anyone struggling with body dissatisfaction and seeking effective tools for better body image.

Self compassion, episode 16

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In episode 57 of Sturdy Girl, host Jess delves into the pressure of loving every aspect of our bodies and instead promotes the more attainable goal of body acceptance. Key points include the unrealistic standards set by social media, the harmful effects of forced self-love, and practical steps such as curating social media feeds, using realistic affirmations, and practicing sensory awareness to cultivate a healthier body image. Jess emphasizes that our bodies are vessels for experiencing life, rather than objects for admiration.

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In episode 56 of Sturdy Girl, Jess delves into understanding the difference between thoughts and beliefs and how they shape our body image. She introduces a game to identify these and explains the influence of media, personal experiences, and cultural norms on our perceptions of our bodies. Jess provides practical steps to unlearn harmful body image beliefs, including becoming aware of negative thoughts, challenging them, and replacing criticism with curiosity. She emphasizes the importance of questioning internalized beliefs and offers encouragement for changing one's relationship with their body. Key topics include the impact of social influences, personal narratives, and actionable steps to foster a healthier body image.

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In episode 55 of Sturdy Girl, host Jess guides listeners through a reflective journey, imagining themselves at age 96, contemplating life's meaningful moments rather than daily tasks and regrets. 

Key points include 

• prioritizing experiences over perfection, 
• finding joy and connections, 
• and the importance of living authentically. 
• She references insights from 'The Top Five Regrets of the Dying' by Brony Ware and '4,000 Weeks' by Oliver Berkman, and shares a personal anecdote about learning to balance responsibilities with living fully.

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In episode 54 of Sturdy Girl, host Jess emphasizes the importance of setting goals that are meaningful, personally tailored, and aligned with your core values. She guides listeners through performing a 'goal audit' to ensure their goals are intrinsically rewarding and not influenced by external pressures. 

Key points include 

• making goals personally meaningful, 
• ensuring they are your own, aligning them with your values, 
• and performing a gut-check to confirm they reflect your true intentions and desired identity.

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This episode explores the concept of body image and provides research-backed keys to improve how we perceive our bodies. 

Key points include: 

• Body image is more about our thoughts than our physical bodies. 
• Personal anecdotes from Jess about her journey from obsessive running to powerlifting. 
• Defining and differentiating the four types of body image: perceptual, affective, cognitive, and behavioral. 
• The importance of awareness in recognizing and reframing negative thoughts. 
• Self-compassion and visualization exercises to foster a healthier body image.
• Encouraging listeners to respect their bodies as they are and stop waiting for perfection.

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In this Valentine's Day special episode of Sturdy Girl, host Jess challenges the conventional notion that self-love should be the end goal in building a relationship with oneself. Jess discusses the idea of finding a middle ground, focusing on self-respect, self-trust, and self-compassion as more practical and attainable alternatives. She explains the concept of body image flexibility and the importance of function over appearance, providing actionable tips like reframing self-talk and setting non-negotiable self-care practices. Through this insightful episode, Jess encourages listeners to build a resilient relationship with themselves, emphasizing that self-respect and self-trust are crucial for long-term well-being.

Core Values Episode

First Self-Love Episode

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