Body image plays a critical role in shaping how we perceive ourselves, engage with others, and make lifestyle choices. But reaching a place of acceptance—or even joy—with our bodies is no small feat in today's world of social media, constantly-changing beauty standards, and rapidly evolving trends.

On this week's episode of the podcast, I sat down with Dr. Charlotte Markey, a psychologist, research scientist, and expert on body image at Rutgers University who brings nearly three decades of academic and practical experience to the table.

This episode goes beyond the usual shallow platitudes of “just love yourself” to provide evidence-based, actionable advice for improving how you see—and feel about—your body. Dr. Markey’s insights are empowering, practical, and grounded in research.

In this thought-provoking episode, Dr. Markey dives into the nuances of body image, the difference between body positivity and body neutrality, and actionable strategies for improving how we feel in our own skin.

Together, we discuss modern influences on body image, debunk the myths surrounding body positivity, and explore the cultural messages that have shaped our perceptions of self-worth.

Whether you’re someone striving to feel more comfortable in your own body, a coach seeking evidence-based insights for clients, or simply curious about the psychology of body image, this episode has something for you.

What You’ll Learn in This Episode:

• What “body image” really means and why it matters
• The difference between body neutrality and body positivity
• Why “just love yourself” can feel unhelpful — and what to aim for instead
• How focusing on your body’s functionality fosters a healthier mindset
• The powerful role family, culture, and societal pressures play in shaping body image
• Practical tips for reducing body surveillance and improving self-acceptance
• How the rise of weight loss drugs is impacting body image

About Dr. Charlotte Markey:

Charlotte Markey, Ph.D., is a body image scientist, who has studied body image and eating behaviors for nearly three decades.  She is passionate about understanding how to help people have a healthy relationship with their bodies and food.  Charlotte is a psychology professor at Rutgers University and a research scientist who has published over 100 scholarly articles and chapters about health issues.  

Dr. Markey is also a book author, having most recently published The Body Image Book series (The Body Image Book for Girls in 2020; The Body Image Book for Boys in 2022, and Adultish: The Body Image Book for Life in 2024).  She also recently co-edited the 3-volume Encyclopedia of Mental Health (2023).  She writes regularly for news outlets such as Psychology Today and is often interviewed for TV, news articles, and podcasts including the NY Times, Washington Post, and NBC.

To learn more about Dr. Markey or her books, visit www.CharlotteMarkey.com or www.TheBodyImageBook.com.

Follow Dr. Markey on social media:

• Instagram: @char_markey
• Facebook: Dr. Charlotte Markey
• TikTok: @charmarkey
• Threads: @char_markey
• Substack: BODY TALK

Resources Mentioned in This Episode:

• Dr. Markey’s Body Image series (For Girls, For Boys, For Life): www.TheBodyImageBook.com
• Substack article about the difference between body positivity and body neutrality

Liked This Episode? Don’t Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an insightful conversation. Don’t forget to leave us a review—it makes a big difference!

___

Sponsor Shoutout

Are you a high achiever struggling with crippling anxiety and wondering if you'll ever break the cycle of perpetual burnout? 

In this week's episode, I sat down with Dr. Mary Anderson, licensed psychologist and author of The Happy High Achiever. Together, we explore the challenges high achievers face, from the pressure to perform to the cycle of burnout, and share actionable tips for finding balance and reclaiming joy in the process of striving for success.

From uncovering cognitive distortions like the "troublesome trifecta" to practical strategies for self-care, Dr. Anderson provides invaluable insights to help you strive for excellence without sacrificing your well-being. Learn how gratitude, awareness of your thoughts, and small, consistent self-care practices can transform your approach to achievement—and life.

Whether you're navigating anxiety, perfectionism, or just trying to find balance in a busy world, this episode is packed with wisdom and hope.

What You’ll Learn in This Episode:

• Why anxiety is so common among high achievers—and how to break the cycle.
• The role of cognitive distortions, like all-or-nothing thinking, in perpetuating anxiety.
• How recognizing and overcoming the "troublesome trifecta" of thought patterns can positively impact mental health.
• The importance of self-care pillars like sleep, exercise, and social connections for combating stress and burnout.
• Why striving for excellence (not perfection) allows for success without sacrificing happiness.
• How small, manageable self-care practices can lead to significant improvements.
• The surprising connection between ADHD and high achievement.
• Why self-worth should never be tied solely to external validation.
• How practicing gratitude can boost happiness and success.
• Practical strategies for cultivating awareness of your thoughts and feelings.

Key Takeaways:

• Self-awareness is the foundation of managing anxiety and stress.
• Cognitive distortions, such as should statements and jumping to conclusions, can exacerbate feelings of inadequacy but can be addressed with practice and mindfulness.
• High achievers can strive for goals without sacrificing their well-being by practicing structured self-care and self-compassion.
• There’s hope for high achievers to balance ambition with happiness—and it starts with small, intentional changes.

This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

To drink or not to drink ... that's the question. Well, it turns out that more and more women in midlife are answering "yes" to that question. In fact, binge-drinking - a drinking behavior we have long associated with young frat boys - is on the rise among women in midlife.

As a health and fitness coach who works with many women in midlife, I see firsthand how many in this population are busting their middle-aged asses to do all the things to stay healthy – lifting heavy weights, cranking out intervals, studying food labels, buying organic, booking spa treatments, paying a small fortune on anti-aging supplements and procedures, and actively pursuing personal development.

And yet ... their relationship to their nightly glasses of wine and its impact on their physical and mental health remains unexplored.

In the week's podcast episode, I chat with Krysty Krywko, a sobriety coach, educator, writer, mixed media creator, and the founder of Purple Dog Sober, and we dive into a critical topic that resonates with many midlife women—the impact of alcohol on their health and well-being.

In our conversation, we explore the alarming rise in binge drinking among midlife women, the societal pressures that contribute to these behaviors, the profound detrimental effects of alcohol on mental and physical health, and the unfortunate cultural normalization of daily or near-daily drinking.

We both share our own deeply personal stories of sobriety, how we learned to choose healthier coping strategies, the importance of informed choices regarding alcohol consumption, and how to recognize when alcohol is no longer serving a positive role in one's life.

This conversation is essential listening for anyone reassessing their relationship with alcohol, looking for support on their sobriety journey, or interested in understanding the societal pressures leading to these behaviors. Tune in for a compassionate, judgment-free, and insightful discussion about making informed, healthier choices.

Grab a comfy seat, listen in, and let's start the conversation!

 Takeaways

• Women in midlife are increasingly turning to alcohol and binge drinking as a coping mechanism.
• Cultural narratives often promote alcohol as a necessary part of adult life.
• Many women are unaware of the true effects of alcohol on their health.
• Low to moderate alcohol consumption can disrupt sleep and cognitive function.
• Women metabolize alcohol differently than men, leading to greater health risks.
• Sobriety can lead to improved mental and physical health outcomes.
• Making informed choices about alcohol is crucial for overall well-being. 
• You get to decide when enough is enough.
• Your alcohol doesn't need to have hit a "problematic" threshold for it to be a problem.
• If you're Googling how much is too much to drink, that's a sign.

In the week's podcast episode, I chat with Trisha Durham. With over two decades of experience in ashtanga vinyasa yoga, Trisha has transitioned from a traditional yoga teacher to a multifaceted movement trainer. Her journey began when she was faced burnout and physical pain, realizing that relying solely on yoga for all her movement needs was not enough and the rigid emphasis on flexibility and alignment did not align with the inclusive and sustainable practice she envisioned.

It wasn't until she started strength training in her 40s, specifically barbell training, that she experienced lasting relief from her debilitating back pain that had persisted in spite of decades of practicing yoga.

In this conversation, we discuss the importance of movement variety and specifically strength training for women's they age—a population that has historically been deterred from or not exposed to lifting heavy weights. We also highlight the misconceptions around flexibility, discuss the benefits of barbell training, and encourages listeners to consider strength training as a modality to enhance longevity, improve mobility, and aid in injury prevention.

It's never too late to start strength training!

 Takeaways

• When it comes to managing pain, helping people move is more important than perfecting poses.
• Functional movement is key to resilience and pain-free living.
• Flexibility alone is not a cure-all for physical issues.
• Strength training can alleviate chronic pain and improve mobility.
• Barbell training is accessible and beneficial for everyone.
• Integrating different movement modalities enhances overall fitness.
• Yoga can complement strength training rather than replace it.
• It's never too late to start strength training. Strength training is now encouraged for everyone.
• Variety in movement is crucial for longevity in activity and life.
• Mobility is essential for functional movement, not just flexibility.
• Progressive strength training can prevent injuries in daily life.
• Unlearning outdated fitness beliefs can lead to better health outcomes.

In this conversation, I talk to Mackenzie Griffith aka Coach Mac, a fitness and nutrition coach who created The Adventure Ready Academy, where the name of the game is helping rad humans become the fittest, strongest versions of themselves, all while having time and energy to go play and enjoy their lives. 

We bring our decades of combined coaching experience together to share what works and what doesn't when it comes to creating sustainable, long-term fitness. We deep dive into the importance of a few key foundational fitness basics, how to avoid the all-or-nothing mindset trap that keeps people stalled out, and how to be more consistent without relying on discipline, motivation, or self-control.

They explore how to empower individuals to adapt their fitness routines to their lives, the significance of maintaining fitness during life changes, and the necessity of shifting goals for mental health. And we share the "secret" to health and fitness longevity — flexibility in your approach and knowing when to dial things down to make them doable and when to dial things up to create change.

This episode is must listen for everyone, no matter where you are in your fitness journey.

 Takeaways

• Many people overlook the basics of fitness.
• It's not just about information; it's about implementation.
• Mindset plays a crucial role in fitness success.
• Exercise burnout can lead to negative self-perception.
• Sustainable fitness is about consistency over intensity.
• Health and fitness should enhance life, not dominate it.
• Progress is cumulative; every effort counts. Immediate benefits of exercise can motivate continued effort.
• Coaching provides structure and support for sustainable habits.
• Enjoyment in exercise is crucial for long-term adherence.
• Flexibility in routines empowers individuals to adapt.
• Maintaining fitness is possible during life changes.
• Shifting goals can prioritize mental health over physical performance.
• Unchecked growth can lead to burnout; balance is key.
• Personal goals should align with individual lifestyles and capacities.
• Sustainability in fitness requires ongoing learning and adaptation.

In this conversation, Alison and Kim discuss the challenges women over 40 face regarding fitness and nutrition and the impact those factors have on body composition and health. 

They discuss the importance of movement, strength training, and nutrition for women, particularly those over 40. They debunk common myths about exercise, emphasizing that it should not solely be viewed as a means to burn calories. Instead, they advocate for a holistic approach to health that includes understanding one's body, addressing menopause symptoms, and making informed choices about nutrition and exercise. The discussion highlights the empowerment that comes from strength training and the importance of seeking support during midlife transitions.

 Takeaways

• Many women over 40 have misconceptions about their nutritional needs.
•  Diet culture has led to a misunderstanding of food and fitness.
• Weight loss strategies should focus on sustainable habits, not quick fixes.
• Understanding basic nutrition is crucial.
• Women often underestimate their caloric needs as they age.
• Protein intake is essential for maintaining muscle mass.
• Mindset plays a significant role in achieving health goals.
• There is no one-size-fits-all approach to meal patterns.
• Education and behavior change are necessary for lasting results. Start with a baseline of your current movement.
• Exercise should enhance quality of life, not just burn calories.
• Strength training is crucial for long-term health and confidence.
• Women often underestimate their strength and capabilities.
• Menopause symptoms can be managed with proper support.
• It's important to track both movement and nutrition for awareness.
• Variety in exercise can enhance overall fitness and enjoyment.
• Don't accept age-related changes as unchangeable facts.
• Advocating for oneself in healthcare is essential.

Summary

In this conversation, Alison and Holley Samuel discuss the misconceptions surrounding marathon training and weight loss, emphasizing that weight loss should not be the primary goal for runners. They explore the physiological needs of marathon training, the importance of carbohydrates, and the signs of inadequate fueling. Holley provides practical fueling recommendations for long runs and addresses the challenges of early morning workouts. They also discuss the impact of body image and weight gain during tapering, highlighting the importance of specialized nutrition guidance for athletes.

Takeaways

• Weight loss should not be the goal while training for a marathon.
• More cardio does not equal more weight loss, especially at extremes.
• Carbohydrates are the body's main fuel source, especially for endurance athletes.
• Training the gut to tolerate fuel is essential for performance.
• Feeling puffy during tapering can indicate proper fueling and carbohydrate loading.
• Nutrition is one of the few controllable factors in marathon training.
• A well-performing athlete is a healthy athlete, and nutrition plays a key role.
• High sugar, low fiber foods can be beneficial for runners when timed correctly.
• Reframing minor weight gain during training is crucial for mental health and performance.
• Seek guidance from sports nutrition experts for tailored advice. 

This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Summary

In this conversation, the new owner and Editor-in-Chief of FBG, Alison Heilig shares her journey from a corporate legal career to becoming a passionate coach and advocate for women's health, particularly focusing on the challenges of perimenopause and ageism in fitness. She emphasizes the importance of empowering women to embrace aging and dismantle harmful societal messages. The discussion also highlights the future direction of Fit Bottomed Girls, aiming to create a supportive community for women navigating these changes.

Takeaways

• Alison's transition from a corporate legal career to coaching and FBG contributor.
• Perimenopause brought Alison unexpected challenges like anxiety and depression.
• Women are often told to limit their activities as they age, which is harmful.
• Education on menopause and women's fitness is crucial.
• Alison aims to empower women to embrace aging positively.
• The Fit Bottomed Girls community is evolving to support women over 35.
• Open conversations about women's health are necessary and valuable.
• The legacy of Fit Bottomed Girls will continue to grow and adapt.

This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.