A few weeks ago, I threw up a Q&A box on my Instagram stories, and one submission was an immediate screenshot and save moment: “I literally feel like I am eating so much and just don’t feel full.” (thank you to the woman who submitted it) I knew right then and there this had to be a pod episode.

I’ve been there—three different times in my life, actually—and I was clueless as to why this was happening.

So today on the pod, I chat about my experiences with this feeling, what I ended up learning about why you can be eating enough and still not feel full, and how I eventually got to a place where I could feel and honor my fullness with very little effort.

You'll also hear me chat about:

• The various physical, psychological, behavioral, and biological reasons you can eat and still may not feel your fullness
• My clean eating / high volume foods era
• My transition to flexible dieting and macro counting and how it initially felt liberating until it became suffocating
• My doubts with intuitive eating
• What the beginning of my intuitive eating journey felt like
• Extreme hunger and feeling insatiable
• The journey of rebuilding trust with food and my body
• How I eventually was able to feel my fullness

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Email: info@foodfreedomonlineprogram.com

Today, we're tackling a super common question: How do you tell the difference between physical hunger and emotional hunger? But did you know there are actually four different types of hunger? Understanding these can help transform your eating habits and your relationship with food.

In this episode, I break down the four types of hunger and share:

• The subtle clues that reveal which type of hunger you’re experiencing.
• How knowing this can change your eating habits for the better.
• The key to reducing stress and anxiety around food.
• The surprising truth about emotional eating – it’s not what you think!

We’ll also dive into why keeping regular eating intervals can be a game-changer for your energy and hormone levels, and how it helps you avoid those impulsive eating moments. Plus, we’ll explore how to create positive memories with food without the guilt.

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Subscribe to my free newsletter, Weekly Wisdom for a Well-Lived Life, for more tips and to be the first to know when new episodes drop. Visit jessijean.com/newsletter to join.

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Tiktok: https://www.tiktok.com/@jessijeannn

Youtube: https://www.youtube.com/jessijeannn

Email: info@foodfreedomonlineprogram.com

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Timestamps:

[00:01:33] Fear of Hunger

[00:02:55] Different Types of Hunger

[00:05:06] Emotional Hunger

[00:11:24] Practical Hunger

[00:13:54] Taste Hunger and Pleasure

[00:21:11] Validity of Different Types Hunger Types

Alright, my fellow goal-driven baddies, today we're tackling that annoying inner critic. You know the one. She's an energy vampire and if you have goals or want to improve your relationship with food, your body and yourself, theres simply no time for negative self-talk. In this episode, I am sharing 5 game-changing tips to silence the negative self-talk and reclaim your power.

You'll learn how to:

• Reframe those toxic thoughts and take back control
• Practice gratitude to keep your vibe high
• Surround yourself with positive energy and cut out the noise
• Use visual reminders and killer playlists to boost your mindset
• Master your social circle to elevate your mental game

If you need a little motivation and support to break free from the negativity and step into your most empowered, grounded and confident self, this one is must listen. Share this episode with a friend who needs a boost, and don't forget to leave a review—your support means everything! Let’s do this.

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Youtube: https://www.youtube.com/jessijeannn

Email: info@foodfreedomonlineprogram.com

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Timestamps:

[00:00:00] Introduction

[00:01:30] Overcoming negative self-talk

[00:01:47] Camping adventures and anxious thoughts

[00:06:18] Unexpected visit from a park ranger

[00:08:52] The power of reframing

[00:13:59] Importance of reframing for personal growth

[00:18:08] Practicing the three good things exercise

[00:25:11] Utilizing music for vibe check

[00:27:07] Visual reminders for combating negative self-talk

During my pregnancy, I was obsessed with listening to positive birth stories and imagining what my own would be like and I'm so excited to share it all with you today. I recap all the nitty gritty details from the highs and lows of pregnancy to the unexpected twists and turns of my labor and delivery!

In this episode you'll hear:

• How I decided between birthing at-home, in a birth center or at the hospital
• What resources, courses, and classes *we* took to prepare
• What expectations I had of my husband
• The really important conversations we had before getting pregnant
• How long it took for me to get pregnant
• Tips for morning sickness
• How we did our gender reveal
• Why we chose to hire a doula
• What my birth wishes were
• My attempt to go unmedicated
• All my desperate attempts to induce labor
• How hypnobirthing helped me
• The challenges I faced with my baby's position
• What contractions / back labor felt like
• What I used for pain management during labor
• How I advocated for myself
• And what happened immediately after delivery

I delve into the various stages of my pregnancy, the preparations my husband and I made, and the intense emotions that accompanied the journey. Despite the unexpected twists, the birth of my son was a profound and empowering experience.

This episode is not just a recount of my birth story but also a tribute to the incredible support from my husband, my doula, and my medical team. Whether you're a soon-to-be mom, a new mom, or someone who loves birth stories, I hope my journey brings you insight, hope, and maybe even some excitement for your own path to motherhood.

Links to things mentioned in the show:

• Use Code 'JESSIJEAN' for 10% OFF >> The Birth Class For Couples - by Balanced Families. This course was a GAME-CHANGER for my husband and I and helped us understand our options for various ways of birthing, how to prepare for birth during pregnancy, labor 101, knowing our options / how to advocate for ourselves, pain management techniques, what to expect immediately after baby is born, and how your partner can best show up for YOU. It was AMAZZZZZING!
• Expectful App - I loved the pregnancy and birth focused meditations, visualizations, and the hypnobirthing audio course inside this app.
• Super Soft 'Lila' Labor Gown - I wanted to be as comfy as possible during labor and this gown was incredibly soft. I loved it!

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Instagram: https://www.instagram.com/jessijeannn

Tiktok: https://www.tiktok.com/@jessijeannn

Youtube: https://www.youtube.com/jessijeannn

Email: info@foodfreedomonlineprogram.com

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Timestamps:

[00:00:00] Excitement and preparation

[00:02:48] Beginning the journey motherhood

[00:03:45] Conversations we had before getting pregnant

[00:07:14] Tips for morning sickness

[00:12:19] Finding the @balanced.birth.couple on Instagram

[00:16:10] Seeking support: hiring a doula

[00:17:10] Navigating pregnancy challenges

[00:20:40] Our private gender reveal

[00:22:56] Addressing gender preferences

[00:23:37] Pregnancy anxiety

[00:27:29] Exploring birthing options

[00:31:29] Creating my birth wishes sheet

[00:39:42] Induction attempts and expectations

[00:43:07] Onset of labor (back labor…ouffff)

[00:53:07] Decision for epidural relief

[00:56:00] Challenges with baby’s position

[00:59:47] Joyful arrival of baby Marcus Andy

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This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Grab the FREE Mid-Year Reset and Habit Tracker downloadable e-book to follow along with the episode and stay organized by subscribing to the (also free) weekly newsletter at: jessijean.com/newsletter. The e-book will be included as a FREE GIFT in your Welcome To The Newsletter Crew Email (check your spam or promotions box if you don't see it).

Already part of the newsletter crew? Awesome! It will be sent your way the day the podcast releases.

In this episode Jessi guides you through a simple but effective mid-year check-in and reset for your goals, routines and habits. She chats about why most people lose sight of their goals by February and how you can break that cycle. Jessi shares her personal journey and effective strategies for setting and achieving meaningful goals.

You'll learn a straightforward three-step process to reflect, realign, and reset your goals and habits, so you can make the most of the rest of the year. From creating clarity in your life to mastering new habits, this episode is packed with actionable insights.

Tune in and get ready to reignite your motivation, focus and self-belief!

Mentioned in the show:

Ep 173: sick of feeling behind; the productivity trap & how to prioritize

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Want more weekly wisdom for a well-lived life? Join the newsletter crew: https://jessijean.com/newsletter

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Stay connected:

Instagram: https://www.instagram.com/jessijeannn

Tiktok: https://www.tiktok.com/@jessijeannn

Youtube: https://www.youtube.com/jessijeannn

Email: info@foodfreedomonlineprogram.com

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Timestamps:

• [0:00] Mid-year check-in and reset
• [1:58] Struggles with setting goals & following through
• [2:46] Reigniting excitement with your goals / intentions
• [7:00] Step one: reflection and realignment
• [11:35] Impact of environment on productivity and focus
• [12:29] Step two: re-evaluating & setting goals
• [18:23] Step three: re-evaluating habits, routines, and schedule
• [25:10] Finishing the year strong

In today's episode, Jessi chats about how organizing, systematizing and streamlining so many areas of her life has helped reduce mental clutter / mental load and completely changed her life. She discusses how to create a life where structure, systems, and routines support your well-being without being restrictive, and how you can implement a concept called 'structured flexibility' on your journey to end binge eating, emotional eating and overeating if you are someone who thrives on routine but also wants a healthier, less obsessive relationship with food and fitness.

She also shares her and her husband's experience playing the Fair Play card game to divvy up household responsibilities in an effort to reduce overwhelm, resentment and feel more connected with one another.

Join us for a convo on the power of routine, systems, reducing decision fatigue, and embracing a balanced approach to food and exercise that feels both managed and free.

Links to things mentioned in the show:

*these are commissionable - I think i'll earn a couple cents from mister Jeffrey Bezos if you purchase through these links, which I do appreciate but no pressure (ever)

• The Fair Play Game - it's a conversation card deck. We didn't read the book prior to playing and honestly didn't need to but I did buy it and I may read it eventually.
• Fair Play - the book

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Tiktok: https://www.tiktok.com/@jessijeannn

Youtube: https://www.youtube.com/jessijeannn

Email: info@foodfreedomonlineprogram.com

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Timestamps:

• [0:00] Organizing, systematizing, and streamlining life to reduce overwhelm
• [2:42] Why more systems and routines = less mental clutter!
• [4:38] Jessi and her husband's experience playing the Fair Play game to divvy up household tasks
• [8:59] Why going on an intentional journey to heal an unhealthy relationship with food can feel so intimidating
• [10:11] Defining what food freedom, intuitive eating, and joyful movement is for anyone new to the journey
• [12:18] The HUGE problem with the food freedom movement that nobody's talking about and where so many get stuck
• [15:33] The concept of "structured flexibility' and why it may help you thrive in your food freedom journey
• [18:05] Using structured flexibility to improve your relationship with food and fitness and overcome all-or-nothing thinking
• [22:10] Creating a life that feels managed and orderly, but also FREE!

In this episode Jessi shares insights around common questions that deserve straight forward answers and where she's changed her mind:

• Why can I know a lot about building a positive body image, yet it still feels so hard?
• How do I lose weight without dieting?
• Do 95% of diets really fail?
• Is pursuing a weight loss goal right (or safe) for me?

She recaps a recent workshop she hosted for her Food Freedom Online Program clients, shares tangible practices for building body confidence, discusses the nuanced difference between dieting and diet culture, and offers advice on how to evaluate if pursuing weight loss is the right choice for you. She also touches on finding the right support for your fitness and fat loss goals, and how to safeguard against falling back into diet culture.

Mentioned in the show:

Ep 169 - Her Story- How Amelia Found Mental AND Body Freedom → In the episode Amelia shares her experience focusing first on healing her relationship with food then pursuing fitness and weight loss goals.

Sohee Lee Carpenter on Instagram: https://www.instagram.com/soheefit

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Instagram: https://www.instagram.com/jessijeannn

Tiktok: https://www.tiktok.com/@jessijeannn

Youtube: https://www.youtube.com/jessijeannn

Email: info@foodfreedomonlineprogram.com

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Timestamps:

• [3:19] Why does building a positive body image feel so elusive?
• [6:15] Tangibles that can help you build body confidence
• [11:16] Dieting vs diet culture: understanding the *key* differences
• [15:21] “How do I lose weight without dieting?”
• [16:29] Do 95% of diets really fail? Where Jessi has changed her mind
• [20:34] Understanding whether or not pursuing weight loss is right for you
• [25:47] How to safeguard against diet culture relapse!
• [26:43] 6 must-ask questions before hiring a coach, personal trainer, dietitian etc.

The Dear Body Podcast is (finally) back! Jessi dives right in and catches you up on her journey over the past year and a half and why she was pretty much missing in action. She reflects on the overwhelm of constantly feeling behind and like you're never doing enough and reveals her strategies for prioritizing what truly matters.

In this episode you'll learn:

1. How to identify what's urgent vs. what feels urgent—how to manage a long to-do list without feeling overwhelmed.

2. Two key questions Jessi ask's herself to help her reduce overwhelm and prioritize effectively

3. Strategies to break free from the never ending productivity trap that is leaving us all feeling like were not doing enough, EVER

4. What you can do instead of trying harder to feel caught up and in momentum

Tune in to hear Jessi's candid reflections and practical advice on how to feel like you're winning in life, even when the to-do list never seems to end.

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Want more weekly wisdom for a well-lived life? Join the newsletter crew: https://jessijean.com/newsletter

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Stay connected:

Instagram: https://www.instagram.com/jessijeannn

Tiktok: https://www.tiktok.com/@jessijeannn

Email: info@foodfreedomonlineprogram.com