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Written by Willow Wellbeing, LLC
In a world where diet culture, beauty standards, and societal expectations dominate the conversation about our bodies, it’s easy to lose sight of what really matters: the importance of trust and respect for our own body. Enter body trust—a concept that encourages individuals to cultivate a healthier, more compassionate relationship with their bodies, focusing on self-care, respect, and listening to the body’s innate wisdom.
In this post, we’ll dive into what body trust and respect mean, why they matter, and how you can begin your own journey toward embracing and honoring your body—just as it is.
Body trust is the practice of listening to and honoring your body’s needs, signals, and wisdom. It means acknowledging that your body is a source of intelligence and guidance rather than something that needs to be controlled or modified. For many of us, body trust might be a foreign concept. We've grown up hearing messages about “fixing” our bodies, changing them, or fitting into a certain mold, which can lead to a lack of trust in what our bodies are trying to communicate.
But what if instead of viewing your body as something to be fixed, you saw it as a partner in the journey of life? Body trust invites us to approach our bodies with curiosity, empathy, and love, rather than shame or criticism.
While body trust is about listening to and trusting your body’s innate wisdom, body respect is about treating your body with kindness, dignity, and care. It involves honoring your physical and emotional needs and setting boundaries that nurture your well-being. When we respect our bodies, we stop punishing them or pushing them to fit into ideals that don’t serve us. Instead, we allow our bodies to exist freely, without judgment.
Body respect can take many forms, and it’s not just about how we treat our bodies in terms of food, exercise, or appearance. It also involves respecting our bodies' boundaries, our right to rest, and our need for joy and pleasure. It’s about embracing your body for what it does for you—how it carries you through life, how it heals, and how it adapts to the challenges you face.
In a culture that often prizes appearance over well-being, pursuing body trust and respect is more radical than it might seem. But here’s why it’s worth every effort:
Mental Health Benefits: The relationship we have with our bodies affects our mental health. By cultivating body trust and respect, we can break free from negative thought patterns about our bodies, leading to improved self-esteem and less anxiety or depression related to body image.
Physical Health Benefits: When we listen to our bodies—whether that’s acknowledging hunger cues, getting enough sleep, or adjusting exercise routines—we support our physical health in ways that feel sustainable. Body trust encourages us to approach health holistically, focusing on mental, emotional, and physical well-being instead of just external results.
Empowerment: Trusting and respecting your body empowers you to reclaim agency over your own experience. You stop letting external opinions dictate how you should look or feel and instead become the expert of your own body. This shift in perspective fosters confidence and autonomy.
A Shift in Focus: By letting go of perfectionism or the pressure to conform to idealized standards, you’re free to focus on what really matters—like living a fulfilling, joyful life. Body trust allows you to align with what feels right for you, not what society dictates.
Develop a Consistent and Flexible Eating Pattern: Our body can only provide us with internal cues when it knows and trusts that it will get consistent and adequate nutrition. If you aren’t already, start by incorporating an eating pattern of 3 meals and 1-3 snacks/day, depending on your body’s needs. Allow for flexibility in food choices and regularly incorporate your favorite foods. Aim to eat a variety of food groups including grains, proteins, fats, fruits and vegetables, dairy products (or dairy alternatives) and dessert.
Reject the Diet Mentality: Diets don’t work! Throw out diet books, cookbooks, articles, magazines or anything lying around that promises you a quick and easy solution for changing your body. Unfollow social media influencers that contribute to this false promise of “if only I did ___, everything would be better”. Nutrition is nuanced and not a one size fits all. Begin to unlearn the harmful and dangerous messaging diet culture has given to us (hint: working with an anti-diet dietitian can be super helpful in this area!). Allow foods to become neutral – all foods can provide our body with nutrition, and food is more than just nutrition (think culture, social, enjoyment, etc.).
Begin to Listen to Your Body: Take time to tune into your body’s cues. This could involve noticing hunger or fullness signals, recognizing when you’re tired and need rest, or simply checking in with yourself throughout the day. Listening is the foundation of body trust, so get curious about what your body is telling you.
Practice Self-Compassion: Challenge negative self-talk and replace it with kind, supportive, and/or neutral language. Rather than criticizing yourself for how you look or what your body can (or can't) do, speak to yourself as you would to a friend—gently, lovingly, and with empathy. Here’s some examples to get you started:
I am more than just my appearance, weight, and shape.
It’s ok (and normal!) for my body and body image to change throughout my life.
I deserve to enjoy delicious food.
I appreciate my body and what it does for me.
My body deserves to be taken care of.
Bodies come in different shapes and sizes (we would never expect everyone to have the same shoe size or hair color so why would we expect bodies to look the same?)
Let Go of Perfectionism: Embrace the idea that your body doesn’t need to be perfect—it just needs to be cared for. Let go of rigid ideals about weight, shape, or appearance. Our body is going to change throughout our lifetime. Accept that your body, in all its uniqueness, is worthy of love and respect at every stage.
Find the Joy in Movement: Movement should feel enjoyable instead of dreadful. Let go of any expectations you have around exercise needing to look a certain way. Instead of pushing yourself through intense workouts in an effort to look a certain way, engage in movement that feels good. If you aren’t sure what that looks like, begin to experiment with different forms of movement. Take a bike ride to your favorite ice cream shop, try a gentle yoga class, go to a street dance, try a community ed class or simply take a walk around the neighborhood. Over time you will find ways to connect with your body through activities that bring you joy and feel nourishing.
Seek Support: Building body trust and respect is often an ongoing process. If you’re struggling with body image or disordered eating, it’s important to seek support from a dietitian and therapist that specialize in the field. Surrounding yourself with people who affirm and celebrate body diversity can help you feel less alone on this journey.
Pursuing body trust and respect isn’t just a trend or a fleeting phase—it’s a lifelong practice of cultivating a relationship with your body rooted in love, empathy, and understanding. In a world that constantly tries to define who we should be, body trust and respect remind us that we are worthy as we are. Our bodies are not problems to be solved but rather incredible vessels that deserve honor and care.
As you embark on your own path to body trust, remember that it’s okay to take small steps and that this journey is personal. The more you practice tuning into your body and respecting its needs, the more you’ll find that your relationship with yourself becomes one of true love, acceptance, and empowerment. Your body is on your side—trust it, respect it, and watch as your life transforms.