What Is Body Trust? How to Reconnect with Your Body’s Wisdom and Break Free from Diet Culture
Body trust. It’s something we’re all born with, but somewhere along the way, many of us lose it.
I’ve been reflecting on this a lot lately—not just because I’m a dietitian, but because of two recent experiences that hit home for me. First, watching my 9-month-old baby navigate the world with complete trust in her body. She eats when she’s hungry, stops when she’s full, rests when she’s tired, and moves purely for the joy of it. No overthinking. No second-guessing. No guilt.
Second, I attended a mindfulness workshop this past week where I learned a word that deeply resonated with me: equanimity. It’s the idea of maintaining mental calmness, balance, and even-mindedness in the face of life’s ups and downs. And as I sat there reflecting on it, I couldn’t help but think—isn’t this exactly what’s missing from so many of our relationships with our bodies?
So often, we swing between extremes. We feel good about our bodies one day and completely defeated the next. We follow rigid diet rules, then feel like failures when we break them. We push ourselves through punishing workouts, then crash and burn. We’re constantly trying to “fix” our bodies instead of simply being in them.
But what if we approached body image with equanimity? What if, instead of judging our bodies based on fleeting emotions, we responded with steadiness and trust? What if we stopped seeing every change—weight fluctuations, bloating, a skipped workout—as something that defines our worth?
What is Body Trust?
Body trust is the belief that your body is wise and capable of guiding you toward health, nourishment, and well-being. It’s about listening to your body’s signals—hunger, fullness, fatigue, emotions, movement needs—without overriding them with external rules or restrictions.
Body trust is NOT about:
Ignoring your health or self-care
Giving up on feeling good in your body
Eating whatever, whenever, without thought
Rather, it’s about tuning in, listening, and responding in a way that aligns with your body’s needs, rather than external expectations.
Why Do We Lose Trust in Our Bodies?
Many of us are born with an intuitive sense of eating, moving, and resting when we need to. Babies cry when they’re hungry and stop when they’re full. Toddlers run around like wild creatures and collapse into sleep when they’re tired.
So what happens?
Diet Culture & Food Rules – From a young age, we’re taught that certain foods are “good” and others are “bad.” We learn that eating should be controlled, measured, or restricted. Over time, we stop listening to hunger cues and start relying on external rules.
Shame & Body Image Struggles – We’re bombarded with messages that our bodies need to be smaller, fitter, or different in some way. We start believing our bodies are problems to be fixed rather than allies to be nurtured.
Medical & Fitness Misinformation – Many well-meaning health professionals push weight loss and restrictive behaviors without considering the long-term impact. The result? Many people lose touch with what truly supports their health.
How to Rebuild Body Trust
If you’ve spent years (or decades) battling your body, it’s okay. Body trust is not something that happens overnight. It’s a process of unlearning, healing, and reconnecting. Here’s where to start:
1. Listen to Your Body’s Signals
Your body is always communicating with you. Start paying attention to your hunger, fullness, energy levels, and cravings. Instead of labeling them as “good” or “bad,” simply notice them without judgment.
2. Ditch the Diet Mentality
Body trust cannot exist when you’re still holding on to restrictive diet rules. Let go of rigid food plans and start exploring what truly nourishes and satisfies you.
3. Move in a Way That Feels Good
Exercise should never be punishment. Find ways to move your body that feel energizing, enjoyable, and sustainable rather than forced or exhausting.
4. Challenge External Messages
When you hear a message that makes you feel like your body isn’t enough (whether it’s from social media, a fitness trainer, or a family member), pause. Ask yourself: Is this helping me trust my body, or is it reinforcing shame?
5. Practice Self-Compassion
Rebuilding trust takes time. Be kind to yourself in the process. Speak to yourself as you would to a dear friend. Your body does not need to be “perfect” to be worthy of care and respect.
Remember this:
Trusting your body is not about perfection—it’s about partnership. Your body is not an object to be controlled but a living, breathing part of who you are. The more you tune in and listen, the more your body will guide you toward balance, health, and true well-being.
Body trust is your birthright. And it’s never too late to reclaim it.
Resources to Deepen Your Understanding of Body Trust
📖 "Reclaiming Body Trust" by Hilary Kinavey & Dana Sturtevant – A deep dive into healing your relationship with food, weight, and self-care from the founders of the Body Trust® approach.
📖 "Intuitive Eating" by Evelyn Tribole & Elyse Resch – A foundational book on breaking free from diet culture and reconnecting with your body's innate wisdom.
🌐 The Center for Body Trust – https://www.centerforbodytrust.com/ – A hub of resources, coaching, and courses on rebuilding body trust.
🎧 Food Psych Podcast by Christy Harrison – Covers intuitive eating, body trust, and diet culture recovery through expert interviews and personal stories.
🎧 The Love, Food Podcast by Julie Duffy Dillon – A compassionate, relatable podcast for anyone working through food and body image struggles.
Rebuilding body trust is a journey, but you don’t have to do it alone. If you’re ready to stop battling your body and start trusting it, I’d love to support you. I am an online Registered Dietitian who helps individuals heal their relationship with food, movement, and body image—without dieting, guilt, or restriction.