So many of us in recovery know the words “I feel fat” all too well. They can hit like a tidal wave after eating, while looking in the mirror, or when shame and panic rise out of nowhere. But fat isn’t actually a feeling.

In this episode of Fly to Freedom, I’m unpacking what’s really happening when those words surface. Together, we’ll explore:

• Why “I feel fat” is often a shorthand for emotions we were never taught how to name.

• The deeper feelings that hide beneath body shame — fear, sadness, grief, vulnerability, or loneliness.

• Why restriction became a coping mechanism, and how recovery brings emotions rushing back.

• A simple 5-step practice you can use when the “I feel fat” thoughts feel overwhelming.

These thoughts aren’t evidence of failure — they’re signals from your nervous system asking to be heard. And when you begin to meet them with compassion instead of punishment, real healing starts to unfold.

💛 Free resource for you: I’ve created a brand new guide, Five Feelings That Fuel an Eating Disorder (and How to Navigate Them). You can download it for free at juliatrehane.com. It’s a gentle way to start making sense of those “I feel fat” days.

💛 Want daily support? Inside The Eating Disorder Recovery Circle, you’ll find the Feelings Navigator — a tool that helps you identify what you’re truly feeling — plus a loving community, live coaching, and on-demand recovery courses to support you every step of the way.

💛 Ready for deeper healing? My 1:1 coaching is where I work closely with you on the root causes, helping your system learn how to feel, soothe, and return to full self-trust.

Wherever you are today, please know this: “I feel fat” isn’t the end of the story. It’s the beginning of learning a new language — one of self-compassion, emotional truth, and freedom.