Dr. Supatra Tovar, a clinical psychologist, registered dietitian, and fitness expert, shares her journey of overcoming diet culture and emotional eating. She discusses how diet restrictions can trigger stress and binge cycles, emphasizing the importance of honoring natural hunger cues. Tovar offers practical tips for self-care, including daily check-ins to support energy levels and mindset. She also highlights the role of social media in shaping body image and the significance of fostering body positivity and supportive relationships.
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Dr. Tovar's Multifaceted Journey
Dr. Supatra Tovar’s journey began with fitness inspired by her father in Boulder, Colorado.
Personal experience with a friend's eating disorder led her to study nutrition, psychology, and fitness to help others holistically.
insights INSIGHT
Why Dieting Fails Biologically
Restrictive dieting triggers the body’s starvation mode, reducing metabolism and conserving fat.
This leads to weight cycling as ghrelin ramps up, causing binge eating after dieting ends.
volunteer_activism ADVICE
Honor Hunger to Reduce Stress
Reintroduce food mindfully to reset hunger signals and lower stress in the body.
Respect hunger as your body’s essential message for nutrition, not something to suppress.
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This week on The Less Stressed Life, we’re talking about breaking free from diet culture and rebuilding trust with your body. Clinical psychologist, registered dietitian and fitness expert Dr. Supatra Tovar shares how stress, restriction and shame disrupt hunger cues and what it really takes to feel safe, nourished and whole again. If you’ve ever struggled with emotional eating, body image or the pressure to do it all, this empowering episode offers practical tools and a fresh perspective on food, health and healing.
KEY TAKEAWAYS:
Why dieting fails and how your body fights back
How restriction leads to stress, brain fog and binge cycles
What hunger hormones are really telling you
How to reconnect with true hunger and fullness cues
The surprising reason moms and high achievers ignore their needs
A simple daily “vitals” check-in to support your energy and mindset
ABOUT GUEST: Dr. Supatra Tovar is one of the only clinical psychologists who is also a registered dietitian and certified fitness expert, uniquely combining behavioral psychology, nutritional science, and exercise to help clients reduce stress, heal from disordered eating, and improve overall wellness. She is the founder of ANEW (Advanced Nutrition and Emotional Wellness) and creator of the “Deprogram Diet Culture” method, available as both a course and book. A sought-after speaker and media expert, Dr. Tovar draws from over 20 years of experience to help others make simple daily changes that transform mindset, relationships, and health.
SPONSOR: Thanks to Jigsaw Health for sponsoring this episode! Struggling with dry, cracked hands? Try their Alaska Cod Liver Oil for omega-3s + vitamins A & D to support skin and immune health. Use code LESSSTRESSED10 at JigsawHealth.com for 10% off—unlimited use!
Less Stressed Life: Helping You Heal Yourself