Author: blogs2025

I was 13 when I went on my first diet.

I had been struggling with my weight for about six years, and my obsession with how I looked was starting to dominate my life.

I only had two to three shirts that I felt comfortable in. The only thing that mattered was that they didn’t make me “feel fat.” Even those chosen shirts were always under my West 49 sweater, for extra coverage.

The cherry on top of this presentation was my slouched shoulders—a defense mechanism to protect against exposing my “man boobs,” the body part that had dynastic reign for being my biggest insecurity.

The way I viewed my body governed my self-worth.

I felt that my body held me back from enjoying countless moments of my life, and by the ripe age of 13, I decided I was sick of it.

I figured the only way I could change this purgatory was by changing my body.

I started exercising three to four times a day. For my first two meals a day, I drank a sludge of water mixed with “weight loss smoothie powder” (really just a glorified protein shake). Whenever I “cheated,” I punished myself the next day by eating even less or exercising even more.

In about 5 months, I lost 60 lbs. One third of my body weight to be exact.

This was how I spent the summer transitioning from elementary school to high school. Counting calories over making memories.

To no surprise, this was met with endless praise. And it felt good. Scratch that, it felt incredible.

I had experienced both sides now: One where I felt valueless because I was in a fatter body, and one where I felt accepted and prized because I was in a thinner body.

In another version of this story, I might’ve learned something from my newly widened perspective: I might’ve gained empathy, seeing the unfair stigma projected at people in larger bodies. I might’ve gained bravery, advocating for more body acceptance, regardless of someone’s size.

But instead, I participated in the problem.

I built up the identity of being a “former fat person” who is proof that “anybody can lose weight.”

However, as this script typically goes, over the next few years, I gained a lot of the weight back.

This sent me into a depression. I felt like I had lost my value; like I had won the lottery and blew through my fortune.

That was the pattern I repeated for almost 15 years.

Until I stumbled on something called “body neutrality.”

For me, adopting a more body-neutral approach created a paradigm shift—it offered a way to uncouple my appearance with my happiness. It also caused me to ask some deep questions about my body, and the kind of life I wanted.

Questions like:

“Do I want my self worth to be defined by my external appearance?”

“Do I want to continue this cycle—and potentially pass it on to any future kids I might have?”

“What would my life look like if I fought to value myself for who I am as opposed to what I look like?”

My answers weren’t immediately clear. But body neutrality created an opportunity to step off the hamster wheel of chasing aesthetic goals—and finally, truly reflect.

In this article, I’ll walk you through the process of adopting a more body neutral approach to your own self image and self-care.

You’ll learn:

• What body neutrality is
• How to think about your body and your health—in a way that isn’t dependent on appearance
• Five actionable, body neutral strategies you can apply today—if you want to stop letting your weight, size, or shape dictate your happiness

Let’s begin.

What is body neutrality?

Body neutrality is a mindset that encourages you to value how your body functions and feels over how it looks. This perspective helps you develop self-acceptance, while still working to care for yourself in ways that promote overall health.

In practice, this looks like:

✅ You exercise and eat nutritiously—not because it makes you look a certain way—but because it makes you feel good.

✅ You still have treats (because life is too short to be deprived of pizza!) but you don’t eat them to excess because they don’t make you feel the best, physically.

✅ You wear clothes and celebrate your appearance in ways that feel authentic, but how you “display” yourself isn’t the foundation of your self-worth.

✅ You don’t always love all aspects of your body, but you don’t let that stop you from enjoying your life; Improving your appearance doesn’t “earn” you the right to be happy.

✅ You might still care about how you look, but you broaden your self-concept so it also includes your values and your inherent worthiness as a human.

I value seeing friends and family. I value playing rec sports. I value new experiences.

When I’ve been heavier, I’ve neglected these things in favor of isolating myself.

“I’ll do them again when I lose weight” is something I’ve uttered to myself more times than I can count.

Body neutrality helped me realize I still deserved these things—no matter how I looked.

Everyone can benefit from body neutrality.

Body neutrality isn’t just for people in larger, or otherwise marginalized bodies.

It’s also useful for people with “ideal bodies,” who’ve been the recipients of validation and privilege because of the way they look.

“I’ve worked with clients who are fairly satisfied with their appearance, but they still struggle with their body image because their self-worth relies on it,” says Shannon Beer, registered nutritionist and body image coach.

People with idealized bodies sometimes aren’t living the life they want either, because they have to exhaust their energy to maintain an image of “perfection.”

(If you want to know what kind of sacrifices it takes to meet those “ideal” standards, check out: The cost of getting lean: Is it really worth the trade-off?)

“The ‘meh’ is the magic.”

That’s a quote from Jessi Kneeland, body neutrality coach and author of Body Neutral: A Revolutionary Guide to Overcoming Body Image Issues, when they sat down with some PN coaches to talk about body-neutrality.

(Want to listen in on the whole conversation? Watch it here: PN Coaches discuss body neutrality and negative self-talk)

The goal with body neutrality isn’t to love your body and all of its parts all of the time. Nor is it to be so toxically positive that you ignore real—and sometimes negative—feelings about your body.

That just isn’t realistic for most people.

Instead, an underrated goal is to feel sort of… meh.

You’re not overly glorifying or criticizing your body; its appearance just doesn’t hold that much importance.

In practice, you may love certain parts about your body—but also feel ambivalent or mildly negative about other parts.

For example, you may see your stomach and feel ashamed because you don’t like what you see.

This feeling is uncomfortable, but it’s not “right” or “wrong.” You just don’t want that feeling to dictate your behavior. (Such as seeing your stomach and then saying, “Alright, I’m not going out tonight,” or, “Diet starts tomorrow!”)

To give you a personal example:

As a dude living in North America, I feel pretty ‘meh’ about being 5’9” tall.

Would I love to be 6’2”?

Sure.

But I’m not 6’2”—and I can’t change that. My height won’t ruin my day and I surely won’t be depriving myself from the things I enjoy most in this life because of it.

5 things you can do today to be more body neutral

Congratulations: Just setting the intention to step away from an appearance-centric approach to health and fitness is a great start.

But, ultimately, it’s only action that creates deep, lasting change.

So, here are five tangible strategies you can work on immediately to develop a more body neutral approach.

Strategy #1: Do the things you love today.

Stop waiting to achieve the “ideal” body in order to be able to enjoy your life, and start doing more of what you love now.

Start with something easy that you tend to stop yourself from doing when you feel insecure about your appearance.

When I was in my worst spots, I stayed inside too much—even though I love being outside. It might sound silly but even reading outdoors in nice weather was helpful for me.

The point is: It can be that small.

Find one thing you’ve deprived yourself of in the past and do it—even if it’s a small dose, regardless of how you feel. Re-teach yourself that you don’t need a certain body shape or size to allow joy into your life.

(If you want more ideas on how to stop thinking you’re simply [insert thing you think you need] away from being happy, check out: “I’ll be happier when I lose weight” is a recipe for regret. Here’s the counterintuitive solution)

Strategy #2: Set body-neutral goals.

This is a gamechanger in my coaching experience. I’ve seen clients transform their relationship with exercise when they focus more on what they can do as opposed to how they look. “I feel so much better but I haven’t lost any weight,” is a sentence I’ve heard repeatedly.

When you’re overly appearance-centered or focused on weight, you risk missing other indicators of progress—like how good you feel.

If your fitness goals tend to be aesthetic-centric, try setting a goal that has nothing to do with how you look.

This can look like:

▶ Setting strength and performance goals in fitness (such as beating a deadlift PR, or a sprint time)

▶ Practicing slow, mindful eating at more meals (if you usually inhale your meals in seven minutes tops, see if you can make a meal last 20 minutes, chewing your food well and savoring each bite)

▶ Working to develop a new a skill in the gym (like your first pull-up, or a cool Olympic lift, like a clean and jerk)

None of these depend on your appearance; They’re all focused on what you can do. (And chances are, you’ll feel more empowered than ever when you start achieving them.)

Strategy #3: Curate your environment.

Take control of the parts of your environment that feed the body-image obsessed wolf. Starve that beast wherever you can.

Here are some ideas:

▶ Unfollow social media accounts that prey on insecurity or promote unrealistic ideals. Follow more that are body-neutral, or inspire other aspects of your personality (like comedy, or crafting).

▶ See what it’s like to reduce your exposure to your own appearance. This can look like having fewer mirrors (or covering some up for a period of time), or turning off the self-view on Zoom.

▶ Consider ditching the scale. Most people struggle to stay “neutral” about whatever number that shows up.

▶ Set boundaries around body talk. Some environments are rife with commentary about body hang ups or goals. If someone begins talking about their new weight loss diet or “disgusting gut,” try changing the topic, or just exit the conversation. Eventually, people will realize you’re not the right audience.

Strategy #4: Find your people.

Body neutrality won’t be the most common approach you’ll run into in the fitness world.

But, intentionally seeking out and surrounding yourself with more body neutral folks can keep you from constantly getting sucked back into an appearance-centric mindset.

There are body neutral, body positive, or HAES (health at every size) community groups all over social media and the internet, and this can be parlayed into finding local groups near you too.

Seeking out these spaces will only provide more support—and positive momentum—as you pursue a more body neutral approach.

Strategy #5: Strive for improvement, not perfection.

You don’t need to be a body-neutral icon or master. The expectation is not that you 100 percent divest from focusing on your appearance.

Body neutrality exists on a continuum.

Assess where you are right now in terms of how appearance-centric you are when it comes to health and fitness. If all your eggs are in the “aesthetics basket,” then even taking one metaphorical egg out (and say, putting it in the “gardening” basket) is progress.

Use the list of suggestions above to set some small goals, and just begin where you can.

You might always care about your appearance (maybe even more than average), but if it’s progress from where you started, you’re winning.

What life on “the other side” looks like

Even after sharing all of this, I won’t sit here and lie to you by saying I’m pure-bred body-neutral, all the time.

But I like to think I’ve grown a lot since my days of hiding out inside during “fat days.”

I’m better at doing the things I love, even when I don’t feel confident in my body.

I’m better at wearing comfortable clothing when I don’t feel good about my body— instead of cramming myself into something that’s too tight and suffering all day.

And, I’ve expanded the way I see fitness for myself and my clients, focusing more on feel and function, rather than achieving a certain look.

For me, this is progress.

Yours might look different.

Be kind to yourself, and acknowledge that you might be working through decades of programming. Body neutrality sure isn’t a quick fix, but the lasting freedom, joy, and genuine sense of self-worth it offers is worth it.

If you’re a coach, or you want to be…

You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.

If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. (You can enroll now at a big discount.)

Ever wondered if you could turn back time? While we can’t literally stop the clock, there is a way that we can slow down aging. And the good news is that doing everyday, simple habits can make a big positive impact. 

I keep track of my health through lab testing with Function Health. One test I recently took with them gave me a fascinating look into something called biological age. As it turns out, it’s very different from your actual age in years. My chronological age is 38, but my biological age came back as 21.7. 

And of course, the results piqued my interest! I looked into the different factors this test looks at and what I may be doing that contributes to a lower biological age. The bottom line is that there are things we can do to improve how our cells age as we get older. 

An Overview of Biological Age

In this post, I’ll walk through what biological age really means and how it’s measured (especially in the test I did). I’ll also dive into the lifestyle factors I believe contributed to a lower biological age. Whether or not you ever take a test like this, I truly believe we all have the ability to support cellular health and age with vitality.

Biological Age vs. Chronological Age: What’s the Difference?

Chronological age is just the number of birthdays we’ve had and is a fixed number. Biological age, however, is a measure of how well our body is functioning at a cellular level. It takes into account how fast (or slow) we’re aging on the inside.

The gold standard for measuring biological age is a DNA methylation test. This looks at how your genes are expressing themselves based on chemical markers. While this test is fascinating and considered very accurate, it’s also relatively expensive and not super accessible yet.

The Function Health test I did doesn’t use methylation, but instead analyzes a wide range of biomarkers from a simple blood draw. While it’s not the gold standard, I like that it’s comprehensive, repeatable, and still offers very helpful insights. It also lined up with what I know about my own health journey and how I feel on a day-to-day basis.

How I Measured My Biological Age 

The biological age test I did looked at nine different biomarkers that together give a snapshot of how the body is aging. These include markers related to liver and kidney health, inflammation, immune response, nutrient status, and blood sugar regulation.

Albumin

The first one is albumin, a protein made by the liver that plays a role in transporting nutrients and maintaining fluid balance. It’s something hospitals often monitor in recovering patients, and it turns out it’s also a useful marker for overall cellular health. 

I suspect that things like getting enough high-quality protein and staying hydrated with minerals played a big role in my healthy albumin levels. I also do a lot of liver support through things like sauna, castor oil packs, and bitter herbs. 

Creatinine

Another key marker was creatinine, which gives insight into kidney function. This one may be influenced by hydration and toxin load. Over the years, I’ve been really mindful of focusing on getting enough minerals, staying hydrated, and reducing environmental toxins. I choose clean household and beauty products, filter our water, and use gentle detox supplements like Zeolite. 

I also make it a point to sweat daily, either through exercise or sauna. Plus, I pay close attention to hydration by adding minerals to my water throughout the day.

Blood Sugar

Glucose was another important factor, since blood sugar regulation plays a major role in aging. I’ve shared before how I prioritize protein at every meal, especially in the morning. I also try to avoid refined sugars and opt for balanced meals. Movement after meals, particularly walking, makes a huge difference for me. 

I’ve also noticed that sunlight, especially morning light, supports better blood sugar regulation for me. Sunlight helps set our circadian rhythms, which positively influences insulin sensitivity.

Inflammation

Inflammation is also a big piece of the puzzle, and one of the markers the test looked at was high-sensitivity C-reactive protein (hs-CRP). This is one of those numbers you want to keep low, and this test is more sensitive than a standard CRP test.

For me, regular sauna use has made a noticeable difference. I also use anti-inflammatory foods and supplements, occasionally fast, and rotate in omega-3s and other anti-inflammatory tools like Fatty15. These practices aren’t just about lab numbers, they’re about feeling good and giving my body a break from low-grade inflammation.

Lymphocytes and Immune Health

There were other markers too, like lymphocyte percentage (an indicator of immune function). I focus on gut health and make sure I’m getting enough fiber and leafy greens to help with this. Just Thrive’s probiotic is my go-to supplement for gut health. Vitamin D from the sun and getting enough zinc also play a big role in supporting a good immune system here.

Other Health Markers

Another marker the test measures is MCV, which reflects nutrient status, like B12 and folate. I think eating nutrient-dense foods plays a key role in this one. The test also looks at RDW, red blood cell variability that may point to stress or micronutrient issues. Supporting gut health, getting enough sun for natural vitamin D, and including a variety of nutrient-dense foods have all likely helped keep those numbers in a healthy range.

The test also looked at white blood cell count for immune health. Factors like sleep, stress, and detox support are key here. And lastly, they look at ALP, which points to liver, bone, and bile health. I’ve been using bitters lately (also from Just Thrive), which help support the liver and detox. NAC and glutathione may also be helpful for those ALP numbers. 

What I Believe Helped Me Lower My Biological Age

Looking at all the data and thinking back on what I’ve done in recent years, a few key patterns emerge. I didn’t add all of these things at once, far from it. It’s been a slow layering of habits over time, with plenty of trial and error. But a few principles really stand out.

Nutrition

The first is nutrient density. I focus on getting a lot of protein and micronutrients in the morning, ideally within an hour of waking and before caffeine. I’ve found that when I hydrate with minerals, get natural sunlight, and eat a nourishing breakfast early in the day, everything else seems to fall into place more easily—my energy, my blood sugar, even my mood.

Another important piece is blood sugar regulation. Imbalanced glucose levels can indicate inflammation in the body. For me, that means eating plenty of protein and cutting out processed foods and refined sugar as much as possible. I also make movement after meals a regular part of my day. 

I’ve experimented with wearing a continuous glucose monitor (CGM) to see what works for me, and it’s been eye-opening. I now know that even small changes, like walking after lunch or not snacking late at night, can have a big impact.

Solar Powered

Sunlight might be one of the most underrated tools in our wellness toolbox. I like to joke and say that I’m solar powered! Morning sunlight helps set circadian rhythms and improves energy, mood, and hormone balance. Midday sun supports vitamin D and mitochondrial health. 

I try to get outside first thing in the morning and again around midday whenever possible. And no, I don’t overdo it or burn, but I also don’t fear the sun the way we’ve been taught to.

Movement and Exercise

Movement is another huge pillar. I walk daily, sometimes with a weighted vest, and I lift weights a few times per week. Strength training has been a game-changer, not just for how I look but for how I feel. As Dr. Gabrielle Lyon says, “Muscle is the organ of longevity,” and I’ve come to really believe that.

Then there’s recovery. I sauna a few times per week, support my sleep like it’s my job, and make time for joy, relationships, and rest. I’ve also worked hard to learn how to slow down, enjoy life, and not always be in “go” mode.  I believe this has had just as big an impact on my biology as anything else.

Supplements For Healthy Aging

On the supplement side, I focus on quality supplements and rotate based on what my body needs. Methylated B vitamins, minerals from all sources, broad-spectrum magnesium, omega-3s, glutathione, and collagen are my staples. I also support methylation with choline-rich foods and supplements and sometimes trimethylglycine or zinc, depending on my labs and how I’m feeling.

Mind-Body and Epigenetics

We’re learning more and more about how our thoughts, emotions, and beliefs affect our biology. Books like The Biology of Belief explore how powerful our minds are when it comes to gene expression and overall health. I’ve seen this in my own life too. When I’m more grounded, grateful, and emotionally balanced, my physical health reflects it.

We can’t always control our circumstances, but we can create habits, routines, and internal stories that support our biology instead of working against it. I really believe that our emotions, relationships, and mindset are part of the health equation. Maybe even one of the most important parts.

Aging Well From the Inside Out

Biological age is just a number, and while it’s exciting to see that number go down, what really matters is how we feel and function. For me, tracking things like HRV, glucose, and inflammation has been helpful. However, it’s not about perfection; it’s about tuning into what helps me thrive.

I’ll likely retest every 6 to 12 months to see how my biological age shifts with different habits and seasons and to keep a pulse on things. But no matter the number, I’ll keep focusing on the basics: nutrient-dense food, good sleep, sunlight, joyful movement, real connection, and rest.

If you’re interested in trying a biological age test, you can check out the one I used through Function Health. But you don’t need a test to start supporting your health at a cellular level. Begin with what’s simple and sustainable. Hydrate (with minerals!), eat real food, get sunlight, sleep well, and move your body. The rest can be layered in over time. 

Ultimately, age is really just a number and how we live matters more than how many candles are on our birthday cake.

Have you ever tested for your biological age? Leave a comment and let us know!