Bury the Diet, Raise the Real You

Diet culture has built an empire on shame — convincing people that their worth lives and dies on a number, a meal plan, or the size of their jeans. In this first step of October’s unapologetic living journey, Dr. Julia Bowlin rips the mask off those lies and shows how to finally bury what’s been burying you.

This episode takes you straight into the truth: your struggles with food and your body aren’t failures — they’re signals. And when you learn how to work with them instead of against them, you rise stronger, bolder, and unapologetically real.

Inside This Episode

• Why the word “diet” got hijacked — and how to reclaim it.

• The raw difference between guilt and shame, and how shame keeps the cycle alive.

• The 3 A’s framework (Awareness, Acknowledgment, Authority) to shut down shame’s script.

• Hypnotherapy moments to rewire old patterns:

  • Swish Pattern — trade shame snapshots for authority on repeat.

  • Compassionate Witness Visualization — anchor fierce compassion so your nervous system finally exhales.

This isn’t about shrinking yourself. It’s about rising into the real you.

Key Practices to Take Away

• Catch shame in the act and run it through the 3 A’s.

• Use the Swish Pattern to rewrite the mental movie playing in your head.

• Anchor compassion with a simple hand-over-heart ritual that rebuilds trust day by day.

Next Episode Teaser

Episode 2: The Death of Old Habits: A Season of Release. The habits that look like control but actually drain your power? We’re cutting those loose and rewriting what consistency really means.

Sorry There Is No Download For This Episode’s (but check out some of the past worksheets in previous episodes)

Resources & Links

• Connect with Dr. Julia: LinkTree 

• Follow on Facebook  | Instagram  | Twitter  | LinkedIn 

• Visit the website: www.JuliaBowlinMD.com 

References — Top 10 Sources

1. Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead.

2. Gilbert, P. (2010). Compassion Focused Therapy. Routledge.

3. Neff, K. D. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself.

4. Fairburn, C. G. (2008). Cognitive Behavior Therapy and Eating Disorders. Guilford Press.

5. Polivy, J., & Herman, C. P. (2002). If at First You Don’t Succeed: False Hopes of Self-Change. American Psychologist, 57(9).

6. Resnick, M. D., et al. (1997). Protecting Adolescents From Harm: Findings From the National Longitudinal Study on Adolescent Health. JAMA.

7. Linehan, M. (2014). DBT Skills Training Manual. Guilford Press.

8. Miller, W. R., & Rollnick, S. (2012). Motivational Interviewing: Helping People Change.

9. Beck, J. (2011). Cognitive Behavior Therapy: Basics and Beyond.

10. Kross, E., & Ayduk, Ö. (2017). Self-Distancing: Theory, Research, and Current Directions. Advances in Experimental Social Psychology.

Listener Invitation

Share this episode with someone who’s ready to quit the cycle and rise into the real version of themselves. Together, let’s reach 100 people in 100 days with Mindset Medicine.