32. the impact of “stay small, be better” culture on eating disorders with Emilia Galvez

“Stay small, be better” isn’t just a phrase, it’s a cultural value many people absorb long before they understand its consequences.

In this episode, your host Kait, and episode guest Millie examine how early body-based expectations, especially in performance-driven environments like sports, contribute to the development and persistence of eating disorders. From subtle comments to explicit rules, many people learn that success, discipline, and worth are tied to minimizing their bodies.

We talk about how this message becomes internalized, why it feels reinforcing rather than harmful at first, and how it continues to show up even in recovery. This is a conversation about culture, not blame, and about understanding the roots of eating disorders so we can interrupt them more effectively.

Episode takeaways:

• There was a lot of talk around our bodies at a young age.

• We were told to stay small for better performance.

• There was an emphasis on not having a womanly body.

• The pressure to conform to certain body standards starts early.

• Childhood experiences shape our perceptions of body image.

• Performance in sports was linked to body size.

• Societal expectations can harm self-esteem.

• The conversation reflects on the impact of these pressures.

• Understanding these issues is crucial for mental health.

• Awareness can lead to better support for young girls.

Episode Guest: Emilia Galvez (Millie) is a nutrition and food science student and eating disorder recovery advocate with lived experience of an eating disorder.. She is part of the non-profit The RecoverED Project and an ambassador for Project HEAL, and is passionate about making recovery feel more human, accessible, and compassionate.

Interested in 1:1 recovery coaching with Kait?

👉🏼 Book your FREE Discovery Call for 1:1 recovery coaching

Connect with Kait

👉🏼 @bitebybiterecovery & @bitebybitepodcast

👉🏼 bitebybiterecovery.org

🍒 Recovery resources

Connect with Millie

👉🏼@milslives

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