Social media is a double-edged sword for those in eating disorder recovery. While it can provide a sense of community, it is also a breeding ground for toxic trends disguised as self-improvement. One of the most pervasive movements currently dominating TikTok and Instagram is the “Glow Up” trend. At Lutz & Alexander Nutrition Therapy, we work with many clients who find these images and videos incredibly triggering. Our goal is to help you cut through the clutter of confusing and alarming nutrition messages to find a way of being that actually works for your mental health.
The Dark Side of the “Glow Up”
On the surface, a “glow up” sounds positive. It implies personal growth, better skincare, or finding a personal style. However, in the world of social media, “glowing up” is almost always synonymous with weight loss and the pursuit of a specific, thin ideal. These trends often feature “before and after” photos that serve as diet culture red flags, suggesting that a person’s value and happiness are tied to a smaller body size.
For someone in recovery, these images can feel like a direct assault on their progress. Healing our relationship with food can often feel like swimming against a swift current, and social media trends often act as that current, pushing you back toward disordered thoughts. We believe that your body is your most powerful ally, not a project that needs to be constantly “optimized” to meet an ever-shifting societal standard.
Identifying Diet Culture Red Flags
To protect your recovery, it is essential to become a critical consumer of media. Here are some common red flags to look for when scrolling:
- “What I Eat in a Day” Videos: These often promote restrictive eating patterns under the guise of “wellness” or “aesthetic” living.
- Focus on the Body Creators who frequently film themselves in ways that emphasize a flat stomach or “thigh gap” are often engaging in “body checking”, which can be contagious and triggering for viewers.
- Glorifying “Clean” Eating: Promoting a rigid hierarchy of “good” versus “bad” foods is a hallmark of disordered eating and can lead to orthorexia.
- Focus on Transformation: Any content that suggests your body is a project that needs to be transformed is rooted in weight bias.
Our Registered Dietitian Nutritionists have a unique passion for helping people identify these harmful messages. We practice exclusively with a non-diet, weight-inclusive approach, which means we reject the idea that you need to change your body to be worthy of respect, health, or peace.
Protecting Your Peace in Recovery
If you find yourself spiraling after spending time on TikTok or Instagram, it is time to curate your digital environment. Your recovery deserves a space that supports full recovery and reinforces the cultural ideas that sustain it.
- Unfollow and Mute: You have full permission to unfollow any account that makes you feel poorly about your body or your eating habits. This includes fitness influencers, “wellness” gurus, and even friends who post frequent diet talk.
- Follow Weight Inclusive Creators: Seek out accounts that align with Health at Every Size (HAES®) and Intuitive Eating principles. Look for creators who celebrate body diversity and provide weight-inclusive health information.
- Set Boundaries with Technology: Limit your scrolling time, especially during vulnerable moments like meal times or right before bed.
- Practice Media Literacy: Remind yourself that social media is a highlight reel. Most “glow up” photos involve professional lighting, specific angles, and heavy filtering.
Reclaiming Joy and Freedom
We believe in full recovery. Recovery is not just about stopping disordered behaviors; it is about reclaiming joy and freedom in eating so that you can live your best life. This freedom includes being able to exist in the world without feeling the constant pressure to transform or “glow up” or shrink yourself.
At Lutz &Alexander, you can work with your dietitian to curate a social media feed that supports your recovery. We also offer nutrition groups led by our Registered Dietitians, where you can discuss these social media pressures with others on a similar journey. Connecting with a community that values your true identity over your appearance can make all the difference in maintaining your recovery.
Is diet culture prominent in your school or group?
Have one of our Registered Dietitians come to talk to your group! We have an excellent presentation titled Navigating Nutrition in a Social Media World that will help students, parents, and young adults approach social media more intentionally.
We Meet You Where You Are
Whether you are struggling with a recent trigger or have been battling diet culture for years, we are here to support you.
If you are looking for a safe space to navigate the pressures of modern diet culture in Raleigh, Charlotte, or beyond, we invite you to reach out. Wherever you are on your journey, we would love to get to know you and help you find peace with your body.