Honestly, we’ve all seen the photos. Whether it’s a paparazzi shot on a New York City sidewalk or a high-glamour editorial for Vogue, the conversation around the Emily Ratajkowski body usually starts and ends with "genetics." People look at her and see a finished product—a collection of proportions that seem almost mathematically impossible. But if you actually listen to what she’s been saying for the last few years, especially since the release of her book My Body, you realize that the world’s obsession with her physical form is something she views with a mix of savvy business sense and genuine exhaustion.
She isn't just a model. She’s a woman who has spent over a decade analyzing how her own skin and bone are used as currency in a system that both rewards and punishes her for it. It’s kinda wild when you think about it. We see a set of abs; she sees a complex, often frustrating, negotiation of power.
The "Carnivore" Diet and the Myth of Deprivation
If you’re looking for a 1,200-calorie-a-day meal plan, you won't find it here. Emily has been vocal about the fact that she doesn't believe in restrictive eating. In several interviews, most notably with Elle and Harper’s Bazaar, she has described herself as a "carnivore." She craves iron. She likes meat.
- Morning Ritual: She usually starts her day with black coffee and a kouign-amann—a buttery, sugary Breton pastry—from Blacktop Coffee in LA.
- Lunch: Usually a sandwich or a salad, but always with protein.
- Dinner: She’s a fan of ordering in (Postmates is a frequent flyer for her) or cooking at home to control salt and sugar. Thai and Indian food are her go-tos.
The "secret" isn't a secret at all. It’s balance. She’s admitted that when she’s on set, the catering is "too easy to go crazy on," so she tries to be mindful. But she isn't the type to skip dessert. She treats cupcakes and croissants as a necessary break, not a failure of will. This approach is refreshing, but let’s be real: it’s also backed by a metabolism that most of us would trade a kidney for.
Why She Skips the Gym
One of the most surprising things about the Emily Ratajkowski body is that it isn't built in a traditional gym. She’s explicitly stated she doesn't have a personal trainer. She told InStyle that she’s "not a big gym person."
Instead, her fitness is almost entirely lifestyle-based. She hikes in Los Angeles. She takes long walks with friends. She goes to a yoga studio near her house maybe once a week. She’s even joked that if she goes to a gym alone, there’s a 50/50 chance she won't actually work out. She needs the social accountability of a class or a friend.
This lack of a grueling, "no-days-off" regimen suggests that for Emily, movement is about mental clarity and sleep quality rather than chasing a specific body fat percentage. She’s noted that working out helps her brain finally rest, which is a big deal for someone who admits to being "always on her phone."
The "Scary" Reality of Professional Thinness
It’s not all pastries and sunset hikes, though. There is a darker side to the industry's demand for her physique. In a 2023 episode of the podcast High Low with EmRata, she got incredibly candid about a period where she dropped to 100 pounds.
She was going through the breakdown of her marriage and was "not OK." But here’s the kicker: she was booking more work than ever.
"I got so thin... and I was working a lot. Make your judgments about the industry based on that."
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This is the nuance people miss. While the public praises the Emily Ratajkowski body for its "perfection," Emily herself highlights how the industry often rewards women when they are at their most physically and emotionally fragile. She’s described being looked up and down by casting directors like a piece of equipment. It’s a dehumanizing process that she’s had to "toughen up" to survive.
Botox, Fillers, and the "Natural" Question
People love to speculate about plastic surgery. It’s basically a national pastime. Emily has addressed this head-on, particularly regarding her lips. During her pregnancy, she faced accusations of getting lip injections. She shut that down by explaining the physiological reality of pregnancy—blood volume increases by 50%, which causes swelling.
However, she isn't a "natural beauty" purist. She told Glamour UK that she gets Botox.
"My face still moves, which I am quite proud of, but I’m not scared to use what’s out there," she said. It’s an honest take. In an industry where looking "ageless" is a job requirement, she’s choosing to be transparent about the maintenance involved rather than pretending it’s all just green juice and good vibes.
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Reclaiming the Narrative
The most important takeaway from Emily’s evolution isn't her waist measurement; it’s her realization that her body is a tool she can use, but it doesn't define her value. In My Body, she writes about the "disassociation" she felt for years—treating herself as a "sight" to be consumed by others.
Motherhood changed things. Having her son, Sylvester, shifted her perspective. She’s mentioned that she cares "a whole lot less" what people think now. If she wants to wear something "desperate" or post a suggestive photo, she does it because she wants to, not because she’s seeking the validation of the male gaze. She’s recognized that while beauty is a currency, it’s a volatile one.
Actionable Insights for a Healthier Body Image
If you’ve been scrolling through EmRata’s Instagram and feeling "less than," here is the reality check you need to move forward:
- Acknowledge the Genetic Lottery: Emily has stated herself that her look is an "outlier." Comparing your "day one" to her "genetics + professional lighting + career-long maintenance" is a losing game.
- Focus on Function Over Form: Take a page from her book and prioritize movement that helps you sleep and feel better mentally. If you hate the treadmill, don't go. Find a hike or a yoga class you actually enjoy.
- Audit Your Feed: If looking at certain celebrities makes you feel bad about your own skin or weight, hit unfollow. As Emily points out, the industry thrives on you feeling like you need to "fix" something.
- Eat for Energy, Not Just Aesthetics: The "carnivore" approach works for her because she listens to her cravings for iron and protein. Pay attention to what your body actually needs to function, rather than following a "one size fits all" diet.
- Demand Nuance: Remember that a person can be both a "sex symbol" and a deeply intellectual writer. Don't box yourself in, and don't box others in based on their physical appearance.