Bite Size Nutrition Podcast with Gillian Bennett
Actionable tips to help you improve your relationship with food and body, so you can live a full, meaningful life. Learn how to eat without fearing food, stressing over macro counts, or feeling like your body is never good enough. Podcast for nutrition coaches: The Confident Coaching podcast Connect w/ me on Instagram: https://www.instagram.com/bitesizenutri
Mon, April 28, 2025
#170: why your morning mirror check needs to stop
In this episode, you'll learn about body checking and why common behaviors like inspecting photos, pinching body fat or even stepping on the scale keep the cycle of food obsession, insecurity and on/off dieting going. Download the free ADAPT guide mentioned in the episode: https://bitesize.kit.com/adapt Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Wed, April 16, 2025
#169: 38 lessons for 38 years (my birthday bonus episode)
In this episode I'm sharing some quick fire lessons I've learned in my 38 years of life- listen to pick up a couple nuggets of wisdom that might be helpful for you in your life journey... and share your own nugget of wisdom in the comments or on Instagram! Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
Mon, April 07, 2025
#168: overcoming boredom eating
If you're a boredom, stress OR emotional eater, this one is for you. Let's shift how you think about boredom eating, and help you explore what's actually happening and what you can do to break the cycle of boredom eating. Enquire about 1.1 coaching: https://bitesize.es/contact Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, March 31, 2025
#167: how to feel more 'chill' around food (especially in social situations)
In this episode you'll learn the root of why you feel anxious eating in social situations, and what needs to change to feel more at ease enjoying your life without food thoughts or anxieties getting in the way. Get the food rule tracker: https://bitesize.kit.com/foodrules Enquire about 1.1 coaching: https://bitesize.es/contact Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, March 24, 2025
#166: an unexpected way to improve your relationship with food/body
In this episode, you'll learn why trying a new hobby or activity can help you stop thinking about food or your body all the time, and how to get over that little voice in your head that keeps you from doing new things. Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Access the free 3 day Food Noise Fix: https://bitesize.kit.com/foodnoise Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, March 10, 2025
#165: worried you'll fall back into old 'bad' habits if you stop tracking?
In this episode, you'll learn how to shift away from macros without falling back into hold habits, why in the past a weekend away from macros may have led to 'going overboard', and how structure and support can make it SO much easier to develop the skills you need to trust yourself to eat without tracking every bite. Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Schedule a free discovery call: https://l.bttr.to/glSy2
Mon, February 24, 2025
#164: what's changed in my life as a result of improving my relationship with food
Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Send me a DM and let me know how you liked this episode: https://www.instagram.com/bitesizenutri Access the free 3 day Food Noise Fix: https://bitesize.kit.com/foodnoise In this episode I share what in my life has changed as a result of working on my relationship with food, what surprised me the most, and what I was SURE wouldn't happen, but did. For so long, I tracked, planned, obsessed...telling myself it was just “discipline” "commitment"... and I was praised for it. But no matter how 'good' I looked, it was never enough. In this episode, I’m sharing what changed when I actually started working on my relationship with food... how I went from structuring my entire life around food and weight to actually living. We’re talking about: 🔥 How food stress used to control everything (travel, social life, grocery shopping) 🔥 Why my weight is more stable now that I’m not micromanaging every bite 🔥 The unexpected ways this work changed my relationships... including how I met my partner And if you're feeling stuck in the food noise, I have 5 coaching spots open this month—check the show notes for details! 🎧 Listen now.
Mon, February 17, 2025
#163: the six pillars of Bite Size Nutrition coaching
In this episode, I share the six pillars of my coaching programs, why these pillars are so important, and how each one fundamentally changes your relationship with food and your body. Inside you'll also hear more about what kind of results the clients I work with have experienced in coaching, and why meaning and purpose is a key part of the process. Find 1.1 coaching details and schedule a free discovery call: https://bitesize.es/coaching-2/ Access the free 3 day Food Noise Fix: https://bitesize.kit.com/foodnoise
Mon, February 03, 2025
#162: from nonstop dieting to building a values-aligned life with Kerry (my coaching client)
In this episode, you'll hear Kerry's story- from dieting in high school, obsessing over food and exercise to living a life that aligns with her values. Kerry's history with food/body and why her identity was tied up in dieting for so long why Kerry didn't believe that mindful eating could work for her the skills Kerry learned that help her appreciate her body in a completely different way how Kerry discovered her emotional eating tendencies after years of thinking it was just 'boredom' or self control the power of compassion and how Kerry learned to be compassionate towards herself, her body and her emotions Learn more about 1:1 coaching (and schedule a free discovery call): https://bitesize.es/coaching-2/ Connect with me on Instagram: https://www.instagram.com/bitesizenutri Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
Mon, January 20, 2025
#161: four questions to ask yourself if you're food obsessed
If food feels like it’s always on your mind, you’re not stuck this way. In this episode, I’ll walk you through four key questions to help you uncover why—and what you can do to start thinking about food less. Ready to take your next step? Find details for 1:1 coaching and schedule a free Zoom chat in the show notes. If this episode helped, please leave a rating or share it! Links & Resources: Book a free discovery call here: https://l.bttr.to/glSy2 Learn more about my 1:1 coaching services: https://bitesize.es/coaching-2/ Follow me on Instagram: @bitesizenutri
Mon, January 06, 2025
#160: to diet or not? how to know what's right for you when everyone is talking about weight loss
It’s the new year, and weight loss talk is everywhere. This episode isn’t about whether you should or shouldn’t diet- it’s about building the self-trust to make choices aligned with your values, no matter the noise around you. We’ll explore how to: Recognize external pressure vs. your true desires. Use your values to guide your decisions. Set goals rooted in self-care, not external validation. Whether you’re navigating diet talk or just wanting to feel more confident in your ability to choose what's right for YOU, you'll love this one. 🎧 Resources: Free values guide: https://bitesize.kit.com/values 1:1 Coaching: https://bitesize.es/coaching-2/ Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, December 23, 2024
159: rushing, busy-ness, and how slowing down supports your relationship with food
Shift your mindset from 'I can't slow down, too much to do' to 'this is how I can create space'... and notice how it shifts your relationship with food. In this episode we discuss fears of slowing down and the emotions that might come up, and how to approach slowing down when you have a LOT of sh*t to get done. Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Free mindful eating guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri Listen to the Confident Coaching Podcast: https://podcasters.spotify.com/pod/show/gillian-bennett5
Mon, December 09, 2024
#158: getting to the root of your unhelpful habits
Understand WHY you do the things you do with food and your body, and learn the questions you need to be asking yourself to get out of the cycle of doing the same things over and over again Get on the 1.1 coaching waitlist: https://bitesize.kit.com/eac16a9dd1 Listen to the Confident Coaching Podcast: https://podcasters.spotify.com/pod/show/gillian-bennett5 Free mindful eating guide: https://bitesize.ck.page/cemc weekly coaching tips to help you support clients with non macro focused methods: https://bitesize.ck.page/coach Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, November 25, 2024
157: the truth about protein intake
Why you likely don't need as much protein as Suzy Fitness says you do, how to break the 'protein in everything' mindset, and why eating a croissant is sometimes exactly the right choice for you health wise. Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Free mindful eating guide: https://bitesize.ck.page/cemc Listen to the Confident Coaching Podcast: https://podcasters.spotify.com/pod/show/gillian-bennett5 Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, November 11, 2024
156: enjoy holiday treats without obsessing or overthinking this year
Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Listen to the Confident Coaching Podcast: https://podcasters.spotify.com/pod/show/gillian-bennett5 Mindful eating guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, October 28, 2024
#155: "I'll feel better about my body when I lose weight"
Learn what is within your power to control when it comes to building confidence in yourself and reducing your focus on appearance for self worth. Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Free mindful eating guide: https://bitesize.ck.page/cemc Listen to the Confident Coaching Podcast: https://podcasters.spotify.com/pod/show/gillian-bennett5 Get on the coaches' email list for free weekly coaching tips and trainings: https://bitesize.ck.page/coach Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, October 14, 2024
#154: Q+A: Can food rules ever be a good thing?
You'll hear a question from one of my clients around food rules and all or nothing thinking, why food rules are never helpful, and how to shift from rules to guidelines. Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Listen to the Confident Coaching Podcast: https://podcasters.spotify.com/pod/show/gillian-bennett5 Free mindful eating guide: https://bitesize.ck.page/cemc Get on the coaches' email list for free weekly coaching tips and trainings: https://bitesize.ck.page/coach Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, September 30, 2024
#153: how to make transitions into new seasons of life feel easier
In this episode: what to focus on when transitioning from one season of life to the next why uncertainty isn't something to fear how to feel more comfortable with change what to focus on instead of creating the 'perfect' plan The Confident Coaching Podcast: https://open.spotify.com/show/5l2OrGVcZT7RVcseA3JvS3?si=5c2a8fc3fa144ced Connect with me on Instagram: https://www.instagram.com/bitesizenutri Waitlist for 1.1 coaching: https://bitesize.ck.page/eac16a9dd1 Learn more about 1:1 coaching and join the waitlist https://bitesize.es/coaching-2/
Thu, September 19, 2024
A very very exciting announcement!
Presenting The Confident Coaching Podcast! Biweekly episodes for online and in person coaches to develop their communication skills, learn non-macro focused nutrition coaching methods, and build a coaching practice you can be proud of. Follow CCP here: https://open.spotify.com/show/5l2OrGVcZT7RVcseA3JvS3?si=23ba70b757f14a01
Tue, September 17, 2024
#152: a tip for getting out of your own head at social events or while eating out
In this episode you'll hear a snippet of a conversation with a client about her worries surrounding meals out, and a tip to think about food less when out to eat. Join my weekly coaching tips email for coaches: https://bitesize.ck.page/coach Download the mindful eating workbook/guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
Mon, September 09, 2024
#151: how to date when you don't love what you look like
In this episode, Coach Jess Dalglish and I discuss... how body beliefs hold us back from the kind of connection we want what to do if you feel like you have to lose weight in order to date our lightbulb moments for realizing that being super lean wasn't aligned with who we wanted to be how to explore human connection outside of appearance a new way to think about rejection You can find Jess on Instagram HERE Join my weekly coaching insights email for coaches: https://bitesize.ck.page/coach Free mindful eating workbook/guide: https://bitesize.ck.page/cemc Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, September 02, 2024
#150: why you think about food all the time (+ what to do about it)
In this episode you'll learn the most common drivers of food preoccupation as well as the 4-ish step process I walk clients through to help them reduce how much brain space and time they spend thinking about food. Confident Eater details: https://bitesize.es/the-confident-eater/ Connect with me on Instagram: https://www.instagram.com/bitesizenutri Join my weekly coaching tips email list: https://bitesize.ck.page/coach
Mon, August 26, 2024
#149: overcoming the fear of letting go of control around food + the actions and beliefs that support food freedom
In this episode you'll learn how to overcome the fear of letting go of control around food, and why past attempts at 'I'll just eat whatever I want' haven't gone as well as you would have liked. This is a great one for coaches as well to understand their client's fear of eating more food, and some of the behaviors that can be helpful in reducing fears. Join the TCE waitlist and save $100 here: https://bitesize.ck.page/tcewaitlist Join my weekly coaches' coaching tips email list: https://bitesize.ck.page/coach Free mindful snacking guide: https://bitesize.ck.page /snack Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
Mon, August 19, 2024
#148: the missing piece to most nutrition and fitness 'journeys'? (identity, self concept, and taking realistic action)
You'll finish this episode believing in your ability to change. This might be the most 'inspiring' episode I've recorded- you'll learn how who you tell yourself you are might be holding you back from who you want to become, and you'll learn how to use small, realistic action to shift your identity towards the kind of person you'd like to be. Learn more about TCE (and join the waitlist for $100 off!): https://bitesize.es/the-confident-eater/ Send me a DM to chat about TCE, coaching mentorship, or 1:1 coaching: https://www.instagram.com/bitesizenutri Download my free mindful snacking guide here: https://bitesize.ck.page/snack
Mon, August 12, 2024
#147: How do I talk to my partner about my struggles with food?
In this episode I answer the question: How do I communicate my disordered eating struggles to my boyfriend? I'm scared and don't know how to go about it! Learn more about group coaching for a better relationship with food: The Confident Eater program: https://bitesize.es/the-confident-eater/ Join the coaches' confident coaching tips email list: https://bitesize.ck.page/coach Free mindful snacking guide: https://bitesize.ck.page/snack Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, August 05, 2024
#146: is 'I'll be happy when...' the reason we struggle to be happy NOW? w/ eating disorder therapist Saskia Aufenacker
In this episode.. what embodiment is and why it's so important for your relationship with food why 'I'll be happy when' might be the root of why you're not happy now our definition of a healthy relationship with food and body why your brain loves all or nothing thinking the role of patience in learning new ways of being how to see your body in a caring way what 'scope of practice' means as a health professional Follow Clinica ART on Instagram: https://www.instagram.com/clinica_art/ Join the coaches' confident coaching tips email list: https://bitesize.ck.page/coach Free mindful snacking guide https://bitesize.ck.page/snack Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, July 29, 2024
#145: how to stop letting your thoughts rule your actions w/ psychologist Daniela Hidrobo
Free body scan meditation: https://bitesize.ck.page/e2ba9dcfdb In this conversation with Daniela, you'll learn... why repressing emotions makes them harder to deal with how to stop letting your thoughts dictate what you DO how mindfulness helps you get OUT of autopilot mode how to start feeling your feelings the connection between self compassion and mindfulness and a LOT more. Find Daniela on Instagram: https://www.instagram.com/hidrobodaniela/ Or send her an email: danielahidrobo.dh@gmail.com Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Are you a coach? Join my client-centered coaching tips email list: https://bitesize.ck.page/coach
Mon, July 22, 2024
#144: How to make more mindful choices w/ food on vacation + Q+A from my Instagram stories
Free mindful eating workbook/guide: https://bitesize.ck.page/cemc Join the coaches' confident coaching tips email list: https://bitesize.ck.page/coach Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ In this episode you'll learn how to set yourself up for making mindful choices on your next trip (and the strategies that have worked for my clients!) You'll also hear answers to these questions: How can I help my client not freak out about the scale after gaining 2 pounds post vacation? How can I stay connected and present when I'm in social setting that trigger old ED thoughts? How do I practice mindfulness when I’m with other people around food? Prioritizing protein as a vegetarian while traveling is HARD! Not impossible but definitely challenging. (I turn this into a question)
Sun, July 14, 2024
#143: Reducing overthinking as a coach + why I don't love calories on menus
Join the coaches' email list: https://bitesize.ck.page/coach Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, July 08, 2024
#142: how to love your life even when you don't love what you look like
In this episode you'll learn how to wear the shorts or the bikini even without the 'perfect' body, using the ADAPT framework for managing negative body thoughts and feelings, and tools for you to build confidence even when you don't love your body. Join the coaches' confident coaching tips email list: https://bitesize.ck.page/coach Join my weekly newsletter list for insights on body image and improving your relationship with food https://bitesize.ck.page/newsletter Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Learn more about the Confident Coaching Mentorship: https://bitesize.es/mentorship/
Mon, July 01, 2024
#141: Mindful and intuitive eating differences, why I was a hater on Instagram, and what approaches for weight management actually work?
In this episode you'll learn the true definition of intuitive eating and what many of us are getting wrong, the difference between mindful eating and intuitive eating, what evidence we have to support mindful/intuitive eating practices, and how you can market non weight focused methods as a nutrition coach. (yup, there's A LOT in this one) Join the coaches' confident coaching tips email list: https://bitesize.ck.page/coach Learn more about group coaching (The Confident Eater program) here: https://bitesize.es/the-confident-eater/ Free mindful eating workbook/guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, June 24, 2024
#140: wish you could 'listen to your body'? Interoceptive awareness and tools for build a stronger mind-body connection
In this episode you'll learn why interoceptive awareness is the missing link to feel more at home in your body and confident in your eating habits, the connection between interoception and emotional eating, and how to start building a stronger connection and understanding of your body's cues. Download the free body scan meditation: https://bitesize.ck.page/e2ba9dcfdb Join the coaches' confident coaching tips email list: https://bitesize.ck.page/coach Free mindful eating workbook/guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Learn more about The Confident Eater group coaching program: https://bitesize.es/the-confident-eater/
Mon, June 17, 2024
#139: is stress the problem, or is it your MINDSET around stress? stress management tips and tools to adjust your 'stress mindset'
In this episode you'll learn about the concept of stress mindset, as well as actionable tips to start improving your coping skills in the face of stress. If you're a nutrition coach, you want to be on this email list: https://bitesize.ck.page/coach Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Connect with me on Instagram: https://www.instagram.com/bitesizenutri Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
Mon, June 10, 2024
#138: How I lost my period... and got it back again (my hypothalamic amenorrhea story)
In this episode, you'll learn more about what HA is, how I ended up losing my period, what kept me stuck in HA for a loooong time, and how I approached recovery. Recommendations : No Period, Now What by Nicola Rinaldi The Period Repair Manual by Dr. Lara Briden This WellFed Women episode: https://open.spotify.com/episode/1fehWpExPuFREhj3CL9Bbj?si=9wQKRMxMReCROSAY0MY_lw Links: Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Confident Coaching Mentorship details + waitlist: https://bitesize.es/mentorship/ Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
Mon, June 03, 2024
#137: Help! I'm seeing progress, but I'm worried I'll just end up losing it
In this episode, I share two client scenarios that came up this week around progress and fears that they won't be able to keep up the momentum, and actionable tips to get to the bottom of WHY you see or lose progress and what to do about it. Confident Coaching Mentorship details + waitlist: https://bitesize.es/mentorship/ Free mindful eating workbook/guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
Mon, May 27, 2024
#136: Coaches Q+A: My new client doesn't want to track macros... what should I do?
In this episode, you'll learn how to get started changing someone's eating habits for the better WITHOUT making them download a tracking app or weigh out everything with a food scale. Coaches' non-macro focused nutrition coaching tips email list: https://bitesize.ck.page/coach Confident Coaching Mentorship waitlist: https://bitesize.ck.page/ccmwaitlist Free mindful eating workbook/guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching
Mon, May 20, 2024
#135: Struggle with weekend or social event eating? Tips to eat more mindfully w/ a social life
In this episode, you'll learn a few beliefs and behaviors you can learn to support more mindful eating while out to dinner, travelling, or while eating in social environments. Details on the Confident Coaching Mentorship: https://bitesize.es/mentorship Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Free mindful eating guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, May 13, 2024
#134: Three habits for body + self confidence this summer
In this episode, you'll learn three habits you can start today that will support your body image going into summer (or really any season). Weekly coaches' email list w/ tips for non-macro based nutrition coaching: https://bitesize.ck.page/coach Confident Coaching Mentorship details: https://bitesize.es/mentorship/ Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Free mindful eating workbook/guide (NEW UPDATE!): https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, May 06, 2024
#133: Q+A: How can I help my client reverse diet from a mindful eating perspective?
In this episode I answer a question from one of my mentees around reverse dieting, hunger and fullness cues, and how mindful eating can support someone when their hunger cues don't match up with their nutrition needs. Free coaches email list: https://bitesize.ck.page/coach Learn more about coaching mentorship: https://bitesize.es/mentorship/ Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
Mon, April 29, 2024
#132: can't stop making excuses? how to take radical responsibility for your choices and outcomes
WARNING: we are NOT going to talk about how we all have the same 24 hours in a day in this episode (that's not my style) In this episode, you'll learn how to start accepting what you can't control and focus on what you can, so that you can feel more in control and in charge of your choices and outcomes in life, health and fitness. Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Learn more about mentorship for nutrition coaches: https://bitesize.es/mentorship/ For coaches: free mindful eating training + coaches email list: https://bitesize.ck.page/ccmme
Mon, April 22, 2024
#131: How to build self trust with food w/ Kelly Wright @kellywright.co
In this episode, you'll hear insights and tips to relieve the pressure to look or eat 'perfect', our struggles with 'trigger foods', the power of slowing down, and how to adjust your goals based on what you actually want from your life, your body and your eating habits. Connect with Gillian on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching with Gillian: https://bitesize.es/coaching-2/ Mentorship for nutrition coaches: https://bitesize.es/mentorship/ Connect with Kelly on Instagram: https://www.instagram.com/kellywright.co/ 1:1 coaching with Kelly: https://www.kellywright.co/
Mon, April 15, 2024
#130: thoughts on aging, timelines, and expectations of what life 'should' look like
It's my birthday episode! I share personal reflections and advice on how to handle the 'shoulds' and expectations around aging- and a couple mental skills that can help you enjoy the process of growing older just a little bit more. Wish me a happy birthday on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Coaches: help your clients begin a mindful eating practice: https://bitesize.ck.page/ccmme Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
Mon, April 08, 2024
#129: The importance of joy, fun and pleasure (MUST LISTEN if you struggle with emotional eating or evening snacking)
In this episode, you'll learn why a lack of fun, joy and pleasure can often contribute to our struggles with food and two ways to start incorporating more joy into your day to day. Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Coaches: free mindful eating training + coaches email list: https://bitesize.ck.page/ccmme Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Mon, April 01, 2024
#128: Why I don't drink anymore + tips for enjoying social occasions without alcohol
In this episode, you'll learn why I chose to give up alcohol, how I set boundaries around my drinking with others, and the big shift I made in social situations to feel more connected to others without needing a drink. You'll hear three reasons I chose to stop drinking, the fears I had about giving it up, and tips for developing a more intentional relationship with alcohol. Free mindful eating workbook/guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Coaches: stop getting ghosted in messages/check ins: https://bitesize.ck.page/ccmtraining Coaching Mentorship inquiry: https://forms.gle/TMjm33awjU7Juc767
Mon, March 25, 2024
#127: tips for overcoming all or nothing thinking (excerpt from a Confident Coaching Mentorship call)
In this excerpt from one of my mentoring calls, you'll learn: how our biases and beliefs distort our thoughts the most common patterns of thinking that we get stuck in if you're a coach, how to help clients bring more awareness to their thought patterns if you're NOT a coach, how to bring more awareness to YOUR thought patterns Coaches: stop getting ghosted in messages/check ins: https://bitesize.ck.page/ccmtraining Coaching Mentorship inquiry: https://forms.gle/TMjm33awjU7Juc767 Free mindful eating workbook/guide: https://bitesize.ck.page/cemc Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
Mon, March 18, 2024
#126: How to make shopping, buying clothes and getting dressed less of a mindf*ck
In this episode, I share a bit more about the relationship between body image and shopping for clothes, how to shift negative thoughts/feelings when shopping, and some tips for more enjoyable shopping and dressing. Connect with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Confident Coaching Mentorship details + waitlist: https://bitesize.es/mentorship/ Download the mindful eating workbook and guide https://bitesize.ck.page/cemc
Mon, March 11, 2024
#125: Why you overeat and what to do about it (+ the difference between overeating and a binge)
In this episode, you'll learn four common reasons for overeating, how to tell which reason applies to you, and actionable tips to reduce overeating and/or binge episodes. Connect with me on Instagram: https://www.instagram.com/bitesizenutri Confident Coaching Mentorship details + waitlist: https://bitesize.es/mentorship/ Coaching Mentorship inquiry: https://forms.gle/TMjm33awjU7Juc767 Download the free mindful eating guide and workbook: https://bitesize.ck.page/cemc Stay in touch with my weekly emails: https://bitesize.ck.page/newsletter
Mon, March 04, 2024
#124: Tips and tools to become more self compassionate (if you're hard on yourself, this episode is for you)
If you're super hard on yourself, beat yourself up, or struggle to treat yourself with the same kindness you show others, you need to listen to this ASAP. In this episode, you'll learn what self compassion is, how it can make achieving goals or maintaining motivation EASIER, and some tips to start practicing self compassion and become your own caring, loving friend that's always on your team. Follow me on Instagram: https://www.instagram.com/bitesizenutri Learn more about coaching/programs: https://bitesize.es/about-me/ Stay up to date with weekly emails: https://bitesize.ck.page/newsletter
Mon, February 26, 2024
#123: what you need BEFORE you attempt fat loss (again)
Trigger warning: if you do not want to listen to a conversation around fat loss, this is a good episode to skip! In this episode, you'll learn how to make fat loss easier, and why I encourage you to press pause on your goal to work on these skills FIRST. Listen to the very end- I've got actionable tips for you to start putting these skills in practice, and some reflection questions to explore why it might feel scary to press pause on fat loss, even if it means long term success. Stay in touch on Instagram: https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/
Mon, February 19, 2024
#122: Why your clients struggle with follow through + what to do about it
In this episode, you'll learn a few reasons why your clients might be struggling to do what they said they'll do, how coaches can make it worse, and some tips to help your clients follow through. Weekly coaching tips + tools for better text/voicenote/video communication: https://bitesize.ck.page/ccmtraining Stay in touch on Instagram: https://www.instagram.com/bitesizenutri Free workbook and guide: five principles for intentional eating (without tracking macros): https://bitesize.ck.page/tceguide
Mon, February 12, 2024
#121: how to stop 'giving in' to every craving: mindfulness, distress tolerance and learning to surf the urge
In this episode, you'll learn how distress tolerance, mindfulness and the skill of surfing the urge can help you with urges, cravings and reducing impulsive responses around food. I also share some of my own experience with urges to eat and emotional eating. Stay in touch on Instagram: https://www.instagram.com/bitesizenutri Free workbook and guide: five principles for intentional eating (without tracking macros): https://bitesize.ck.page/tceguide Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/
Mon, February 05, 2024
#120: five guidelines for intentional eating + what I eat in a day
In this episode, you'll learn the five guidelines I follow in my nutrition, why it's SO important to have structure before moving towards a more 'intuitive' approach to eating, and a peek into how I structure my meals and snacks in a day Download the free intentional eating guide + workbook: https://bitesize.ck.page/tceguide Send me a DM on Instagram: https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/
Mon, January 29, 2024
#119: How to strengthen your mind/body connection with neurosomatics coach Dr. Katie Gambler-Ross
One of my FAVORITE conversations I've had on this podcast so far! In this episode, you'll learn what it ACTUALLY means to 'listen to your body', why perfectionists often struggle with their relationship with food, and how to start developing a stronger mind/body connection in your daily life. You can find Katie on Instagram here: https://www.instagram.com/katie_etphdcoaching/ Learn more aboutThe Confident Eater program here: https://bitesize.es/the-confident-eater/ Stay in touch with me on Instagram: https://www.instagram.com/bitesizenutri Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc
Mon, January 22, 2024
#118: macro tracking risk factors, rigid vs. flexible dietary control and 6 skills you need to build confidence eating without tracking
In this episode you'll learn the risk factors and red flags that indicate that tracking is not a good fit for you, some signs that you DO have a flexible approach to eating, and skills you can start working on ASAP to build trust in yourself to eat in aligment with goals and values without needing to weigh and measure all of your food. Send me a DM on Instagram: https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/ Register your interest in coaching mentorship: https://bitesize.ck.page/ccm
Mon, January 15, 2024
#117: how to become a client centered coach (four coaching tips you did NOT learn in your nutrition or PT cert)
In this episode, you'll learn how to implement a more client centered approach to coaching, identify if your ego is getting in the way of your client's results, and the three things humans need to maintain motivation over time. Download the communication skills mini training mentioned in the episode: https://bitesize.ck.page/ccmtraining Come say hi on Instagram: https://www.instagram.com/bitesizenutri
Tue, January 09, 2024
#116: five questions to help you set more realistic expectations for your goals this year
In this episode, you'll learn how to ensure that your expectations ARE actually realistic, and coaches will identify how to improve the planning process for expectations with their clients Coaching mentorship details: https://bitesize.ck.page/ccm Send me a DM on Instagram https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/ Download my free mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc
Tue, January 02, 2024
#115: how to set goals you'll actually reach this year + non diet nutrition goals for 2024
In this episode, I walk you through a three step method for setting process oriented goals for 2024 as well as ideas for non diet nutrition goals to help you improve your relationship with food + self this year. If you're a coach, enter your email here for mentorship details: https://bitesize.ck.page/ccm Send me a DM on Instagram: https://www.instagram.com/bitesizenutri Learn more about me/my coaching programs: https://bitesize.es/about-me/
Tue, December 26, 2023
#114: If I overate yesterday, here's what I would do today (+ tips for breaking the cycle of overeating)
In this episode, you'll learn five key steps to take after overeating, and a few things you should definitely NOT do if you want to break your habit of eating past fullness. Send me a message on Instagram: https://www.instagram.com/bitesizenutri Register your interest in coaching mentorship: https://bitesize.ck.page/ccm Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc Learn more about coaching or schedule a free discovery call: https://bitesize.es/about-me/
Tue, December 19, 2023
#113: Three mistakes I made in my first year of coaching + a very exciting announcement
In this episode, you'll hear what my three biggest mistakes were and how I resolved them during my first year of coaching, and at the very end you'll get a snippet of a live coaching conversation inside my mentorship group as well as a BIG announcement for coaches in 2024! Get in touch on Instagram: https://www.instagram.com/bitesizenutri Learn more about me, my coaching style and schedule a free discovery call: https://bitesize.es/about-me/
Thu, December 14, 2023
#112: Ten actionable tips to reduce holiday overeating (especially if you feel like you love food *too* much)
In this episode, you'll learn how to be someone who loves food AND doesn't struggle with holiday overeating as well as ten ways to start being more mindful in your meals starting ASAP. This episode was originally posted in December 2022 (even if you've listened to it- definitely worth a re-listen) Stay connected with me on Instagram: https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/ Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc
Tue, December 05, 2023
#111: Food and body comments: internal work and communication skills to not let them get under your skin
In this episode, you'll learn how to better respond to food and body comments, as well as the internal work needed to keep them from driving you crazy or spiraling into negativity about your eating habits or your appearance. Weekly emails with reflection questions: https://bitesize.ck.page/newsletter Connect with me on Instagram: https://www.instagram.com/bitesizenutri Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc Learn more about coaching or schedule a free discovery call: https://bitesize.es/about-me/
Tue, November 28, 2023
#110: The problem with 'I'll be confident when...' and other body image learnings with Michelle Carroll, body image PhD researcher + coach
In this episode Michelle shares how she went from body image research skeptic to studying for her PhD, after spending years in a binge-restrict cycle with food and struggling to feel at home in her body. In this episode, you'll learn more about influences that affect how you feel about your body, tips for improving body image ASAP, and why practicing gratitude for your body's functions is so helpful in the process of improving your body image. You can find Michelle on Instagram here: https://www.instagram.com/michellecarroll1/ Get in touch with Gillian on Instagram: https://www.instagram.com/bitesizenutri Download the free mindful eating sheet sheet +guide: https://bitesize.ck.page/cemc
Tue, November 21, 2023
#109: the satisfaction factor: a key component for reducing overeating + cravings
In this episode you'll learn about the importance of increasing your satisfaction with your meals, and how focusing TOO much on calories/macros might be driving cravings or overeating. Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc Schedule a free discovery call to chat about coaching here: https://l.bttr.to/glSy2 Get in touch on Instagram: https://www.instagram.com/bitesizenutri About me and more coaching details: https://bitesize.es/about-me/ Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Tue, November 14, 2023
#108: The first time we dieted, childhood body image memories, and how we developed self compassion w/ Jess Heiss from Sturdy Girl
In this episode, Jess and I go deep into how our body image and dieting stories began, how we dug ourselves out of the 'diet culture' hole, and why self compassion is SO important in the process of improving your relationship with yourself. Get in touch on Instagram: https://www.instagram.com/bitesizenutri Learn more about me and my coaching philosophy here: https://bitesize.es/about-me/ Schedule a free discovery call to chat about coaching here: https://l.bttr.to/glSy2 Find Jess on IG here: https://www.instagram.com/jess.heiss/ Listen to Sturdy Girl here: https://open.spotify.com/show/5neuACCgvGP0LVOiQJxF6E?si=a25d90062c78430f If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Tue, November 07, 2023
#107: Can you accept yourself and want to lose weight at the same time?
In this episode, you'll learn about self acceptance and how to balance a body composition goal with improved body image and body acceptance. Get in touch on Instagram: https://www.instagram.com/bitesizenutri Add yourself to the waitlist for The Confident Body https://bitesize.ck.page/tcb Read client testimonials and learn more about TCB here: https://bitesize.es/the-confident-body/ Want to chat about coaching? Schedule a free discovery call here: https://l.bttr.to/glSy2
Tue, October 31, 2023
#106: What I would do differently next time I travel (reflections from two weeks of very little veggies and zero workouts)
In this episode, I share four things I would do differently next time I go on a long-ish trip, and four things that worked SO well for me as I travelled around the UK and Ireland for two weeks. Get in touch on Instagram: https://www.instagram.com/bitesizenutri Details for body image and confidence coaching (The Confident Body program) https://bitesize.es/the-confident-body/ Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc Want to chat about coaching? Schedule a free discovery call here: https://l.bttr.to/glSy2
Mon, October 23, 2023
#105: How to stop hating what you look like in photos
In this episode, you'll learn how I stopped avoiding photo ops and started feeling more confident in photos, as well as steps you can take to stop letting a photo turn into a shame spiral about your body. Access the first lesson of The Confident Body program for free and add your name to the presale list for $200 off here: https://bitesize.ck.page/tcb Read client testimonials and learn more about TCB here: https://bitesize.es/the-confident-body/ Get in touch on Instagram: https://www.instagram.com/bitesizenutri Schedule a free discovery call here: https://l.bttr.to/glSy2 Learn more about coaching or schedule a free discovery call: https://bitesize.es/about-me/
Mon, October 16, 2023
#104: 'If I had a flat stomach, I would be much more attractive': the roots of body image beliefs and influences
In this episode, you'll learn how the media, your family and your peers have influenced your body image beliefs. Join the presale list and download the first lesson of The Confident Body program here: https://bitesize.ck.page/tcb Read client testimonials and learn more about TCB here: https://bitesize.es/the-confident-body/ Stay in touch on Instagram: https://www.instagram.com/bitesizenutri Schedule a free discovery call here: https://l.bttr.to/glSy2 Learn more about coaching or schedule a free discovery call: https://bitesize.es/about-me/
Mon, October 09, 2023
#103: overcoming the fear of weight gain + tips to boost self worth regardless of appearance
In this episode, I share two main reasons why we're collectively SO worried about weight gain and tips to reduce the importance of your appearance and improve body image... so that you can value yourself no matter what your body looks like or weighs. Download lesson one of The Confident Body here: https://bitesize.ck.page/tcb Stay in touch on Instagram: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, October 02, 2023
#102: Q+A: How do I stop caring so much about what people think about me?
In this episode, you'll learn three ways to stop feeling like you're always being judged and to care more about what YOU think vs. what others think of you. Download the first lesson of The Confident Body program here: https://bitesize.ck.page/tcb Get in touch on Instagram: https://www.instagram.com/bitesizenutri Learn more about coaching or schedule a free discovery call: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, September 25, 2023
#101: What I've been thinking about lately: finding joy in the every day, changing my perspective, and overcoming the fear of 'what if this doesn't last?'
In this episode, I talk about a shift I've made in my thinking patterns, how to get out of a rut in your routine, why we get stuck thinking that good things aren't going to last, and I share one of the check in questions I ask my clients every single week to help them problem solve for themselves. Get in touch on Instagram: https://www.instagram.com/bitesizenutri Add your name to The Confident Body interest list: https://bitesize.ck.page/tcb Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/ Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc Schedule a free discovery call here: https://l.bttr.to/glSy2 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, September 18, 2023
#100: What I got wrong about food freedom + four steps to find YOUR freedom with food (because it's different for all of us, friend)
In this episode, you'll learn what kept me from 'buying into' food freedom for a long time, what food freedom looks like in practice (hint: it's not what I thought it was AT ALL), and insight into how you can get started with the four steps I work through with clients to help them develop their own approach to food freedom. Get in touch on Instagram: https://www.instagram.com/bitesizenutri Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc Schedule a free discovery call here: https://l.bttr.to/glSy2 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, September 11, 2023
#99: start believing in your ability to change (and stop letting every slip up or obstacle make you feel like you're failing)
If you feel like setbacks or obstacles mean you're not moving forward, or like it's hard to believe you can change (especially when it comes to your relationship with food), you NEED to listen to this episode. In this episode, you'll learn how to start building self efficacy, so you can feel more confident and capable even when you're not GREAT at something (yet). Get in touch on Instagram: https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/ Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc Schedule a free discovery call here: https://l.bttr.to/glSy2 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, September 04, 2023
#98: How to stop feeling like you have to earn or justify what you eat
If you ever feel like you have to earn or deserve your food choices, this might be one of the most powerful 'mindset shift-y' episodes yet. You'll hear why labeling food as good or bad actually makes it HARDER for us to 'eat healthy', how to identify if you're still stuck in a diet mindset, and how to start making better choices around food without guilt or shame, and how to start eating without having to feel like you've 'earned it.' TCE opens for enrollment September 12, 2023! Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ DM me on Instagram: https://www.instagram.com/bitesizenutri Schedule your free discovery call here: https://l.bttr.to/glSy2 Access my mindful eating sheet sheet + tips on how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, August 28, 2023
#97: 'Getting back in the swing of things' after summer, a vacation, or time out of your routine - seven steps for better self regulation.
In this episode, you'll learn about a more effective alternative to the constant pursuit of more discipline, how to get back into the swing of things after summer without guilt or shame, and a seven step process to begin practicing self regulation. Join the waitlist for The Confident Eater: https://bitesize.ck.page/tcewaitlist Follow me on Instagram : https://www.instagram.com/bitesizenutri Schedule a free discovery call here: https://l.bttr.to/glSy2 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, August 21, 2023
#96: How do I actually listen to my body, is intermittent fasting healthy and how to set up a nighttime routine for better sleep? (Q+A episode)
In this episode, you'll learn; tips for learning to pay attention to your body signals so you can take care of it better than ever who intermittent fasting is for, what it is, and why I don't recommend it for most people shifts you can make to your daytime and evening routines for deeper, more restful sleep mentioned in this episode: https://open.spotify.com/episode/5iljhjyrxYqWisU6wGFhcE?si=OCn1Cn8PRu-BvAWhPclg8A And the precision nutrition ebook: https://www.precisionnutrition.com/intermittent-fasting Download my mindful eating sheet sheet + learn how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc Follow me on Instagram: https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, August 14, 2023
#95: the definitive guide to finding a great coach and the difference between coaching + therapy
In this episode, you'll learn the difference between coaching and therapy, what to look for when you're searching for your perfect coaching fit, and what red flags to steer very clear of in the coaching industry! Coaches- some tips for you to improve your client experience. Potential clients- tips for you to find someone that truly supports and coaches you towards your goals. (My freebie!) Download the mindful eating sheet sheet + tips on how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc Learn more about Bite Size coaching programs and read client testimonials https://bitesize.es/ Connect with me on Instagram: https://www.instagram.com/bitesizenutri Schedule your free discovery call here: https://l.bttr.to/glSy2 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, August 07, 2023
#94: This is the alternative to rigid dieting and precise macro tracking... with nutrition coach, author and psychology student Josh Hillis
Ever wondered... how do I ACTUALLY change the way I eat? The answer... eating skills. In this episode, Josh and I share... specific skills and strategies to deal with emotional/stress eating why hitting your goal weight doesn't solve all the problems you think it would Where motivation comes from, and how values can boost our internal motivation How to break the habit of always needing to finish everything on your plate why macro tracking and other dieting strategies end up being an on and off cycle for many people what you can track if you feel you need structure but don't want to track your food or weight anymore .... and SO MUCH MORE Download my mindful eating sheet sheet + tips on how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc You can find Josh on Instagram here And online here: GMB Fitness Learn more about my group coaching program, The Confident Eater here: https://bitesize.es/the-confident-eater/ Schedule your free discovery call here: https://l.bttr.to/glSy2 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram : https://www.instagram.com/bitesizenutri
Mon, July 31, 2023
#93: Life update: why I'm NOT disciplined anymore and that's a good thing, city living vs. nature and attachment styles
I want you to pretend we're sitting down for a coffee together as you listen to this episode- I'm chatting you through some things that have been coming up in my life and mind recently, and share reflections on growing up, getting to know yourself better, and learning how to be more YOU. Download the mindful eating sheet sheet + tips on how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Schedule your free discovery call here: https://l.bttr.to/glSy2 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram : https://www.instagram.com/bitesizenutri
Mon, July 24, 2023
#92: Q+A: I'm trying to respect my hunger and fullness, but I keep overeating! What am I doing wrong?
In this episode, I share three reasons you might be struggling to eat when you're hungry and stop when you're full, and some insight into why it sounds so simple but is SO much harder in practice. In this episode, you'll learn: how hunger and fullness can turn into another diet strategy without you realizing it the four types of hunger (and why ONLY eating when you're physically hungry doesn't work) how the scarcity mindset around food drives overeating skills and actionable tips that will make this process SO much easier Follow/DM me on Instagram: https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Schedule your free discovery call here: https://l.bttr.to/glSy2 Confident eating mini course w/ mindfulness skills: https://bitesize.ck.page/cemc
Mon, July 17, 2023
#91: This changed my life: values aligned decision making + a framework I've never shared before
In this episode, I share my lightbulb moment when I realized my life didn't align with my values, how I practice values aligned decision making in my own life, and how you can define YOUR values and start practicing this concept ASAP. I also share my ABCD framework for values aligned decision making that I've NEVER shared publicly before. DM me on Instagram: https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Schedule your free discovery call here: https://l.bttr.to/glSy2 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, July 10, 2023
#90: Body image in the bedroom, is your vagina normal, and more s*x questions with sexologist Avril Louise Clark
In this episode, I get to chat with sexologist, friend and past client Avril Louise Clark about everything from how to figure out what you like to how to have better discussions about sex to insecurities around what our genitals look like. You can find Avril on Instagram here: @sexologygirl We also discuss... Importance of masturbation and learning to pleasure yourself Mindfulness in sex and how to get out of your head Learning to say no and hearing no, and how it can open up communication What Avril wishes more people knew about sex body autonomy and how our relationship with sex and food as a LOT of parallels If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram: https://www.instagram.com/bitesizenutri Write me an email: gillian@bitesize.es Avril's follow recommendations: @Sexologygirl @queersextherapy @cliterallythebest @thepornconversation @consentwizardry
Mon, July 03, 2023
#89: Five signs that my body image has improved + why none of them are me loving how I look 24/7
In this episode, you'll hear what it can feel on the OTHER side of improving your body image- the things you can do, feel, achieve and BE when your body is not the most important thing about you. You'll learn... why I don't love everything about my body and it doesn't matter what it can feel like to have a positive body image how to adjust your thoughts to stop focusing on what you hate about your body a program I'm putting together to support you in achieving more peace and confidence around your body image Message me on Instagram: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Learn what type of eater you are (free quiz!) and two skills to eat mindfully for better health + enjoyment: https://bitesize.ck.page/cemc Download the free 'Eat anything, guilt free' workshop with three skills to reduce food guilt and help you enjoy food more without overeating: https://bitesize.ck.page/eatanything
Mon, June 26, 2023
#88: Making fitness guilt-free, shifting your identity around exercise and how to build a flexible approach to working out with Marissa Graham
In this episode, you'll hear Marissa and I talk about our journeys from rigid to flexible in our approach to fitness, as well as insights and lessons to help you build an approach to working out that is sustainable and guilt and shame FREE. In this episode you'll learn... how to let go of an approach that USED to serve you how to find your intrinsic motivation for exercise vs. Always chasing a goal what it feels like to find joy in exercise without shame or pressure tips to remove pressure from training without losing motivation a checklist to run through to know if your body and mind is ready for a workout today If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram: https://www.instagram.com/bitesizenutri Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ You can find Marissa on Instagram here: https://www.instagram.com/marissaegraham/ And learn more about her coaching offers here: https://www.marissagraham.com/
Mon, June 19, 2023
#87: Dealing with period cravings, PMS, and other cycle fluctuations as a mindful eater
In this episode, you'll learn how to start understanding your patterns and approaching appetite changes and cravings without beating yourself up, feeling like a crazy person, or having an all or nothing mindset about it all. Download the free guide to the four types of hunger: https://bitesize.ck.page/hungerguide Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Follow me on Instagram: https://www.instagram.com/bitesizenutri Mentioned in this episode: Be well cartel period episodes: https://open.spotify.com/episode/1OprBxJTGk3DKWJJIJWwD0?si=bc151efd71a54e94 https://open.spotify.com/episode/73m2drhLJ04jiGmty1pTAl?si=0422a04cdfd04193 Wired article about data privacy and tracking apps: https://www.wired.com/story/period-tracking-apps-flo-clue-stardust-ranked-data-privacy/
Mon, June 12, 2023
#86: How to break the cycle of guilt and shame around food
In this episode, you'll learn five key skills to work on to overcome feelings of guilt and shame around your eating habits and truly start to get to the bottom of WHY you struggle with food. Join the waitlist for TCE: https://bitesize.ck.page/tcewaitlist Download a free guide to the four types of hunger: https://bitesize.ck.page/hungerguide Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ Follow me on Instagram: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, June 05, 2023
#85: Fueling your body without tracking your food + why macro tracking is not a long term solution
In this episode, you'll learn how to start reducing your reliance on tracking apps, data and numbers, and start building trust in your decision making skills and your body. You'll also learn two methods to help bring structure into your nutrition without relying on your food scale + MyFitnesspal. Join the Confident Eater waitlist and download the guide to 4 types of hunger here: https://bitesize.ck.page/tcewaitlist Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes OR would like to enroll for TCE before the June 20 registration date, please send me a DM on Instagram @bitesizenutri
Mon, May 29, 2023
#84: Mindful eating habits I ALWAYS practice when I travel (because maintaining balance between 'I love to eat' and 'I value health' is important to me!)
In this episode, I share three tips that I put in practice anytime I travel and a big mindset shift that made it SO much easier to enjoy food without going overboard every time I went on a trip. Join my weekly email list by clicking here: https://bitesize.ck.page/newsletter Find the balance between 'I love to eat' and 'I value my health' in The Confident Eater program: https://bitesize.es/the-confident-eater/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram: https://www.instagram.com/bitesizenutri
Mon, May 22, 2023
#83: Three food + body struggles that STILL come up for me + how I deal with them (and you can deal too)
In this episode, you'll learn why sometimes old battles come back up to bite you in the a**, how to identify when you might be falling back into old patterns, and the importance of believing that you CAN change (even when it feels really really hard). DM me 'TCE' on Instagram for more details on the Confident Eater or to reserve your spot for the June cohort: https://www.instagram.com/bitesizenutri Learn more about TCE and join the waitlist here: https://bitesize.es/the-confident-eater/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, May 15, 2023
#82: How to get over the fear of eating enough w/ coach Julia Lynch
In this episode, Julia (@eatmorewithjulia) and I discuss the power of learning how to eat enough food, and the fears and struggles that come along with reaching the point where you CAN trust your body. You can find Julia on Instagram here. ---------------------------------------------- Take the Confident Eater quiz and learn two skills to help you enjoy what you eat, guilt free: https://bitesize.ck.page/cemc Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram: https://www.instagram.com/bitesizenutri
Mon, May 08, 2023
#81: Are your beliefs about your body truly YOURS? ... identifying diet culture beliefs and tips for breaking away from the thin ideal
In this episode, you'll learn how to identify and call out diet culture images, understand why 'thin' has been sold as 'better', and learn how to start creating your own beliefs about your body. Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Send me a DM on Instagram: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, May 01, 2023
#80: Life update: healthy relationships, LASIK eye surgery, coaching for coaches and how do you know what your core values REALLY are?
In this episode, you'll hear a bit about why I can't see straight (literally), my upcoming trip to the UK, and the mini mastermind we're developing for coaches to build their own skills and serve their clients better than ever. I also answer the question: How do I narrow down my core values when I feel like I value a million things? Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Send me a DM on Instagram: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, April 24, 2023
#79: Q+A: If I accept the body I have now, aren't I just letting myself go?
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Send me a DM on Instagram: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, April 17, 2023
#78: Do guys actually care about cellulite, how core values impact friendships, and travelling without food rules w/ my BFF Fabiola
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Send me a DM on Instagram: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Wed, April 12, 2023
#77: If you love to eat, value your health and want to live a really f***ing fun life, listen to this episode (The Confident Eater details)
Learn more about The Confident Eater program + join the waitlist here: https://bitesize.es/the-confident-eater/ Send me a DM on Instagram: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, April 10, 2023
#76: The reality of letting go of the diet mindset for good: What I thought would happen vs. what actually happened
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Send me a DM on Instagram: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, April 03, 2023
#75: Five ways to build self confidence without losing a pound
Access the first lesson from my body image coaching program, The Confident Body: https://bitesize.ck.page/tcb Send me a DM on Instagram: https://www.instagram.com/bitesizenutri Learn more about how to work with me here: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, March 27, 2023
#74: Is moderation possible without food rules or restrictions to keep you on track?
Free workshop access: https://bitesize.ck.page/confident In this episode you'll learn about the mindset block that makes rules and restrictions feel SO necessary.. and how to start trusting yourself around food without the need to be 'perfect'. If you enjoyed this episode, leave me a rating or review, or share the love with someone else who might enjoy listening! If you'd like to learn more about Bite Size programs or how to work with me: https://bitesize.es/ Follow me on Instagram: https://www.instagram.com/bitesizenutri
Mon, March 20, 2023
#73: From food obsessed to a healthy relationship with food: Three skills that helped me get there
In this episode I share the three skills that moved the needle the most for me in my journey to build self confidence and trust in my relationship with food and my body. You'll learn about cognitive defusion, mindfulness and values based decision making in this episode. Join the free Confident Eating Foundations mini course: Three lessons for a better relationship with food: https://bitesize.ck.page/eatguiltfree Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall Follow me on Instagram : https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, March 06, 2023
#72: Are you an emotional eater? Here's how to boost your emotional regulation skills
In this episode, you'll learn why emotional eating is such a common response to emotion, as well a tools and tips to better regulate your emotional responses. This is a MUST listen for any emotional eaters out there! If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Three lessons for a better relationship with food: https://bitesize.ck.page/eatguiltfree Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall Follow me on Instagram : https://www.instagram.com/bitesizenutri
Mon, February 27, 2023
#71: How I coach myself through a bad body image day
You're going to want to save this episode! I walk you through my process for getting myself out of my head on a day when I don't feel great about my body, and offer you actionable tips to start building your self-coaching skills around your body image. Take the Confident Eater quiz and learn two skills to help you enjoy what you eat, guilt free: https://bitesize.ck.page/cemc Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram: https://www.instagram.com/bitesizenutri
Mon, February 20, 2023
#70: Culture shock, core values, and keys to building self confidence with nutrition coach Esther Avant
In this episode, Esther and I chat about moving from the US to Europe, how to grieve and let go of 'the old you', and what it looks like to create consistent habits that last. You can find Esther online here: Instagram: https://www.instagram.com/esther.avant/ Website: https://estheravant.com/ Live Diet Free Podcast: https://podcasts.apple.com/us/podcast/the-live-diet-free-podcast/id1543658046 And you can learn more about Bite Size Nutrition or get in touch with me here: Free mini course to help you learn how to eat guilt free: https://bitesize.ck.page/eatguiltfree Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Follow me on Instagram : https://www.instagram.com/bitesizenutri
Mon, February 13, 2023
#69: Body image, self worth and how to make dating more fun {10 lessons from over 10 years of online dating}
No matter if you're single OR in a relationship, this episode touches on tips to support you feeling your best and boosting body confidence while making new connections- and if you're an online dater, you know how tough it can be out there. If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc To learn more about Bite Size Nutrition coaching programs: https://bitesize.es/ Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall Follow me on Instagram : https://www.instagram.com/bitesizenutri
Mon, February 06, 2023
#68: Four non-food related tips to improve your relationship with food and your body and boost your self confidence
Your relationship with food is about so much more than the food itself- in this episode, you'll learn four paths to improving your relationship with food and your body that have nothing to do with how much or what you should be eating. If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc To learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall Follow me on Instagram : https://www.instagram.com/bitesizenutri
Mon, January 30, 2023
#67: Why making your body 'better' isn't the key to better body image {Client Workshop Replay}
In this episode, you'll learn the four components of body image, as well as how to work towards body acceptance (and why I think body positivity is NOT the goal). This is a replay of my biweekly client workshop. If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me @bitesizenutri!) Take the Confident Eater quiz and learn two skills to help you enjoy what you eat, guilt free: https://bitesize.ck.page/cemc Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram: https://www.instagram.com/bitesizenutri
Mon, January 23, 2023
#66: {a chat with my BFF} We obsessed over the 'perfect' body, and where did it get us?
In this episode, I get to sit down with one of my best friends on our trip to Costa Rica and talk about the roots of our 'body issues' turned into a years long quest for control over food, and how connecting with others helped us build better relationships with food and our bodies. If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc To learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall Follow me on Instagram : https://www.instagram.com/bitesizenutri
Mon, January 16, 2023
#65: What's a realistic timeline for reaching a goal... and why does it feel like everyone else is doing better than me?
In this episode, you'll learn how to adjust your expectations, build self-belief, and a few tips to boost motivation when it feels like you're not getting anywhere. Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc To learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
Mon, January 09, 2023
#64: tools to change your behavior without self judgement, criticism or shame with Dr. Karin Nordin
In this episode, you'll learn SO MUCH about how to work with yourself to inspire and create change- whether in how you view your body, how you approach exercise, or how you speak to yourself on a daily basis. Karin is one of MY coaches, and in this episode you'll hear... > how to coach yourself out of the ‘shoulds’ > why you need to start with frequency BEFORE consistency > tips to identify a fixed mindset > how shame keeps us stuck (and why having a coach can change that) > how to support yourself through ever changing body trends > the difference between healthy striving and unhealthy perfectionism AND SO MUCH MORE. You can find Karin here: Website Instagram: @karinnordinphd Sign up for Change Academy: Click here Bite Size Nutrition website: CLICK HERE Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
Mon, January 02, 2023
#63: Can a gratitude practice change your relationship with food and your body?
In this episode, you'll learn about how gratitude can shift how you feel about yourself, as well as actionable tips to start a gratitude practice that are NOT your generic 'wellness influencer' BS. LAST WEEK TO JOIN THE WAITLIST FOR THE CONFIDENT EATER: To learn more click here: https://bitesize.es/the-confident-eater/ Set up a free discovery call if you'd like to chat with me about coaching: https://calendly.com/bitesizenutri/discoverycall Follow me on Instagram : https://www.instagram.com/bitesizenutri Mentioned in this episode: Brene Brown: https://brenebrown.com/ (Read the Gifts of Imperfection or Daring Greatly!!) Huberman Lab podcast on gratitude: https://open.spotify.com/episode/5GYvrvQmFQmD77vpsiMn59?si=3ec5b868087d45a7
Mon, December 26, 2022
#62: Three ways to approach goal setting for 2023... without fear of failure.
In this episode, you'll learn three ways to set yourself up for growth and progress in 2023 that aren't your typical goal setting tips. To learn more about The Confident Eater group coaching program here: https://bitesize.es/the-confident-eater/ Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall Follow me on Instagram : https://www.instagram.com/bitesizenutri
Mon, December 19, 2022
#61: Navigating holiday meals as someone who 'loves food too much'
In this episode, you'll learn how to enjoy food more without necessarily eating more of it, and how to enjoy abundant holiday meals (and other periods in which lots of food is on offer) without feeling like you've lost control. I also share some thoughts on self worth and body image from my own life. Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist The link to join the mindful eating mini course : https://bitesize.ck.page/memc To learn more about The Confident Eater program or other Bite Size Nutrition coaching programs and read client testimonials: https://bitesize.es/ Follow me/send me a message on Instagram : https://www.instagram.com/bitesizenutri
Mon, December 12, 2022
#60: Three unexpected ways to get yourself to stop procrastinating and start taking action
In this episode, you'll learn why allowing yourself to be bad at something is essential for learning, and how to keep going when you want to give up on hard things. Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc To learn more about The Confident Eater program or other Bite Size Nutrition coaching programs and read client testimonials: https://bitesize.es/ Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall Follow me on Instagram : https://www.instagram.com/bitesizenutri Mentioned in this episode: Brene Brown: https://brenebrown.com/ BJ Fogg Tiny Habits: https://tinyhabits.com/
Mon, December 05, 2022
#59: Seven reasons to work out that have NOTHING to do with aesthetics ft. weight neutral strength coach Mark Breedon
In this episode, you'll learn how to reframe exercise and embrace movement for reasons that have nothing to do with what your body looks like, as well as insight into how to shift your mindset around fitness and embrace strength training. (I'll be honest, there might be more than 7 reasons in here) Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ Where you can find Mark: Badass Lifter Podcast: https://podcasts.apple.com/us/podcast/badass-lifter-podcast/id1490017694 Mark Breedon on Instagram: https://www.instagram.com/training.strong.women/
Mon, November 28, 2022
#58: Four simple steps to a mindful meal {Don't tell me what to eat part four}
In this episode, you'll learn the SASS model for mindful eating that will help you challenge your old food rules, integrate the concepts of unconditional permission to eat, and enjoy ALL foods. To follow along with the lessons and cheat sheets for this series click here: https://bitesize.ck.page/upe Learn more about The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, November 21, 2022
#57: Food cravings, habituation and why you can control yourself around some foods but not others {Don't tell me what to eat part three }
In this episode, you'll learn how to approach cravings through the lens of unconditional permission to eat, why some foods are SO tempting and others you could forget about easily, and how to feel more at ease around ALL foods. Follow along with the lessons/cheat sheets for this series here: https://bitesize.ck.page/upe Learn more about The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, November 14, 2022
#56: The three kinds of food rules that keep you stuck {Don't tell me what to eat part 2}
In this episode, you'll learn how to identify your food rules, and understand how they keep you from progressing towards a great relationship with ALL foods. If you haven't listened to part ONE of this four part series yet, make sure you listen to episode 55 on unconditional permission to eat! To follow along with the lessons and cheat sheets for this series click here: https://bitesize.ck.page/upe Learn more about The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Mon, November 07, 2022
#55: How to practice unconditional permission to eat, no matter what your nutrition goal {Don't tell me what to eat part 1}
In this episode, you'll learn the difference between 'eating whatever, whenever' and making choices around what you eat, when you eat and how you eat. You'll learn how to incorporate the concept of unconditional permission to eat into your diet- no matter what your goal is. If you're someone who struggles with overeating, feeling out of control around certain foods, or just can't seem to break the yo-yo dieting pattern, please listen :) Sign up for the email lessons and cheat sheets for this series here: https://bitesize.ck.page/upe Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
Mon, October 31, 2022
#54: Life update: Downs, ups and a life changing lesson
In this episode, I share a bit about what I'm going through in my own life right now, some funny culture shock things from being in Los Angeles for the past month, and how I learned to accept my emotions.. even the tough ones. You can sign up for the upcoming 'Don't tell me what to eat' series email guide here: https://bitesize.ck.page/upe Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Add your name to the list for group coaching: https://bitesize.ck.page/tcewaitlist Set up a call with me to learn more about coaching programs: https://calendly.com/bitesizenutri/discoverycall
Mon, October 24, 2022
#53: How to navigate life changes with self compassion with Olivia Park (female health and performance coach)
In this episode, Olivia and I discuss how to adapt to life changes, how to deal with the inner critic and the 'shoulds', and actionable tips you can implement to approach changes from a place of self compassion. Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall Follow Olivia on Instagram: @oliviaparkcoach Check out her website: Olivia Park Coaching Mentioned in this episode: BWC episode on Self compassion: https://open.spotify.com/episode/7ohzvlvGrkDqkTCIP2rJmD?si=13b097868cfc4e8a
Mon, October 17, 2022
#52: how to identify all or nothing thinking + become more self compassionate: Live coaching call replay!
If you're a perfectionist, this episode has a LOT of tools in here to help you out :) In this episode, you'll learn three ways to identify all or nothing thinking patterns, how to adjust them in the moment, and how to reflect and learn from your past experiences in a compassionate way. This is a live coaching call with some of my 1:1 clients and members of the Bite Size Accountability Group. If you'd like to join or learn more about the group, DM me 'accountability' on Instagram: click here to send me a message. Make sure to hit subscribe so you don't miss out on new episodes every MONDAY! Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
Mon, October 10, 2022
#51: Healthy travel tips: Two habits and one big mindset shift that support me when I'm on the go
In this episode I share the habits + mindset I HAD to change to stop being so all or nothing with my eating habits while travelling. If you're someone who travels for work, pleasure, or just enjoys a change of routine every once in a while, this episode is going to help you create balance, and boost your confidence anytime you have a change in routine. Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, October 03, 2022
#50: Carbohydrates 101: Carb cravings, why NOT to cut carbs, and how much of them you REALLY need
In this episode, learn more about what carbs are, why you crave them, and actionable tips to make sure you’re eating enough carbohydrates to support your mental and physical health. Join the mindful eating mini course for free here: https://bitesize.ck.page/memc Schedule a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist Mentioned in this Episode: Huberman Lab podcast with Charles Zuker: https://open.spotify.com/episode/3bcL7bCXqKJaJdiiFIgbX8?si=NC8zOG2eSFyDMR62lduuuA Healthier snacking episode: https://open.spotify.com/episode/1VnIh1dVCTNoF0qYDtbM5V?si=LJ7vzAusTZ2o2OQ5x27TpA
Mon, September 26, 2022
#49: Dealing with 'fear foods', why you need to stop trying to eat clean and yes, you need to eat breakfast ... ft. Alex Marshall
In this episode, I'm joined by Alex Marshall, an incredible nutrition coach who focuses on helping women eat more food and feel great in their bodies. We discuss: > why stressing over 'unhealthy' food might be worse than just eating the food > why clean eating recipes might actually make you eat MORE > how to approach 'fear foods' and allow yourself to eat everything > is breakfast really the most important meal of the day? > the pros and cons of tracking macros ... and SO MUCH MORE. Here's where you can find Alex: Instagram: @alexnmarshall Alex's website with her programs and coaching details: https://www.alexmarshallcoaching.com >>>>>>>>>>>>>> Join the mindful eating mini course for free here: https://bitesize.ck.page/memc To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, September 19, 2022
#48: Three reasons you self sabotage your health and fitness goals + five tips to stop getting in your own way
In this episode, you'll learn a compassionate approach to understanding why you self sabotage on your way to a health goal and what to do about it. To receive the Surfing the urge training mentioned in the episode, make sure you're signed up here: https://bitesize.ck.page/newsletter Join the mindful eating mini course for free here: https://bitesize.ck.page/memc To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
Mon, September 12, 2022
#47: Warning signs that your relationship with food needs work + tips to get started
In this episode, you'll learn some green flags and red flags to look out for in your relationship with food, as well as some actionable tips to start moving towards 'food freedom' and feeling at peace with food and your body. Join the mindful eating mini course here: https://bitesize.ck.page/memc To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, September 05, 2022
#46: 5 tips for healthier snacking
In this episode, you'll learn more about what it actually means to eat a 'healthy snack', when to include snacks in your day to day, and how to start being more intentional with your snack habits. Join the mindful eating mini course for free here: https://bitesize.ck.page/memc To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ Be Well Cartel episode 'How to choose a protein bar': https://open.spotify.com/episode/5qakwqbJnOHJc144ysiMfq?si=e72fd984e9ca418e If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, August 29, 2022
#45: How to stop freaking out about scale weight + five ways to change your relationship with the scale
In this episode, you'll learn three reasons why you're so attached to knowing your scale weight, as well as a few reasons why weighing yourself isn't a great progress metric. You'll also learn some actionable tips to start changing how you feel about the scale (and how to break up with it!). Make sure you're on my email list to access the resources mentioned in this podcast https://bitesize.ck.page/newsletter To learn more about how to join my accountability group: DM me 'accountability' on Instagram To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
Mon, August 22, 2022
#44: Why can't I stay on track?! Here's how to help yourself become more consistent + actually DO what you say you'll do
In this episode, you'll learn five actionable tips to hold yourself accountable to your goals, your aspirations, and the process of becoming the person you want to be. If you'd like to join the accountability group I mentioned in the episode, please send me a message on Instagram or via email with the word 'ACCOUNTABILITY' - click here to message me on Instagram or you can email me at gillian@bitesize.es. If you would like to access the obstacle anticipation mini training mentioned in this episode: https://bitesize.ck.page/1358d9ef81 Join the wait list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist (spots will be offered to waitlist FIRST) Schedule a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
Thu, August 18, 2022
#43: One simple trick to help your digestion + reduce bloating
In this episode, you'll learn about why it's so important to chew your food well, and actionable tips to turn it into a habit. Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, August 15, 2022
#42: Five habits that changed my life (and how those tiny habits added up to BIG changes)
In this episode, I share five habits that started small and over time have compounded to have a HUGE ripple effect on the rest of my life. If you would like to work through the values exercise I mention in the episode, you can click here: https://bitesize.ck.page/values To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
Thu, August 11, 2022
#41: Two mindful eating habits you can start TODAY to make eating easier
In this episode, you'll learn about how being present when you eat affects how much you eat and how much you enjoy your meal, and two mindful eating habits that can support eating to fullness instead of OVERfullness (and reduce mindless snacking later in the day). If you would like to enroll in my (Free) mindful eating mini course, you can do that here: https://bitesize.ck.page/memc To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, August 08, 2022
#40: Live coaching call! Sugar addiction, mindful vs. intuitive eating and more with Briannna (TCE group member)
In this episode, you'll get an inside look into a coaching call with one of my group coaching members in which we work through an exercise to break down her belief around sugar addiction, we discuss the differences between mindful and intuitive eating, and break down what it really means to have unconditional permission to eat. If you enjoyed this episode, and want to learn more about the TCE group program, add your name to the waitlist here: https://bitesize.ck.page/tcewaitlist To set up a call with me (its free!), click here: https://calendly.com/bitesizenutri/discoverycall If you have any questions about coaching OR the Confident Eater group program, my inbox is always open on Instagram at @bitesizenutri
Mon, August 01, 2022
#39: 'What I eat in a day' videos on social media: Pros, cons and why you might just want to scroll by
In this episode, you'll learn what to keep in mind when 'What I eat in a day' videos pop up in your feed, and why you might want to just swipe right past them. If you would like to download the social media feed curation PDF I mention in this episode (it comes inside of an ebook on how to boost your body image!) you can download it here: https://bitesize.ck.page/bodyimage To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, July 25, 2022
#38: Balancing body autonomy and fat loss goals with Ren Jones
In this episode, my friend and fellow coach Ren joins me to discuss the balance between wanting to see changes in your body and feeling like you HAVE TO change your body. You'll learn: how to determine whether a goal is coming from YOU or from cultural or societal pressure what to consider when approaching a body composition goal why it's so confusing to navigate what's 'right' health-wise actionable tips to start practicing body autonomy when it comes to your own health or fitness goals You can find Ren Jones on most social media platforms (Instagram, Clubhouse, Facebook) under the handle @fitnessjonestraining or through his website Fitness Jones Training If you would like to access the values exercise mentioned in this episode make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter (you'll find the link at the bottom of this week's email!), or DM me 'Values' on Instagram and I'll get it right over to you! To set up a call with me to learn more about nutrition coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, July 11, 2022
#37: Q+A: How should I adjust my eating habits if I start exercising more?
In this episode, you'll learn about some helpful changes to make to your nutrition for your activity level, and the most important things to focus on to assure you're getting the nutrients you need. If you'd like some guidance on this, and insight into how to adjust your nutrition needs, click here to set up a discovery call with me: https://calendly.com/bitesizenutri/discoverycall To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, July 04, 2022
#36: Where does motivation go when I 'lose' it? Three skills to build to keep motivation going
In this episode, you'll learn about why depending on results to keep you motivated ends up resulting in you giving up and three skills you can work on to help you become more consistent, resilient and self-compassionate. To download the mini training on obstacle anticipation mentioned in the episode, click here: https://bitesize.ck.page/1358d9ef81 To get your name on the list for the next round of The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, June 27, 2022
#35: You don't need to love your body to accept it: and actionable tips for body acceptance, body neutrality, and feeling more comfortable in your own skin
In this episode, you'll learn a bit more about the body positivity movement, why it might be unrealistic to jump directly to loving your body, and some actionable tips to begin moving towards body neutrality and body acceptance. If you would like to download the self care guide for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter To get your name on the list for the next cohort of my group coaching program, The Confident Eater: https://bitesize.ck.page/confidenteater To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you! Mentioned in this episode: Episode 8: Is emotional eating always a bad thing: https://open.spotify.com/episode/2SxQUa2hmu3s6SdReQmFjb?si=dedd7b2147a34019 Episode 20: Have a weight loss goal? Listen to this: https://open.spotify.com/episode/4JopcyizhDkADFFYcW3i4p?si=a1820dc328e74b51
Mon, June 20, 2022
#34: Q+A: What should I do if someone I care about won't stop making diet-culture related comments?
In this episode, you'll hear a few ways you can approach these types of comments, as well as some advice for strengthening your self-belief and creating helpful boundaries with people you care about. If you have a question and would like to submit it to me to be answered on the podcast, feel free to send it to @bitezizenutri on Instagram! To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater To download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, June 13, 2022
#33: How to get better at managing your time with Holly Priestland
In this episode, you'll learn the WHY and HOW of more effective time management. If you're rushing through meals, feel like you never have time to just BE, or end every day stressed out over not getting everything on your to-do list checked off, this episode will be a game changer for how you view your time. You can find Holly on Instagram @hollypriestland or over on the Be Well Cartel podcast feed- if you enjoy this podcast, you'll LOVE the BWC podcast as well. To download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater (spots will be offered to waitlist FIRST) To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, June 06, 2022
#32: Q+A episode: How do I 'find' and KEEP motivation over time?
In this episode, you'll learn about how to create and sustain motivation over time, the difference between intrinsic motivation and extrinsic motivation, and why you lose motivation so quickly when something feels hard. To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater (spots will be offered to waitlist FIRST) To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you
Mon, May 30, 2022
#31: Want to feel confident, calm and collected around food? These are the six habits you need to work on (+TCE details)
In this episode, I break down the six fundamental habits that help form a basis for a confident, trusting relationship with food and your body. To get your name on the waitlist for beta round of The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater (spots will be offered to waitlist FIRST + a huge discount on enrollment) To set up a free call with me to chat about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you would like to download the guide and templates for any podcast episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter To check out client testimonials, click here: https://bitesize.es/client-testimonials/ If you're enjoying the podcast, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Thu, May 26, 2022
#30: How to do the bare minimum and STILL see progress: an exercise define your “minimum requirements”
In this episode, I teach you the concept of minimum requirements. This podcast walks you through how to establish your own minimum requirements, when to turn down or up the volume, and a helpful exercise to guide you to determining when your expectations really ARE too high. Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, May 23, 2022
#29: How to eat mindfully with a social life
In this episode you'll learn the mindset shifts and the actionable tips you need to TRUST YOURSELF to eat mindfully and get the most out of events, vacations, dinners and any situation in which mindful eating might be tough. If you're not already on the Bite Size email list.. in this weekly email you'll get access to any downloads, cheat sheets or exercises that I mention in the podcast: https://bitesize.ck.page/newsletter To get your name on the list for The Confident Eater: https://bitesize.ck.page/confidenteater To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you would like to download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter To get your name on the list for Confident Eater spots (+ a discount!) when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall To read more client testimonials and feedback: https://bitesize.es/client-testimonials/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, May 16, 2022
#28: My story, part 2: overtraining, undereating, and overcoming an all or nothing mindset
In this episode, I share my journey with macros, fat loss, and learning to appreciate my body even when it doesn't look 'perfect.' I discuss how competing in a weight class sport led to me becoming obsessed with the scale, and how I identified what needed to change in order to improve my relationship with food. For additional details about these episodes, or for free downloads, cheat sheets and more to help you bring balance into your eating habits: https://bitesize.ck.page/newsletter To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. I would love to hear from you! If you would like to hear more about hypothalamic amenorrhea and how I lost my period (and got it back): https://open.spotify.com/episode/3feHhAOhmVwJUsdl4wyLRN?si=b9e0e9d314724ed6
Mon, May 09, 2022
#27: My food and body image story, part one
WARNING: I get a little personal in this episode. In this episode, you'll learn some of the roots of my difficult relationship with food and my body, how I started shifting my habits around exercise and nutrition, and the influence that early childhood experiences had on how I eat and feel about my body. Part one follows my childhood and relationship with food and body through college and after- ending right about the time I moved out of the states and headed travelling. Next episode you'll hear more about my dieting history and how I went from being SUPER body and diet focused to more balanced and way happier overall. If you resonate with my story at all, please don't hesitate to reach out on Instagram or via email gillian@bitesize.es If you would like to download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter To get your name on the list for Confident Eater spots (+ a discount!) when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you! MENTIONED IN THIS EPISODE: Alcohol episode, Be Well Cartel podcast: https://open.spotify.com/episode/0FrBc0cnaIzY1HfchwZEmL?si=4a6f1fd442564d19 Mindful eating cheat sheet: https://bitesize.ck.page/cheatsheet
Wed, May 04, 2022
#26: How do you know when it's time to stop tracking macros?
In this episode, I talk about how to shift from macro tracking to a more mindful style of eating, some red flags that can indicate if macro tracking is no longer a helpful tool for you, and some personal reflections from my days as an avid macro tracker. As mentioned in the episode the Mindful Eating Mini Course is a great (and free!) way to start building more self trust and awareness when it comes to food, and can help you in the transition: https://bitesize.ck.page/mindfuleating To get your name on the list for Confident Eater spots (+ a discount!) when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mon, May 02, 2022
#25: How would you treat a friend? An exercise to help you with negative self-talk {MINI EPISODE}
In this episode, you'll learn how to take yourself through a self compassion exercise to help silence your inner critic, boost your self esteem, and help you approach life with a totally different mindset. This is an episode you're going to want to save to listen to later! If you missed out on any of the downloads or guides from previous episodes, enter your email to join my email list (I send them out every Tuesday!): https://bitesize.ck.page/newsletter To get your name on the list for Confident Eater spots (+ a discount!) when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you! Mentioned in this episode: Kristen Neff: https://self-compassion.org/
Mon, April 25, 2022
#24: The episode for people who suck at eating veggies: tips to boost your vegetable intake without force feeding yourself
In this episode, you'll learn about the mindset AND practical side of eating more vegetables, how much you should actually be eating and why it might actually be helpful for you to add croutons and cheese to your salads. If you would like to download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter To get your name on the list for Confident Eater spots when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you! Mentioned in this episode: Vegetable Intake meta-analysis: https://pubmed.ncbi.nlm.nih.gov/28338764/ Meal planning episode: https://open.spotify.com/episode/1B9vYdNmS50ssTYJT8Mcsc?si=c691d188a9584830
Mon, April 18, 2022
#23: My origin story + values based nutrition: a conversation with JK Mcleod from Help Me Understand
This episode is a rebroadcast of an incredible conversation that I had with my friend JK on his podcast Help me Understand. JK is a coach based out of Illinois who, as you'll hear, is incredibly thoughtful and has a lovely perspective on fitness, nutrition and the mindset of health. In this conversation you'll learn about some of the turning points that changed my own health and fitness journey, my approach to coaching, and why I won't shut up about values. Give this podcast a listen, and make sure to follow JK on Instagram: @coachjk_themusclefeed If you would like to learn more about my group or 1:1 coaching programs, you can reach out via Instagram or contact me on my website www.bitesize.es/contact If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Connect with me on... Instagram Email: gillian@bitesize.es
Mon, April 11, 2022
#22: A healthier approach to fat loss + 4 mistakes you didn't realize are holding you back
In this episode, you'll learn more about my approach to healthier fat loss and a few mistakes that tend to hold women back when they approach their weight loss goals. You can download the ebook mentioned in this episode by joining my email list: https://bitesize.ck.page/newsletter You'll learn: 4 common mistakes that are holding you back from seeing progress and the 5 core habits (+ a bonus habit) that will help you towards fat loss in a healthier, less restrictive and WAY more sustainable way. If you HAVE NOT listened to the last full episode (#20) in which I'll guide you to digging deeper on your reasons for fat loss, that's a great episode to listen to before jumping into this one! If you would like to learn more about the Confident Eater program or 1:1 nutrition and mindset coaching, contact me through Instagram @bitesizenutri OR via my website www.bitesize.es/contact
Wed, April 06, 2022
#21: Give yourself some space {MINI EPISODE}
If you're working on changing ANY habits in your life, eating, exercise, mindset or other... this one small shift will give you the space (no pun intented) t o start responding to your 'triggers' instead of just action on instinct. If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!) Connect with me on... Instagram Facebook Email: gillian@bitesize.es Mentioned in this episode: Viktor Frankl: Man's search for meaning: https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl-ebook/dp/B009U9S6FI
Mon, April 04, 2022
#20: If you're dieting or trying to lose weight, this is the episode you NEED to listen to
In this episode, I'll take you through some self reflection questions to understand if fat loss is the right goal for you, and also offer some perspective on WHY it feels like weight loss is so important. If you want to work through the values exercise I mentioned in this episode, make sure you're on my email list- I'll be sending out the link there: https://bitesize.ck.page/newsletter If you have any thoughts, feedback or questions from this episode, or if you want to set up a call... you can connect with me on Instagram @bitesizenutri or send me an email gillian@bitesize.es If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Wed, March 30, 2022
#19: Are your thoughts tricking you into believing something that isn't true? {MINI EPISODE}
In this mini episode, you'll hear a question I ask myself and my clients ALL THE TIME. The question 'is this fact or is this feeling?' is a tool that can help you diagnose and better understand yourself, your habits and your self beliefs... and can help you change your approach to so much in life. Give it a listen, and as always, my DMs are open for any questions, comments or feedback: https://www.instagram.com/bitesizenutri If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!) Connect with me on... Instagram Facebook Email: gillian@bitesize.es
Mon, March 28, 2022
#18: Your sh***y body image day has NOTHING to do with what you actually look like + how to start loving your body
This episode is one that hits very close to home, as personally my body image was sh** for most of my life. You'll learn some things I did to improve my body image, why your negative body image days have nothing to do with what your body ACTUALLY looks like, and why weight loss isn't a direct route to loving your body more... and as always, you'll hear a few actionable tips to start improving your body image immediately. If you're interested in 1:1 coaching OR the Confident Eater group course, please slide into my DMs on Instagram: https://www.instagram.com/bitesizenutri To download the Body Image guide mentioned in this episode: https://bitesize.ck.page/bodyimage If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!) Connect with me on... Instagram Facebook Email: gillian@bitesize.es
Mon, March 21, 2022
#17: Three easy ways to get more protein in your diet
In this episode, you'll learn a bit more about protein, how to know if you might be UNDEReating protein, different sources of protein, and three easy ways to boost your protein intake. To download the Protein Intake PDF mentioned in this episode: https://bitesize.ck.page/eb14fc0ca5 If you haven't listened to episode 15 and would like to learn more about meal planning: https://open.spotify.com/episode/1B9vYdNmS50ssTYJT8Mcsc?si=b50835308c1948a3 If you haven't listened to episode 11 and would like to learn more about satisfaction and hunger: https://open.spotify.com/episode/0hdTQtk4c0oJD2VByOVhft?si=e585207867944149 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!) Connect with me on... Instagram Facebook Email: gillian@bitesize.es
S2 E16 · Wed, March 16, 2022
#16: Why cutting out your favorite foods never lasts {MINI EPISODE}
In this mini episode, you'll learn why it's so hard to avoid thinking about certain things, and how you can start reframing your thoughts and goals to help you focus on what you want to do MORE of instead of what to avoid. If you're feeling stuck or like you can't stop thinking about something, this approach can help you start thinking differently so you can achieve different outcomes in your nutrition, mindset or overall life. If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!) My inbox is always open!! Connect with me on... Instagram Facebook Email: gillian@bitesize.es
Mon, March 14, 2022
#15: A step by step guide to meal planning
This may be THE most actionable podcast episode I've put out yet. If you're struggling to be consistent with your eating habits, constantly finding yourself thinking 'Ugh, I have to think about what to eat AGAIN', or are just looking for a way to simplify the planning process.. this is for YOU. You'll walk away from this episode with a step by step practical guide to creating your own plan for weekly meals. Let's get in touch- My DMs and email inbox are always open to you, and I'm happy to answer any questions or chat with you about coaching. If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!) Connect with me on... Instagram Facebook Email: gillian@bitesize.es Mentioned in this episode: Download the meal planning template and meal ideas here: https://bitesize.ck.page/episode15
Mon, March 07, 2022
#14: Is what you feel after ordering takeout food guilt.. or food shame? Here's why the difference matters.
If you've got standards for how you 'should' eat, you know what food guilt feels like. The problem is, what you're feeling in many cases is actually food SHAME... which really has nothing do with the food, and everything to do about how you feel about yourself. In this episode I discuss the difference between the two, why food guilt can potentially be helpful, and a few actionable tips to start working yourself out of the cycle of food shame. If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!). Connect with me on... Instagram Facebook Email: gillian@bitesize.es Mentioned in this episode: Brené Brown talking about shame: https://www.ted.com/talks/brene_brown_listening_to_shame?language=en Kristen Neff: Self compassion videos: https://self-compassion.org/videos/
Wed, March 02, 2022
#13: Stop being so focused on results {MINI EPISODE}
In this mini episode, I talk about growth vs. fixed mindsets, and why results are awesome but perhaps not as important as we think If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!) Connect with me on... Instagram Facebook Email: gillian@bitesize.es
Mon, February 28, 2022
#12: Three things you tell yourself that are holding you back from healthier eating habits
In this episode, I discuss three VERY real obstacles to healthy, consistent eating habits that come up when I'm talking to clients or my community. 1. I don't like to cook/clean up. 2. I don't have time. 3. I'm hungry all the time/craving something all the time. Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you! Connect with me on... Instagram Facebook Email: gillian@bitesize.es
Mon, February 21, 2022
#11: Are you hungry? Understanding the four types of hunger, and an intro to mindful eating habits
In this episode, I ask you a few questions to help you determine if you're eating on autopilot or if you're a mindful eater, and you'll learn some actionable steps to start practicing eating mindfully. If you're curious about what it actually means to 'pay attention to your hunger', how to actually get yourself eat more slowly, or why you always have to finish your plate even when you're full, this episode is for YOU. (and honestly, I WISH I had this info a few years ago when I was stuck wondering why the heck I couldn't slow down) Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you! Connect with me on... Instagram Facebook Email: gillian@bitesize.es Mentioned in this episode: Mindful Eating by Jan Chozen Bays Episode 5: Do you have to meditate to be mindful? Episode 6: Is emotional eating always a bad thing?
Mon, February 14, 2022
#10: Tools for overcoming perfectionism, procrastination and the all or nothing mindset {WORKSHOP REPLAY}
In this episode, you'll hear the audio from a recent workshop in which I share some actionable tools to break through a perfectionist mindset, procrastination habits and all or nothing thinking. In this episode: - the real fear that's behind perfectionism - how to set realistic goals - the antidote to procrastination - how to use your core values to help you move forward - practical examples of how this fits in with your nutrition/exercise habits You can find the values exercise mentioned in this episode here: https://forms.gle/JqyJuEyqykb5BpqY6 For info about coaching or courses, send me an email @ gillian@bitesize.es or DM me on Instagram @bitesizenutri
Wed, February 09, 2022
#9: Eating habits are just like tennis: practice makes you better {MINI EPISODE}
In this episode I talk about why practice is such an important concept, and a few really important things to remember when you're working towards any result If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!) Connect with me on... Instagram Facebook PLEASE take a moment and fill out this survey (it takes less than 2 minutes!): https://forms.gle/9bA9WTvdHFDZCLuc7
S1 E6 · Mon, February 07, 2022
#8: Is emotional eating always a bad thing?
In this episode, you'll learn why emotional eating isn't always a bad thing, and how you can approach changes to your emotional eating habits with compassion. Food and emotion will always be linked, and in this episode we talk about why, how to better manage emotions if that is something you struggle with, and some ways to identify if emotional eating is an issue for you or not. Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you! Also mentioned in this episode: Emotions wheel: https://feelingswheel.com/ Mindful eating habits challenge: https://bitesize.ck.page/mindfuleating
Bonus · Wed, February 02, 2022
#7: {MINI EPISODE} Your mental energy pie chart
Some thoughts on how you're spending your mental energy, and how that fits into who you are, what you want, and your overall wellbeing. For those of you that have sent me feedback.. THANK YOU! If you're listening and you have anything you would like to say, share, or ask me... Send me a message on Instagram: https://www.instagram.com/bitesizenutri/ To stay up to date with the podcast, please join my email list (no spam, just stories, advice, insight and new podcast episodes!): https://bitesize.ck.page/newsletter If you're enjoying the podcast, consider leaving a rating on Apple/ Spotify, and if you feel like it... share on your social media, and make sure to tag me!
S1 E5 · Mon, January 31, 2022
#6: How to be more mindful (no meditation required)
In this episode, I talk about ways to be more mindful whether or not you're a meditator or not. You'll hear some actionable tips to start incorporating more mindful practices into your day to day life and notice where you may be on autopilot. Mindfulness is a key step in creating intentional habits, and mindful eating practices are a HUGE part of the work I do with clients. For more on this, or to check out my mindful eating habits challenge, send me a message on Instagram: https://www.instagram.com/bitesizenutri/ To stay up to date with the podcast, please join my email list (no spam, just stories, advice, insight and new podcast episodes!): https://bitesize.ck.page/newsletter If you're enjoying the podcast, consider leaving a rating on Apple/ Spotify, and if you feel like it... share on your social media, and make sure to tag me!
S2 E4 · Mon, January 24, 2022
#5: Here's how to overcome your fear of failure + build a resilient mindset
In this episode, you'll learn about different ways to view failure and reframe setbacks. I share some personal 'AHA' moments around failure that have helped me grow as a person, and some actionable tips for you to start seeing failure in a new light, and put the learnings from episode 3 (curiosity over judgement) into practice in the face of failure and setbacks. If you're enjoying these episodes, please give them a share, shoot me a message with some feedback, or just leave a rating and/or review on Spotify or Apple podcasts. Sign up for BSN updates and extended podcast details: https://bitesize.ck.page/newsletter Say hi on Instagram: https://www.instagram.com/bitesizenutri/ Healthy Habits Blueprint info: https://bit.ly/habitsblueprint
S2 E3 · Mon, January 17, 2022
#4: The mindset shift that changed it all for me: Curiosity over judgement
In this episode we explore a concept that has the capacity to completely transform how you think, act and perceive the world. Sounds big, right? The concept of curiosity over judgement is a way to start opening yourself up to improvement through self compassion instead of self deprecation, and can be REALLY helpful if you're someone who feels 'stuck'. Take the Confident Eater quiz and learn two skills to help you enjoy what you eat, guilt free: https://bitesize.ck.page/cemc Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram: https://www.instagram.com/bitesizenutri Resources mentioned in this episode: Brene Brown- Daring greatly is a book I highly recommend! https://brenebrown.com/ Kristen Neff- https://self-compassion.org/ Susan David - Her book Emotional Agility is great for getting curious about thoughts/feelings https://www.susandavid.com/ Don't forget to leave a rating and review on Spotify or Apple podcasts and send me a message @bitesizenutri on Instagram with any feedback, questions or just to say hi!
Bonus · Wed, January 12, 2022
#3: You can literally eat whatever you want: thoughts on unconditional permission to eat {MINI EPISODE}
This is a quick episode in which I share one of my favorite analogies for helping my clients better understand what it means to have full permission to eat. If you enjoy this short format, or want to learn more about this topic, let me know on Instagram @bitesizenutri To stay up to date with the podcast, subscribe to my weekly newsletter here: https://bitesize.ck.page/newsletter
S2 E2 · Mon, January 10, 2022
#2: Are you a perfectionist? This is why you might find it SO hard to stay on track with healthy eating and an exercise routine
In this episode I dig into a question that I spoke about with one of my clients the other day. 'I'm someone who get shit done, I'm so driven in my work and other things in my life... so why is it so hard for me to stay on track with my nutrition and exercise habits?' I talk about perfectionism, a growth mindset, and some actionable tips to start building consistency. Take the Confident Eater quiz and learn two skills to help you enjoy what you eat, guilt free: https://bitesize.ck.page/cemc Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram: https://www.instagram.com/bitesizenutri
S2 E1 · Mon, January 03, 2022
#1: The really important question you're not asking yourself, and how a shift in IDENTITY is the key to changing your eating habits
I'm back!! And in English this time. In this first episode , I discuss an important question that will help you with goal setting and REACHING your goals this year. Who do you need to become to reach your goal? This is an important question that I guide my clients and all members of the Healthy Habits Blueprint to answer, and can guide your habits, decisions and shape your mindset as you work towards your goals. Take the Confident Eater quiz and learn two skills to help you enjoy what you eat, guilt free: https://bitesize.ck.page/cemc Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) Follow me on Instagram: https://www.instagram.com/bitesizenutri
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