Bite Size Nutrition Podcast with Gillian Bennett

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.

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.

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.

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

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.

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.

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.

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.

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.

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

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.

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.

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.

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

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.

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.

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!

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.

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.

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.

In this episode, you'll learn about self acceptance and how to balance a body composition goal with improved body image and body acceptance.

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.

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.

In this episode, you'll learn how the media, your family and your peers have influenced your body image beliefs.

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.

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.

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.

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.

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).

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.

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

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.

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

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

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!)

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.

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.

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.

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.

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).

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.

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.