Bite Size Nutrition Podcast with Gillian Bennett
By Gillian Bennett- Bite Size Nutrition
Join me weekly as we discuss topics ranging from:
'Is emotional eating a bad thing?' to..
'How do I build confidence in my body even if I don't love what it looks like right now?' to...
'How to believe in your capacity for change.'
I'll accompany you on your journey to find the balance between healthy eating and having fun with food, enjoying exercise without obsessing, and living a values aligned life.
Connect w/ me on Instagram: www.instagram.com/bitesizenutri
Bite Size Nutrition Podcast with Gillian BennettMay 13, 2020
#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
Coaches: help your clients begin a mindful eating practice: https://bitesize.ck.page/ccmme
Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
#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
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
#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
Coaches: stop getting ghosted in messages/check ins: https://bitesize.ck.page/ccmtraining
Coaching Mentorship inquiry: https://forms.gle/TMjm33awjU7Juc767
#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
#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
Coaching Mentorship inquiry: https://forms.gle/TMjm33awjU7Juc767
Download the mindful eating workbook and guide https://bitesize.ck.page/cemc
#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
Apply for 1:1 coaching: https://forms.gle/mbuKg3MUfTRTd5Pe7
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
#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
#123: what you need BEFORE you attempt fat loss (again)
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/
#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
#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/
#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/
#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
#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
#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
#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
#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/
#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/
#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/
#112: Ten actionable tips to reduce holiday overeating (especially if you feel like you love food *too* much)
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
#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/
#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
#109: the satisfaction factor: a key component for reducing overeating + cravings
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!)
#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!)
#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
#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
#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/
#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/
#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!)
#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!)
#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!)
#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!)
#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!)
#98: How to stop feeling like you have to earn or justify what you eat
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: bitesize.es/the-confident-eater/
DM me on Instagram: https://www.instagram.com/bitesizenutri
Schedule your free discovery call here: 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!)
#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!)
#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)
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: open.spotify.com/episode/5iljhjyrxYqWisU6wGFhcE?si=OCn1Cn8PRu-BvAWhPclg8A And the precision nutrition ebook: 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: 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!)
#95: the definitive guide to finding a great coach and the difference between coaching + therapy
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 bitesize.es/
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Schedule your free discovery call here: 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!)
#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
#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
#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
#91: This changed my life: values aligned decision making + a framework I've never shared before
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: bitesize.es/the-confident-eater/
Schedule your free discovery call here: 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!)
#90: Body image in the bedroom, is your vagina normal, and more s*x questions with sexologist Avril Louise Clark
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: www.instagram.com/bitesizenutri
Write me an email: gillian@bitesize.es
Avril's follow recommendations:
@Sexologygirl
@queersextherapy
@cliterallythebest
@thepornconversation
@consentwizardry
#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
#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/
#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/
#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!)
#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
#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
#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!)
#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
#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!)