Bite Size Nutrition Podcast with Gillian Bennett

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 nutrition coaching: ⁠⁠https://bitesize.es/coaching⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 1:1 coaching with Gillian: ⁠⁠https://bitesize.es/coaching⁠⁠ 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/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

In this excerpt from one of my mentoring calls, you'll learn: 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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/⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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/⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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/⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message

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/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message