Gillian Bennett

Trust Yourself With Food (previously the Bite Size Nutrition Podcast)

Health EN ↓ 188 episodes

Actionable tips and tools for you to heal your relationship with food and body so you can eat like a normal person and stop letting food and weight take up so much space in your mind and your life. Each 10-25 minute episode will help you move past food noise, stop the constant feeling that your body isn't good enough, and away from restriction, food fears and emotional eating patterns. Connect w/ me on Instagram: https://www.instagram.com/bitesizenutri Download the Self Trust Starter Kit: https://bitesize.kit.com/selftrustLearn more about 1.1 coaching: https://bitesize.es/coaching-2/

Author

Gillian Bennett

Episodes

#88: Making fitness guilt-free, shifting your identity around exercise and how to build a flexible approach to working out with Marissa Graham 26.06.2023 42:08

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 chasi...

#87: Dealing with period cravings, PMS, and other cycle fluctuations as a mindful eater 19.06.2023 29:56

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-conf...

#86: How to break the cycle of guilt and shame around food 12.06.2023 28:53

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 pro...

#85: Fueling your body without tracking your food + why macro tracking is not a long term solution 05.06.2023 31:47

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://bi...

#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!) 29.05.2023 7:21

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://bite...

#83: Three food + body struggles that STILL come up for me + how I deal with them (and you can deal too) 22.05.2023 23:29

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.co...

#82: How to get over the fear of eating enough w/ coach Julia Lynch 15.05.2023 43:34

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.c...

#81: Are your beliefs about your body truly YOURS? ... identifying diet culture beliefs and tips for breaking away from the thin ideal 08.05.2023 35:35

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...

#80: Life update: healthy relationships, LASIK eye surgery, coaching for coaches and how do you know what your core values REALLY are? 01.05.2023 19:40

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: ht...

#79: Q+A: If I accept the body I have now, aren't I just letting myself go? 24.04.2023 19:33

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!)

#78: Do guys actually care about cellulite, how core values impact friendships, and travelling without food rules w/ my BFF Fabiola 17.04.2023 32:41

#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) 12.04.2023 8:12

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!)

#76: The reality of letting go of the diet mindset for good: What I thought would happen vs. what actually happened 10.04.2023 24:39

#75: Five ways to build self confidence without losing a pound 03.04.2023 28:13

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 medi...

#74: Is moderation possible without food rules or restrictions to keep you on track? 27.03.2023 8:56

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...

#73: From food obsessed to a healthy relationship with food: Three skills that helped me get there 20.03.2023 29:30

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.pa...

#72: Are you an emotional eater? Here's how to boost your emotional regulation skills 06.03.2023 22:35

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...

#71: How I coach myself through a bad body image day 27.02.2023 17:11

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 a...

#70: Culture shock, core values, and keys to building self confidence with nutrition coach Esther Avant 20.02.2023 41:41

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...

#69: Body image, self worth and how to make dating more fun {10 lessons from over 10 years of online dating} 13.02.2023 21:49

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...

#68: Four non-food related tips to improve your relationship with food and your body and boost your self confidence 06.02.2023 23:11

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...

#67: Why making your body 'better' isn't the key to better body image {Client Workshop Replay} 30.01.2023 25:42

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 forge...

#66: {a chat with my BFF} We obsessed over the 'perfect' body, and where did it get us? 23.01.2023 37:58

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...

#65: What's a realistic timeline for reaching a goal... and why does it feel like everyone else is doing better than me? 16.01.2023 23:32

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://cal...

#64: tools to change your behavior without self judgement, criticism or shame with Dr. Karin Nordin 09.01.2023 48:24

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 fix...