Advertise on podcast: Trust Yourself With Food (previously the Bite Size Nutrition Podcast)

The full play by play of baby Bite Size's birth and an important lesson about the duality of emotions, acceptance and letting go of control

How does someone with a genuinely healthy relationship with food eat over the holidays—without obsessing, “saving up,” or spiraling afterward? In this episode, we’ll explore what changes when you feel calm and grounded around food, even in an environment full of rich meals, family dynamics, disrupted routines, and allll the emotions that come with the holidays. What a healthy relationship with food actually looks like over the holidays How body image and food freedom are deeply connected (and why holidays can poke at both) Why people with a healthy relationship with food don’t “save up” or “make up for” holiday eating How to think about flexibility over a season or a year, not just one day or one meal The difference between moving your body to care for yourself vs. to “burn off” food How someone with a healthy relationship with food handles treats, traditions, and “special” foods The role of the scale, body checking, and holiday weight fluctuations (and why stepping away can help) Links/Coaching info: Register your interest in 1:1 coaching Connect with me on Instagram

Feel “in control” with macros but think about food all the time? In this updated episode (original ep is #118), I unpack the hidden risks of macro tracking and teach a saner, skills-first way to eat without feeling like you’re spiraling. You’ll learn How to spot rigid vs. flexible control (and why it matters) What research suggests about tracking frequency, intention, and disordered eating risk The Four Pillars of Intentional Eating (skills to replace numbers)A scaffolded plan to taper off tracking without panic 🎁 Get the FREE Self-Trust Starter Kit (5 days, quick lessons + workbook)👉 https://bitesize.kit.com/selftrust Work with me🧠 1:1 coaching—January 2026 waitlist: https://bitesize.es/coaching-2/

In this solo episode, I share why I’m not planning to “bounce back” after birth and what I’ll focus on instead: caring for my baby, caring for my body, and letting my recovery unfold with respect, flexibility, and support. We’ll talk about: How bounce-back culture fuels body checking, comparison, and self-objectification What positive body image actually means (it isn’t “loving how you look”) and why it supports healthier eating and movement Embodiment as a practical skill set for pregnancy and postpartum The mindset I’m taking into postpartum: nourishment, movement as possible, and honest communication about needs How I prepared during pregnancy: flexible training, regular eating that includes convenience and pleasure, breathwork/deep core work, and proactive conversations with my partner If you’re pregnant, postpartum, or supporting someone who is, this episode offers a grounded alternative to appearance-focused goals and a permission-based way to recover. Resources & Links🎁 Get the FREE Self-Trust Starter Kit (5 days to build values-aligned decisions with food & fitness)👉 https://bitesize.kit.com/selftrust 🧠 Want 1:1 support to think about food less and feel more at ease?Join the waitlist for coaching: https://bitesize.es/coaching-2/ Share this episode with a friend who could use a saner take on postpartum. Follow my post partum journey on Instagram: https://www.instagram.com/bitesizenutri

In Part 2 of this two-episode series, we move from why control-based sugar strategies fail to how to manage sweets with permission, awareness, and flexibility—without rules, guilt, or obsession. You’ll learn simple, compassionate practices to enjoy sweets and feel more in control of your choices. What you’ll learn Why unconditional permission reduces urgency (and overeating) over time “Awareness over avoidance”: how curiosity beats rigid rules How to align sugar decisions with your values (connection, ease, authenticity) The “add, don’t restrict” approach to snacks and meals Why wanting more after sweets is normal—and how to respond wisely A step-by-step mindful sweets practice you can try this week Related episodes Unconditional Permission to Eat mini-series: ~Episodes 51–53 Resources 🎁 Free 5-Day Self-Trust Starter Kit: https://bitesize.kit.com/selftrust 🧠 1:1 Coaching (details & consult): https://bitesize.es/coaching-2/ NoteIf you have a medical condition (e.g., Type 2 diabetes), you may need additional guidance for sugar intake. This episode focuses on relationship-with-food skills you can adapt to your needs. If this helped, follow Trust Yourself with Food and share the episode with a friend who wants a calmer, more intentional approach to sweets.

Part one of two Have you ever sworn off sugar, only to end up eating more of it once it was “off-limits”? In this first official episode of Trust Yourself with Food, Gillian unpacks why common strategies for controlling sugar - like cutting it out completely, keeping it out of the house, or using rigid food rules....tend to backfire. This conversation is NOT about fear mongering sugar or telling you how much you should be eating- it's about the psychology of scarcity, all-or-nothing thinking, and how hidden weight-loss pressures often drive our desire to quit sugar. You’ll leave this episode with practical reflection prompts to help you decide what a reasonable sugar intake looks like for your life... without rules, guilt, or constant mental chatter. What you’ll learn in this episode: Why past sugar-control attempts haven’t worked long-term How scarcity and “screw it” thinking fuel cravings and overeating The link between sugar restriction and hidden weight-loss goals 3 reflection prompts to reset your relationship with sweets 🎁 Free Self-Trust Starter Kit: https://bitesize.kit.com/selftrust🧠 1:1 Coaching with Gillian: https://bitesize.es/coaching-2/ Send me a DM on Instagram and let me know how you liked this episode: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠

An introduction to what you can expect from Trust Yourself With Food! If you're new here, welcome! If you've been following (and loving) the Bite Size Nutrition Podcast, you'll find the same short, actionable podcast episodes that help you build a healthy relationship with food, body and self, updated on a biweekly basis. I've just updated the name to reflect the essence of the podcast and what you'll get out of listening to these episodes. Connect with me on Instagram and let me know what you think of the name change! ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠

If you’ve ever struggled with overeating (even when you know you’re full), this episode breaks down why... and your first step to stopping at comfy fullness. You'll learn about the two sides to stopping at comfy fullness- as well as mindful eating strategies to help you stop eating when you’re comfortably full, without guilt, restriction, or relying on willpower. You’ll learn: Why childhood food rules still influence your eating habits How to reconnect with your fullness cues (interoception) The mindset shifts that make it safe to stop eating Practical tools like savoring, food habituation, and values-based decision making This is for you if you want to: ✨ Stop overeating ✨ Feel more in control around food ✨ Build food freedom and self-trust 🎁 Start with the FREE Self-Trust Starter Kit: https://bitesize.kit.com/selftrust 🧠 Learn more about 1:1 coaching: https://bitesize.es/coaching-2/ Join me on Instagram: https://www.instagram.com/bitesizenutri⁠⁠⁠⁠⁠

Feel like it's really hard to keep yourself motivated if you don't have a specific goal, benchmark or deadline to look forward to? In this episode, I walk you through the different types of motivation, how to identify which one might be driving your motivation issues, and and how shifting your approach can help you stay consistent without guilt or pressure. Plus, I’ll give you a quick journaling exercise to uncover your deeper reasons for taking care of yourself and increasing your motivation without needing a fat loss goal or a competition to keep you motivated. 🎁 Grab the Self-Trust Starter Kit (free 5-day mini course!)https://bitesize.kit.com/selftrust 🧠 Interested in coaching?https://bitesize.es/coaching-2/ Connect with me on Instagram: https://www.instagram.com/bitesizenutri 

In this episode, Gillian breaks down four (+ an extra one) practical steps to stop mentally calculating calories... Because calories stick with you, even if you haven’t tracked macros in years.If you feel like you know calories by heart and can’t shut off the mental math, this is your guide to reducing the noise and finding more peace with food. You’ll hear: What makes calorie calculations so sticky What to do instead of counting Why your thoughts aren’t facts How mindfulness and values-based eating help What to expect as you practice a new way of thinking 🎁 Free Resource: Self-Trust Starter KitLearn how to start trusting yourself again, define your values, and make more confident choices around food, fitness, and life. 📞 Interested in 1:1 Coaching?Click here to learn more or schedule a free call: https://bitesize.es/coaching-2

In this episode, I’m sharing the real, unfiltered thoughts I’ve had about how pregnancy is impacting my body, how it would’ve messed with my head years ago and left me miserable, and the three mental shifts I wouldn’t survive pregnancy without: ✨ Why how I look doesn’t determine how I feel about myself✨ How I navigate hunger, fullness, and cravings without guilt or control✨ Why changes in my body or routine now spark curiosity.. not judgment This one’s for you if you’ve ever feared body changes, obsessed over food, or believed you needed control to feel okay. And it’s especially for anyone who’s pregnant or thinking about it... and wondering how to handle the mental side of it all. 🎁 Get the FREE Self-Trust Starter KitStart rebuilding your trust in yourself to make choices that don't require restriction, micromanaging or tracking every bite.👉 https://bitesize.kit.com/selftrust 🧠 Want to go deeper with 1:1 coaching support?Take a look at coaching details or schedule a free call here: https://bitesize.es/coaching-2/

One of the scariest parts of quitting macro tracking or dieting? Trusting your hunger. I’ve been there... convinced that if I listened to my appetite, I’d eat everything in sight. If you've ever felt the same way, this episode is for you. Inside, we’ll explore: Why dieting teaches you to distrust your hunger cues What the hunger scale is and how to use it before meals or snacks The four types of hunger and how to spot them What’s actually going on with your hunger hormones (explained simply) A client story of how tuning into hunger helped her stop tracking without spiraling Why this ONE skill can help you reduce food obsession and build trust with your body You’ll walk away with a practical tool you can use today to feel more in control and less reactive around food... no tracking required. 🔗 Links Mentioned: 🎁 Get the FREE Hunger Guide: https://bitesize.kit.com/hungerfullness 🧠 Want to go deeper with 1:1 coaching support? Explore coaching here: https://bitesize.es/coaching-2/

Summer is here , and it's a moment when body image can really suffer. In this episode, Gillian shares her personal experience with chafing, along with how to manage the physical discomfort without spiraling into 'I have to lose weight ASAP!' If you can relate to any sort of body discomfort or shame during the hot months, you'll love this episode. In this episode: How Gillian deals with chafing Why chafing can trigger shame and self-criticism How we make discomfort mean something about our bodies What to do when sensation turns into self-judgment Why addressing physical discomfort doesn’t require changing your body A mindset shift to help you feel more at peace in your skin this summer 🔗 Want to feel more confident and calm around food and your body? Grab the free Self-Trust Starter Kit here: https://bitesize.kit.com/selftrust Or check out 1:1 coaching options: https://bitesize.es/coaching-2/

In this episode, I’m joined by Megan, a former client who shares her journey from relying heavily on macro tracking to building a more trusting, confident relationship with food and her body. Whether you're considering nutrition coaching or wondering if the results actually stick, Megan’s story is proof that the right support can create change that lasts far beyond your time together. What You’ll Hear in This Episode: How Megan’s background as a college athlete shaped her food beliefs and fears of weight gain The downside of macro tracking when it becomes the only tool What made Megan decide to seek coaching support The identity shifts and mindset work that helped her feel in control again Why life years after coaching is even more meaningful than during it Links: Interested in coaching? Learn more: ⁠⁠https://bitesize.es/coaching-2/  Connect with me on Instagram @bitesizenutri

Get the Self Trust Starter Kit: https://bitesize.kit.com/selftrust In this episode, you'll learn: exactly why it's such a struggle to feel in control when 'unhealthy' food is in front of youwhy telling yourself you shouldn't eat the cake or the fries doesn't workthe two-fold solution that requires you to look at your overall mindset around food AND what happens in the moment when these foods are aroundhow to start trusting in yourself more when these scenarios arise Learn more about 1:1 coaching: ⁠⁠https://bitesize.es/coaching-2/  Connect with me on Instagram: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠