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 you
• why telling yourself you shouldn't eat the cake or the fries doesn't work
• the two-fold solution that requires you to look at your overall mindset around food AND what happens in the moment when these foods are around
• how 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

In this episode, learn about how understanding what truly matters to you can build trust in your decision making, get you off 'autopilot' in your day- to-day, and develop the part of yourself that has unshakable self-confidence.

Access the Self-Trust Starter Kit here: https://bitesize.kit.com/selftrust

Learn more about 1:1 coaching here: https://bitesize.es/coaching-2/ 

Connect with me on Instagram:  https://www.instagram.com/bitesizenutri 

TW: if you do not feel comfortable hearing about miscarriage or pregnancy loss, please skip this episode

I'm sharing my story of pregnancy loss, discovering i DID want to be a parent after years of not knowing, and why I wish we talked about these things more (even though I hid it for a really long time).

Connect with me on Instagram: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠

Enquire about 1.1 coaching: https://bitesize.es/contact 

In this episode, you'll learn about body checking and why common behaviors like inspecting photos, pinching body fat or even stepping on the scale keep the cycle of food obsession, insecurity and on/off dieting going.

Download the free ADAPT guide mentioned in the episode: https://bitesize.kit.com/adapt

Learn more about 1:1 coaching: ⁠⁠https://bitesize.es/coaching-2/ 

Connect with me on Instagram: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠

In this episode I'm sharing some quick fire lessons I've learned in my 38 years of life- listen to pick up a couple nuggets of wisdom that might be helpful for you in your life journey... and share your own nugget of wisdom in the comments or on Instagram!

Learn more about 1:1 coaching: ⁠⁠https://bitesize.es/coaching-2/ 

Send me a DM on Instagram: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠

If you're a boredom, stress OR emotional eater, this one is for you. Let's shift how you think about boredom eating, and help you explore what's actually happening and what you can do to break the cycle of boredom eating.

Enquire about 1.1 coaching: https://bitesize.es/contact 

Connect with me on Instagram: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠

In this episode you'll learn the root of why you feel anxious eating in social situations, and what needs to change to feel more at ease enjoying your life without food thoughts or anxieties getting in the way.

Get the food rule tracker: https://bitesize.kit.com/foodrules

Enquire about 1.1 coaching: https://bitesize.es/contact 

Connect with me on Instagram: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠