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

Gillian Bennett

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/selftrust Learn more about 1.1 coaching: https://bitesize.es/coaching-2/

  1. 22/12/2025

    My Birth Story

    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

    29 min

  2. 18/11/2025

    #185: how someone with a healthy relationship with food handles holiday eating

    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

    25 min

  3. 20/10/2025

    #184: letting go of macro tracking without losing control

    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/

    26 min

  4. 06/10/2025

    #183: what I'll be doing post partum instead of trying to 'bounce back'

    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

    16 min

  5. 22/09/2025

    #182: managing sugar intake without ruining your relationship with food (Part 2)

    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.

    15 min

  6. 08/09/2025

    #181: trying to control your sugar intake? here's what you need to do differently (Part 1)

    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

    14 min

  7. TRÁILER

    Bite Size Nutrition is now.... Trust Yourself with Food

    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

    1 min

  8. 25/08/2025

    #180: how to stop eating when you're comfortably full

    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

    15 min
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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/selftrust Learn more about 1.1 coaching: https://bitesize.es/coaching-2/

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