20 episodes

Welcome to the Bite Sized Habits podcast, This podcast is all about serving up bite sized, digestible evidence-based guidance from top health and behaviour change experts and some inspirational real life stories to help you to get the mindset for success and stay there.

Bite Sized Habits Podcast with Dr. Heather McKee, evidence based ways to build healthy habits that last Dr Heather McKee

    • Health & Fitness
    • 2.3 • 3 Ratings

Welcome to the Bite Sized Habits podcast, This podcast is all about serving up bite sized, digestible evidence-based guidance from top health and behaviour change experts and some inspirational real life stories to help you to get the mindset for success and stay there.

    Episode 19 The importance of embracing our vulnerability

    Episode 19 The importance of embracing our vulnerability

    You can read the full show notes here: https://bit.ly/2lBWHUo

    The importance of embracing our vulnerability

    Life coach, personal trainer, meditation teacher, and positive mental health advocate Ben gives us a lesson in the importance of cultivating positive mental health habits.

    Ben aka the naked professor is a champion of the need for us all, in particular men to become more in touch with ourselves, care less about what others think of us and be proud of our vulnerabilities.

    In this episode Ben teaches us how he got out of his head and stepped into his true self and the roadblocks he experienced along the way.

    In this episode you will learn:

    • The importance of routine

    • How honesty is the cornerstone to building healthy habits

    • How to become more aware of the power of our thoughts

    Key questions to ask yourself based on this episode include:

    • How can you be more honest with yourself?
    • How can you learn to check in with yourself and notice how what your feeling can be guiding your actions?

    • What limiting beliefs do you hold and what can you do to overcome these?

    The power of allowing ourselves to be vulnerable, is so often overlooked. I love what Ben represents in terms of empowering people, in particular men, to embrace their vulnerability, overcome their limiting beliefs and ultimately feel free to be themselves.

    I hope you enjoy this episode on The importance of embracing our vulnerability with the naked professor, Ben.

    You can find Bens website and podcast here:
    https://thenakedprofessor.me/about/
    https://podtail.com/en/podcast/the-naked-professors/

    • 31 min
    Episode 18 The power of transforming negative thoughts into positive emotions

    Episode 18 The power of transforming negative thoughts into positive emotions

    You can get the full show notes here: https://bit.ly/2lwEac0

    The power of transforming negative thoughts into positive emotions

    Fiona Brennan is a much-acclaimed clinical hypnotherapist, bestselling author, Ted x speaker and positive psychology advocate. Having experienced the struggles of anxiety first hand, Fiona was driven to find an approach that not only helped her breakthrough her own mental barriers but one which she could then share with others. S

    he is the author of The Positive Habit - 6 steps for transforming negative thoughts into positive emotions. Through her book and online programme Fiona supports people to reduce their anxiety in order to thrive and flourish.

    In this episode you will learn:
    • How thoughts are habits too and the importance of reframing your thoughts
    • What one of the most sought-after positive mental habits is and steps to take to attain it
    • The key habit Fiona uses to maintain her positive emotions

    The key question to ask yourself to integrate into your own healthy habits based on this episode is:

    • What one small thing can you do now today to start taking care of yourself and your mental health?

    I am a massive fan of Fiona’s work – which I’m sure you can tell as I’m positively gushing throughout the conversation. But also because she is someone who really walks her talk and is a huge inspiration in terms of what the power of working on your mental fitness can do. I highly recommend her weekly blog, which gets sent out every Monday morning it’s a fantastically positive way to kick start your week.

    I hope you enjoy this episode with Fiona Brennan on The power of transforming negative thoughts into positive emotions.

    Resources:
    Book: https://www.thepositivehabit.com/the-positive-habit-book/

    Website: https://www.thepositivehabit.com

    • 30 min
    Episode 17 Why we don't need fixing

    Episode 17 Why we don't need fixing

    You can read the full show notes here: https://bit.ly/2lYKuJw

    Why we don’t need fixing

    Having had worked in addictions for years behaviour change specialist and bestselling author Shahroo wanted to find a way to translate key behaviour change theory into an accessible format that could be used by her clients and be easy to apply to their everyday lives.



    In this episode we discuss:

    ·      Shahroo’s top habit tip that she implements every day to help her overcome challenging situations

    ·      How forearmed is forewarned – having a plan of action is key

    ·      Why guidance is much more valuable than opinion

    Questions to ask yourself based on this episode:

    ·      Can you become aware of your negative self-talk? And start to think about rewriting your own more encouraging script?

    ·      What three things will test me today? Can you jot down just three things and come up with ways in which you’d like to behave in response to them? For example, how will you deal with a difficult colleague? When temptation crops up?



    It was so fun talking with Shahroo, and I’m not kidding when I say her book is jam-packed with incredibly effective ways in which to reflect on and improve your own habits. I know you will find today's conversation an interesting insight into how to cultivate kindness habits now!



    Resources:

    The Kindness Habit book that I frequently recommend to clients can be found here!

    Shahroo's website can be found here: https://shahrooizadi.co.uk/

    • 25 min
    Episode 16 Can you make peace of mind a priority?

    Episode 16 Can you make peace of mind a priority?

    Get the full show notes here: https://bit.ly/2lwrS3g

    “Set peace of mind as your highest goal, and organize your life around it.” Brian Tracy

    Having suffered from anxiety for over 10 years. Chloe knew a thing or two about the importance of making her mental health a priority. Having trained as a hypnotherapist she wanted a way to be able to share all that she learnt, to help others know that change is possible. So she founded calmer you, to help people bring out the calm and self-assured person within them.

    In this episode, we talk about the key tactics she uses with both her clients and herself to make positive mental health a priority, overcome longstanding barriers, and ultimately help them let go of negative thoughts and worries and get back to enjoying their lives.



    In this episode we discuss:

    · How making your mental health a priority is key

    · How busy is a decision

    · Why boundaries are important to your mental health



    Questions to ask yourself:

    · Do you know what your boundaries are? Can you say no when you need to? When these boundaries are tested can you ask yourself what is best for me? What do I want from this?

    · Can you schedule some worry time for yourself? Can you note down worries throughout the day, then set aside some time to focus on them. Noting any strategies that you feel may help you manage them?

    I just loved Chloe’s insights as I know she really walks her talk. And she shares loads of helpful exercises in this episode, many of which I went off to implement straight away so I know you are going to get a huge amount of value from this bite-sized habits episode with the wonderful Chloe Brotheridge.

    Resources

    You can find out all about Chloe's amazing work at: https://www.calmer-you.com/

    You can get her latest books here (these are jam-packed with actionable insights to kickstart your journey to being the most confident and calm version of yourself)

    https://www.calmer-you.com/books/

    • 19 min
    Episode 15 Can you celebrate what you gain?

    Episode 15 Can you celebrate what you gain?

    For full show notes see here: https://www.drheathermckee.co.uk/podcast-bite-sized-habits.php?title=episode-15-can-you-celebrate-what-you-gain&post=u5B0E4

    Hannah, a highly regarded personal trainer reached out to the Bite Sized Habits Podcast as she felt the philosophy of the podcast was really aligned with her own. In particular in terms of having an accessible, realistic yet evidence-based approach to building healthy habits. Once I found out about her own personal journey I knew I just had to have Hannah on the podcast. And she didn’t disappoint.

    In this episode you will learn:

    • The importance of celebrating your successes and the amazing fiterversay that Hannah has each year

    • How to step away from a perfectionist mindset and define what consistency means for you

    • The importance of focusing on what you gain from healthy habits for long term success, not what is taken away


    Key questions you could ask yourself to enhance your own healthy habits based on this episode include:

    • How can you celebrate the process, applaud yourself for sticking with your goals? Could you create your own health anniversary?
    • How can you start to define what consistency means for you?
    • How can you focus on the journey of health rather than a particular destination, How can you add more, focus on what you gain, and create gain orientated goals?

    I honestly couldn’t get enough of Hannah’s healthy habit insights. Her knowledge on her own and others behaviour is exceptional and her ability to experiment with what works for her is so impressive. I know you will get a huge amount of value from this episode on celebrating what you gain with Hannah Buddle.

    Hannah's website is: http://fitpersonaltraining.uk/blog

    • 34 min
    Episode 14 The Real Definition of Self Care

    Episode 14 The Real Definition of Self Care

    You can find the full show notes at:https://www.drheathermckee.co.uk/podcast-bite-sized-habits.php?title=the-real-definition-of-self-care&post=uD01FD

    Suzy Reading: The real definition of self-care

    It was the combination of motherhood colliding with her Fathers terminal illness that catapulted Suzy into the world of self-care. Suzy is, (among other things) a mother of two, a Chartered Psychologist, Yoga Teacher, Health Coach and author of the fantastic ‘The Self-Care Revolution’. Her mission is to support and empower people with the tools they need to engage in their own unique self-care habit.


    In this episode we discuss the importance of creating your own unique framework for self-care that can serve you both in day to day life as well as times of need.

    In this episode you will learn:
    • The true definition for self-care, that will help you concrete it in your daily life
    • The common barriers to self-care and how to overcome them
    • The importance of experimentation for what works at what time for you.
    • How to build a self-care framework that is unique to you

    One question to ask yourself based on today’s episode is:

    • What does self-care facilitate in your life? What does it allow you to do? Who does it allow you to be?

    What I love about Suzy’s work is she takes what can be seen as quite nebulous and brings it right down into the real world, giving us actionable tools and skills to execute our own self-care frameworks the fit our busy lives. I am absolutely thrilled to be sharing this episode on the real definition of self-care with Suzy reading.

    Resources:

    You can find Suzy on Instagram
    https://www.instagram.com/suzyreading/?hl=en

    Suzy’s amazing book is:
    https://www.amazon.co.uk/Suzy-Reading/e/B073QPPHBW

    • 27 min

Customer Reviews

2.3 out of 5
3 Ratings

3 Ratings

Seven mos of One year ,

Owl calls and textbooks

I hate giving bad reviews, but feel it’s important to know, so hopefully the podcast could actually grow, because I think it’s a good topic, and a lot of people need this type of discussion.

Sadly, I’m unable to focus on what the guests are talking about because there’s an owl hooting almost every 5-10 seconds. Even the guests sometimes pause, seemingly confused by the over-response. And it almost feels condescending, bored or dismissive sometimes.

While I think the ideas behind some of these are good, they’re often overlapping, and more antidotal than ‘evidence-based’. The discussion isn’t outside of textbook, and the parroting feedback method feels outdated and sometimes almost insulting.

Keep on working on it. Breaking habits is an important topic, and difficult. So, you have a great idea. Just need to hone some things. Start with the over-response owl hooting.

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