#178: a four step process to stop mentally calculating calories

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 holidaysHow 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 eatingHow to think about flexibility over a season or a year, not just one day or one mealThe difference between moving your body to care for yourself vs. to “burn off” foodHow someone with a healthy relationship with food handles treats, traditions, and “special” foodsThe 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 learnHow to spot rigid vs. flexible control (and why it matters)What research suggests about tracking frequency, intention, and disordered eating riskThe 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/selftrustWork 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-objectificationWhat positive body image actually means (it isn’t “loving how you look”) and why it supports healthier eating and movementEmbodiment as a practical skill set for pregnancy and postpartumThe mindset I’m taking into postpartum: nourishment, movement as possible, and honest communication about needsHow I prepared during pregnancy: flexible training, regular eating that includes convenience and pleasure, breathwork/deep core work, and proactive conversations with my partnerIf 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 learnWhy unconditional permission reduces urgency (and overeating) over time“Awareness over avoidance”: how curiosity beats rigid rulesHow to align sugar decisions with your values (connection, ease, authenticity)The “add, don’t restrict” approach to snacks and mealsWhy wanting more after sweets is normal—and how to respond wiselyA step-by-step mindful sweets practice you can try this weekRelated episodesUnconditional Permission to Eat mini-series: ~Episodes 51–53Resources🎁 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 twoHave 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-termHow scarcity and “screw it” thinking fuel cravings and overeatingThe link between sugar restriction and hidden weight-loss goals3 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 habitsHow to reconnect with your fullness cues (interoception)The mindset shifts that make it safe to stop eatingPractical tools like savoring, food habituation, and values-based decision makingThis 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 stickyWhat to do instead of countingWhy your thoughts aren’t factsHow mindfulness and values-based eating helpWhat 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