All Episodes

My Birth Story

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

#184: letting go of macro tracking without losing control

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

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

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

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

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

#179: how to stay motivated to eat well and exercise without a specific goal

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

#177: three mindset shifts I would NOT be surviving pregnancy without

#176: how to tell if you're actually hungry (before you eat)

#175: thigh chafing + what to do about summer body discomfort

#174: from tracking to trust: Megan's shift from die hard macro tracker to mindful eater

#173: Q+A: I don't crave unhealthy food, but when it's around I can't stop eating it

#172: how to move from 'I need more control' to 'I trust myself'

#171: not knowing if I wanted kids, pregnancy loss, and why don't we talk more about miscarriage (TW)?

#170: why your morning mirror check needs to stop

#169: 38 lessons for 38 years (my birthday bonus episode)

#168: overcoming boredom eating

#167: how to feel more 'chill' around food (especially in social situations)

#166: an unexpected way to improve your relationship with food/body

#165: worried you'll fall back into old 'bad' habits if you stop tracking?

#164: what's changed in my life as a result of improving my relationship with food

#163: the six pillars of Bite Size Nutrition coaching

#162: from nonstop dieting to building a values-aligned life with Kerry (my coaching client)

#161: four questions to ask yourself if you're food obsessed

#160: to diet or not? how to know what's right for you when everyone is talking about weight loss

159: rushing, busy-ness, and how slowing down supports your relationship with food

#158: getting to the root of your unhelpful habits

157: the truth about protein intake

156: enjoy holiday treats without obsessing or overthinking this year

#155: "I'll feel better about my body when I lose weight"

#154: Q+A: Can food rules ever be a good thing?

#153: how to make transitions into new seasons of life feel easier

A very very exciting announcement!

#152: a tip for getting out of your own head at social events or while eating out

#151: how to date when you don't love what you look like

#150: why you think about food all the time (+ what to do about it)

#149: overcoming the fear of letting go of control around food + the actions and beliefs that support food freedom

#148: the missing piece to most nutrition and fitness 'journeys'? (identity, self concept, and taking realistic action)

#147: How do I talk to my partner about my struggles with food?

#146: is 'I'll be happy when...' the reason we struggle to be happy NOW? w/ eating disorder therapist Saskia Aufenacker

#145: how to stop letting your thoughts rule your actions w/ psychologist Daniela Hidrobo

#144: How to make more mindful choices w/ food on vacation + Q+A from my Instagram stories

#143: Reducing overthinking as a coach + why I don't love calories on menus

#142: how to love your life even when you don't love what you look like

#141: Mindful and intuitive eating differences, why I was a hater on Instagram, and what approaches for weight management actually work?

#140: wish you could 'listen to your body'? Interoceptive awareness and tools for build a stronger mind-body connection

#139: is stress the problem, or is it your MINDSET around stress? stress management tips and tools to adjust your 'stress mindset'

#138: How I lost my period... and got it back again (my hypothalamic amenorrhea story)

#137: Help! I'm seeing progress, but I'm worried I'll just end up losing it

#136: Coaches Q+A: My new client doesn't want to track macros... what should I do?

#135: Struggle with weekend or social event eating? Tips to eat more mindfully w/ a social life

#134: Three habits for body + self confidence this summer

#133: Q+A: How can I help my client reverse diet from a mindful eating perspective?

#132: can't stop making excuses? how to take radical responsibility for your choices and outcomes

#131: How to build self trust with food w/ Kelly Wright @kellywright.co

#130: thoughts on aging, timelines, and expectations of what life 'should' look like

#129: The importance of joy, fun and pleasure (MUST LISTEN if you struggle with emotional eating or evening snacking)

#128: Why I don't drink anymore + tips for enjoying social occasions without alcohol

#127: tips for overcoming all or nothing thinking (excerpt from a Confident Coaching Mentorship call)

#126: How to make shopping, buying clothes and getting dressed less of a mindf*ck

#125: Why you overeat and what to do about it (+ the difference between overeating and a binge)

#124: Tips and tools to become more self compassionate (if you're hard on yourself, this episode is for you)

#123: what you need BEFORE you attempt fat loss (again)

#122: Why your clients struggle with follow through + what to do about it

#121: how to stop 'giving in' to every craving: mindfulness, distress tolerance and learning to surf the urge

#120: five guidelines for intentional eating + what I eat in a day

#119: How to strengthen your mind/body connection with neurosomatics coach Dr. Katie Gambler-Ross

#118: macro tracking risk factors, rigid vs. flexible dietary control and 6 skills you need to build confidence eating without tracking

#117: how to become a client centered coach (four coaching tips you did NOT learn in your nutrition or PT cert)

#116: five questions to help you set more realistic expectations for your goals this year

#115: how to set goals you'll actually reach this year + non diet nutrition goals for 2024

#114: If I overate yesterday, here's what I would do today (+ tips for breaking the cycle of overeating)

#113: Three mistakes I made in my first year of coaching + a very exciting announcement

#112: Ten actionable tips to reduce holiday overeating (especially if you feel like you love food *too* much)

#111: Food and body comments: internal work and communication skills to not let them get under your skin

#110: The problem with 'I'll be confident when...' and other body image learnings with Michelle Carroll, body image PhD researcher + coach

#109: the satisfaction factor: a key component for reducing overeating + cravings

#108: The first time we dieted, childhood body image memories, and how we developed self compassion w/ Jess Heiss from Sturdy Girl

#107: Can you accept yourself and want to lose weight at the same time?

#106: What I would do differently next time I travel (reflections from two weeks of very little veggies and zero workouts)

#105: How to stop hating what you look like in photos

#104: 'If I had a flat stomach, I would be much more attractive': the roots of body image beliefs and influences

#103: overcoming the fear of weight gain + tips to boost self worth regardless of appearance

#102: Q+A: How do I stop caring so much about what people think about me?

#101: What I've been thinking about lately: finding joy in the every day, changing my perspective, and overcoming the fear of 'what if this doesn't last?'

#100: What I got wrong about food freedom + four steps to find YOUR freedom with food (because it's different for all of us, friend)

#99: start believing in your ability to change (and stop letting every slip up or obstacle make you feel like you're failing)

#98: How to stop feeling like you have to earn or justify what you eat

#97: 'Getting back in the swing of things' after summer, a vacation, or time out of your routine - seven steps for better self regulation.

#96: How do I actually listen to my body, is intermittent fasting healthy and how to set up a nighttime routine for better sleep? (Q+A episode)

#95: the definitive guide to finding a great coach and the difference between coaching + therapy

#94: This is the alternative to rigid dieting and precise macro tracking... with nutrition coach, author and psychology student Josh Hillis

#93: Life update: why I'm NOT disciplined anymore and that's a good thing, city living vs. nature and attachment styles

#92: Q+A: I'm trying to respect my hunger and fullness, but I keep overeating! What am I doing wrong?

#91: This changed my life: values aligned decision making + a framework I've never shared before

#90: Body image in the bedroom, is your vagina normal, and more s*x questions with sexologist Avril Louise Clark

#89: Five signs that my body image has improved + why none of them are me loving how I look 24/7

#88: Making fitness guilt-free, shifting your identity around exercise and how to build a flexible approach to working out with Marissa Graham

#87: Dealing with period cravings, PMS, and other cycle fluctuations as a mindful eater

#86: How to break the cycle of guilt and shame around food

#85: Fueling your body without tracking your food + why macro tracking is not a long term solution

#84: Mindful eating habits I ALWAYS practice when I travel (because maintaining balance between 'I love to eat' and 'I value health' is important to me!)

#83: Three food + body struggles that STILL come up for me + how I deal with them (and you can deal too)

#82: How to get over the fear of eating enough w/ coach Julia Lynch

#81: Are your beliefs about your body truly YOURS? ... identifying diet culture beliefs and tips for breaking away from the thin ideal

#80: Life update: healthy relationships, LASIK eye surgery, coaching for coaches and how do you know what your core values REALLY are?

#79: Q+A: If I accept the body I have now, aren't I just letting myself go?

#78: Do guys actually care about cellulite, how core values impact friendships, and travelling without food rules w/ my BFF Fabiola

#77: If you love to eat, value your health and want to live a really f***ing fun life, listen to this episode (The Confident Eater details)

#76: The reality of letting go of the diet mindset for good: What I thought would happen vs. what actually happened

#75: Five ways to build self confidence without losing a pound

#74: Is moderation possible without food rules or restrictions to keep you on track?

#73: From food obsessed to a healthy relationship with food: Three skills that helped me get there

#72: Are you an emotional eater? Here's how to boost your emotional regulation skills

#71: How I coach myself through a bad body image day

#70: Culture shock, core values, and keys to building self confidence with nutrition coach Esther Avant

#69: Body image, self worth and how to make dating more fun {10 lessons from over 10 years of online dating}

#68: Four non-food related tips to improve your relationship with food and your body and boost your self confidence

#67: Why making your body 'better' isn't the key to better body image {Client Workshop Replay}

#66: {a chat with my BFF} We obsessed over the 'perfect' body, and where did it get us?

#65: What's a realistic timeline for reaching a goal... and why does it feel like everyone else is doing better than me?

#64: tools to change your behavior without self judgement, criticism or shame with Dr. Karin Nordin

#63: Can a gratitude practice change your relationship with food and your body?

#62: Three ways to approach goal setting for 2023... without fear of failure.

#61: Navigating holiday meals as someone who 'loves food too much'

#60: Three unexpected ways to get yourself to stop procrastinating and start taking action

#59: Seven reasons to work out that have NOTHING to do with aesthetics ft. weight neutral strength coach Mark Breedon

#58: Four simple steps to a mindful meal {Don't tell me what to eat part four}

#57: Food cravings, habituation and why you can control yourself around some foods but not others {Don't tell me what to eat part three }

#56: The three kinds of food rules that keep you stuck {Don't tell me what to eat part 2}

#55: How to practice unconditional permission to eat, no matter what your nutrition goal {Don't tell me what to eat part 1}

#54: Life update: Downs, ups and a life changing lesson

#53: How to navigate life changes with self compassion with Olivia Park (female health and performance coach)

#52: how to identify all or nothing thinking + become more self compassionate: Live coaching call replay!

#51: Healthy travel tips: Two habits and one big mindset shift that support me when I'm on the go

#50: Carbohydrates 101: Carb cravings, why NOT to cut carbs, and how much of them you REALLY need

#49: Dealing with 'fear foods', why you need to stop trying to eat clean and yes, you need to eat breakfast ... ft. Alex Marshall

#48: Three reasons you self sabotage your health and fitness goals + five tips to stop getting in your own way

#47: Warning signs that your relationship with food needs work + tips to get started

#46: 5 tips for healthier snacking

#45: How to stop freaking out about scale weight + five ways to change your relationship with the scale

#44: Why can't I stay on track?! Here's how to help yourself become more consistent + actually DO what you say you'll do

#43: One simple trick to help your digestion + reduce bloating

#42: Five habits that changed my life (and how those tiny habits added up to BIG changes)

#41: Two mindful eating habits you can start TODAY to make eating easier

#40: Live coaching call! Sugar addiction, mindful vs. intuitive eating and more with Briannna (TCE group member)

#39: 'What I eat in a day' videos on social media: Pros, cons and why you might just want to scroll by

#38: Balancing body autonomy and fat loss goals with Ren Jones

#37: Q+A: How should I adjust my eating habits if I start exercising more?

#36: Where does motivation go when I 'lose' it? Three skills to build to keep motivation going

#35: You don't need to love your body to accept it: and actionable tips for body acceptance, body neutrality, and feeling more comfortable in your own skin

#34: Q+A: What should I do if someone I care about won't stop making diet-culture related comments?

#33: How to get better at managing your time with Holly Priestland

#32: Q+A episode: How do I 'find' and KEEP motivation over time?

#31: Want to feel confident, calm and collected around food? These are the six habits you need to work on (+TCE details)

#30: How to do the bare minimum and STILL see progress: an exercise define your “minimum requirements”

#29: How to eat mindfully with a social life

#28: My story, part 2: overtraining, undereating, and overcoming an all or nothing mindset

#27: My food and body image story, part one

#26: How do you know when it's time to stop tracking macros?

#25: How would you treat a friend? An exercise to help you with negative self-talk {MINI EPISODE}

#24: The episode for people who suck at eating veggies: tips to boost your vegetable intake without force feeding yourself

#23: My origin story + values based nutrition: a conversation with JK Mcleod from Help Me Understand

#22: A healthier approach to fat loss + 4 mistakes you didn't realize are holding you back

#21: Give yourself some space {MINI EPISODE}

#20: If you're dieting or trying to lose weight, this is the episode you NEED to listen to

#19: Are your thoughts tricking you into believing something that isn't true? {MINI EPISODE}

#18: Your sh***y body image day has NOTHING to do with what you actually look like + how to start loving your body

#17: Three easy ways to get more protein in your diet

#16: Why cutting out your favorite foods never lasts {MINI EPISODE}

#15: A step by step guide to meal planning

#14: Is what you feel after ordering takeout food guilt.. or food shame? Here's why the difference matters.

#13: Stop being so focused on results {MINI EPISODE}

#12: Three things you tell yourself that are holding you back from healthier eating habits

#11: Are you hungry? Understanding the four types of hunger, and an intro to mindful eating habits

#10: Tools for overcoming perfectionism, procrastination and the all or nothing mindset {WORKSHOP REPLAY}

#9: Eating habits are just like tennis: practice makes you better {MINI EPISODE}

#8: Is emotional eating always a bad thing?

#7: {MINI EPISODE} Your mental energy pie chart

#6: How to be more mindful (no meditation required)

#5: Here's how to overcome your fear of failure + build a resilient mindset

#4: The mindset shift that changed it all for me: Curiosity over judgement

#3: You can literally eat whatever you want: thoughts on unconditional permission to eat {MINI EPISODE}

#2: Are you a perfectionist? This is why you might find it SO hard to stay on track with healthy eating and an exercise routine

#1: The really important question you're not asking yourself, and how a shift in IDENTITY is the key to changing your eating habits