Reframe & Refuel: Rethink Nutrition

Helena Zofia Nutrition
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  • NUTRITION
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Welcome to Reframe and Refuel, the podcast that simplifies nutrition and helps you make real, lasting changes. Hosted by Helena, a Registered Nutritionist with a background in Clinical and Public Health Nutrition and Psychology, this show cuts through the noise with evidence-based advice and practical tips. Whether you're a client or just someone looking to improve your health, tune in for short, easy-to-digest episodes that help you understand why nutrition matters—and how to make it work for you.

  1. FEB 19

    #22 This Is How You Stop Raiding the Snack Cupboard

    You don’t suddenly “lose control” in the evening. You hit empty. If nights feel urgent, chaotic or like something takes over… this episode will explain why. This is Part 2 of the evening eating series, and it’s where we stop analysing the evening itself and look at what’s actually draining you all day long. Because by the time dinner’s over, the cupboards are open and you’re eating without thinking, your system is already exhausted. In this episode, we talk about: ✔ Why hunger, stress and decision-making quietly pile up ✔ How skipping meals and being “good” with food makes nights harder ✔ Why food becomes the fastest relief when you’re depleted ✔ What “capacity” actually looks like in real life (not theory) ✔ How to give yourself more energy, patience and control before the evening I break down the five biggest things that leave people overdrawn by night: ✔ Under-fuelling during the day ✔ Emotional load and stress ✔ Decision fatigue and mental overload ✔ Poor sleep, hormones, digestion and pain ✔ Being the one who holds everything together If you’ve ever stood in the kitchen thinking “I don’t even want this, but I can’t stop”, this episode is for you. ✨ This episode is based on The Evening Audit: a tool I use with clients to pinpoint exactly why evenings keep going off track. It helps you: ✔ See what’s draining you most ✔ Stop blaming yourself ✔ Make one small change that actually makes tonight easier 👉 Find The Evening Audit ⁠⁠here⁠⁠. 👉 Fill in an ⁠enquiry form ⁠here⁠.⁠ 👉 Message me on ⁠Instagram⁠ ⁠here⁠. If this episode made something click, please follow, share or leave a review. It helps more women feel less broken around food 🤍 Let’s connect: 📸 ⁠⁠⁠⁠@helenazofianutrition⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠🌍 ⁠⁠⁠⁠helenazofianutrition.co.uk⁠⁠⁠⁠ 📩 ⁠⁠⁠⁠helenazofianutrition@gmail.com⁠⁠ Keywords: evening eating, emotional eating, decision fatigue, nutrition psychology, women’s health, binge-restrict cycle, Reframe & Refuel, Helena Zofia Nutrition

    36 min

  2. FEB 6

    #21 If You’re Always ‘Good’ All Day, Why Do You Blow it at 9pm

    You eat well all day. Then evening hits… and it all unravels. If you’ve ever thought “I don’t even know what happened”, this episode is for you. In this one, we’re not talking about willpower, discipline or “being better tomorrow.” Because evenings aren’t the problem, they’re just when the bill for your day shows up. I walk you through why doing everything right during the day often makes nights harder (not easier!) and why food becomes the fastest form of relief when your energy, emotions and brainpower are spent. We break down the five sneaky ways your daily “budget” gets drained long before dinner:✔ Under-fueling earlier in the day ✔ Stress and emotional load ✔ Decision fatigue and over-planning ✔ Biology (sleep, hormones, pain, the stuff you didn’t choose) ✔ Being the reliable / high-achieving one who holds it all together If nights feel chaotic, restless or out of your control, you’re not broken. You’re just overdrawn. ✨ Want to know what’s actually driving your evenings? This episode is based on The Evening Audit: a short questionnaire I use with clients to figure out why nights keep going off track. It helps you: ✔ See what’s draining you most ✔ Stop guessing what to fix ✔ Try one small shift that actually makes tonight easier 👉 Find the Evening Audit here. 👉 Fill in an ⁠⁠enquiry form. 👉 Message me on ⁠Instagram⁠. If this episode helped you feel seen, please follow + share, it helps more women rethink nutrition with us. 🤍 Let’s connect: 📸 ⁠⁠@helenazofianutrition⁠ ⁠⁠⁠🌍 ⁠⁠helenazofianutrition.co.uk⁠⁠ 📩 ⁠⁠helenazofianutrition@gmail.com Keywords: evening eating, emotional eating, food guilt, willpower myth, nutrition psychology, women’s health, binge-restrict cycle, Helena Zofia Nutrition

    25 min

  3. 11/26/2025

    #20 You Don’t Need Another Diet, You Need This Skill

    Why does food feel so chaotic… when you know what to eat? In this episode, we uncover the missing skill every diet overlooks — the one that stops food taking up so much headspace. You’ll learn the three pillars that make food feel normal again: ✔ Rhythm: keeping hunger calm ✔ Relief: taking the pressure off food ✔ Rebound: moving on without the spiral If you want to feel more in control around food (not perfect, just calmer!) this one is for you. ✨ Want personalised support to build these skills? The Mini SHIFT: my new 4-week coaching programme, starts 2nd December. Designed to help you feel confident and consistent around food, even on chaotic days. 👉 Message me on Instagram 👉 Or fill in an enquiry form If this episode helped you feel seen, please follow + share, it helps more women rethink nutrition with us 🤍 Let’s connect: 📸 ⁠@helenazofianutrition ⁠🌍 ⁠helenazofianutrition.co.uk⁠ 📩 ⁠helenazofianutrition@gmail.com Keywords: food freedom, feel normal around food, stop thinking about food, binge restrict cycle, emotional eating, nutrition psychology, women’s nutrition, Helena Zofia Nutrition

    23 min

  4. 11/20/2025

    #19 How the ‘Type A’ Mindset Backfires Around Food

    Why is it that you can smash your job, your workouts, your to-do list… but food is still the one area that spirals? In this episode, we break down the high-achiever pattern... the “on it” weekdays, the chaotic weekends, and the belief that if it’s not perfect, it’s pointless. You’ll learn the real psychology + biology behind it, and a simple tool to stop the spiral before it starts. If you’re tired of resetting on Monday, this one’s for you. ✨ Want personalised support to break the on/off cycle? The Mini SHIFT: my new 4-week coaching programme, starts 2nd December. Designed to help you feel calm + consistent around food, without perfection. 👉 Message me to ask a question or grab a spot 👉 Or fill in an enquiry form and we’ll explore your best next step together If this episode helped you feel seen, please follow + share, it helps more women rethink nutrition with us. 🤍 Let’s connect:📸 @helenazofianutrition🌍 helenazofianutrition.co.uk 📩 helenazofianutrition@gmail.com Keywords: all-or-nothing mindset, emotional eating, perfectionism with food, nutrition psychology, healthy habits that last, feel in control around food, improve relationship with food, women’s nutrition, Helena Zofia Nutrition

    30 min

  5. 11/17/2025

    #18 Break the All or Nothing Cycle

    If you’ve ever felt like one “bad” choice ruins the whole day, this one’s for you. You start strong. You’re “on it.” Then life happens… and suddenly the day is a write-off. But progress isn’t lost in the biscuit or the skipped gym session.It’s lost in the story that follows. In this episode, we dig into the psychology behind the all-or-nothing cycle, why perfectionism feels safer than “good enough” and how that mindset quietly keeps you stuck. You’ll learn simple tools to keep momentum going on the messy days, so progress starts to feel easier… not fragile. Key Takeaways The spiral, not the slip-up, is what stalls progressConsistency comes from showing up imperfectlyYour average days matter more than your best dayMomentum builds when you respond, not restart ✨ Want personalised support breaking the on/off cycle in real life? Join Mini Shift: a 4-week coaching programme starting 2nd December, designed to help you feel calm and consistent around food without perfection. 👉 Got questions or want to join? Send me a message here. Not sure if it’s the right fit or want to explore other options?👉 Fill out an enquiry form here. ⭐ If this episode resonated, please rate + share, it helps more people rethink nutrition with me. Let’s connect: 📸 ⁠@helenazofianutrition ⁠🌍 ⁠helenazofianutrition.co.uk⁠ 📩 ⁠helenazofianutrition@gmail.com⁠ Keywords: all-or-nothing mindset, perfectionism, food guilt, behaviour change, consistency, nutrition psychology, sustainable habits

    30 min

  6. 10/27/2025

    #17 If You’re ‘Too Busy to Eat Well’, Listen to This Before Skipping Another Meal

    If you’ve ever said, “I’ll eat better when life calms down,” this one’s for you. We’re all busy, work, family, deadlines, and food ends up being the first thing that slips. But here’s the thing: it’s not about willpower. It’s about overload. When you’ve got 200 decisions to make before lunch, your brain’s just doing its best with the shortcuts it knows. In this episode, I unpack what’s really behind “busy eating”, from cognitive load and decision fatigue to diet culture’s perfectionist KPIs, and how to make nutrition fit your life, not fight against it. We’ll talk anchors, environment, and the sneaky ways “healthy” marketing keeps us stuck. It’s science meets real life, with stories from clients who’ve simplified their nutrition and finally found calm, even when life’s chaotic. ✨ Want to go deeper? Check out The Shift Method, my four-month psychology-led programme designed to help you turn awareness into action and make progress that lasts. ✨ Apply to work with me here. ⭐ Please rate and share if this episode hits home, it helps more people rethink nutrition with me. Let’s connect:📸 @helenazofianutrition🌍 helenazofianutrition.co.uk📩 helenazofianutrition@gmail.com Keywords: nutrition, psychology, busyness, eating habits, diet culture, cognitive load, health choices, personalisation, awareness, food decisions

    31 min

  7. 10/12/2025

    #16 How Your Surroundings Sabotage Your Eating (and What to Do About It)

    Ever feel like you know exactly what to eat… but still don’t do it? In this episode of Reframe & Refuel, we’re finishing the “brain as an office” analogy, and meeting your final department: Facilities. You’ll learn how your environment quietly drives your food choices, from what’s visible in your kitchen to how you eat at your desk, and why it’s not a lack of willpower, it’s a setup problem.I’ll share the psychology and research behind how tiny changes in your surroundings can make healthy choices easier, more automatic, and actually enjoyable. If you’re someone who says “I just need more discipline,” this one will change how you see it. ✨ Want to go deeper? Check out The Shift Method, my four-month psychology-led programme designed to help you turn awareness into action and make progress that lasts. ✨ Apply to work with me here. Let’s connect:📸 @helenazofianutrition🌍 helenazofianutrition.co.uk📬 helenazofianutrition@gmail.com Keywords: environment, willpower, psychology of eating, behaviour change, nutrition, habits, food cues, mindful eating, decision fatigue

    26 min

  8. 07/07/2025

    #15 Why You Eat the Way You Do (Even When You Know Better)

    Ever find yourself standing in front of the fridge, knowing what you should eat… but reaching for something else anyway? In this episode, we’re getting into the psychology of why that happens, especially when life is busy. This is part one of a multi-part series, and a recording from my Gather & Glow talk, on how to make nutrition actually work in a busy world. I’ll walk you through my “brain as an office” analogy (meet your CEO, HR and Reception), and explain how decision fatigue, emotional eating, and the diet industry all shape your food choices, often before you even realise it. If you’re someone who knows a lot about nutrition but still struggles to apply it day-to-day, this one’s for you. ✨ Want to go deeper? Check out The Six-Week Shift, my science-backed, psychology-led programme designed to help you feel good and make progress that sticks. Let’s connect:📸 @helenazofianutrition🌍 helenazofianutrition.co.uk📬 helenazofianutrition@gmail.com Keywords: nutrition, busy lifestyle, psychology of eating, decision fatigue, emotional eating, health, wellness, self-care, meal planning, mindful eating

    35 min
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About

Welcome to Reframe and Refuel, the podcast that simplifies nutrition and helps you make real, lasting changes. Hosted by Helena, a Registered Nutritionist with a background in Clinical and Public Health Nutrition and Psychology, this show cuts through the noise with evidence-based advice and practical tips. Whether you're a client or just someone looking to improve your health, tune in for short, easy-to-digest episodes that help you understand why nutrition matters—and how to make it work for you.

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