Expanding Nutrition

Francesca Meffert
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Have you constantly struggled with your relationship with food? Finding yourself in the eat/guilt/shame/repeat cycle? With thoughts like "I shouldn't eat this" "Why did I do that?" "I know WHAT I need to do I'm just not DOING it." Then YOU are in the right place my friend. :)I am your host - Francesca Meffert. Masters student in Applied Nutrition, Certified in Life Coach Tools, and fellow (former) struggler. Here you will find LIFE-CHANGING ideas, tools, techniques, and mindset reframes to get you OUT of the eat/guilt/shame/repeat cycle and END your struggle with food once and for all. Across my 3-Pillar Approach (targeted at thoughts, feelings, and actions) there are nuggets of wisdom to be taken and applied across ALL areas of life. Join me on this journey and implement what I teach and watch your life radically transform.🌟 See you soon. 😉

  1. May 28

    61 - Limiting Beliefs (You don't know you have) Are Driving Your Food Struggles

    Taking Control of Your Food and Body Journey: Embracing Impact and Identity Shift In this episode, Francesca Meffert shares a powerful perspective on how our actions influence not only our lives but also those around us. She emphasizes the importance of mindset shifts, taking oneself seriously but with a lighthearted approach, and actionable steps toward change in food and body struggles. Key Topics The power of our actions and their impact on personal and external outcomesHow beliefs—like "I need to lose weight"—limit growth and how to reframe themThe role of mindset in overcoming food struggles and fostering self-worthUsing metaphors like pens and mountain climbing to illustrate change processesThe importance of continual re-evaluation and course correction in lifeShifting identity from "struggling with food" to "living free and confident"Practical advice on starting small, focusing on baby steps for transformationThe significance of treating actions with both seriousness and lightnessEncouragement to take personal responsibility and leverage free resources for growth Connect with Francesca: Book a Free Discovery Call HERE Follow on Instagram: @ExpandingNutrition Email for Coaching Inquiries:  contact@expandingnutrition.com Visit my Website: www.expandingnutrition.com Join The Food Guilt Community for Women 30+ HERE Grab the Free Resource: 5 Ways to STOP Food Guilt In Its Tracks Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

    27 min

  2. Apr 29

    60 - AI & ChatGPT (The Consequences of Outsourcing our Judgment)

    Connect with Francesca: Book a Free Discovery Call HERE Follow on Instagram: @ExpandingNutrition Email for Coaching Inquiries:  contact@expandingnutrition.com Visit my Website: www.expandingnutrition.com Join The Food Guilt Community for Women 30+ HERE Grab the Free Resource: 5 Ways to STOP Food Guilt In Its Tracks Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

    34 min

  3. Apr 22

    59 - My Story Part 2: (What Struggling Actually Sounds Like)

    My Story Part 2: (What Struggling Actually Sounds Like) I help women who struggle with their relationship with food because I LIVED it. For 10+ years. I pivoted into dietetics and life coaching (and a host of other certifications) to learn, teach, educate, and empower women in this area. This is for you - the woman currently still struggling and needs to hear it's POSSIBLE, and you are 100% CAPABLE.  With a Lotta Lotta Love, Francesca ❤️ Connect with Francesca: Book a Free Discovery Call HERE Follow on Instagram: @ExpandingNutrition Email for Coaching Inquiries:  contact@expandingnutrition.com Visit my Website: www.expandingnutrition.com Join The Food Guilt Community for Women 30+ HERE Grab the Free Resource: 5 Ways to STOP Food Guilt In Its Tracks Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

    59 min

  4. Apr 8

    58 - My Story: How I Healed My Relationship With Food

    My Story: How I Healed My Relationship With Food I help women who struggle with their relationship with food because I LIVED it. For 10+ years. I pivoted into dietetics and life coaching (and a host of other certifications) to learn, teach, educate, and empower women in this area. This is for you - the woman currently still struggling and needs to hear it's POSSIBLE, and you are 100% CAPABLE. With a Lotta Lotta Love, Francesca ❤️ 👉 Free Live Webinar: This Monday, April 13th @ 11:30am EST  The #1 Hidden Reason Smart Women Stay STUCK In The Food Struggle — And How To Break Free For Good 👉(Can't make it? Register anyway and get the replay!) Connect with Francesca: Book a Free Discovery Call HERE Follow on Instagram: @ExpandingNutrition Email for Coaching Inquiries:  contact@expandingnutrition.com Visit my Website: www.expandingnutrition.com Join The Food Guilt Community for Women 30+ HERE Grab the Free Resource: 5 Ways to STOP Food Guilt In Its Tracks Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

    38 min

  5. Apr 1

    57 - The Vicious Cycle of Food Guilt & Shame (and How to Break Free)

    Understanding the Vicious Cycle of Food Shame and How to Break Free In this episode, Francesca Meffert dives deep into the emotional and psychological cycles that keep many trapped in food guilt and shame. She discusses how external messages, personal struggles, and internal shame reinforce a harmful cycle, and offers practical steps to start healing. Key Topics: The concept of "despair doubling down" and emotional triggersHow external messages about willpower and discipline fuel shameThe vicious cycle of food guilt, shame, and self-blameThe role of Brené Brown's research on guilt and shamePractical ways to begin removing guilt and shame from your mindsetThe importance of curiosity over judgment in healingThe three pillars of thoughts, feelings, and actions in self-growthThe significance of understanding your unique needs and starting from self-compassion Connect with Francesca: Book a Free Discovery Call HERE Follow on Instagram: @ExpandingNutrition Email for Coaching Inquiries:  contact@expandingnutrition.com Visit my Website: www.expandingnutrition.com Join The Food Guilt Community for Women 30+ HERE Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

    26 min

  6. Apr 1

    56 - Why Willpower & Discipline Don't Work

    Why Willpower and Discipline Fail for Food Struggles — And What Actually Works In this episode, Francesca Meffert breaks down why relying solely on willpower and discipline often leads to failure in overcoming food cravings and emotional eating. She shares science-backed insights into how habits form, why restrictions amplify the problem, and how to reprogram your brain for lasting change. Main Topics Covered: The cycle of emotional eating and how restriction fuels cravingsThe “rebound effect” and how telling yourself “don’t do it” intensifies desireHow scarcity mindset heightens food cravings, similar to supply shortagesDecision fatigue and its role in increased overeating later in the dayHabits as learned patterns that can be unlearned with awareness and graceWhy guilt, shame, and self-blame perpetuate the cycleThe importance of neutrality and de-escalating emotional responses to craving momentsScience of attention bias and how focus influences behaviorThe concept that you are not flawed but conditioned, and habits can be rewiredTimestamps:  00:00 - Why willpower and discipline don't work in food struggles 01:06 - The rebound effect of restriction and emotional overeating 02:03 - How restriction increases focus on food and perceived scarcity 03:01 - The science behind the brain’s focus on “what not to do” 04:30 - The cycle of snapping, guilt, and emotional escalation 05:25 - Decision fatigue and its impact on overeating in the evening 06:15 - Habits as learned patterns that can be changed 07:11 - How past experiences shape emotional eating behaviors 08:06 - The importance of unlearning habits and shifting perspective 09:24 - Attention bias and how focus magnifies cravings 10:21 - Making food-related thoughts neutral as the key to change 11:16 - Breaking the cycle by making habits neutral and de-escalating emotional responses 12:11 - The role of feedback loops and how to interrupt habit cycles 13:04 - Replacing guilt and shame with neutrality to foster lasting change 13:59 - Emotions involved in unlearning deeply ingrained habits 14:24 - Sneak peek into tomorrow's episode on limiting beliefs and building new habits Connect with Francesca: Book a Free Take Back Control-Food Discovery Call HERE Follow on IG: @ExpandingNutrition Email for Coaching Inquiries:  contact@expandingnutrition.com Visit my Website: www.expandingnutrition.com Join The Food Guilt Community for Women 30+ HERE Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

    18 min

  7. Mar 18

    55 - When Body Positivity Feels Confusing: Finding Nuance with Food and Health

    Summary Francesca Meffert discusses the nuances of binge eating, disordered eating, and the importance of understanding one's own food and body relationship. She shares her personal journey, clarifies distinctions between eating disorders and disordered eating, and offers insights on mindset, self-love, and the middle way to health. Key Topics Difference between eating disorders and disordered eatingThe spectrum of food struggles and mental healthPersonal journey of recovery from binge eating and bulimiaThe importance of a nuanced approach to body positivityThe middle way: balancing self-love and health Connect with Francesca: Book a Free Discovery Call HERE Follow on Instagram: @ExpandingNutrition Email for Coaching Inquiries:  contact@expandingnutrition.com Visit my Website: www.expandingnutrition.com Join The Food Guilt Community for Women 30+ HERE Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

    22 min

  8. 05/07/2025

    54 - Mental & Physical Training Synergy: A Conversation [feat. Alex Cramer & Dr. Michelle Montero]

    In this episode of Expanding Nutrition, host Francesca Meffert sits down with two inspiring guests: Alex Cramer, personal trainer and founder of Blue Room Training, and Dr. Michelle Montero, clinical and sports psychologist and founder of Alchemy Performance Consulting. Together, they explore how fitness and psychology intersect to help women build strength, confidence, and resilience. From Alex’s focus on body neutrality and creating safe, inclusive training spaces, to Michelle’s expertise in boosting mental performance and emotional well-being, this conversation offers powerful insights for anyone ready to step into their full potential. They also share details about their upcoming collaborative workshops designed to help women unlock both physical and mental growth. 🌟 UPCOMING WORKSHOPS: 🎯 Food Freedom Unlocked 👉 May 17th, 2025 @ 10:30am-12:00pm SIGN UP HERE for Food Freedom Unlocked 🎯Own the Space 👉 September 20th, 2025 Follow @ownthespace_csc on IG Alex Cramer is a Personal Trainer and founder of Blue Room Training.  Connect with Alex here! 👇 www.blueroomtraining.com Instagram: @blueroomtraining  Dr. Michelle Montero is a Licensed Clinical Psychologist and Sport Psychology Consultant and founder of Alchemy Performance Consulting.  Connect with Dr. Montero here! 👇 www.alchemyperformanceconsulting.com https://www.linkedin.com/in/dr-michelle-montero-a9027810/ Connect with Francesca: Book a Free Discovery Call HERE Follow on Instagram: @ExpandingNutrition Email for Coaching Inquiries:  contact@expandingnutrition.com Visit my Website: www.expandingnutrition.com Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

    57 min
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About

Have you constantly struggled with your relationship with food? Finding yourself in the eat/guilt/shame/repeat cycle? With thoughts like "I shouldn't eat this" "Why did I do that?" "I know WHAT I need to do I'm just not DOING it." Then YOU are in the right place my friend. :)I am your host - Francesca Meffert. Masters student in Applied Nutrition, Certified in Life Coach Tools, and fellow (former) struggler. Here you will find LIFE-CHANGING ideas, tools, techniques, and mindset reframes to get you OUT of the eat/guilt/shame/repeat cycle and END your struggle with food once and for all. Across my 3-Pillar Approach (targeted at thoughts, feelings, and actions) there are nuggets of wisdom to be taken and applied across ALL areas of life. Join me on this journey and implement what I teach and watch your life radically transform.🌟 See you soon. 😉

Information

  • Creator
    Francesca Meffert
  • Years Active
    2024 - 2026
  • Episodes
    61
  • Rating
    Explicit
  • Copyright
    © 2026 Expanding Nutrition
  • Show Website
    Expanding Nutrition