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
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
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
In this episode, I’m sharing a simple tool I use with clients to help them feel more grounded, less reactive, and more in control. Not in a strict, shouty “get back on track” kind of way, but in a clearer headspace, kinder to yourself kind of way.
We’re talking about the illusion of balance, how what we call balance often still feels like all or nothing underneath.
I’ll take you through:
What it really means to live in line with your values
Why some weeks feel great and others send you spiralling
A task to help you figure out what actually matters to you (and how to make choices that feel better because of it)
How this links to food, weekends, control, and the things we say yes to even when we don’t want to
If you’re someone who says “I just want balance” but keeps crashing, this is for you.
🎧 If this episode hits home and you want support applying this to your own life, there’s a short application form here. I work 1:1 with clients to help them feel better in their body, build healthier habits, and stop obsessing over food, for good.
Let’s connect:📸 Instagram: @helenazofianutrition🌍 Website: helenazofianutrition.co.uk📬 Email: helenazofianutrition@gmail.com
Key words:
nutrition, balance, values, decision making, self-care, podcast, wellness, mental health, personal growth, lifestyle
Feeling stuck between your fitness apps and your real life? I get it, and I've been there.
This episode is your reminder that the best tools (like Runna and MyFitnessPal) still need one thing: you.
In this episode, I’m sharing how my marathon training went off track, why tools like Runna and MyFitnessPal aren't necessarily the enemy, and what really makes a difference when it comes to sustainable health, nutrition, and exercise.
I'll also walk you through why self-awareness, not stricter plans, is the missing piece for lasting change.
This one’s for you if you’re tired of tracking, tired of training, or just tired full stop.
It's about learning to reflect, not just to follow.
✨ Want help building a plan that actually fits your life? Book a free intro call or check out The Six-Week Shift, my science-backed, psychology-led programme to help you feel good, stay consistent, and create habits that stick.
Let’s connect:
📸 Instagram: @helenazofianutrition
🌍 Website: helenazofianutrition.co.uk
📬 Email: helenazofianutrition@gmail.com
Three months into 2025 and wondering what on earth you’ve achieved? I was exactly the same. This episode is your chance to pause, reflect, and reset.
In this episode, I’m sharing my Q1 wins, wobbles, and what I’m doing differently going forward. I'll also walk you through a simple way for you to reset your own focus for Q2.
This one’s for you if you’re spinning plates, falling off your January goals, or just need a bit of a boost.
It's about resetting, not restarting.
✨ Want help building your Q2 pillars? Book a free intro call or check out The Six-Week Shift—my science-backed, psychology-led programme that’s here to help you feel good and make progress that sticks.
Let’s connect:
📸 Instagram: @helenazofianutrition
🌍 Website: helenazofianutrition.co.uk
📬 Email: helenazofianutrition@gmail.com
In this episode of Reframe & Refuel, I sit down with yoga teacher Ella Dixon to explore why health is more than just what’s on your plate. We explore Ella’s journey from corporate law to yoga, the power of community in wellbeing, and why mindfulness and movement are essential for a balanced life.
We chat about:
If you’ve ever felt like wellness is overwhelming, this episode is for you. Listen and learn how to fuel your body and free your mind!
🎧 Listen now & let me know your thoughts!
📲 Follow me on Instagram: @helenazofianutrition
💌 Work with me: helenazofianutrition.co.uk
📩 Get in touch: helenazofianutrition@gmail.com
Ever feel like you’re doing everything right but still end up back at square one? You’re not alone. Most diets aren't built to last, but your results can be. In this episode, I break down why traditional diets keep you stuck, what actually works for sustainable weight loss, and how my programme, The Six-Week Shift, can help you finally escape the cycle for good.
This isn’t another restrictive plan. It’s about shifting your mindset, building real habits, and learning how to make decisions that work for your life, so you never have to 'start over' again.
If you’re tired of feeling like willpower is the missing piece (spoiler: it’s not), this episode is for you.
👉 Join The Six-Week Shift – Apply now.
📩 Got questions? DM me on Instagram @helenazofianutrition or email me at helenazofianutrition@gmail.com.
This week, we’re diving into one of the most talked-about nutrition trends—intermittent fasting. is it really the fat loss hack it’s made out to be, or just another diet with a fancy name?
You’ve heard the claims: fat-burning mode, metabolism resets, insulin control, autophagy—but what does the research actually say? In this episode, I’m breaking down what fasting really does, why it works for some people (and why it doesn’t for others), and whether meal timing is as important as it seems.
Let’s dig into the facts, cut through the noise, and figure out if fasting is actually worth it.
Key Takeaways
Connect With Me
📲 Instagram: @helenazofianutrition
🌍 Website: helenazofianutrition.co.uk
✉️ Email: helenazofianutrition@gmail.com
If you enjoy the episode, don’t forget to rate, review, and share!
Keywords: nutrition, intermittent fasting, health, diet, wellness, metabolism, autophagy, calorie intake, personalised nutrition, weight loss
Welcome back to Reframe & Refuel! After a little break, we’re back with what I’m calling Series 2—and this time, we’re getting straight into what really matters.
I don’t just want to help you make changes. I want to help you make changes that actually last—the kind that don’t just get you results, but also make you feel good while getting there. Because real change is not about quick fixes. It comes from building a strong foundation—and that’s exactly what this series is all about.
We’ll be covering how to build that foundation properly, tackling the common roadblocks that keep people stuck, and breaking down the science behind what actually works. Expect nutrition, psychology, and real-life client examples—explained in a way that actually makes sense for your life.
In this episode, I’m setting the scene for what’s to come. We’re talking about why nutrition alone isn’t enough, why success isn’t about willpower, and why perfection is out and preparation is in. By the end of this series, I want you to stop just trying to be healthy and actually become that person—in a way that feels natural and sustainable.
Key Takeaways
You can thank AI for these, my new podcast editing software is a dream, remember it is about making everythingeasier for yourself.
Chapters
Chapters
00:00 Introduction to Reframe and Refuel
01:18 The Importance of a Holistic Approach
07:04 Why Nutrition Alone Isn't Enough
11:26 Building a Strong Foundation for Health
13:15 The Psychology of Change
16:46 Looking Ahead: Series Two Overview
Got big plans to lose weight in January? This episode is all about the small, low-effort things you can do in December to make sure you’re not just finding the start line in January—you’re already there, ready to go.
I also share details about The Six-Week Shift, my program launching on 13th January. I’ve pushed the date back to give from the date mentioned in the podcast to give you a little extra breathing room after the New Year buzz, but this is your chance to build habits and strategies that will make your January the most effective one you’ve ever had—and carry that momentum well into 2024.
Find out more here.
For more resources and ways to work with me, head to helenazofianutrition.co.uk, and drop me a message on Instagram @helenazofianutrition!"
Why does everyone go on about protein? In this episode, I’m breaking it down into exactly why protein matters for fat loss.
We’ll talk about:
If you want to make fat loss simpler, more sustainable, and actually feel good while doing it, tune in now.
🎙️ Want to learn more? Check out The Six-Week Shift, my program designed to help you build healthy habits, understand your nutrition, and reach your goals with a positive approach.
📧 Have questions or want to work together? Contact me at helenazofianutrition@gmail.com.
💻 Visit my website: www.helenazofianutrition.co.uk.
📱 Follow me on Instagram for daily tips: @helenazofianutrition.
Is protein the ultimate building block for health, or just another overhyped trend?
This week, we're tackling the importance of protein, from how much you actually need to what foods best support your goals—whether it's weight loss, muscle building, or overall health.
Join me as we explore everything you need to know about protein—from understanding the differences between plant and animal sources, including digestibility and nutrient quality, to breaking down protein goals based on factors like age, activity level, and personal health objectives.
Get straightforward advice to make meeting your protein needs easier and more effective.
Have questions? Email me at helenazofianutrition@gmail.com or follow me on Instagram @helenazofianutrition for more science-backed tips!
A link to my published paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11509918/
Is breakfast really needed for a healthy start? Or is intermittent fasting the key to optimal health?
This week, we dig into the truth behind these buzzing nutrition topics, unpacking the science and what it means for you.
Join me as we explore why intermittent fasting might be the solution for everyone nd whether oat milk, coffee, and other breakfast staples deserve a spot in your routine. Know how to set start your day right by listening to thie episode.
Have questions? Email me at helenazofianutrition@gmail.com or follow me on Instagram @helenazofianutritionfor more science-backed tips!
In this episode, we're exploring the world of personalised nutrition with ZOE—the app that claims to unlock the secrets of how your body responds to food. But does it live up to the hype?
As a registered associate nutritionist, I’ll break down the science behind ZOE, explore its microbiome and glucose testing claims, and discuss why its level of personalisation might not be as groundbreaking as it seems. We’ll also take a closer look at how ZOE’s advice compares to working with a nutritionist and whether it’s worth the hefty price tag.
Plus, I’ll debunk some of the claims from ZOE’s creator, Tim Spector—including why his advice on protein could be more harmful than helpful.
Tune in to find out if ZOE is really a game-changer or just an overhyped app.
In this episode, we uncover the biggest diet myths holding you back from lasting weight loss.
Discover why cutting carbs might be misleading you, how restrictive eating can actually slow your metabolism, and the psychological traps that keep you stuck in a cycle of guilt and overeating. We’ll also dive into the science of hunger hormones, and explore how choosing the right foods can help you fight back against cravings.
Whether it’s mindset or metabolism, this episode offers practical solutions to help you finally achieve sustainable results.
As always, please leave a review and follow!
Episode 1: Introducing Reframe & Refuel: Understanding Nutrition for Real Results
Welcome to Reframe & Refuel, a podcast to help you Rethink Nutrition!
In this episode, we’re cutting through the noise of confusing nutrition advice and focusing on what really matters—turning knowledge into action. You probably already know what you should be doing—eat more protein, drink more water, move your body—but understanding why you’re making these changes is key to achieving long-term success. I’ll explain why education is the foundation of lasting results, but the real challenge is making those changes fit into your daily life.
As a nutritionist, I want to use my client sessions to focus on the how—how to make changes that actually work for your life. But I also know education is key. That’s why I’ve started this podcast: to give you all the in-depth nutrition knowledge outside of our 1:1s, so we can focus our sessions on the personalised advice you really need to make lasting change.
Join me for short, easy-to-digest episodes packed with simple, actionable advice designed to help you reframe your approach to nutrition and achieve real, lasting results.
Show Notes
