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PODCAST

Reframe & Refuel: Rethink Nutrition

Helena Zofia Nutrition

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

health & fitness nutrition

All Episodes

00:30:04

#19 Why High Achievers Spiral with Food

Reframe & Refuel: Rethink Nutrition ·

2025/11/20

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

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00:30:25

#18 Break the All or Nothing Cycle

Reframe & Refuel: Rethink Nutrition ·

2025/11/17

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

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00:30:52

#17 Too Busy to Eat Well? Let’s Fix That

Reframe & Refuel: Rethink Nutrition ·

2025/10/27

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

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00:26:12

#16 How Your Environment Shapes What (and How) You Eat

Reframe & Refuel: Rethink Nutrition ·

2025/10/12

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

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00:34:38

#15 How Psychology Shapes Your Food Choices

Reframe & Refuel: Rethink Nutrition ·

2025/07/07

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

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00:21:48

#14 You Call It Balance, But Is It Actually All or...

Reframe & Refuel: Rethink Nutrition ·

2025/06/24

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 valuesWhy some weeks feel great and others send you spirallingA task

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00:24:18

#13 When Tools Become Rules: Are Runna and...

Reframe & Refuel: Rethink Nutrition ·

2025/04/30

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

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00:29:57

#12 The Q2 Reset: How to Build on Q1 and Make Q2 Work...

Reframe & Refuel: Rethink Nutrition ·

2025/04/07

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

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00:38:04

#11 Why Eating Well Isn’t Enough: The Role of...

Reframe & Refuel: Rethink Nutrition ·

2025/03/17

In this episode of Reframe & Refuel, I sit down with yoga teacher Ella Jennifer 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:How yoga can help with stress, self-discovery, and overcoming perfectionismWhy nutrition, movement, and social connections are all key to long-term healthHow to break free from rigid

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00:22:19

#10 How to Break the Diet Cycle

Reframe & Refuel: Rethink Nutrition ·

2025/03/03

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

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00:35:19

#9 Intermittent Fasting: What a Nutritionist Really...

Reframe & Refuel: Rethink Nutrition ·

2025/02/17

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

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00:19:39

#8 Reframe Your Nutrition Mindset

Reframe & Refuel: Rethink Nutrition ·

2025/02/10

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

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00:18:49

#7 What to Do Now to Make January Goals Actually Happen

Reframe & Refuel: Rethink Nutrition ·

2024/12/20

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

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00:23:31

#6 How Protein Helps You Lose Fat: What's Behind the...

Reframe & Refuel: Rethink Nutrition ·

2024/11/28

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: Why protein helps keep you full and makes losing fat easier. How it compares to carbs and fat (and why it’s different). The truth about protein shakes and snacks—when they’re helpful and when they’re just clever marketing. Whether plant-based protein is as good as animal protein for your goals. If you want to make fat loss simpler, more sustainable,

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00:25:24

#5 Getting Protein Right: What You Need, Where to...

Reframe & Refuel: Rethink Nutrition ·

2024/11/15

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,

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00:18:24

#4 The Breakfast Breakdown: Intermittent Fasting,...

Reframe & Refuel: Rethink Nutrition ·

2024/10/30

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

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00:20:17

#3 Is the Zoe App Worth It? A Nutrionist's Honest Take

Reframe & Refuel: Rethink Nutrition ·

2024/10/22

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

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00:23:25

#2 The Diet Myths Sabotaging Your Weight Loss

Reframe & Refuel: Rethink Nutrition ·

2024/10/15

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

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00:19:34

#1 Introducing Reframe & Refuel: Understanding...

Reframe & Refuel: Rethink Nutrition ·

2024/10/06

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

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