Reframe & Refuel: Rethink Nutrition

About Reframe & Refuel: Rethink 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 you.

Publisher

Helena Zofia Nutrition

Category

health & fitness

Language

en

Explicit

No

First episode

6 Oct 2024

Latest episode

20 Mar 2026

Latest episodes

23 episodes in the feed.

1. 

   20 Mar 2026

   #23 It’s Not Willpower: The Hormones Driving Your Hunger

   Ever feel like you’re “good all day”… and then something just shifts in the evening? In this episode, I talk through why that happens, and why it’s probably not a willpower problem. I break down two key hormones, ghrelin and leptin, and how they influence your hunger, cravings and that constant pull towards food, especially when you’re trying to be “good”. We go through why hunger can feel like it comes in waves, why skipping meals or eating lightly during the day often backfires later on and why dieting can actually make you think about food more over time. I also explain why fat loss can feel easy at the start but harder as you go, and what’s actually changing in your body when that happens. The aim of this episode isn’t to get you memorising hormones, but to help you understand what’s going on underneath the surface. Because once you see that, it becomes much easier to stop blaming yourself and start making changes that actually work. If you’ve ever thought “why can’t I just stick to it?”, this one’s for you. 👉 Fill in an ⁠enquiry form ⁠⁠here⁠⁠ (https://docs.google.com/forms/d/e/1FAIpQLSdH1GS1LjSy-XYl78yisktIbMZXnDDBoQ9RfcALvyf0ODdZAA/viewform).⁠ 👉 Message me on ⁠Instagram⁠ ⁠⁠here⁠⁠ (https://ig.me/m/helenazofianutrition). Let’s connect: 📸 ⁠⁠⁠⁠⁠@helenazofianutrition⁠⁠⁠⁠ (https://www.instagram.com/helenazofianutrition/) ⁠⁠⁠⁠⁠⁠⁠⁠⁠ (https://www.instagram.com/helenazofianutrition/)🌍 ⁠⁠⁠⁠⁠helenazofianutrition.co.uk⁠⁠⁠⁠⁠ (https://www.helenazofianutrition.co.uk/) 📩 ⁠⁠⁠⁠⁠helenazofianutrition@gmail.com⁠ Keywords: hunger hormones, ghrelin, leptin, why am I always hungry, evening cravings, emotional eating vs hunger, food noise, why diets fail, weight loss plateau, overeating at night, how to stop cravings, sustainable weight loss, nutrition and psychology, fat loss without restriction, why willpower doesn’t work. Disclaimer: this podcast is for education only, not medical advice. Always speak to a qualified professional before making changes to your diet or health.

2. 

   19 Feb 2026

   #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 (https://helena-zofia-the-evening-audit.scoreapp.com)⁠. 👉 Fill in an ⁠enquiry form ⁠here⁠ (https://docs.google.com/forms/d/e/1FAIpQLSdH1GS1LjSy-XYl78yisktIbMZXnDDBoQ9RfcALvyf0ODdZAA/viewform).⁠ 👉 Message me on ⁠Instagram⁠ ⁠here⁠ (https://ig.me/m/helenazofianutrition). 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 (https://www.instagram.com/helenazofianutrition/) ⁠⁠⁠⁠⁠⁠⁠ (https://www.instagram.com/helenazofianutrition/)🌍 ⁠⁠⁠⁠helenazofianutrition.co.uk⁠⁠⁠⁠ (https://www.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

3. 

   6 Feb 2026

   #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 ( https://helena-zofia-the-evening-audit.scoreapp.com). 👉 Fill in an ⁠⁠enquiry form (https://www.instagram.com/direct/t/17845586156721605). 👉 Message me on ⁠Instagram⁠ (https://www.instagram.com/direct/t/17845586156721605). If this episode helped you feel seen, please follow + share — it helps more women rethink nutrition with us. 🤍 Let’s connect: 📸 ⁠⁠@helenazofianutrition⁠ (https://www.instagram.com/helenazofianutrition/) ⁠⁠⁠ (https://www.instagram.com/helenazofianutrition/)🌍 ⁠⁠helenazofianutrition.co.uk⁠⁠ (https://www.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

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Spotify

5.0 / 5

19 ratings

Podcast Authority Score: 18 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

16

Social presence

0

YouTube

0

Engagement

51

Contact Reframe & Refuel: Rethink Nutrition

Guest appearances

Does not typically book guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.