Expanding Nutrition
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. 😉
Episodes
66 episodes
66 - What Your Body Image is Costing You (and 3 ways to improve it)
Body image is more than just how you look and how you feel about how you look.It's a matter of how you feel about your intrinsic worth. Unfortunately, we live in a society that prizes materiality — and as an extension, our bod...
65 - How to Control Yourself Around Food
Why Control Around Food Isn’t the Real Issue (and What Is)Key topicsIn this episode: why “I need more control” is usually the wrong diagnosis for bingeing and overeatingFrancesca shares personal stories about ...
64 - Client Testimonial (Sarah's Story ❤️), It's Possible for HER, It's Possible for YOU
Sarah’s Food Freedom Transformation: How a Teacher Went from 75% Brain Space on Food to REAL Food FreedomThis episode shares Sarah’s story of moving from decades of food struggle, perfectionism, and a binge-rest...
63 - GLP-1s are a Band Aid to the Problem, Here's the ROOT You Need to Fix
GLP-1s Are a Band-Aid: The Root Cause of Food Noise, Emotional Eating, and Self-HateGLP-1 medications can offer short-term support but often do not address the deeper emotional, behavioral, and lifestyle factors behind food noise,...
62 - Overcome Emotional Eating (Replay! Live Recording)
Here's what we cover in this Replay!Emotional eating is a skill you can learnSuppressing feelings drives unhealthy copingEmotional regulation helps in every area of lifeStress responses affect healt...
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 ShiftIn this episode, Francesca Meffert shares a powerful perspective on how our actions influence not only our lives but also those around us. She emphas...
60 - AI & ChatGPT (The Consequences of Outsourcing our Judgment)
Connect with Francesca:Book a Free Discovery Call HEREFollow on Instagram: @ExpandingNutritionEmai...
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 certificat...
58 - My Story: How I Healed My Relationship With Food
My Story: How I Healed My Relationship With FoodI 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 lear...
57 - The Vicious Cycle of Food Guilt & Shame (and How to Break Free)
Understanding the Vicious Cycle of Food Shame and How to Break FreeIn this episode, Francesca Meffert dives deep into the emotional and psychological cycles that keep many trapped in food guilt and shame. She discusses how externa...
56 - Why Willpower & Discipline Don't Work
Why Willpower and Discipline Fail for Food Struggles — And What Actually WorksIn this episode, Francesca Meffert breaks down why relying solely on willpower and discipline often leads to failure in overcoming food cravi...
55 - When Body Positivity Feels Confusing: Finding Nuance with Food and Health
SummaryFrancesca 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 di...
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...
53 - Love and Compassion Part I & II
Connect with Francesca:Book a Free Discovery Call HEREFollow on Instagram: @ExpandingNutritionEmai...
52 - Diet Culture and the Search for Enough: The Cycle we Don't Talk About [a conversation feat. Reyna Hoerdeman]
In this episode I had the pleasure of chatting with Reyna Hoerdeman, Owner and Fitness Director at Studio Fit Chicago - an all women's fitness studio based in Lincoln Park. We chat about a variety of topics - from toxic diet culture, how histor...
51 - ROADMAP: The STEP by STEP Guide for How to END your Struggle with Food & Find Food Freedom
✨ What if the path to food freedom wasn’t about restriction, but about awareness and self-compassion? What if small, intentional steps could help you break free from food struggles for good?In this episode of Expanding Nutritio...
50 - Exploring the Link Between Financial Wellness & Food and Body Challenges [with Mary Tappert]
In this episode, Francesca Meffert and financial coach Mary Tappert explore the intricate relationship between food struggles and financial anxiety. They discuss holistic approaches to coaching, the importance of mindset shifts fr...
49 - The One Word that Can Change Your Life
✨ What if, instead of judging your eating habits, you got curious about them? What if self-awareness and exploration could help you break free from food struggles?In this episode of Expanding Nutrition, host Francesca Me...
48 - Dismantling Limiting Beliefs & Realigning With Our Internal World [with Katie Bingner]
In this episode of Expanding Nutrition, host Francesca Meffert engages with Katie Bigner, a licensed mental health therapist and communications coach. They explore the transformative journey of intuitive eating, the pervasive infl...
47 - What Is the Dialogue in Your Brain? (What are you NEEDING to hear?)
✨ Do you rush to “fix” your eating habits without first understanding your emotions? What if the key to food freedom isn’t about solving the problem right away—but about holding space for yourself first?In this episode of Expan...
46 - What is YOUR Superpower?
✨ What if your greatest strengths and emotions were actually your superpowers? What if embracing your unique qualities could transform your relationship with food and yourself?In this episode of Expanding Nutrition, host
45 - How "Dreaming" Will Get You to Your Dreams
✨ What if you approached your relationship with food the same way a scientist approaches an experiment? What if trial and error, curiosity, and self-discovery were the keys to lasting food freedom and personal growth?In this episo...
44 - ANOTHER Recorded Coaching Session!
✨ Do you ever feel guilty or ashamed after overeating? What if the key to food freedom isn’t more control—but more compassion?In this episode of Expanding Nutrition, host Francesca Meffert leads a p...
43 - What is YOUR Avatar?
✨ What if the way you see yourself is the key to breaking free from food struggles? What if your imagination and self-perception could shape your reality and empower your journey toward food freedom?In this episode of Ex...
42 - Simple vs Complex (Why this is a sticking point for you)
✨ Does transforming your relationship with food feel too hard to even start? What if I told you that while change requires effort, it’s actually simpler than you think?In this episode of Expanding Nutriti...