Reframe & Refuel: Rethink Nutrition

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...

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 thinki...

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 h...

Why does food feel so chaotic… when you know what to eat? In this episode, we uncover the missing skill every diet overlooks — the one that stops food taking up so much headspace. You’ll learn the three pillars that make food feel normal again: ✔ Rhythm: keeping hunger calm ✔ Relief: taking the pressure off food ✔ Rebound: moving on without the spiral If you want to feel more in control around foo...

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 ti...

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 enoug...

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 behi...

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....

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...

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 r...

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 sus...

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 goa...

In this episode of Reframe & Refuel , I welcome my first ever podcast guest! I’m joined by yoga teacher Ella Jennifer to talk about why true wellbeing goes far beyond food. We explore Ella’s journey from corporate law to yoga, the role of mindfulness in overcoming perfectionism, and why movement, connection, and community matter just as much as nutrition. If you’ve ever felt overwhelmed by hea...

Ever feel like you’re doing everything right but still end up back at square one? In this episode, we’re unpacking why most diets don’t work long term.=, even when you’re doing “all the right things.” I’ll explain the mindset traps that keep you stuck, what’s missing from traditional plans, and why it’s not about willpower, it’s about working with your real life. If you’re ready to stop starting o...

This week, we’re diving into one of the most talked-about trends in nutrition: 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 probably heard the claims: it puts you in fat-burning mode, resets your metabolism, balances insulin, boosts autophagy… but what does the science actually say? In this episode, I’m breaking down what...

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 get you results and make you feel good while you’re getting there. Because real change isn’t about quick fixes. It’s about...

Got big plans to lose weight in January? This episode is all about the small, low-effort steps you can take in December to make sure you’re not just finding the start line in January, you’re already there, ready to go. I’m also sharing details about The Six-Week Shift , my science-backed, psychology-led programme launching on 13th January . I’ve pushed the date back slightly to give you a little e...

Protein gets a lot of hype, but there's good reason for it. In this episode, we’ll talk about why protein helps you stay fuller for longer and makes losing fat easier, how it compares to carbs and fats (and why it’s different), the truth about protein shakes and snacks, when they’re genuinely helpful and when they’re just clever marketing, and whether plant-based protein can stack up to animal...

Is protein the real foundation of health, or just another nutrition buzzword? In this episode, I’m cutting through the noise and giving you the facts on why protein matters, how much you actually need, and which foods best support your goals, whether that’s weight loss, muscle building, or feeling your best day-to-day. We’ll dive into plant vs. animal protein, why digestibility and nutrient qualit...

Is breakfast really the most important meal of the day? Or is intermittent fasting the secret to better health? This week, I’m diving into the science behind two of the biggest nutrition debates, and what it actually means for your real life. We’ll unpack whether skipping breakfast is as bad as it sounds, whether oat milk and coffee deserve a spot in your morning, and how to start your day in a wa...

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’s microbiome and glucose testing claims, why its level of personalisation might not be as groundbreaking as it sounds, and how i...

Still stuck in the cycle of cutting carbs, restricting hard, and feeling like you’re getting nowhere? This episode is here to change that. In this episode, I’m breaking down the biggest diet myths that could be holding you back from lasting weight loss. We’ll talk about why cutting carbs might not be the answer and the psychological traps that keep you stuck in guilt and overeating. I’m also shari...

Confused by all the nutrition noise out there? You’re not alone, and that’s exactly why I started this podcast! In this first episode, I’m sharing why knowing what to do isn’t the hard part. It’s understanding how to actually fit it into real life. We’ll talk about why education matters, why simply “eating more protein” or “moving your body” isn’t enough, and why it’s the how , not just the what ,...