Expanding Nutrition

60 - AI & ChatGPT (The Consequences of Outsourcing our Judgment)

Connect with Francesca: Book a Free Discovery Call HERE [https://pages.francescameffert.com/calendar] Follow on Instagram: @ExpandingNutrition [https://www.instagram.com/expandingnutrition/] Email for Coaching Inquiries:  contact@expandingnutrition.com [expandingnutrition@expandingnutrition.com] Visit my Website: www.expandingnutrition.com [http://www.expandingnutrition.com/]Join The Food Guilt Community for Women 30+ HERE [https://www.facebook.com/groups/thefoodguiltcommunityforwomen40] Grab the Free Resource: 5 Ways to STOP Food Guilt In Its Tracks [https://pages.francescameffert.com/free-guide-1] Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

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 certifications) to learn, teach, educate, and empower women in this area. This is for you - the woman currently still struggling and needs to hear it's POSSIBLE, and you are 100% CAPABLE.  With a Lotta Lotta Love, Francesca ❤️ Connect with Francesca: Book a Free Discovery Call HERE [https://pages.francescameffert.com/calendar] Follow on Instagram: @ExpandingNutrition [https://www.instagram.com/expandingnutrition/] Email for Coaching Inquiries:  contact@expandingnutrition.com [expandingnutrition@expandingnutrition.com] Visit my Website: www.expandingnutrition.com [http://www.expandingnutrition.com/]Join The Food Guilt Community for Women 30+ HERE [https://www.facebook.com/groups/thefoodguiltcommunityforwomen40] Grab the Free Resource: 5 Ways to STOP Food Guilt In Its Tracks [https://pages.francescameffert.com/free-guide-1] Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

58 - My Story: How I Healed My Relationship With Food

My Story: How I Healed My Relationship With Food 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 certifications) to learn, teach, educate, and empower women in this area. This is for you - the woman currently still struggling and needs to hear it's POSSIBLE, and you are 100% CAPABLE. With a Lotta Lotta Love, Francesca ❤️ 👉 Free Live Webinar: This Monday, April 13th @ 11:30am EST  [https://pages.francescameffert.com/live-training-1] THE #1 HIDDEN REASON SMART WOMEN STAY STUCK IN THE FOOD STRUGGLE — AND HOW TO BREAK FREE FOR GOOD 👉(Can't make it? Register anyway and get the replay!) [https://pages.francescameffert.com/live-training-1] Connect with Francesca: Book a Free Discovery Call HERE [https://pages.francescameffert.com/calendar] Follow on Instagram: @ExpandingNutrition [https://www.instagram.com/expandingnutrition/] Email for Coaching Inquiries:  contact@expandingnutrition.com [expandingnutrition@expandingnutrition.com] Visit my Website: www.expandingnutrition.com [http://www.expandingnutrition.com/]Join The Food Guilt Community for Women 30+ HERE [https://www.facebook.com/groups/thefoodguiltcommunityforwomen40] Grab the Free Resource: 5 Ways to STOP Food Guilt In Its Tracks [https://pages.francescameffert.com/free-guide-1] Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

57 - The Vicious Cycle of Food Guilt & Shame (and How to Break Free)

Understanding the Vicious Cycle of Food Shame and How to Break Free In this episode, Francesca Meffert dives deep into the emotional and psychological cycles that keep many trapped in food guilt and shame. She discusses how external messages, personal struggles, and internal shame reinforce a harmful cycle, and offers practical steps to start healing. Key Topics: * The concept of "despair doubling down" and emotional triggers * How external messages about willpower and discipline fuel shame * The vicious cycle of food guilt, shame, and self-blame * The role of Brené Brown's research on guilt and shame * Practical ways to begin removing guilt and shame from your mindset * The importance of curiosity over judgment in healing * The three pillars of thoughts, feelings, and actions in self-growth * The significance of understanding your unique needs and starting from self-compassion Connect with Francesca: Book a Free Discovery Call HERE [https://pages.francescameffert.com/calendar] Follow on Instagram: @ExpandingNutrition [https://www.instagram.com/expandingnutrition/] Email for Coaching Inquiries:  contact@expandingnutrition.com [expandingnutrition@expandingnutrition.com] Visit my Website: www.expandingnutrition.com [http://www.expandingnutrition.com/]Join The Food Guilt Community for Women 30+ HERE [https://www.facebook.com/groups/thefoodguiltcommunityforwomen40] Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition

56 - Why Willpower & Discipline Don't Work

Why Willpower and Discipline Fail for Food Struggles — And What Actually Works In this episode, Francesca Meffert breaks down why relying solely on willpower and discipline often leads to failure in overcoming food cravings and emotional eating. She shares science-backed insights into how habits form, why restrictions amplify the problem, and how to reprogram your brain for lasting change. Main Topics Covered: * The cycle of emotional eating and how restriction fuels cravings * The “rebound effect” and how telling yourself “don’t do it” intensifies desire * How scarcity mindset heightens food cravings, similar to supply shortages * Decision fatigue and its role in increased overeating later in the day * Habits as learned patterns that can be unlearned with awareness and grace * Why guilt, shame, and self-blame perpetuate the cycle * The importance of neutrality and de-escalating emotional responses to craving moments * Science of attention bias and how focus influences behavior * The concept that you are not flawed but conditioned, and habits can be rewired Timestamps:  00:00 - Why willpower and discipline don't work in food struggles 01:06 - The rebound effect of restriction and emotional overeating 02:03 - How restriction increases focus on food and perceived scarcity 03:01 - The science behind the brain’s focus on “what not to do” 04:30 - The cycle of snapping, guilt, and emotional escalation 05:25 - Decision fatigue and its impact on overeating in the evening 06:15 - Habits as learned patterns that can be changed 07:11 - How past experiences shape emotional eating behaviors 08:06 - The importance of unlearning habits and shifting perspective 09:24 - Attention bias and how focus magnifies cravings 10:21 - Making food-related thoughts neutral as the key to change 11:16 - Breaking the cycle by making habits neutral and de-escalating emotional responses 12:11 - The role of feedback loops and how to interrupt habit cycles 13:04 - Replacing guilt and shame with neutrality to foster lasting change 13:59 - Emotions involved in unlearning deeply ingrained habits 14:24 - Sneak peek into tomorrow's episode on limiting beliefs and building new habits Connect with Francesca: Book a Free Take Back Control-Food Discovery Call HERE [https://pages.francescameffert.com/calendar] Follow on IG: @ExpandingNutrition [https://www.instagram.com/expandingnutrition/] Email for Coaching Inquiries:  contact@expandingnutrition.com [expandingnutrition@expandingnutrition.com] Visit my Website: www.expandingnutrition.com [http://www.expandingnutrition.com/]Join The Food Guilt Community for Women 30+ HERE [https://www.facebook.com/groups/thefoodguiltcommunityforwomen40] Disclaimer: Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here. @expandingnutrition