Reframe & Refuel: Rethink Nutrition (Helena Zofia Nutrition)

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 into the facts, cut through the noise, and figure out if fasting is actually worth it.

Key Takeaways

• Nutrition is not one-size-fits-all; it must work for you.
• Intermittent fasting is about structuring your eating, not just skipping meals.
• Research on intermittent fasting often misinterprets calorie intake effects.
• Insulin levels fluctuate naturally; fasting doesn't magically enhance fat burning.
• Autophagy is a natural process; fasting isn't the only way to trigger it.
• Fasting can help some people control their eating habits.
• Meal timing is less important than overall nutrition quality.
• Fasting may not be suitable for everyone, especially those with disordered eating.
• Sustainable nutrition focuses on what works for your lifestyle.
• It's essential to prioritize foundational nutrition before meal timing.

Connect With Me
📲 Instagram: @helenazofianutrition
🌍 Website: helenazofianutrition.co.uk
✉️ Email: helenazofianutrition@gmail.com

If you enjoy the episode, don’t forget to rate, review, and share!

Keywords: nutrition, intermittent fasting, health, diet, wellness, metabolism, autophagy, calorie intake, personalised nutrition, weight loss

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 whether it’s worth the hefty price tag.

Plus, I’ll debunk some of the claims from ZOE’s creator, Tim Spector—including why his advice on protein could be more harmful than helpful.

Tune in to find out if ZOE is really a game-changer or just an overhyped app.

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 work for your life, so you never have to 'start over' again.

If you’re tired of feeling like willpower is the missing piece (spoiler: it’s not), this episode is for you.

👉 Join The Six-Week Shift – Apply now.
📩 Got questions? DM me on Instagram @helenazofianutrition or email me at helenazofianutrition@gmail.com.

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, and actually feel good while doing it, tune in now.

🎙️ Want to learn more? Check out The Six-Week Shift, my program designed to help you build healthy habits, understand your nutrition, and reach your goals with a positive approach.

📧 Have questions or want to work together? Contact me at helenazofianutrition@gmail.com.
💻 Visit my website: www.helenazofianutrition.co.uk.
📱 Follow me on Instagram for daily tips: @helenazofianutrition.

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 covering how to build that foundation properly, tackling the common roadblocks that keep people stuck, and breaking down the science behind what actually works. Expect nutrition, psychology, and real-life client examples—explained in a way that actually makes sense for your life.

In this episode, I’m setting the scene for what’s to come. We’re talking about why nutrition alone isn’t enough, why success isn’t about willpower, and why perfection is out and preparation is in. By the end of this series, I want you to stop just trying to be healthy and actually become that person—in a way that feels natural and sustainable.

Key Takeaways

You can thank AI for these, my new podcast editing software is a dream, remember it is about making everythingeasier for yourself.

• Nutrition is foundational but not the only factor in health.
• Long-term success comes from making life easier, not harder.
• Building a strong foundation is crucial for sustainable health.
• Stress and social connections significantly impact nutrition.
• Healthy eating becomes easier when all aspects of health are aligned.
• Change is hard due to deeply ingrained habits and emotions.
• Success is about preparation, not perfection.
• Social connections are vital for long-term health and happiness.
• Identity shift is key to making lasting changes in health.
• A holistic approach considers all aspects of well-being.

Chapters

Chapters

00:00 Introduction to Reframe and Refuel

01:18 The Importance of a Holistic Approach

07:04 Why Nutrition Alone Isn't Enough

11:26 Building a Strong Foundation for Health

13:15 The Psychology of Change

16:46 Looking Ahead: Series Two Overview

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 perfectionism
• Why nutrition, movement, and social connections are all key to long-term health
• How to break free from rigid health rules and find joy in feeling good

If you’ve ever felt like wellness is overwhelming, this episode is for you.

Listen now & let me know your thoughts!

Connect with Ella by following her on Instagram at ⁠⁠@ellajenniferyoga ⁠⁠

Find out more at www.ellajenniferyoga.com

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📲 Follow me on Instagram: @helenazofianutrition

💌 Work with me: helenazofianutrition.co.uk

📩 Get in touch: helenazofianutrition@gmail.com

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 explain why education is the foundation of lasting results, but the real challenge is making those changes fit into your daily life.

As a nutritionist, I want to use my client sessions to focus on the how—how to make changes that actually work for your life. But I also know education is key. That’s why I’ve started this podcast: to give you all the in-depth nutrition knowledge outside of our 1:1s, so we can focus our sessions on the personalised advice you really need to make lasting change.

Join me for short, easy-to-digest episodes packed with simple, actionable advice designed to help you reframe your approach to nutrition and achieve real, lasting results.

Show Notes

• SMILES trial: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y
• CARET trial: https://pubmed.ncbi.nlm.nih.gov/8901853/
• SELECT trial: https://pubmed.ncbi.nlm.nih.gov/21990298/

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 will make your January the most effective one you’ve ever had—and carry that momentum well into 2024.

Find out more here.

For more resources and ways to work with me, head to helenazofianutrition.co.uk, and drop me a message on Instagram @helenazofianutrition!"

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 help you finally achieve sustainable results.

As always, please leave a review and follow!

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, activity level, and personal health objectives.

Get straightforward advice to make meeting your protein needs easier and more effective.

Have questions? Email me at ⁠helenazofianutrition@gmail.com⁠ or follow me on Instagram ⁠@helenazofianutrition⁠ for more science-backed tips!

A link to my published paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11509918/

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 at helenazofianutrition@gmail.com or follow me on Instagram @helenazofianutritionfor more science-backed tips!