Shows
Expanding Nutrition54 - 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 of Alchemy Performance Consulting. Together, they explore how fitness and psychology intersect to help women build strength, confidence, and resilience. From Alex’s focus on body neutrality and creating safe, inclusive training spaces, to Michelle’s expertise in boosting mental performance and emotional well-being, this conversation offers powerful insights for anyone ready to step into their full potential. They also share details abou...2025-05-0756 minExpanding Nutrition53 - Love and Compassion Part I & IIConnect with Francesca:Book a Free Discovery Call HEREFollow on Instagram: @ExpandingNutritionEmail for Coaching Inquiries: expandingnutrition@expandingnutrition.comVisit my Website: www.expandingnutrition.comDisclaimer: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 y...2025-04-1627 minExpanding Nutrition52 - 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 history has shaped how we're raised in society, our body image, and what we "want" vs what we "need".Find Reyna and her team here: https://studiofitchicago.com/personal-trainers/Connect with Francesca:Book a Free Discovery Call HEREFollow on Instagram: @ExpandingNutrition2025-04-0953 minExpanding Nutrition51 - 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 Nutrition, host Francesca Meffert shares a seven-step process to help you transform your relationship with food. She dives into the importance of self-awareness, emotional eating, body image, and mindset shifts—all while encouraging you to embrace compassion and progress over perfection.Through practical insights and coaching wisdom...2024-07-0337 minExpanding Nutrition50 - 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 from scarcity to abundance, and the role of spirituality in financial well-being. The conversation emphasizes the emotional weight attached to money and food, the need to break negative narratives, and the empowerment that comes from financial awareness and self-acceptance.Mary Tappert, Financial Coach and Speaker, brings magic to the mundane to help her clients break free from money anxiety, understand where their...2024-06-2642 minExpanding Nutrition49 - 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 Meffert explores the transformative power of curiosity in overcoming emotional eating and fostering a healthier relationship with food. She highlights how frustration and judgment often hold us back, while self-awareness and compassion can create lasting change.Through personal stories and client experiences, Francesca illustrates how developing no...2024-06-1925 minExpanding Nutrition48 - 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 influence of diet culture, and the importance of self-compassion in overcoming food struggles. Katie shares her insights on the interconnectedness of relationships, trauma, and effective communication, emphasizing that personal growth requires a holistic approach that encompasses thoughts, feelings, and actions. Listeners are encouraged to embrace their unique journeys towards food freedom and emotional well-being.Connect With Katie:...2024-06-1246 minExpanding Nutrition47 - 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 Expanding Nutrition, host Francesca Meffert explores the deep connection between emotional eating, self-compassion, and personal growth. She explains why nutrition coaching isn’t just about food choices—it’s about understanding your emotional responses and giving yourself the space to process them.Through personal stories and client exper...2024-06-0521 minExpanding Nutrition46 - 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 Francesca Meffert explores the powerful connection between self-identity, emotional intelligence, and personal empowerment. She shares how recognizing your innate strengths can help you navigate food freedom, mental health, and personal growth with confidence.Through personal stories and client experiences, Francesca guides listeners on how to harness their emotions and imagination...2024-05-2920 minExpanding Nutrition45 - 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 episode of Expanding Nutrition, host Francesca Meffert explores the power of vision, experimentation, and self-discovery in both food freedom and entrepreneurship. She discusses how the scientific method can be a powerful tool for transformation—helping you test, learn, and refine your approach to food, business, and life.Thro...2024-05-2225 minExpanding Nutrition44 - 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 powerful coaching session exploring the emotional complexities behind overeating, seeking behaviors, and food choices. Through deep reflection, she discusses how guilt and shame keep us stuck in harmful cycles—and why self-compassion is the missing ingredient in healing our relationship with food.What You’ll Learn in This Episode:2024-05-1530 minExpanding Nutrition42 - 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 Nutrition, host Francesca Meffert unpacks the distinction between what’s hard and what’s complex when it comes to food struggles, emotional eating, and personal growth. She explains how nutrition, mindset, and emotional patterns shape our relationship with food—and why food freedom isn’t about making things complicated, but about tak...2024-05-0814 minExpanding Nutrition43 - 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 Expanding Nutrition, host Francesca Meffert explores the power of self-perception, identity, and imagination when it comes to food and personal growth. She introduces the concept of ‘avatars’—characters or personas that embody our strengths and aspirations—and explains how they can be used as tools for mental strength...2024-05-0825 minExpanding Nutrition41 - You are POWERFUL, You are the HEART✨ Have you ever felt like food controls your life instead of the other way around? What if reclaiming your personal power and self-worth could be the key to true food freedom?In this episode of Expanding Nutrition, host Francesca Meffert dives deep into the transformative journey of empowerment, self-recognition, and personal responsibility when it comes to food and life choices. Through her coaching insights, Francesca unpacks how our relationship with food is often tied to our sense of self-worth, love, and empowerment....2024-05-0138 minExpanding Nutrition40 - Beyond the Food: Intuitive Eating & Body Image Struggles [with Jayne Anne]In this episode of Expanding Nutrition, host Francesca Meffert and guest Jane Anne discuss the intricate relationship between body image and food struggles. As an emotional and binge eating coach, Jayne Anne offers an intuitive eating approach to help women listen to their bodies so they can tap into what really matters to them. They explore how societal pressures and personal experiences shape our perceptions of food and our bodies. The conversation delves into various techniques for improving body image, the importance of mindfulness, and the role of coaching in self-discovery. They also introduce the...2024-04-2445 minExpanding Nutrition39 - The 3 People You Need on Your Team [Lord of the Rings & Harry Potter edition]✨ What if your journey to food freedom was just like an epic quest?In this episode of Expanding Nutrition, host Francesca Meffert explores food freedom, emotional eating, and self-identity through the lens of Dungeons & Dragons, Lord of the Rings, and Harry Potter. She dives into the archetypes of the warrior, the empath, and the wizard, showing how these roles reflect our inner strengths in navigating personal growth, resilience, and food struggles.Through storytelling, coaching insights, and mindset shifts, Francesca en...2024-04-1729 minExpanding Nutrition38 - Harnessing Self-Identity FOR Yourself✨ What if the way you see yourself is shaping your relationship with food more than you realize?In this episode of Expanding Nutrition, host Francesca Meffert dives into the power of self-identity and how it influences personal growth, emotional eating, and food freedom. She explores how our beliefs about ourselves can either empower or hold us back, shaping the choices we make around food and life.Through personal anecdotes and client experiences, Francesca illustrates how reframing negative self-identity can le...2024-04-1032 minExpanding Nutrition37 - Food Freedom Mastery + Coaching Session Part II✨ What if transforming your relationship with food wasn’t just about what you eat—but about how you think, feel, and act?In this episode of Expanding Nutrition, host Francesca Meffert introduces her three-pillar approach to food freedom, breaking down how thoughts, feelings, and actions play a crucial role in lasting transformation. She shares insights from her Food Freedom Mastery coaching program, guiding individuals toward a healthier mindset, positive habits, and a deeper understanding of personal priorities.Through engaging analogies and re...2024-04-1029 minExpanding Nutrition36 - Overcoming People Pleasing [with Kika DiGregorio]Ready to create your best relationship yet? Then you need Kika DiGregorio in your corner. In this episode of Expanding Nutrition, host Francesca Meffert and guest Kika Di Gregorio explore the transformative journey of empowerment through food freedom and the importance of setting boundaries in relationships. As an empowerment coach, Kika supports women in going after their healthiest relationship - and keeping it sexy and alive once they’re in it. They discuss the relationship with oneself, the impact of cultural conditioning, and practical strategies for effective communication. The conversation emphasizes the significance of self-awareness, co...2024-04-1052 minExpanding Nutrition35 - Recorded Coaching Session! [Giving You the Sneak Peek]✨ What if small, intentional changes could transform your relationship with food?In this episode of Expanding Nutrition, host Francesca Meffert leads a coaching session with client Kelly, focusing on overcoming food struggles, establishing healthier habits, and building long-term motivation. Together, they explore the importance of mindset, habit formation, and personalized strategies in the journey toward food freedom.The conversation highlights practical steps such as increasing water and protein intake, using visualization techniques for motivation, and ...2024-04-0357 minExpanding Nutrition16 - Your Struggle Serves a Purpose✨ What if your struggles with food weren’t just obstacles—but messages guiding you toward growth?In this episode of Expanding Nutrition, host Francesca Meffert dives into the complexities of our relationship with food and why food struggles often serve a hidden purpose. She explores the psychology behind habit loops, the fear of change, and how self-criticism can hold us back from true food freedom.Through coaching insights and mindset shifts, Francesca encourages listeners to replace judgment with curios...2024-03-2825 minExpanding Nutrition34 - Simple Is Effective✨ What if the key to food freedom wasn’t about control—but about simplicity?In this episode of Expanding Nutrition, host Francesca Meffert explores how simplifying food choices and meal prep can make a huge difference in achieving food freedom and wellness. She emphasizes the importance of removing judgment and guilt from food decisions, allowing listeners to find what truly works for them without restriction or shame.Through real-life client examples, Francesca shares how to approach cravings, meal prep...2024-03-2819 minExpanding Nutrition33 - Defense v Offense Mode✨ What if instead of reacting to life’s demands, you took control like the CEO of your own experience?In this episode of Expanding Nutrition, host Francesca Meffert dives into the challenges of balancing food freedom, mental health, and personal commitments in a busy lifestyle. She explores how reframing responsibilities and shifting from a defensive to an offensive mindset can empower you to manage emotions, make intentional choices, and take ownership of your well-being.Through life coaching insights and mindset shifts, Fran...2024-03-2826 minExpanding Nutrition32 - Overcoming Body Image Struggles (2D vs 3D)✨ What if your perception of your body was incomplete? What if shifting to a three-dimensional view could transform the way you see yourself?In this episode of Expanding Nutrition, host Francesca Meffert explores the complex nature of body image and how our perceptions are often shaped by a limited, two-dimensional perspective. She encourages listeners to embrace a more holistic, compassionate view of their bodies, advocating for self-acceptance and emotional well-being—especially for women whose bodies naturally evolve throughout life.Through heal...2024-03-2828 minExpanding Nutrition31 - The Nuance of Nutrition (And Why It’s Keeping You Stuck)✨ What if nutrition wasn’t about following strict rules, but about understanding what works for you?In this episode of Expanding Nutrition, host Francesca Meffert explores the nuances of nutrition, emphasizing that while nutrition principles may be simple, their application is deeply personal. She introduces the ‘Big Three’—salt, saturated fat, and added sugar—and explains how individual health conditions, lifestyle, and goals shape dietary choices.Francesca encourages listeners to ditch external expectations and instead make informed, empowered choices that align w...2024-03-2823 minExpanding Nutrition30 - Slow Motion (Dissecting Our Behavior to Improve It)✨ What if slowing down and examining your food habits could transform your relationship with eating?In this episode of Expanding Nutrition, host Francesca Meffert explores the power of self-reflection in overcoming food struggles and emotional eating. She introduces a methodical, ‘slow motion’ approach to help listeners break down their behaviors, thoughts, and emotional patterns around food—empowering them to make conscious choices and step into food freedom.By dissecting past actions, Francesca highlights how self-awareness, mindset shifts, and behavior change can l...2024-03-2815 minExpanding Nutrition29 - How to Break the Pitfall of “Good Enough"✨ What if your worth wasn’t something to prove, but something to embrace?In this episode of Expanding Nutrition, host Francesca Meffert explores the struggle with self-worth, perfectionism, and the fear of not being “good enough.” She breaks down how mental health, personal growth, and empowerment are deeply connected to food freedom and self-acceptance.Through relatable metaphors and mindset shifts, Francesca encourages listeners to move beyond negative comparisons, reframe self-worth, and recognize their intrinsic value, helping them step into confid...2024-03-2818 minExpanding Nutrition28 - A Personal Story (and Example)✨ What if achieving your health goals wasn’t about restriction, but about mindful choices and self-compassion?In this episode of Expanding Nutrition, host Francesca Meffert dives into the journey of food freedom, body composition goals, and the power of mindful eating. Through personal anecdotes, she explores how self-awareness, nutrition, and weight management can coexist with compassionate choices, rather than rigid food rules.Francesca shares insights on how to navigate food-related challenges with self-acceptance, fostering a positive, balanced relationship with food and...2024-03-2825 minExpanding Nutrition27 - How to Build Confidence✨ What if confidence wasn’t something you had to earn, but something you could cultivate from within?In this episode of Expanding Nutrition, host Francesca Meffert explores the difference between confidence in abilities and intrinsic self-confidence, emphasizing that true confidence isn’t just about achievements—it’s about how you see yourself. She shares practical strategies and mindset shifts to help listeners build self-esteem, develop food freedom, and overcome negativity in their personal growth journey.Francesca also introduces homework assignments designe...2024-03-2830 minExpanding Nutrition26 - The Unhelpfulness of "Would You Talk to a Friend that Way"✨ What if the way you speak to yourself could transform your relationship with food and self-love?In this episode of Expanding Nutrition, host Francesca Meffert explores the inner dialogue that shapes our food choices, emotional well-being, and personal growth. She breaks down the concept of the ‘monkey brain’ versus the higher self, helping listeners understand how to observe their thoughts and choose a more compassionate response instead of falling into judgment and shame.Through mindfulness, coaching insights, and self-acceptance practices, Fr...2024-03-2826 minExpanding Nutrition25 - Spectrum of Choices✨ What if the way you see your choices is actually limiting your potential for food freedom?In this episode of Expanding Nutrition, host Francesca Meffert explores the power of awareness and mental flexibility in reshaping our relationship with food and self-empowerment. She dives into the spectrum of choices available to us and explains how limiting beliefs can keep us stuck in default thinking patterns, preventing us from making decisions that align with our true desires.Through relatable examples and coaching insights, Fr...2024-03-2826 minExpanding Nutrition24 - How to Use Your Imagination as a Superpower✨ What if your imagination was the key to food freedom, self-love, and personal growth?In this episode of Expanding Nutrition, host Francesca Meffert explores the transformative role of imagination in shaping our relationship with food, emotions, and personal goals. She breaks down how imagination can be used in future-focused, past-focused, and present-focused ways to strengthen self-love, process emotions, and cultivate awareness.Through practical examples and deep insights, Francesca encourages listeners to harness their imagination as a tool for healing, commitment, an...2024-03-2835 minExpanding Nutrition22 - You Have Made Progress✨ What if true progress in your food and body journey wasn’t about perfection—but about how you manage your mind through the ups and downs?In this episode of Expanding Nutrition, host Francesca Meffert explores the mental and emotional side of food freedom, focusing on mind management, self-compassion, and personal growth. She shares her personal experiences with weight fluctuations and how learning to navigate setbacks with grace is a crucial part of the journey.Francesca discusses how emotional eating, nutrit...2024-03-2821 minExpanding Nutrition12 - Active Faith (Igniting & Harnessing to Get to Your Goals)✨ What if overcoming food struggles wasn’t just about discipline, but about faith in yourself and your journey?In this episode of Expanding Nutrition, host Francesca Meffert explores the concept of active faith and how it plays a crucial role in achieving food freedom and overcoming emotional eating. She dives into belief cycles and how they shape our relationship with food, emphasizing the importance of self-empowerment, confidence building, and staying committed to personal growth.Through relatable examples and practical coaching insi...2024-03-2822 minExpanding Nutrition13 - The 4 "Fuck-It" Modes (and the Antidote to Each)✨ Ever found yourself saying, “F*ck it,” and making food choices you later regret? What if you could break free from that cycle and take back control of your relationship with food?In this episode of Expanding Nutrition, host Francesca Meffert unpacks the mindset behind ‘F*ck It’ mode—the state of giving up on food goals due to deprivation, self-sabotage, apathy, and procrastination. She dives into the underlying emotional triggers, why this response is so common, and practical antidotes to help shift your mindset...2024-03-2834 minExpanding Nutrition14 - The Listening Chair✨ What if the key to food freedom wasn’t just about what you eat—but about how well you listen?In this episode of Expanding Nutrition, host Francesca Meffert explores how deep listening, self-awareness, and mindfulness can transform your relationship with food. She shares insights from a networking and improv event that pushed her outside her comfort zone, illustrating how unexpected experiences can spark personal growth and self-discovery.Francesca highlights the connection between emotional eating, nutrition, and tuning into your inner world, ex...2024-03-2823 minExpanding Nutrition15 - Give Yourself Permission (You Can Change Your Goal)✨ What happens when you challenge yourself to go 30 days without sugar and flour? More than just a diet change—it’s a deep dive into mindset, motivation, and self-acceptance.In this episode of Expanding Nutrition, host Francesca Meffert shares her personal experience with a 30-day no sugar, no flour challenge and the unexpected insights it brought. She reflects on the importance of understanding personal motivations, adapting goals without guilt, and practicing self-acceptance when things don’t go as planned.Through mind management and health coaching...2024-03-2822 minExpanding Nutrition17 - How to Climb Out of Your Own $h!t✨ What if the key to food freedom wasn’t just about what you eat, but how you treat yourself?In this episode of Expanding Nutrition, host Francesca Meffert explores the connection between food freedom, emotional health, and self-love. She shares personal experiences and practical strategies for overcoming negativity, emphasizing the power of understanding emotions, managing expectations, and developing personalized approaches to navigate difficult moments.Through a lens of self-compassion and personal growth, Francesca guides listeners toward a mindset shift that fosters both...2024-03-2825 minExpanding Nutrition18 - Reclaiming Your Autonomy✨ What if the key to food freedom wasn’t about following the "right" diet—but about trusting yourself?In this episode of Expanding Nutrition, host Francesca Meffert explores the power of personal autonomy in nutrition and food choices. She breaks down the pitfalls of diet mentality, the importance of self-validation, and how recognizing your own authority over your health can lead to true food freedom.Through personal insights and coaching strategies, Francesca encourages listeners to step away from external food r...2024-03-2821 minExpanding Nutrition19 - "I'm Repeating the Same Mistakes" Antidote✨ What if setbacks weren’t failures, but stepping stones to growth?In this episode of Expanding Nutrition, host Francesca Meffert shares her experience with a 30-day no sugar, no flour challenge, revealing the powerful lessons learned about mindset, goal setting, and personal growth. She reflects on the importance of progress over perfection, the role of setbacks in learning, and how true empowerment comes from pursuing goals with purpose and flexibility.Through self-improvement strategies and health coaching insights, Francesca encourages list...2024-03-2823 minExpanding Nutrition20 - Do YOU Love Life?✨ How do the choices you make—both with food and in life—shape your happiness and sense of freedom?In this episode of Expanding Nutrition, host Francesca Meffert explores the deep connection between food freedom, personal empowerment, and life satisfaction. Inspired by a visit to the Holocaust Museum, she reflects on the value of life, the weight of our decisions, and the importance of self-reflection in shaping our well-being.Through thought-provoking questions and personal insights, Francesca encourages listeners to examine how th...2024-03-2813 minExpanding Nutrition21 - It's Like Clockwork✨ What if you could break free from emotional eating by understanding your habits on a deeper level?In this episode of Expanding Nutrition, host Francesca Meffert explores the connection between food freedom, emotional eating, and self-awareness. She breaks down the habit loop—how triggers, behaviors, and rewards create patterns that keep us stuck in emotional eating cycles.Through personal stories and practical methods like the ‘Fishing Method,’ Francesca encourages listeners to trace their thoughts and emotions to uncover the root causes of their...2024-03-2820 minExpanding Nutrition23 - "Yea, But..." Technique✨ What if changing the way you speak to yourself could transform your relationship with food and your body?In this episode of Expanding Nutrition, host Francesca Meffert explores the connection between body image, self-criticism, and food freedom. She dives into the power of mindset shifts, emphasizing how moving from self-judgment to neutral acceptance—and eventually self-love—can create lasting change.Francesca introduces a practical strategy using the phrase ‘yeah, but’ to help listeners redirect self-talk and shift negative thoughts. She highli...2024-03-2823 minExpanding Nutrition07 - DON'T Underestimate the Small Stuff✨ What if the key to lasting change wasn’t in big milestones, but in the small wins you achieve every day?In this episode of Expanding Nutrition, host Francesca Meffert explores the importance of recognizing and celebrating small victories in our journey toward food freedom and personal growth. She explains how shifting our focus from major accomplishments to daily progress can build confidence, create positive momentum, and foster long-term habit formation.Through self-reflection and mindset shifts, Francesca shares how embr...2024-03-2817 minExpanding Nutrition08 - DON'T Use the Tools Against Yourself✨ Are you using self-improvement tools to support yourself—or to criticize yourself? What if personal growth felt more like self-compassion and less like self-judgment?In this episode of Expanding Nutrition, host Francesca Meffert explores how to use tools for change in a constructive way, rather than as a way to reinforce self-criticism. She shares why self-compassion is essential when working through emotional eating, mindset shifts, and healing your relationship with food.Through insights from health coaching and personal growth strategies, Francesca high...2024-03-2811 minExpanding Nutrition09 - Dealing With Emotions When We Don't Know Where They're Coming From✨ What if you could manage emotional eating by understanding your hormones and shifting your emotional response?In this episode of Expanding Nutrition, host Francesca Meffert dives into the connection between women’s health, hormones, and emotional eating, breaking down a three-step strategy to help you manage emotions and build food freedom. She explores how self-awareness, mindfulness, and emotional management play a crucial role in personal empowerment and mental health.By learning how to take responsibility for your emotions and...2024-03-2817 minExpanding Nutrition10 - Lean Into the Pain✨ What if your struggles with food weren’t just about eating—but about how you process pain?In this episode of Expanding Nutrition, host Francesca Meffert explores the deep connection between food, emotional pain, and personal empowerment. She breaks down the difference between physical and emotional pain, explaining how self-awareness, mindset, and habit change play a crucial role in healing your relationship with food.Francesca emphasizes that leaning into discomfort can be a powerful tool for growth, and she shares...2024-03-2818 minExpanding Nutrition11 - The Fishing Method✨ What if you could trace your emotions back to their root cause and finally understand your struggles with food?In this episode of Expanding Nutrition, host Francesca Meffert introduces The Fishing Method—a self-help technique designed to help you identify the deeper emotions behind your relationship with food and life. By learning how to retrace your thoughts and uncover hidden emotional triggers, you can develop greater emotional intelligence, mindfulness, and self-discovery.Through personal anecdotes and coaching insights, Francesca explains how...2024-03-2811 minExpanding Nutrition03 - Making Peace With Food✨ What if you could approach food with curiosity instead of guilt? What if making peace with food wasn’t about control—but about acceptance and understanding?In this episode of Expanding Nutrition, host Francesca Meffert explores what it truly means to cultivate a healthy relationship with food. She dives into how judgment and guilt keep us stuck in food struggles, while self-reflection and acceptance create the foundation for food freedom.Francesca also introduces the concept of the higher brain—the part...2024-03-2821 minExpanding Nutrition02 - Why Am I Obsessed With Food?✨ Why does food sometimes feel like it controls you instead of the other way around? What if understanding the why behind food obsession could help you break free?In this episode of Expanding Nutrition, host Francesca Meffert explores the mental and physical reasons behind food obsession and how they shape our eating habits. She breaks it down into two key areas: 🔹 Thoughts & Feelings – How emotional eating acts as a coping mechanism. 🔹 Physical Reasons – How processed foods contribute to addictive eating behaviors.Frances...2024-03-2817 minExpanding Nutrition04 - How Can I Have a Healthy Relationship With Food?✨ What if finding food freedom wasn’t about control—but about peace and acceptance? What if every food choice you make is an opportunity for empowerment?In this episode of Expanding Nutrition, host Francesca Meffert explores what it truly means to build a healthy relationship with food. She dives into how our thoughts and emotions shape our food struggles and why self-compassion and acceptance are foundational steps toward healing.Francesca also emphasizes the power of recognizing that every action related to food is a c...2024-03-2821 minExpanding Nutrition05 - Changing the Narrative✨ What if your food struggles weren’t failures, but opportunities for growth? What if changing the way you think about food could change your entire experience with it?In this episode of Expanding Nutrition, host Francesca Meffert dives into the power of changing the narrative when it comes to food struggles. She explores how self-compassion, mindset shifts, and reframing negative thoughts can help create a healthier, more balanced relationship with food.Through personal stories and practical strategies, Francesca shows listeners how to lear...2024-03-2821 minExpanding Nutrition06 - How to Fight Food Cravings✨ What if your food cravings weren’t something to resist—but something to understand? What if shifting your mindset around cravings could actually lead to more food freedom?In this episode of Expanding Nutrition, host Francesca Meffert explores the complexities of food cravings and how to approach them with empowerment instead of guilt or restriction. She breaks down the underlying reasons behind cravings—whether they stem from emotional eating, nutrition imbalances, or deeper self-care needs—and shares practical strategies for managing them in a way that...2024-03-2827 min
Bulimia Sucks | Kate Hudson HallBulimia Sucks! | Episode 171 | Setback and Successes | Francesca MeffertDo you have anxiety? If you do then check out Kate's podcast called "Anxiety Hacks" https://www.buzzsprout.com/2026782/shareKate Hudson-Hall is a therapist, author and podcaster offering online therapy for those in need.Within the warmth of the fireside, Kate chats with Francesca Meffert.Amidst the cozy glow of a crackling fireside, Kate engages in a captivating conversation with Francesca Meffert, a remarkable individual whose life journey has taken a profound turn. Once a corporate finance veteran and now turned aspiring Registered Dietitian. COVID-19 prompted Francesca to reevaluate her...2023-12-1835 minExpanding Nutrition01 - This is Why You're Struggling With Food✨ How much of your relationship with food is truly yours—and how much has been shaped by family, society, and diet culture?In this episode of Expanding Nutrition, host Francesca Meffert explores the deep-rooted influences that impact our food choices, beliefs, and struggles. From societal pressures and family expectations to evolving medical advice and outdated dietary guidelines, Francesca unpacks the complexities of food freedom and self-empowerment.She highlights the psychological aspects of eating and explains why breaking free...2023-02-0823 min
KaleidoscopeFM46 - Therapy Techniques [feat. Kate Hudson-Hall]Today I am joined by Kate Hudson-Hall. Kate is a therapist, author, and podcaster based in the UK. She is the author of Bulimia Sucks (the book and the podcast) as well as the Bulimia Sucks food journal and workbook. Additionally, her new book: “Anxiety Hacks” Technique, Tools and Tips to Calmness will be launching this September, 2022!In this episode we discuss how Kate came to her work she does today and several therapy techniques worth exploring.Therapy Techniques Discussed: -Psychotherapy -Hypnotherapy -NLP (Neuro-Linguistic Programming) -EFT (Emotional Freedom Technique)Find Kate: https://w...2022-06-2147 minKaleidoscopeFM45 - (TIP) How to Reduce OvereatingThere is NO Shame, Guilt, or Judgment to be had around overeating!! But that being said, sometimes it just doesn't PHYSICALLY feel that great..which can also affect us mentally and cause us to not feel our best. Here are my top 9 strategies for ways to reduce overeating:1) Put your fork down in between bites.2) Fully finish chewing food and swallowing before taking another bite.3) Eliminate distractions.4) Set a timer.5) Tell yourself you can have more, but let's wait "X" amount of time first.6) Make sure you're consuming a good so...2022-06-1425 minKaleidoscopeFM44 - The Power of Vulnerability [feat. Maria Emery]I'm joined today by Maria Emery! Maria Emery is a wife to an incredible husband and a mother to three beautiful children. She is a certified holistic nutritionist and a yoga instructor. Her passion has brought her to creating Holistic Mama, bringing awareness and guiding others through their journey in self-compassion, mental health and wellness. Find Maria on IG: @inherwombproject Book mentioned: Ego is the Enemy by Ryan Holiday Side note, I DID publish a podcast explaining my Podcast Title: 32 - Why did I choose the title KaleidoscopeFM?Find Me on IG...2022-06-0742 minKaleidoscopeFM43 - (TIP) Coping StrategiesThis is NOT an exhaustive list and NOT meant to be a consistent band-aid fix for deeper work on healing trauma, limiting beliefs, and more deeper inner work. However, (healthy) coping strategies and mechanisms can be incredibly useful in our daily lives when we're experiencing stress, anxiety, and general ups-and-downs. Food historically was always my coping mechanism but when healing from binging I had to learn new skills and ways of dealing with my emotions. In this episode I cover various examples, with the 8 key frameworks being: 1) Movement2) Get in Nature3) Scents / Senses4) Breathing / M...2022-05-3123 minKaleidoscopeFM42- A Transformative Journey & The Wellness Project [feat. Liv McLeese]I'm joined today by Liv McLeese! A student at UCSB majoring in English Liv shares her personal journey through disordered eating and how she founded the Wellness Project at UCSB.The Wellness Project aims to bring women together, knowing that personal struggles and insecurities lose their strength in loving and supportive environments. Shifting the focus away from the external and material, we hope to spark a deeper sense of meaning in young women, and help them recognize their unique purpose and contribution to the world. The ultimate goal is to accept and understand ourselves in order to...2022-05-2449 min
KaleidoscopeFM40 – What are “Triggers”? Identifying & Dealing with Triggers [feat. Adina Kelman]In this episode I am joined once again by Adina Kelman, Certified Health & Nutrition Coach and founder of “A Life in Balance”. Adina and I dive deep into defining and studying “What is a trigger”? and how we can start to identify and cope with them. Adina identified triggers in several ways, they can be a food, a comment, a visual, a person (and more). There are many forms of “triggers” that interrupt our daily lives. As Adina mentions, we use “trigger” with a negative connotation and our ULTIMATE goal would be to never be “triggered” in the first place. As t...2021-12-2154 min
KaleidoscopeFM39 - Exploring Diet Culture & 4 Ways to Emotional Food Freedom [feat. Adina Kelman]Adina is a Certified Health & Nutrition Coach and founder of “A Life in Balance”. In this episode Adina and I examine and dissect a lot of the issues and origins stemming from diet culture. We fundamentally question and answer - What IS “diet culture”? and How does it shape our lives? Additionally, Adina and I discuss her top 4 elements she recommends for an individual to start their road to emotional food freedom. Find Adina Online:Adina’s website : www.alifeinbalance.coJoin Adina’s FB group: Emotional Food...2021-12-1450 min
KaleidoscopeFM38 - Using the Past as a Springboard to the Future [feat. Sue Bowles]Sue Bowles is a mental health advocate, a public speaker, a conference presenter, a Master Certified Life Coach, and the Award-Winning author of, "This Much I Know...The Space Between" (available on Amazon/Kindle). Sue's incredible life and journey saw her experience and overcome an eating disorder, depression, anxiety, and PTSD. Now, Sue has become a powerful force of hope, empowerment, and inspiration. Through sharing her journey Sue provides others the support and belief that change IS possible. That sometimes it just takes putting one foot in front of the other in the right direction to finally overcome and r...2021-12-0749 min
KaleidoscopeFM37 - Taking Your Life to the Next Level: Forming Lifelong Habits [feat. Suzi B]Suzi B is the founder of Life Conscious which is about finding health and success through habit formation. One of Suzi's mottos is "don't diet, habit" which is so important when it comes to living a sustainable life. In this episode Suzi explains how she realized that habits are the fundamental keys to improving our lives and building lasting change. Although this episode talks about habits in their entirety I think this is most certainly a crucial component when recovering from disordered eating. Being able to replace old habits with new ones that better serve our true selv...2021-11-3043 min
KaleidoscopeFM36 - Looking At Integrative Wellness Across Multiple Channels [feat. Tiffany Manbodh]Tiffany is an Integrative Nutrition Health Coach on a mission to help empower female entrepreneurs in the realm of holistic wellness. Tiffany trained at the Integrative Institute for Nutrition in New York under some of the world's most leading health & wellness experts such as Deepak Chopra, Dr. Andrew Weil, and Dr. Mark Hyman to name a few. Having personally experienced the growth and transformation in her own life from holistic wellness, Tiffany made it her mission to teach and empower others in their lives through a variety of personalized wellness tools and integrated approaches. In her work, Tiffany helps...2021-11-2342 minKaleidoscopeFM35 - Fear Mongering in Diet Culture & Weight Loss [feat. Paige Penick]Paige Penick is a Registered Dietitian, Certified Personal Trainer, and podcast host of Start Fueling Better. In this episode Paige and I discuss the pros/cons of consumers taking a more active interest in nutrition and how this can be both beneficial and harmful with all the convoluted and confusing information out there. Additionally, we discuss weight loss both from an individual and societal perspective and how things are never quite so black-and-white.Be sure to find Paige at: www.startfuelingbetter.com Episodes Mentioned from Paige's Podcast the Start Fueling Better Podcast:*A Different Pe...2021-11-1638 minKaleidoscopeFM34 - (TIP) Practical Hunger & Fueling Throughout the DayPractical hunger is such a "basic" tip but between that and learning to space food throughout the day these were actionable tips that truly helped me so much to get out of binge cycles. Don't underestimate the power of fueling your body appropriately for both your physical and mental health.Find me on IG: @francesca.meffert.co2021-11-0910 minKaleidoscopeFM33 - Recovering From Binge Eating Without Losing Your Hair [feat. Olga]I am joined in this episode by Olga, a binge eating coach who helps serial dieters heal their relationship with food and regain control. Olga shares part of her story through her own journey of recovery as well as aspects of both her physical and emotional healing. We talk about autoimmunity, our core values, healing emotionally, and so much more.Olga brings an incredibly fresh and fun energy to the show coupled with important individual concepts and I'm sure you'll love her and learn a lot. (She also comes from Poland and is based in the UK...2021-11-0242 min
KaleidoscopeFM32 - Why did I choose the title KaleidoscopeFM?It occurred to me it might be interesting to explain why I chose my title since it is fairly obscure based on the content I talk about on this podcast. In this episode I explain the 4 main reasons I chose it -some more inspiring than others but all still relevant.I've got a lot of wonderful guest speakers in the pipeline I share with you, and I remind you that Recovery Is Never Linear! This is another friendly reminder in addition to Episode 3 "I FAILED!" that the road to recovery is filled with twists and turns and...2021-10-2616 minKaleidoscopeFM31 - The Correlation Between Eating Disorders & Chronic Back Pain [feat. Dr.Kelly Kessler]Dr. Kelly Kessler is a Physical Therapist, Certified Strength & Conditioning Specialist, and founder of Optimal You Health Wellness. After going through her own eating disorder journey she found herself with chronic back pain and made it her mission to not let it control the rest of her life. Now, Kelly does all the things she loves (even did a Triathlon y'all!!) and helps others with chronic pain find health and wellness once again by equipping them with actionable tools and igniting their own inner power. This was a tremendously insightful, inspiring, and informative interview and I'm sure you'll walk...2021-10-1943 minKaleidoscopeFM30 - What are YOU Willing to Sacrifice?Life happens. Because most of us are pulled in a million directions sometimes something's gotta give. How much of the rest of your life are you willing to sacrifice to eat or exercise a certain way?Find me on IG:@francesca.meffert.co2021-08-2422 minKaleidoscopeFM29 - (TIP) Overcoming Fear & Anxiety Around FoodFear and anxiety around food was what crippled my social outings and caused severe distress when receiving (food) gifts in the past. It is such a recurring feeling that it takes a combination of TONS of the "TIPS" I have been sharing to overcome and heal from. Episodes Referenced:4 - (TIP) Mental Restriction5 - (TIP) Good and Bad Food8 - (TIP) Shame & Guilt9 - (TIP) Control11 - (TIP) Emotional Eating18 - (TIP) Why Weight Loss is NOT the Be All End AllFind me on IG:@francesca.meffert.co2021-08-1725 minKaleidoscopeFM28 - Backhanded Compliments and Calling B.S.I've noticed that there are MULTIPLE movies or TV shows that have a "female transformation" all centered around making the "less attractive" girl into this "dazzling show-stopper" beauty. [For the record I can't think of this happening much for men?]Apart from film I do think women in particular get a multitude of comments or critiques about their appearance. This can very easily cause us to link appearance to self-worth and cause limiting beliefs. In this episode I discuss and analyze the destructive tendency of "backhanded compliments" both from personal and related experiences. Referenced Episode:2021-08-1023 minKaleidoscopeFM27 - (TIP) Getting Yourself Out of a Rut: Tough Love Pep TalkI've been MIA for the last few weeks and I am working on "getting out of my funk". I'm sure everyone experiences similar predicaments at different times and I wanted to share with you what I always fall back on to help me get out of it.Drink from the well of yourself and begin again.Atomic Habits by James Clearhttps://www.youtube.com/watch?v=U_nzqnXWvSoFind me on IG:@francesca.meffert.co2021-08-0617 minKaleidoscopeFM26 - Compassionate Nutrition & Movement [feat. Coach Sara]Mentality around food & movement can be very difficult these days as it can be difficult to discern what is diet culture versus your own "pure" thoughts. In this episode I am joined by Certified Personal Trainer Coach Sara to unpack this mentality. From a combination of her own journey as well as her insights as a CPT Sara brings a fresh perspective focused on compassion towards self to a realm that is typically dominated by diet culture.Coach Sara on IG: @sk.wellsFacebook Group for RDs and RD2BE:Registered Dietitians and...2021-07-1342 minKaleidoscopeFM25 - Let's Talk Nutrition! [The Functions of Nutrients; a Crash-course]Nutrients are what we consume literally EVERY. DAY. to keep our bodies alive and functioning. (So shouldn't we know why they're important??)They provide incredibly important tasks such as proper hormone functioning, insulation, assistance to the immune system, maintaining the appropriate pH levels, producing body components and much much more. It's easy to take food for granted when we don't consider what nutrients are doing in our bodies. Hopefully this episode equips you with some knowledge about just how important food really is.Sources:BooksWardlaw’s Contemporary Nutrition: a Fu...2021-07-0731 minKaleidoscopeFM24 - Take the WinSometimes we go through difficult situations. In these times it can be really helpful to stop and think about where you're currently at: take stock of what is going well, what might have gone better but are you still "net positive"? Take a breath and "Take the win" Find me on IG:@francesca.meffert.co2021-06-2908 minKaleidoscopeFM23 - (TIP) Set Point Weight Theory: Trusting Your Body to Reach Its Optimal WeightSet Point Weight Theory was a game changer for me during recovery. It's the concept that our bodies have a particular weight range (unique to each individual) where our bodies function optimally. When we can listen to our bodies needs/cues it will guide us there naturally and effortlessly to maintain homeostasis.Podcast episodes referenced:Feel Better Live MoreEpisode #191- The Truth About Calories with Dr Herman PontzerKaleidoscopeFM episodes:20 - Working on the Ins and Outs of Intuitive Eating [feat. Alex]9 - (TIP) Control4 - (TIP) Mental Restriction2021-06-2224 minKaleidoscopeFM22 - A Silent Battle: Discussing the Pressures Men Face [feat. Chris Rhyne]The pressures women face in regards to beauty standards are commonly acknowledged, but what about the pressures on men? Pressures on men are perhaps more subtle (at first) but they're definitely still prevalent and unfortunately not discussed as readily as female concerns. Men are frequently shown male models, TV stars, and superheroes all set as the "gold standard" for masculinity and attractiveness, all with their own unrealistic body standards. In this episode Chris unpacks many of these issues: how cultural expectations, society, and social media all influence what men feel they "should" be. Some highlights in thi...2021-06-1651 minKaleidoscopeFM21 - (TIP) Influencing Your Thoughts, Feelings, and ActionsYOU are the security guard of what goes through your brain. Here are some tips to influence and change what you're feeding your mind.Find me on IG:@francesca.meffert.co2021-06-0923 minKaleidoscopeFM20 - Working on the Ins and Outs of Intuitive Eating [feat. Alex]In this episode I'm joined by Alex, a friend I connected with on my own intuitive eating journey. Alex brings her own thoughts and insights into how she personally began navigating intuitive eating: what was helpful, what wasn't, and everything in between. (If you're completely wondering what Intuitive Eating is this episode will be helpful, also checkout the following resources). *Also featured: Capone (Alex's adorable canine)https://www.intuitiveeating.org/Podcast episodes to check out:Ten Percent Happier with Dan Harris : The Anti-Diet | Evelyn Tribole It’s Not Abou...2021-06-0146 minKaleidoscopeFM19 - What Is Intuitive Eating?Intuitive Eating is composed of 10 guiding principles (check out the website below). It stems from the anti-diet approach from Evelyn Tribole and Elyse Resch (both Registered Dietitians with a host of credentials). Intuitive eating (IE) is extremely helpful for anyone who struggles with their relationship with food or has had disordered eating. https://www.intuitiveeating.org/Podcast episodes to check out:Ten Percent Happier with Dan Harris : The Anti-Diet | Evelyn Tribole It’s Not About The Food: 31-What Is Intuitive Eating? With Evelyn Tribole Find me on...2021-05-2633 minKaleidoscopeFM18 - (TIP) Why Weight Loss is NOT the Be All End AllWeight loss is portrayed as the "magic cure" to all our problems. Just lose weight and you will: be happier, more confident, more likeable, sexier, etc etc. But, at the end of the day, is it making you healthier (inside and out)? -or harming you? When that nagging voice comes up that says you have to lose weight (especially with summer approaching) how can we put the brakes on this negative self talk and critically analyze: what will TRULY serve our mind and bodies?In this episode I discuss ways to assess internal and external f...2021-05-1928 minKaleidoscopeFM17 - [PCOS] Polycystic Ovary Syndrome - A Description & OverviewPCOS is a metabolic, endocrine, and reproductive disorder affecting 10-15% of women (roughly 5 million in the U.S.) As many as 70% of women with polycystic ovary syndrome (PCOS) go undiagnosed. It is important for PCOS knowledge to become more widespread so that women can get diagnosed so they can treat and prevent physical and mental health concerns. These include increased susceptibility to comorbidities such as hypertension, metabolic syndrome (MS), and type 2 diabetes as well as eating disorders, anxiety, and depression.PCOS is characterized by 2 or more of the following 3 criteria:1.hyperandrogenism (high levels of androgens, the...2021-05-1244 minKaleidoscopeFM16 - Making Space to Slow Down [feat. Tara]Tara IG: @surrenderspaceFind me on IG:@francesca.meffert.coEpisodes Mentioned:Impolite Society Episode: '90s Pop Culture That Shaped Our PersonalityThe Dear Body PodcastKaleidoscopeFM former episode:11 - (TIP) Emotional Eating2021-05-0447 minKaleidoscopeFM15 - (TIP) What To Do the Day After a BingeThe bare bones of it is:1. DO NOT attempt to NOT eat the next day2. Make sure you're eating throughout the day!3. Get plenty of water in and some movement4. DO NOT SHAME OR GUILT YOURSELF!5. Treat it as a learning experience - reflect on it *examples reflections provided in the episodeFind me on IG:@francesca.meffert.co2021-04-2721 minKaleidoscopeFM14 - Steps to a New Experience, Befriending Your Body [feat. Tara]GUEST SPEAKER!! In this interview I speak with Tara for the first time. Tara is a Holistic Health Practitioner with a wide array of skills and knowledge under her belt in various alternative therapies. To find more of Tara's content you can check out www.holisticlivingstudio.com and onIG: @surrenderspace Find me on IG:@francesca.meffert.coMentioned in this episode:Podcast: Feel Better, Live More with Dr Rangan ChatterjeeEpisode #71 What Makes Us Human with Tony Riddle2021-04-2044 minKaleidoscopeFM13 - Calling Out Diet Culture & Its Damaging EffectsDiet culture is everywhere. It can be loud and in your face like diet juice cleanses or it can be barely noticeable like in the way someone phrases something. Ultimately though, fear mongering around food and weight gain as well as subtle forms of shame and guilt are interwoven into the fabric of diet culture that permeates our society. In this episode I call out specific examples of things that might not seem "that bad" but how their underlying message is extremely harmful. Be prepared for some hard rants in this episode. I reference 3 of my former e...2021-04-1336 minKaleidoscopeFM12 - (TIP) Ditch the Scale!I was ADDICTED to the scale for YEARS. I would weigh myself every. single. day. (Or multiple times a day). Once I finally truly got rid of it and stopped weighing myself I realized I had the power to decide HOW I wanted to feel about myself. Our bodies will constantly change and evolve throughout the course of our lives and we can't (and shouldn't) expect to stay a certain weight forever. In this episode I talk about several reasons our bodies will change over time and how the scale does NOT determine our self worth.Podcast...2021-04-0636 minKaleidoscopeFM11 - (TIP) Emotional EatingFor years I used food as a crutch to cope with my emotions. Only after becoming incredibly aware of my feelings on a consistent basis have I been able to focus on treating the root cause of my emotions as opposed to a band-aid emotional eating fix. Level 1:1. Write out what you're feeling before and after eating2. Write out any incidents that contributed to certain emotionsLevel 2:1. IDENTIFY: What am I feeling?2. Is this feeling Valid? (Yes/No)3. What can I do/say/feel/think to help me at this mo...2021-03-3032 minKaleidoscopeFM10 - How To Identify & Overcome Limiting BeliefsThroughout our lives our brain builds up a memory bank. These memories have associative emotions and thoughts that, over time, can turn into limiting beliefs. In this episode I share with you an exercise I did for myself which helped me spot and eliminate these ill-conceived notions. Find me on IG:@francesca.meffert.co2021-03-2334 minKaleidoscopeFM9 - (TIP) ControlThe issue of control is one of THE PRIMARY reasons eating disorders develop. Ironically, only by letting go of control can we achieve control. Find me on IG:@francesca.meffert.co2021-03-1624 minKaleidoscopeFM8 - (TIP) Shame & GuiltShame and guilt are extremely prevalent in binge eating, food struggles, eating disorders, and in our society nowadays in general. Have you ever stopped to think about where it all comes from? In this episode I call out the origins of shame (spoiler alert, it is not innate!) and how overcoming it is crucial in pursuing recovery.Find me on IG:@francesca.meffert.co2021-03-0934 minKaleidoscopeFM7 - Your Ideal SelfYour "ideal self" will NEVER be as powerful as you are now (or ever). Here's why.Find me on IG:@francesca.meffert.co2021-03-0232 minKaleidoscopeFM6 - Pretty Over PerformanceFind me on IG:@francesca.meffert.co2021-02-2421 minKaleidoscopeFM5 - (TIP) Good and Bad FoodIn society many of us have a tendency to label foods as "good" or "bad" without realizing how this impacts our thoughts and beliefs on a deeper level. In this episode I dive into how binary thinking is detrimental and doesn't serve us. Find me on IG:@francesca.meffert.co2021-02-1723 minKaleidoscopeFM4 - (TIP) Mental RestrictionLearning about mental restriction as it pertains to binge eating was single handedly THE MOST IMPORTANT game changing concept for me when it came to starting my recovery journey. In this episode I explain the thought process around what it means to "mentally restrict" and how food rules and the idea of "I shouldn't eat X" further perpetuates binge cycles. Find me on IG:@francesca.meffert.co2021-02-1036 minKaleidoscopeFM3 - I FAILED!I FAILED! But guess what? That's NORMAL. In this episode I talk about how I binged for the first time in 2 months after thinking I was *healed* and how it's OKAY to "FAIL" because that is what happens as being human.Find me on IG:@francesca.meffert.co2021-02-0215 minKaleidoscopeFM2 - Does This Sound Like You?In this episode I talk about examples of my previous mindset while still in the grips of struggling with food and why we resonate so strongly with our binge impulses and (secretly) don't want to give it up even though we DO want to heal from it. Find me on IG:@francesca.meffert.co2021-01-2730 minKaleidoscopeFM1 - My StoryHello and Welcome! to the very first KaleidoscopeFM episode. In this episode I talk about the reason I decided to start a podcast and a bit about my personal story and my history struggling with food and the process of overcoming an eating disorder. Thanks so much for listening. Find me on IG:@francesca.meffert.co2021-01-1526 min