010: Mindful Eating for Neurodivergent Brains

the not so typical fitness podcast

Episode Overview

This episode tackles the reality of eating well when traditional meal prep advice feels impossible. Rhiannon shares practical, low-pressure strategies for nourishing yourself when executive dysfunction makes food decisions overwhelming.

Key Topics Covered

The Reality of Food Decision Fatigue

• The "fridge stare" phenomenon - opening, staring, closing without action
• Why traditional meal prep advice fails neurodivergent brains
• Moving from shame to survival mode acceptance

The Three Pillars: Low Effort, Low Waste, Low Pressure

1. Freezer-First Strategy

• Freeze everything possible immediately after shopping
• Batch cook small portions and freeze extras
• Pre-cut vegetables, cooked rice, pasta, and beans all freeze well
• Prevents food waste and reduces guilt

2. Zero Brain Power Backup Plans

• Create an emergency food box with pasta packets and sauce
• Stock microwave rice in different flavors
• Keep single-portion options like tinned soup
• Identify your "safe meal" (host's example: microwave rice + grated cheese)

3. Permission for Repetition

• Eating the same safe meal repeatedly is perfectly fine
• Balanced doesn't mean varied - consistency can be healthy
• Remove pressure to be creative with every meal

Practical Action Steps

This Week, Try One:

1. Freezer Audit: Put anything freezable in the freezer immediately
2. Batch Extra: Make one extra portion when cooking and freeze it
3. Emergency Box: Create a zero-effort meal kit
4. Safe Meal ID: Identify your go-to balanced easy meal
5. Simple Planning: Write down 3-5 meal ideas you actually enjoy

Key Mindset Shifts

• You're not broken - struggling with food decisions is common
• Survival meals are wins - eating something balanced beats not eating
• Planning = self-compassion - not rigidity or perfection
• Repetition is fine - consistency can be healthier than variety
• Progress over perfection - small improvements compound

Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness...
Ready to work with me or want support as a neurodivergent woman in fitness?
Visit my website: https://www.notsotypicalfitness.co.uk/
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