010: Mindful Eating for Neurodivergent Brains

Send us Fan MailEpisode OverviewThis 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 CoveredThe Reality of Food Decision FatigueThe "fridge stare" phenomenon - opening, staring, closing without actionWhy traditional meal prep advice fails neurodivergent brainsMoving from shame to survival mode acceptanceThe Three Pillars: Low Effort, Low Waste, Low Pressure1. Freezer-First StrategyFreeze everything possible immediately after shoppingBatch cook small portions and freeze extrasPre-cut vegetables, cooked rice, pasta, and beans all freeze wellPrevents food waste and reduces guilt2. Zero Brain Power Backup PlansCreate an emergency food box with pasta packets and sauceStock microwave rice in different flavorsKeep single-portion options like tinned soupIdentify your "safe meal" (host's example: microwave rice + grated cheese)3. Permission for RepetitionEating the same safe meal repeatedly is perfectly fineBalanced doesn't mean varied - consistency can be healthyRemove pressure to be creative with every mealPractical Action StepsThis Week, Try One:Freezer Audit: Put anything freezable in the freezer immediatelyBatch Extra: Make one extra portion when cooking and freeze itEmergency Box: Create a zero-effort meal kitSafe Meal ID: Identify your go-to balanced easy mealSimple Planning: Write down 3-5 meal ideas you actually enjoyKey Mindset ShiftsYou're not broken - struggling with food decisions is commonSurvival meals are wins - eating something balanced beats not eatingPlanning = self-compassion - not rigidity or perfectionRepetition is fine - consistency can be healthier than varietyProgress over perfection - small improvements compoundJoin 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/ Find me on socials:TikTok:   / rhiannoncooperpt  LinkedIn:   / rhiannonc  Podcast: Not So Typical Fitness – wherever you get your podcasts!🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.#NotSoTypicalFitness #NeurodivergentFitness #AuDHD #PersonalTrainerEver had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE