The Determined Society with Shawn French

Episode: Francesca Scerbo Reveals the Truth About Hormones, Diets, and Fitness

Date: February 27, 2026
Guest: Francesca Scerbo, nutritionist, fitness coach, and cookbook author
Host: Shawn French

Episode Overview

This episode welcomes renowned nutritionist Francesca Scerbo, who shares her journey from teenage anorexia to a thriving coaching and nutrition career. Shawn and Francesca have an in-depth, honest conversation about the realities of body image, the importance of individualized nutrition approaches, the role of hormones (especially for women), combating misinformation in fitness and nutrition, and practical strategies for achieving health goals. The episode is motivational, empathetic, and packed with actionable insights.

Key Discussion Points & Insights

Francesca’s Personal Story & Professional Motivation

• Origin: Francesca shares how bullying and a surgical incident led her into a spiral of anorexia in her teens. Support from her family and hiring a nutrition coach and personal trainer saved her life.
  • Quote (Francesca, 03:32): “I was a young anorexic teenager, so people like myself currently saved my life… when I was working with these people and I saw that I was getting healthier and I was getting fitter... I remember thinking to myself, like, I need to do this for other people.”
• Transition to Professional: After her recovery, education, and personal growth, she became a personal trainer, completed her bachelor’s in exercise science, and moved into clinical nutrition focusing on “food as medicine.” She now has 25+ years’ experience and three cookbooks.
  • Quote (Francesca, 05:45): “Now I get to go out and have conversations like this with you... I’m just truly blessed to be doing something and putting my passion and purpose out there.”

Body Dysmorphia & Mental Health in Fitness

• Both Shawn and Francesca discuss struggles with body dysmorphia and the long-lasting impact of body image issues. They agree it never fully leaves and requires active, self-loving mindset work.
  • Quote (Shawn, 08:01): “For someone that's been through it, it's very hard to look at yourself and see yourself as other people see you… For me, it takes evidence.”
• Self-love as Motivation:
  • Quote (Shawn, 09:29): “The moment you decide to shift into a better version of yourself that comes from a place of love for who you are, that's when you're going to succeed.”

Fitness, Hormones, and Individualization

The Problem with Mainstream Fitness Advice

• Francesca emphasizes the importance of “bio-individuality”—no one diet or exercise plan fits all. The one-size-fits-all approach from influencers is harmful.
  • Quote (Francesca, 24:27): “What works for me is not necessarily going to work for the next person. No two bodies are the same. So with personal training and with nutrition, I always look at the individual first.”

Women’s Health, Hormones, and Strength Training

• Perimenopause/Menopause: Hormonal changes significantly affect body composition, water retention, and energy.
  • Quote (Shawn, 21:31): “One day, just literally one day, everything changed. You know, the water retention, the holding weight... for her, she was like, I don't look like I used to look.”
• Strength Training vs. Cardio: Heavy lifting, not cardio, is key for women’s metabolism, bone density, and hormone support—despite the myth that women “get bulky” from lifting.
  • Quote (Francesca, 25:10): “It's empowering for women to do that... We are not genetically made to be bulky.”
  • Quote (Francesca, 27:51): “Cardio doesn't burn fat. Cardio causes you to lose muscle mass... All of that's from not having the proper muscle mass on your body.”
• Protein Intake: Essential for metabolism and managing hormone-driven changes, but sources and tolerance vary by individual (e.g., Francesca only eats fish and eggs due to sensitivities).

Carbs, Carnivore, Fasting—Finding YOUR Right Approach

• Both recount personal experimentation (low-carb, carnivore, intermittent fasting) and reinforce that success depends on listening to your own body.
  • Quote (Francesca, 33:35): “Everybody is different. No two programs are alike. It's not a one size fits all. It's a one size fits you.”
  • Carnivore isn’t suitable for everyone; some thrive, others have negative effects (35:05–36:07).
  • Some thrive with fasting; others need protein immediately upon waking.

Nutrition, Cookbooks, and Storytelling

• Francesca’s cookbooks are structured around key life stages and nutritional needs (Fit Cuisine, Balanced Nutrition, Eat to Beat Your Hormones).
  • Food isn’t about deprivation; it’s about understanding what supports YOUR best health.
  • Quote (Francesca, 12:37): “Nutrition and fitness are really intimidating, very stressful, and very scary, because right away everyone thinks you're gonna pull everything away from them.”

Practical Advice For Beginners

Where to Start if You’re Lost or Overwhelmed

• Focus on education and baby steps—track your own symptoms, learn from trusted sources (not Instagram/FB “trainers”), and avoid going “all in” overnight.
  • Quote (Francesca, 40:13): “Social media, Instagram and Facebook, from a person that goes to a gym is not real. Learn your own body first.”
• Start with one meal: Remove carbs from just one meal per day, build from there.
• Movement as Privilege:
  • Quote (Shawn, 44:11): “Movement is a privilege, you know, it is not a chore.”
• For preventing disease: movement, hydration, proper food, sleep, and stress reduction (40:45–41:30).
• Tracking progress can start with simple food logs or photos (not necessarily apps/calorie counting).
  • Quote (Francesca, 66:11): “Just take a piece of paper and write down... The most success I get is people that do the journal work, take the photos, send it to me.”

Mindset, Motivation & Overcoming Shame

• Don’t Wait for “Perfect” to Start:
  • Quote (Francesca, 45:58): “I get a lot of people that say to me, when I get to a certain point, I'll do X... We've got to focus on the mindset first.”
• Honesty with Yourself:
  • Quote (Francesca, 68:07): “It's never going to work if you're not going to be honest with yourself.”
• 80/20 Rule: Consistency over perfection; don’t punish yourself after occasional indulgences. Focus on healthy patterns over time.
  • Quote (Francesca, 61:07): "If you follow an 80, 20 rule through most of your nutrition and you're fit, if you decide you want to have a piece of pizza... it's okay."

Inflammation, Gut Health & Long-Term Wellness

• Understanding Inflammation: Many modern complaints—aches, fatigue, GI distress—stem from chronic inflammation, often due to food choices. Eliminating triggers (e.g., gluten for Francesca) made a world of difference for her and her clients.
  • Quote (Shawn, 56:29): “If you are inflamed, everything hurts... the weight that comes along with it is a ton of water retention.”
• The Benefit Beyond Appearance: Feeling better, clearer thinking, reduced anxiety, and overall quality of life matter more than external aesthetics.
  • Quote (Shawn, 58:28): “Give yourself the opportunity to understand how it truly feels mentally to be in shape... the benefit of my mind... I am extremely sharp. Like, I do not have brain fog. I feel amazing.”

Notable Quotes & Memorable Moments

• On women and strength training:
  • Francesca (25:10): “When women lift heavy, their metabolism will increase... you're putting on muscle, muscle obviously is something we need for protection of our bones.”
• On program individuality:
  • Francesca (24:27): "No two bodies are the same... always look at the individual first."
• On social media fitness advice:
  • Francesca (40:13): "Instagram and Facebook, from a person that goes to a gym is not real."
• On honesty and self-tracking:
  • Francesca (66:19): “I'm a little old school. I love photos. I want to see what you're eating... best accountability you can give to yourself is just jot it down.”
• On sustainable change:
  • Shawn (69:25): “What's the quickest route? What's the cheat code?... Let's start small, you know, because if you go all in, you're gonna burn out.”

Important Timestamps

• 03:32 – Francesca’s personal background and inspiration for becoming a coach
• 08:01–10:16 – Experiences with body image, dysmorphia, and self-love
• 12:37–14:52 – Francesca’s cookbooks & philosophy: food is medicine, not deprivation
• 21:31–28:54 – Hormones and women’s health: embracing strength training, protein, and overcoming myths
• 33:35–38:07 – Carnivore/connectivity of approach to bio-individuality in diets
• 40:13–41:30 – How to start: avoid social media fads, focus on understanding your body
• 44:11–46:09 – Movement as privilege, mindset before gym intimidation
• 53:21–56:18 – Inflammation, gut health, how the right changes can resolve chronic issues
• 61:07–62:25 – 80/20 rule, planning as key to implementing a healthy lifestyle
• 66:11–68:07 – Simplicity in tracking nutrition: food logs and honesty

Francesca Scerbo: How to Connect

• Social: Instagram, Facebook, LinkedIn, YouTube (search “Francesca Scerbo”)
• Cookbooks: Available on Amazon
• Website: francescascerbo.com
• Remote Work: Francesca offers coaching remotely across the U.S., and is open to talks and workshops, especially on women’s health and nutrition.

Closing Takeaways

• Educate yourself: Use real, credentialed sources.
• Baby steps: Start with manageable changes—track, experiment, and listen to your body.
• Mindset is everything: Love and kindness toward yourself are the foundation for lasting change.
• No magic programs: Individualization wins over one-size-fits-all or social-media shortcuts.
• Movement & nutrition: Not a punishment—it's self-care that transforms your whole life, not just your body.

For more, visit thedeterminedsociety.com and subscribe to Shawn French’s newsletter for behind-the-scenes content, coaching calls, and weekly insights.