Losing Weight without Losing Your Mind (formerly the More Mindful Podcast)
This podcast, hosted by Julia Lynch, focuses on sustainable weight loss through mindset changes rather than restrictive diets. Julia, a double-certified macro-nutrition coach, shares her personal journey and the Rooted Method, which combines mindful eating with macro tracking. The show aims to help high-achieving women lose weight without making it a full-time job or giving up foods they love.
Episodes
S3, E27: Are sweets really ever necessary in your diet?
Are sweets necessary? Maybe not for survival... but what about for a healthy relationship with food?In this episode, Julia explores how labeling foods as “unnecessary” can quietly create shame, scarcity, and obsession around eating. Through a real client coaching moment, she invites you to rethink what “necessary” actually means and whether allowing fun foods might be an essential part of feeling
S3, E26: I'm a 75 Hard Hater... And I'm Doing It Anyway (Sorta)
Julia is talking all about her postpartum “75 Rebuild.” After deciding traditional 75 Hard doesn’t fit her definition of sustainable health, Julia created her own version: realistic habits, flexible structure, and goals that actually make sense for this season of life.She shares:Why she’s focusing on gaining muscle instead of losing weightHow she built a challenge around consistency instead of per
S3, E25: How Courtney Transformed Her Health, Tackled Emotional Eating, and Lost 12 lbs in 2025 (Client Story)
With the Eat More With Julia Mother’s Day Giveaway running April 28–May 4, 2026 (winner will be announced May 10), it felt like the perfect time to bring back this incredible episode as a re-air:After gaining 50 lbs in a short period of time and facing a bout of depression, Courtney struggled with where to start in her health journey.She desired weight loss in the long run, but more than anything,
S3, E24: Running and weight loss are a terrible combo & here's why with Chelsea Schmidt (GUEST)
If you’ve ever thought, “I should start running to lose weight,” this episode is for you.Today, I’m joined by nutrition coach and runner Chelsea Schmidt to talk about the messy middle of trying to balance running and weight loss and why so many women end up feeling stuck, exhausted, or constantly hungry instead.We get into the beliefs most people don’t question, the patterns that quietly backfire,
S3, E23: How to stop making dieting your personality (ROOTED METHOD TAKEOVER, WEEK 13)
What happens when weight loss stops being the main character of your life? In this final installment of the Rooted Method Takeover, we’re diving into how to stop making dieting your personality and start living like the healthy person you’ve been working toward all along.If you’ve ever felt stuck chasing the scale, obsessing over progress, or wondering “what now?” after weight loss, this episode i
S3, E22: The missing ingredient to get and STAY motivated (ROOTED METHOD TAKEOVER, WEEK 12)
The Rooted Method Takeover continues with uncovering the missing ingredient when it comes to not just getting motivated but actually staying motivated.Because if you’ve ever felt stuck in the cycle of start strong → lose steam → start over you’re not the problem… you’re just missing a key piece.This conversation will shift the way you think about motivation, consistency, and the choices you make o
S3, E21: Avoiding setbacks is setting you back (ROOTED METHOD TAKEOVER, WEEK 11)
In week 11 of the Rooted Method Takeover, Julia is flipping the script on setbacks because spoiler alert: they’re not the problem. If you’ve ever felt like one “bad day” means you’ve completely fallen off track, this conversation is your reminder that progress was never supposed to be perfect.We’re talking about:why regression is actually part of the process (yep, even for the most “disciplined” p
S3, E20: Is emotional eating the reason you can’t stick to a diet? (ROOTED METHOD TAKEOVER, WEEK 10)
Welcome to Week 10 of the Rooted Method Takeover where Julia dives into one of the most common (and misunderstood) challenges in any health journey: emotional eating.If you’ve ever felt like you “know what to do” with food but still can’t seem to stay consistent, this episode is for you. Because the issue might not be your meal plan, your macros, or your willpower. It might be how you’re using foo
S3, E19: How to plan so that you actually STICK to the plan (ROOTED METHOD TAKEOVER, WEEK 9)
In week nine of the Rooted Method Takeover, Julia introduces a shift that changes the way you think about planning altogether. Because the real problem usually isn’t motivation, willpower, or even knowledge. It’s something much more subtle that most people never learn to look for.This episode marks the beginning of Phase 3: Healthy Person Integration, where the focus moves beyond what to do and in
S3, E18: What's missing from your weight loss journey if you're always losing momentum after a fresh start with Shay Gottsacker (GUEST)
Why does weight loss feel easy to start… but so hard to sustain?In this episode, Julia chats with nutrition and mindset coach Shay Gottsacker to unpack what’s often missing from weight loss journeys when motivation fades after a fresh start.Together, they explore why willpower and quick bursts of motivation aren’t enough for lasting change and how identity transformation is the key to building con
S3, E17: How less exercise led to more confidence in 2025 with Kayla Torres (GUEST)
In this episode, Julia and Kayla Torres dive into the real meaning of consistency and why it has more to do with effort than perfection. Together, they unpack the pressure to “have it all figured out” and reframe growth as a series of small, intentional steps guided by your core values.From building habits that actually stick to redefining self-care as a foundation (not a luxury), this conversatio
S3, E16: Change your environment and trick yourself into being more successful (ROOTED METHOD TAKEOVER, WEEK 8)
In week 8 of the Rooted Method Takeover, Julia dives into one of the most overlooked drivers of personal growth: your environment.If you’ve ever felt stuck trying to follow a rigid plan or force yourself into habits that don’t feel sustainable, this conversation will challenge you in the best way. Julia shares why true change isn’t about restriction or willpower, but about autonomy, choice, and se
S3, E15: You don't need macro tracking, but here's why you may want it (ROOTED METHOD TAKEOER, WEEK 7)
Are macros the key to weight loss… or just one piece of the puzzle?In this episode, Julia breaks down how macros fit into the Rooted Method and why mindful eating always comes first. While macro tracking can be a powerful tool for understanding portion sizes, food combinations, and overall nutrition, it’s not meant to control your life—or your plate.Julia shares her personal journey with macro tra
S3, E14: What should I be eating to lose weight? (ROOTED METHOD TAKEOVER, WEEK 6)
In this episode of Losing Weight Without Losing Your Mind, Julia shares a flexible approach to weight loss that prioritizes both nutrition and enjoyment. She explains why emotional satisfaction is often overlooked and why restriction can make progress harder to sustain.Julia breaks down the role of calories in weight loss while emphasizing the importance of mindset and intentional choice. She intr
S3, E13: How do I know how much to eat without tracking calories? (ROOTED METHOD TAKEOVER, WEEK 5)
Are you actually eating enough?In this episode, Julia breaks down one of the most overlooked reasons people struggle with weight loss and maintenance: under-eating and ignoring the body’s natural signals.Rather than focusing solely on numbers, calories, or macros, Julia explores how learning to listen to hunger cues and practicing mindful eating can completely change your relationship with food. S
S3, E12: THIS is the real reason you feel so out of control around food all the time (ROOTED METHOD TAKEOVER, WEEK 4)
In this episode, Julia dives into the concept of eating on purpose and what it really means to build a healthy, sustainable relationship with food through The Rooted Method. She challenges the idea that weight loss should always be the primary goal and invites listeners to explore whether that pursuit is actually supporting their well-being. (If this question resonates, be sure to check out this e
S3, E11: Stop making excuses on your weight loss journey with Kim Ritter (GUEST)
We all have excuses. The question is… which ones are actually holding you back?In this episode of Losing Weight Without Losing Your Mind, Julia is joined by fellow nutrition coach Kim Ritter for a candid conversation about the stories we tell ourselves on our health and weight-loss journeys. From “life is too busy” to chasing perfection, they unpack why excuses aren’t always the enemy but ignoring
S3, E10: From secret eating to losing 70lbs | why perfection is killing your weight loss success with Kristin Wyatt (GUEST)
Weight loss doesn’t have to be complicated—especially for moms.In this episode, Julia sits down with macro coach Kristen Wyatt to break down a simpler, more sustainable approach to weight loss for women who are juggling motherhood, work, and everything in between. Kristen shares her personal journey into coaching and explains why eating more, not less, is often the missing piece for lasting result
S3, E9: You’re not running enough experiments on your weight loss journey (ROOTED METHOD TAKEOVER, WEEK 3)
What if the key to lasting weight loss isn’t more rules… but more curiosity? In this episode of Losing Weight Without Losing Your Mind, Julia invites you to rethink the way you approach health and change. Instead of chasing perfection, she explores a more flexible, personalized path built on awareness, trust, and small intentional shifts. This conversation encourages reflection, experimentation, a
S3, E8: You’re thinking about discipline the WRONG way & it's sabotaging your results (ROOTED METHOD TAKEOVER, WEEK 2)
In this episode of Losing Weight Without Losing Your Mind, Julia redefines what discipline really means and why it doesn’t have to feel restrictive, rigid, or miserable. She challenges the traditional, external view of discipline and introduces a more sustainable, values-driven approach rooted in self-advocacy and personal alignment.Julia shares the foundation of the Rooted Method, a framework des
S3, E7: WTF are core values and why do they help you lose weight? (ROOTED METHOD TAKEOVER, WEEK 1)
This episode kicks off a 13-week Rooted Method takeover on Losing Weight Without Losing Your Mind and it starts at a place most people never think to look.Julia introduces the foundation of the Rooted Method and shares why so many well-intentioned weight loss efforts quietly fall apart even when you’re “doing everything right.”We’re talking about the invisible friction.The internal tug-of-war.The
S3, E6: (REAL TALK WITH JULIA) You might be saying yes (and no!) to the wrong things - and it could be the reason you feel stuck right now
If you’re juggling work, kids, deadlines, relationships and somehow still expected to “just be consistent” then this episode is for you.In this episode of Losing Weight Without Losing Your Mind, Julia calls out the hidden choices that keep busy women stuck: the automatic yeses, the guilt-driven no’s, and the constant putting-yourself-last cycle that makes weight loss feel exhausting and unsustaina
S3, E5: (FOOD FOUNDATIONS) Why you aren't losing weight even though you're doing everything right
What if everything you thought you were doing “right” for weight loss… still wasn’t the thing your body needed? Is eating healthy the same as losing weight? In this episode, Julia Lynch reveals a surprising truth about healthy eating, energy balance, and why certain habits might not lead to the changes you expect. She breaks down a simple concept that most people overlook, but once you understand
S3, E4: (GUEST EXPERT) What Your Prenatal Yoga Teacher Wants You to Know About Movement, Body Image, and the “Right” Expectations in Pregnancy with Lisa Norgren
Julia sits down with prenatal yoga instructor and mom of two, Lisa Norgren, for an unfiltered conversation about what really happens to your body image, fitness routine, and mental health during pregnancy. And the TLDR: Your body isn't broken— it's building a human (but hit LISTEN for all the other things you need to hear, too!)The women who struggle MOST with pregnancy body changes are
S3, E3: (REWIRE YOUR BRAIN) It’s Not You, It’s Your Thoughts: How to Break Up with Your Toxic Relationship to Food
This episode unpacks a hard-to-admit truth: Your thoughts control what goes in your mouth... maybe as much as physical hunger does. With humans having between 6,000 to 40,000 thoughts per day—most of them negative—Julia exposes how our evolutionary "negativity bias" is sabotaging our modern-day health goals.The 3 Deadly Patterns (Are You Guilty?)Julia identifies three specific (and unhe
S3, E2: (FOOD FOUNDATIONS) The #1 Best Way to Stop Being Hungry
The best "supplement" for stopping hunger is NOT a pill. After years of falling for the diet industry's tricks (100-calorie packs, anyone?), Julia discovered why she was always starving despite "eating healthy" and following all the rules.Your body has ancient survival mechanisms that make you obsessed with food when you restrict too much. Julia explains the science of why
S3, E1: (REAL TALK WITH JULIA) Is Losing Weight the Right Goal for You?
In this debut episode of "Losing Weight Without Losing Your Mind," Julia asks something that might surprise you: How can you know if weight loss is the right goal for you?In this episode, you'll learn:The Reactive vs. Proactive Trap Learn why your Monday morning "I'm starting over" mentality after a weekend of indulgence might be the reason you have tried a lot a lot.
(CLIENT STORY) How Courtney Transformed Her Health, Tackled Emotional Eating, and Lost 12 lbs in 2025
After gaining 50 lbs in a short period of time and facing a bout of depression, Courtney struggled with where to start in her health journey. She desired weight loss in the long run, but more than anything, she first wanted to feel so confident in her health habits and relationship to food as someone who lived a super stressful life as a business owner and had turned to emotional eating in the pas
(REAL TALK WITH JULIA) Why External Accountability Fails Sometimes (And How to Make It Work for You)
Julia unpacks why external accountability often falls short and how to make it actually work. She shares personal stories, including a failed experience with a macro coach and how joining a new gym helped her rebuild consistency. Learn how to identify your anchor habits, connect them to your core values, and find accountability that supports real change not just box-checking.Plus, Julia announces
(REWIRE YOUR BRAIN) The one thing you aren't willing to do to lose weight (that actually works)
We’ve all heard the same weight loss tips — eat more protein, skip dessert, move your body. But Julia believes there’s one key thing most women aren’t doing that matters way more than any of that. And no, it’s not another rule or restriction.In this episode, she shares her own story of feeling stuck and how shifting her focus helped everything finally click. Tune in to learn the surprising piece o
(FOOD FOUNDATIONS) The 4 Types of Hunger No One Tells You About—And Why Ignoring Them Might Be Making You Gain Weight
What is driving you to eat?In this eye-opening episode, we uncover the four types of hunger no one talks about and how misunderstanding them could be quietly sabotaging your health goals. From subtle emotional triggers to surprising biological signals, you’ll learn why your cravings might not be about food at all.Whether you’re trying to lose weight, eat more intuitively, or simply understand your
(GUEST) Why Popular Nutrition Advice Isn't Great for Teachers—And What Works Instead
In this episode, Julia is joined by nutrition coach and former teacher Stacey Eddings to explore the often-overlooked challenges educators face in prioritizing their health. Stacey shares her personal journey from the classroom to coaching, shedding light on the "invisible workload" that contributes to stress, fatigue, and burnout.You’ll hear practical nutrition tips designed specificall
(REWIRE YOUR BRAIN) Why You Keep Spiraling After One Cookie—And How to Stop
Drawing from reflections about years of old journals Julia discovered, Julia opens up about her personal journey with body image and emotional eating. She explores the emotional triggers behind eating habits, the harmful cycle of self-criticism, and how unrealistic food rules can set us up for failure.Listen now to find out more about the "What the Hell Effect" and the "Choice Point
(REAL TALK WITH JULIA) The 3 Things My Clients Do to Lose an 12-20 lbs in 3-6 Months
In this episode, Julia breaks down 3 sustainable weight loss strategies that help her clients lose 12–20 pounds — without restrictive diets or punishing cardio routines. Learn why it's time to burn the diet rulebook, how to align your eating with your personal values, and what it means to eat on purpose.Whether you're struggling with emotional eating, stuck in decision fatigue, or trying
(FOOD FOUNDATIONS) 3 things I wish I knew at the beginning of my weight loss journey
If you're doing all the right things and still not feeling satisfied with your meals or your results… this episode is for you.In today’s episode of the More Mindful Podcast, Julia shares the three unexpected insights that completely changed the way she approaches food, hunger, and weight loss. These aren’t the typical nutrition tips and they might just challenge the way you think about eating
(REAL TALK WITH JULIA) What finally broke my all-or-nothing thinking cycle in 2021
In this heartfelt episode, Julia opens up about the turning point in her personal journey. In 2021 she finally broke free from the cycle of all-or-nothing thinking around food and health. After years of swinging between extremes of strict dieting and complete burnout she discovered a new path rooted in self-compassion, values, and practical change.Julia shares how this shift inspired the creation
(REAL TALK WITH JULIA) Choosing your hard, but not the hard you're probably thinking about
In this episode, Julia dives into the emotional side of health and wellness—an often overlooked but essential part of meaningful transformation. She shares why restrictive diets tend to fail, how self-compassion can be a game-changer, and what it really takes to create lasting change. Julia also introduces her 90-day program that moves beyond dieting to help people build healthier habits with free
(REWIRE YOUR BRAIN) The internet is lying to you about motivation. Here's the truth.
In this episode, Julia dives deep into the powerful connection between motivation and consistency. She unpacks common myths, explores the role of self-reflection, and offers real talk about the frustrations we all face when trying to build lasting habits. Julia shares why consistency isn’t just about what you do, but what you believe, and how you can create your own motivation through mindset shif
(CLIENT CASE STUDY) Why Lisa Hired Me for Accountability & Mindset Support... Even Though She Already Knew How to Track Macros
In this episode of the More Mindful podcast, Julia reconnects with her client Lisa Driver to talk about the powerful transformation she’s experienced over the past year.✨ If you haven't heard it yet click here to hear Lisa and Julia's first conversation from Season 1In today's episode, Lisa shares openly about her journey with weight, how mindfulness helped her rebuild her relations
(REWIRE YOUR BRAIN) If you think about food more than you want to, this one's for you
We're back! After a summer break, Season 2 kicks off with a powerful conversation about something so many of us struggle with: thinking about food all the time.If your brain feels constantly busy with food thoughts — planning, tracking, guilt, cravings — this episode is for you. We're diving into why this happens, what your brain is really trying to do, and how to begin rewiring your men
Bonus Episode: The Health Accelerator Client Story with Christina
Christina, a 43-year-old speech therapist and mom of two, found herself trapped in a mental battle. She believed in body acceptance but didn't feel good in her body and constantly criticized herself for caring about it."I was always battling myself, being like, well, you shouldn't care about this, but you do care about this, you know?"Growing up with 90s diet culture messaging,
(REAL TALK WITH JULIA) 050: The Hard Truth About Why You're The Friend Who Never Sees Any Diet Through
In this episode of The More Mindful Podcast, Julia calls out the hard truth behind why so many people struggle to stick with health goals. Based on results from a quiz Julia shared — over 60% of people admitted the most painful criticism would be “You never see anything through”—Julia digs into why we keep jumping from one thing to the next and how that pattern is keeping us stuck.She challenges t
(REWIRE YOUR BRAIN) 049: The Myth of Instant Wellness Because Health Isn’t Effortless
Have you ever wondered what it's like to be on the receiving end of the voice notes that Julia sends her 1:1 clients every week? in this week's episode, you'll hear a raw voice message from Julia to you all about how expecting effortless habits could be setting you up for failure. Whether you’re feeling stuck, overwhelmed, or just tired of quick-fix advice, this episode offers refre
(REWIRE YOUR BRAIN) 048: The Reason Why You’re SO Close to Sustainable Weight Loss (But Keep Missing the Mark)
Listen to this episode of The More Mindful Podcast to find out the biggest thing holding you back from your weight loss and health goals. Julia dives into the role of self-sabotaging beliefs, the power of intentional doubt, and why mindset matters just as much as nutrition.Julia shares her personal journey and practical tools to help you challenge negative thinking, build a new identity, and creat
(REWIRE YOUR BRAIN) 047: Redefining Body Image with Sarah Clark
In this heartfelt and eye-opening conversation, Julia talks to Sarah Clark about the emotional landscape of body image, mindful eating, and self-compassion. Together, they unpack the silent struggles so many face with body image. They emphasize that it's not just about appearance, but about the stories we tell ourselves, the emotions we avoid, and the beliefs we hold deep in our subconscious.
(GUEST EXPERT) 046: How to look like you workout with Elise from @theskinnyonfitness
In this episode, Julia talks with Elise from @theskinnyonfitness to unpack the complex process of body recomposition which is the art of building muscle while losing fat. Together, they explore why personalized nutrition, periodized dieting, and proper fueling are key to achieving sustainable results. Elise shares insights from her coaching practice, including common misconceptions women have abou
045: The 3 Lies You're Telling Yourself: Why Successful Women Lose Control Around Holiday Food
“Just one ‘off’ day means I’ve failed.”“I’ll get back on track after the holidays.”“I can’t trust myself around that food.”Sound familiar? In this eye-opening episode, Julia exposes the 3 sneaky lies successful women keep telling themselves about food—and how those lies could be sabotaging your health goals without you even realizing it.-Why “forbidden foods” backfire-The secret reason you’re exha
044: ADHD is a Superpower (If You Know How to Use It) with Tyler Dorsey
Julia is joined by ADHD coach Tyler Dorsey to explore the realities of living with ADHD—from personal growth and parenting to neuroplasticity and emotional regulation. Together, they debunk harmful myths, discuss how the ADHD brain can be rewired, and share practical strategies for thriving. With a focus on resilience, self-compassion, and choosing your own version of “hard,” this conversation off
043: Why Your Goals Are Failing You (And What to Do Instead)
What if the way you’ve been chasing your goals is actually holding you back? In this episode, Julia shares a personal story that led her to a surprising realization—one small shift that transformed her mindset, her habits, and ultimately, her life. It’s not about working harder or setting bigger goals... it’s about something deeper. If you've ever struggled to stick with what you say you want
042: The Surprising Truth About Joy, Healing, and Finding Yourself with Lisa Driver
In this episode of The More Mindful Podcast, Julia and spiritual coach Lisa Driver explore the powerful intersection of grief and joy. They discuss navigating identity shifts, embracing personal growth, and the importance of mindset, energy, and self-care. Lisa shares her path into spiritual coaching, while offering practical tools for reflection, boundary-setting, and finding joy—even in life’s m
041: The #1 Reason Why You’re Not Losing Weight, Even Though You’re Doing “Everything Right”
Have you ever been doing everything right and not getting results?You feel like you’re doing everything in your power to make change… and yet change isn’t coming?Because I’ve been there. In 2020 - that was my life. I was doing absolutely everything I thought possible and “eating 1600 calories a day” … or was I?Come unpack the revelation I had in my own journey during today's solo episode and
040: Monica's 20+ lb Weight Loss Story inside the Health Accelerator!
I know that it’s not just that you want to feel leaner…You want to get out of the shower without worrying that your husband is going to see something you feel insecure about.You want to play in the pool with your kids without worrying about what you look like. You want to enjoy girls night without feeling like you have to starve yourself all day beforehand.You want to just feel good and healthy in
039: Fat Loss Frustration: The Missing Link for High-Achieving Women
In this episode, Julia discusses the disconnect many successful women feel between their achievements and their health and wellness goals. Have you ever asked yourself something along the lines of: "Why am I able to excel at work and in other areas of my life, but I am in such a rut with my weight and feeling good in my body?"Some things to takeaway from this episode:Having a strong moti
038: How to Brainwash Yourself Into the Life You Want with Courtney Talley
In this week's episode of The More Mindful Podcast Julia chats with Courtney Talley, the face behind Sales Girl Social. They discuss the realities of entrepreneurship, the importance of mindset shifts for women in business, and the challenges of balancing work and personal life. Courtney shares her journey, insights on content creation, and the significance of women supporting women in their
037: FIVE things you're doing wrong while macro tracking (and how to fix it!!)
In this episode, Julia dives into her transformative approach to macro counting, revealing how mindfulness can completely change the way you track your food. Drawing from her personal journey, she shares five powerful strategies that can make macro tracking not just easier, but more effective in the long run.Here’s a sneak peek at what you’ll learn:Many clients struggle with macro tracking, even w
036: Harness your hormones: cycle syncing with Steph Cashin
Julia and Steph Cashin delve into the fascinating relationship between women's hormonal cycles and overall health. Tracking your cycle and paying attention to your hormonal phase can help maximize productivity and emotional awareness. Listen now to learn more about:How understanding your menstrual cycle can lead to a happier, more balanced life by aligning with each phase's unique charac
035: Transforming your relationship with the scale
Weight fluctuations bringing you down? Let’s talk weekly averages. Averages are the key to weight loss.In this short and sweet episode of the More Mindful Podcast, Julia explores the importance of weight management through the lens of averages, rather than focusing on daily fluctuations. Julia shares personal experiences and insights on how this approach can help transform your relationship with b
034: Beyond the Basics: Functional Nutrition with Eve Guzman
In this episode of The More Mindful Podcast, Julia chats with Eve Guzman, a leading expert in functional nutrition and coaching, to discuss all things health and wellness. Eve shares her powerful transformation from struggling with weight to becoming a successful coach and educator, and how her science background has been a driving force in her journey.Apply to work with Julia within the brand-new
033: Using the WATER framework for weight loss success
If you haven't already - listen to Episode 9 first about how you can "make sure" that the scale goes down tomorrow... (it may not be what you expect!!)In this episode of The More Mindful Podcast, Julia discusses the emotional challenges of weight loss, particularly the anxiety that can come from fluctuating scale readings. She introduces the W.A.T.E.R framework - designed to help yo
032: The power of self-compassion with Gillian Bennett
This week on The More Mindful Podcast, Julia and Gillian Bennett from Bite Size Nutrition dive deep into the powerful role of self-compassion in achieving health and wellness goals. When most people think of compassion, they picture kindness—but sometimes, it’s about being firm with yourself too! Gillian offers insight into the true meaning of self-compassion, dispelling common misconceptions and
031: Is using the word "lazy" holding you back from feeling good?
Lazy: Unwilling to work or use energy. Root word: Idle.Ever catch yourself saying, “I’m so lazy, I didn’t go to the gym” or “I didn’t call my friend back because I’m lazy”? We’ve all been there. But is “laziness” really the issue? Or is there something deeper going on? In this episode Julia rebrands laziness and its impact on personal goals and health journeys and takes a closer look at what might
030: Using GLP-1 medication to change habits with Cassidy Handle
Julia chats with Cass Handle, messaging strategist and copywriter, about her transformative health journey. They focus on her choice to utilize medication and the importance of habit change for personal development. They talk about the challenges of navigating food choices, the power of simplicity in diet, and the emotional aspects of eating. Cass shares her experiences with ADHD, weight loss, the
029: Do you need a coach to lose weight?
In this episode, Julia explores the challenges of behavior change, the significance of accountability, and the role of coaching in achieving health goals. She emphasizes the need to challenge limiting beliefs and the value of investing in oneself to reach desired outcomes. She also provides guidance on how to find the right coach and highlights red flags to avoid when seeking coaching support.Book
028: Setting "Better" New Year's Resolutions with Kayla Torres
In this episode, Julia and Kayla discuss the importance of setting empowering goals as we enter the new year. This episode is a masterclass on goal setting psychology & self-empowerment strategies... so that you actually get yourself across the finish line. If you've googled "What are the best new year's resolutions for me?"... you should probably listen now!The conversatio
027: The Consistency Paradox: Why trying harder makes it harder
Sign up for the Consistency Workshop happening on Saturday, January 25th HEREAnd then, grab the Meal Planning Guide HERE----Ever caught yourself thinking "I'm just not a consistent person" while watching others seemingly effortlessly maintain their habits? you're not alone - and surprisingly, science shows that 93% of what we've been taught about consistency and habit form
026: How can I get better at meal planning & prep? with Danielle Havens
Grab the MEAL PLANNING GUIDE I mentioned in the episode HERE!In this episode of the More Mindful podcast, Julia and Danielle Havens discuss practical strategies for meal planning and prepping. They explore Danielle's journey into nutrition coaching share actionable tips for busy moms to simplify their meal planning process. The conversation highlights the use of technology in meal prep and th
025: Why am I gaining weight if I'm eating 1200 calories?
In this episode of the More Mindful podcast, Julia breaks down a hot topic in women's weight loss: eating too little to lose weight. Is it possible to be eating so little food that you actually gain weight? Find out in this episode...Julia covers:How under-eating triggers psychological triggers that impact hormones and appetite, including how the brain's reward system becomes hypersensit
024: How do I break free from yo-yo dieting? {with special guest, my client, Michele}
In this conversation, Julia and Michele discuss Michele's transformative journey through coaching during 2024, focusing on nutrition, mindset shifts, and the surprising benefits of a maintenance approach to eating. Over the last 12 months, Michele has lost 22 lbs and feels less restriction than ever before!Michele shares her experiences with food restrictions, the importance of balance in exe
023: The thinking hack you need to reach your goals in 2025
Grab the *FREE* worksheet that goes with this episode!!!In this episode of the More Mindful podcast, Julia reflects on the importance of setting realistic goals for the upcoming year.She introduces the RPECO framework, a method designed to help individuals take ownership of their thoughts and choices, ultimately leading to better outcomes. Julia discusses the significance of perception in shaping
022: How do I overcome imposter syndrome? with Mandi Casey
In this episode, Julia interviews Mandy Casey, a life coach and entrepreneur, who shares her journey from corporate America to life coaching. Mandy discusses her personal experiences with self-doubt and imposter syndrome, emphasizing the importance of self-awareness and the need for women to embrace their worth. The conversation explores the roots of imposter syndrome, how it manifests in various
021: Can I drink alcohol and still lose weight?
In this episode, Julia delves into the science behind weight loss, focusing on the importance of understanding caloric deficit and the role of alcohol in fat loss. She explains how alcohol can impact hunger hormones, sleep quality, and overall appetite management, providing listeners with strategies to navigate alcohol consumption while pursuing weight loss goals. The conversation emphasizes the n
020: Unleashing your natural beauty with Sarah Kraus
In this episode of the More Mindful podcast, Julia speaks with Sarah Kraus, a franchise owner of House of Colour, about the transformative power of color analysis and its impact on self-perception and inner beauty. Sarah shares her journey as a fourth-generation entrepreneur and how she found her calling in helping others discover their unique beauty through color. The conversation delves into the
019: 5 Daily Habits to Make Consistency Easier
In this episode of the More Mindful podcast, Julia discusses her Consistency Protocol formula for preparing the brain for consistency in NEW habits and behavior change. She teaches you how neuroplasticity works and how our brains are wired for automatic processes if you don't prepare for change with intention.Julia outlines five actionable steps to prime the brain for change - that you can do
018: Getting to know yourself through entrepreneurship, wellness, & ADHD with Emily Schwalbach
In this episode of the More Mindful podcast, Julia and Emily discuss their personal journeys with ADHD, the challenges of entrepreneurship, and the importance of finding balance in health and fitness.Emily shares her transition from being a kindergarten teacher to a marketing coach and ADHD coach, emphasizing the need for effective marketing strategies tailored for individuals with ADHD. They expl
017: What if I’m too busy to be consistent? (with special guest, my client, Monica!)
Spoiler alert: even if you feel SO busy... you can find consistency!And I have proof!!In this episode of the More Mindful Podcast, Julia speaks with her client, Monica about her transformative health journey, who's fou Monica, a busy mother of three, shares her struggles with yo-yo dieting and her journey to finding exercise that she could enjoy and truly be consistent with. They discuss the
016: How should nurses and shift workers approach health with a more complicated schedule? With Lauren Sudbey
In this episode, Julia and Lauren Sudbey discuss the unique challenges faced by nurses, particularly those in shift work, and how to navigate health and wellness in this demanding profession. Lauren shares her journey from nursing to coaching, emphasizing the importance of nutrition, self-care, and mindset in maintaining energy and preventing burnout. They explore practical strategies for meal pre
015: How do I measure body recomposition success, besides just using the scale?
In this episode of the More Mindful podcast, Julia discusses the complexities of weight management, muscle gain, and the often misleading nature of the scale. We discuss TWO alternative ways to measure the impact of your new habits and inputs so you can see if you're on the right track!She emphasizes the importance of understanding that daily fluctuations in weight can be attributed to variou
014: How did you transition to intuitive eating from macro tracking? With Lexus Gordon
In this episode of the More Mindful podcast, Julia interviews Lexus Gordon, a macro coach and nutrition expert, about her transformative journey from macro tracking to intuitive eating. Lexus shares her struggles with disordered eating, the impact of societal pressures on body image, and how she discovered the power of macros. If you’ve ever looked at someone who “seems to have it all together” an
013: How do I stop making excuses and start making progress?
In this episode of the More Mindful podcast, Julia explores the transformative power of personal development, focusing on the importance of understanding excuses and ownership in achieving our goals. She emphasizes the need for a clear vision of our 'why' (and hey by the way, you can get help with inside the Eat More Membership today - learn more) to combat the natural tendency to make e
012: How can I use nutritional periodization to reach my weight loss goals faster? With Ruth Maleski
In this episode, Julia interviews Ruth Maleski about nutritional periodization. Ruth shares her journey in fitness and nutrition and how she discovered the concept of nutritional periodization. They discuss the importance of understanding maintenance, fat loss, and surplus phases in achieving fitness goals. They emphasize the efficiency and mental health benefits of nutritional periodization, as w
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