Losing Weight without Losing Your Mind (formerly the More Mindful Podcast)

Millennial women didn't choose most of what they believe about food, weight, and their bodies — it was handed to them. In this episode, Julia unpacks the two contradictory messages an entire generation absorbed at once, and why that contradiction — not a lack of willpower — is why so many women lose weight and gain it back.In this episode:The two opposite beliefs millennial women were programmed with at the same timeWhy this contradiction is what keeps you cycling between "eating clean" and "I deserve this"A real client story: how rewiring this conditioning shifting everythingWhy beliefs have to shift before behaviors can... and why another diet, another macro plan, or even intuitive eating can't fix a belief problemMentioned in this episode:The Shift to Shed Challenge — a free 3-day event coming up on September 15,16,17th🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

I'm talking about something that shows up for almost every single one of my clients at some point — and it's one of the main reasons things stop working, even when they're actually working.I read you a real, unfiltered Belief Check from one of my clients — and the second I read it back to her, she realized what she'd actually been sayingThere's a specific cognitive distortion your brain runs on you without you noticing, and it's why you keep failing before you *actually* failedWhy the fear that something will stop working is often the exact thing that makes it stop workingThe short-term tool I give all my clients to catch this pattern before it turns into a self-fulfilling prophecyIf you've ever given up on something that was working because some part of you was already convinced it wouldn't last — this one's for you.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

You feel like you know what to do. You're just not doing it consistenty.You start SO STRONG. You're on fire. And then suddenly you hit a wall and you're like wtf where is my momentum and motivation? This episode explains why... and it's not about willpower.Every change follows a certain pattern and I spent this episode explaining it (it'll make you be like OHHH that's what I've been doing)The excitement you feel when you start a new plan is often just a dopamine hit about the destination - without any preparation for the hard middle partThe fix isn't fearlessness (you can't escape the fear of the unknown) but there is something that can give you reliefTLDR: the dip in morale that happens in the middle of this pattern is why you keep giving up (yes all-or-nothing gals, I'm looking at you)I get vulnerable, too, about my own trips through the valley — and what it actually took to get outIf this hit home, I would love to hear from you — send me a DM, let me know this episode resonated, and let's talk about if working together feels like the right next step so you can stop repeating this pattern🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

If you've ever thought "I have all the knowledge — I just can't seem to make it stick," this episode is for you. (PS. Keep reading for a podcast only discount >>>>>)Today, I'm sharing the full recording of my masterclass, SHIFT TO SHED, where I break down the three outdated settings in your belief operating system that keep high-achieving women yo-yo dieting, white-knuckling restriction, and quietly hating their bodies... no matter how much they already know.Inside this episode, I cover:Why "this is just who I am" is a belief, not a fact — and how neuroplasticity proves you can change itThe Valley of Despair: why real change feels worse before it feels better, and why so many women quit right before the breakthroughWhy your meal plan, macros, or workout app isn't the problem and how you need a better on/off switch to determine whether any system actually worksHow to build a "bridge of belief" so a new identity feels real, instead of like gaslighting yourselfReal client stories — from a 50th-birthday reset to a plateau broken by doing less, not moreThis is the belief-before-behavior work behind everything I teach inside my program, because the body doesn't change until the beliefs do.🔗 Apply for Shift to Shed (and mention the podcast to get $150 off!!!)We start August 31st!PS. For those following closely, The Rooted Method is now the Shift to Shed Method. New name, new energy, same life-changing transformations.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

Here's how AI summarized this episode for me: Julia shares insights on how working moms can prioritize effectively and reframe beliefs by discussing the importance of essentialism and a practical tools she calls the 6/10 Reframe to get more "on board" with thinking differently🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss. It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle. This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣Episode 7: The fear I almost didn't admit out loud, and three more client stories that prove what's possible.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss. It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle. This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣Episode 6: A self-audit you can run to determine if an updated belief system could be the unlock you need.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

In this episode, I sit down with my client Katie — a busy mom of 2, working full-time, 9 months PP — right after we wrapped up 12 weeks of 1:1 coaching. Katie didn't just change what she ate — she changed the thoughts underneath the eating, and the habits followed.The belief that had to go first: all-or-nothing thinkingKatie came in as a self-described "all or nothing" thinker — if she couldn't do a plan perfectly, it wasn't worth doing at all. She'd tried a macro-coaching approach after her first pregnancy that left her restricted, under-fed, and reaching for protein shakes and bars instead of real food. The shift didn't come from a new meal plan — it came from a question I ask every week in check-ins: "What did you do for yourself this week?" That single prompt cracked open permission Katie hadn't given herself in years. She admitted she avoided answering it honestly at first ("I'm not telling Julia I ate cake"), until she saw me model that same permission... and gave herself the same grace the next week.Thoughts about Fun FoodsOne of the clearest before/after markers in the episode: Katie's relationship with "treats." Before coaching, sweets were either fully off-limits or a full derailment — an all-or-nothing binary with nothing in between. Now, she builds them into her day as a normal adult portion, without the spiral of guilt or the "start over Monday" reset. She names this directly as a mindset change, not a food rule change.Thoughts about WorthinessMaybe the most striking mindset shift Katie names: she doesn't yet feel like she's at her "ideal state" physically — but she now feels worthy of taking care of herself along the way, rather than needing to earn that worthiness by finishing the goal first. The identity shift comes before the outcome, not after it. But it's not just that, in the process, she also was able to lose ~0.5 lbs a week, eating over 2000 calories a day, and breastfeeding (& pumping) without impacting her milk supply negatively!Thoughts about SatisfactionKatie also reframes satisfaction itself — noticing that a sauce, a crunchy topping, or "some ooey gooeyness" can transform a meal's staying power far more than adding more food or more protein. We talk through how satisfaction isn't a cheat against progress — it's often the thing that prevents the overeating episode a restrictive meal would have caused.Thoughts about the Payoff of the WorkKatie didn't set out to build family connection — but shifting to more intentional, planned meals (a Saturday meal-planning habit) meant more meals eaten together as a family, which she names as an unexpected win. It's a great example of how belief-before-behavior work often pays dividends, in addition to the physical transformation.Advice to her postpartum selfI ask Katie what she'd tell herself in early postpartum, and her answer doubles as a thesis statement for the episode: investing even 30 minutes, once or twice a week, in yourself pays off for the whole family... and waiting to "have time" for it keeps the old pattern running.Takeaway for listenersFor anyone who feels stuck in all-or-nothing thinking or overwhelmed by a busy-mom season of life: Katie's story is proof that the identity shift - believing you're worthy and capable before you see the full result - is what makes the behavior change stick. Baby steps, taken consistently, beat the perfect plan abandoned by week two.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss. It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle. This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣Episode 5: How to stop fighting your own brain and start working with it instead🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss. It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle. This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣Episode 4: Why hitting your macros perfectly still leaves you thinking about food all day🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss. It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle. This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣Episode 3: A client's story to show you this method IRL... proof that losing the mental noise, not just the weight, is what actually lasts.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss. It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle. This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣Episode 2: I open up about how I used this approach to lose 15 lbs in 2023 and then AGAIN postpartum to lose another 35 lbs... all without thinking about food all the time or feeling obsessed.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss. It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle. This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣Episode 1: Your results aren't limited by willpower or metabolism: they're limited by your belief operating system. Over the next 6 episodes, I'll show you why you need an updated one.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

I'M BACK!!!We're doing it messy over here (yup, my daughter's grunts are featured in this recording lol) Because action > perfection sometimes. Here's how AI summarized this episode for me: Julia shares her personal journey of overcoming frustration and negative self-talk to embrace a mindset of intentionality and hope. She discusses practical steps to manage her mood, beliefs, and actions to create positive change, especially for postpartum women, working moms and recovering perfectionists.00:00 Introduction and Julia's personal update02:04 Dealing with Monday morning frustration and comparison03:55 The importance of managing your mind and beliefs06:04 Announcing the free masterclass on belief systems06:49 The role of beliefs in sustainable weight loss08:01 Sharing her private podcast and upcoming episodes🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 balanced, satisfied, and free around food. 🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 perfectionThe problem with extreme “all or nothing” health plansHow curiosity, mindfulness, and small habit shifts create lasting changeIf you’ve ever felt stuck between wanting results and not wanting to burn yourself out, this episode is for you.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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, 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 past.In this conversation, Julia and Courtney talk about how little changes turned into big waves, like becoming someone who moves her body consistently, who experiences way less period cramps, and who understands how to eat with confidence (and avoid sugar cravings) - plus, how going to therapy while working with a nutrition coach unlocked even more growth.Even though she wasn't focusing on it directly, she dropped 12 lbs in just the first few months from making small changes over time.Courtney’s story is for the woman who’s wondering how she’ll ever get out of the current funk she’s in, where she feels like nothing’s ever worked and she has no little time to give… she’s proof that you don’t need to feel ready to transform your life!!🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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, and the small shifts that can completely change how running feels in your body.This isn’t about doing more or pushing harder.It’s about understanding what’s actually going on and why what seems like the right move might be the exact thing holding you back.If you’ve ever felt frustrated trying to “do it all right”… you’ll want to hear this one.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 is your roadmap to transitioning into a sustainable, fulfilling lifestyle. This episode is about connecting the dots. From planning with intention and eating on purpose to navigating emotions and aligning with your core values, this episode brings it all together.This is your guide to integrating everything you’ve learned into real life, so you can stop dieting and start living.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 on a daily basis especially on the days you don’t feel like showing up.Inside, we explore a powerful perspective that will help you: Break out of the all-or-nothing cycle  Stay consistent even when motivation fades  Start making decisions that actually stick If you’re ready to stop relying on fleeting motivation and start building something more sustainable, this episode is for you.And as mentioned, here is Monica's Story!🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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” people)how to spot the signs that a setback might be comingwhat to do instead of hitting the “might as well quit” button. Julia shares practical ways to plan for real life (holidays, emotions, messy schedules and all) so you can keep moving forward without losing your mind.If you’re tired of the all-or-nothing cycle and ready to build consistency that actually lasts, this episode will help you see setbacks in a whole new (much less dramatic) light.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 food to cope.In this episode, Julia breaks down her 5-step awareness and action framework to help you better understand your emotional eating patterns and begin addressing them at the root. Julia also introduces ”two powerful tools to help you sit with cravings instead of immediately reacting to them: discomfort tolerance and “urge surfing."This episode is not about perfection or eliminating emotional eating overnight. It’s about building awareness, experimenting with new tools, and creating a healthier, more intentional relationship with food.Also check out Courtney's story I mentioned in the episode🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 into how to actually make those choices work inside your real life. The messy life. The unpredictable life. The one where people offer you cookies, vacations happen, and routines get disrupted.Inside this conversation, Julia pulls back the curtain on a different way to plan. The way that quietly makes follow-through far more likely.If you’ve ever felt like you’re great at starting but terrible at sticking with it, this episode might explain why.Further Reading: If this topic intrigues you 👉 this article about the psychology of planning for obstacles is interesting:🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 consistency that actually sticks. Instead of constantly restarting, Shay shares how shifting the way you see yourself can help you create habits and behaviors that align with the person you want to become.Julia and Shay also dive into the mindset shifts needed to set realistic expectations, avoid the all-or-nothing trap, and build sustainable momentum over time. You’ll learn how behavior change really works, how your environment influences your choices, and why simple planning strategies can make all the difference in long-term success.If you’ve ever felt stuck in the cycle of starting strong but losing momentum, this conversation will give you practical tools and a new perspective to help you move forward.Whether you’re just beginning your journey or trying to regain momentum, this episode will help you shift from temporary motivation to sustainable change.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 conversation explores how consistency becomes sustainable when it aligns with who you truly are. Julia and Kayla also reflect on the evolution of identity, the subtle power of manifestation, and the liberating truth that it’s never too late to begin again.If you’ve been feeling stuck, overwhelmed, or unsure of your next step, this episode will remind you that growth isn’t about getting it perfect... it’s about showing up with intention.🎧 Catch Kayla's previous appearances on the podcast:• Episode on how to stop giving up when things get hard • Episode on New Year's ResolutionsTune in to reflect on your values, reconnect with your vision, and take one small step closer to the person you’re becoming.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 setting up your surroundings to support the person you want to become.The simple shift that makes healthy eating easier (hint: accessibility matters)Julia reminds us that you know yourself better than anyone else and that you have more power than you think to design an environment that works for you, not against you.If you’re ready to stop fighting yourself and start building habits that feel aligned, sustainable, and rooted in choice, this episode is for you.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 tracking and explains how it can serve as a short-term learning tool rather than a lifelong commitment. Inside the Rooted Method, macros are introduced only after clients build awareness around hunger cues, fullness, and emotional eating because true, sustainable weight loss starts with rewiring your relationship with food.Learn more here: https://www.eatmorewithjulia.com/rooted-method-program If you’ve ever felt overwhelmed by tracking, confused about macros, or stuck in the cycle of dieting, this episode will help you see nutrition through a more mindful, personalized lens.Because lasting results aren’t about perfection, they’re about building a healthy relationship with food that actually lasts. 🌿🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 introduces a simple four–food group framework to help listeners identify healthy foods they love, foods they tolerate, and less nutrient-dense foods that genuinely bring joy... without guilt.This episode encourages a healthier relationship with food by reminding listeners that you don’t need to eat foods you hate to be healthy, permission leads to more control, and sustainable weight loss comes from honoring both your body and your preferences.If you want to learn more tools like this and build a healthier relationship with food at your own pace, join Rooted, Julia’s self-guided program. Learn more here: https://www.eatmorewithjulia.com/rooted-method-program🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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. She shares how emotional eating, rushing meals, and disconnecting from your body can sabotage progress often without you realizing it.You’ll learn how to become more aware of how you feel before, during, and after meals, why eating slowly matters, and how choosing high-volume foods can increase satisfaction and fullness. This episode is an invitation to move away from rigid rules and toward eating with intention, awareness, and trust.When you learn to eat on purpose, food becomes empowering, not stressful.If you want more, there's a previous episode that dives deeper into hunger awareness and why you may always feel hungry even when you think you’re eating enough. You can check out that episode hereWant to take it a step further? If you’re ready to reconnect with your body, learn to eat on purpose, and stop dieting on autopilot, check out Julia’s self-guided program, The Rooted MethodIt’s designed to help you build trust with food and your body—at your own pace. 🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 episode from earlier this season)Julia unpacks how diet culture and societal pressure distort our relationship with food, leading to restriction, obsession, and loss of self-trust. She explains why labeling foods as “good” or “bad” backfires, how normal eaters approach food with intention instead of control, and why feeling connected to yourself is far more fulfilling than chasing thinness. If you are interested, here's the link for Intuitive Eating by Evelyn Tribole and Elyse Resch that's mentioned in this episode.The conversation also dives into the physiology of hunger and fullness, including the role hormones play in appetite regulation. Julia explains why not eating enough often leads to overeating and feeling out of control, and how eating more on purpose can actually help restore balance, trust, and satiety.This episode offers a grounded, compassionate perspective on sustainable weight loss as a byproduct of nourishment, awareness, and understanding your own metabolic range. If you’re ready to apply these concepts in a deeper way, Julia shares more about her self-guided program, The Rooted Method, designed to help you rebuild trust with food and your body Learn more here: https://www.eatmorewithjulia.com/rooted-method-program🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 them might be.Kim shares the pivotal moments that led her from a corporate career into coaching and together they explore the mindset shifts that make real, sustainable change possible. This episode isn’t about doing everything perfectly... it’s about doing something, even when motivation is low and life feels chaotic.If you’ve ever felt stuck, overwhelmed, or frustrated with starting (or restarting) your journey, this conversation might challenge you in exactly the way you need.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 results.They talk candidly about the mindset shifts moms need to stop starting over, the role of accountability, and why extreme plans and restriction don’t work long term. You’ll hear how simplifying meals, embracing an abundance mindset, and finding a coach who truly understands your season of life can make weight loss feel doable and even enjoyable.If you’re a mom who’s tired of overthinking food, burning out on diets, and feeling stuck, this episode will remind you that progress comes from simplicity, consistency, and support... not perfection.Press play for an encouraging, no-nonsense conversation that proves weight loss for moms can be simple and sustainable.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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, and a deeper look at what actually supports you on and off the scale.Take the Weight Loss Quiz: https://www.eatmorewithjulia.com/weight-loss-quizLearn more about the Rooted Method (self-guided program): https://www.eatmorewithjulia.com/rooted-method-programRelated Episode: Self-compassion plays a key role in this work (and is a focus in Week 3 of Rooted). You may also enjoy: Episode 032 – The Power of Self-Compassion with Gillian Bennett 🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 designed to help you build discipline that actually supports your life instead of fighting against it. She also breaks down the RPCO framework showing how your perception of reality shapes your thoughts, emotions, choices, and ultimately your results. By learning to cultivate more productive perceptions, discipline becomes easier, more enjoyable, and far more sustainable.This episode is a must-listen if you’ve ever felt stuck in all-or-nothing thinking, burned out by “willpower,” or frustrated by starting over again and again. Sustainable discipline isn’t built overnight but with reflection, intention, and values-based decision making, it is possible.👉 Take the free Weight Loss Quiz to discover what’s actually holding you back: https://www.eatmorewithjulia.com/weight-loss-quiz👉 Explore the Rooted Method Self-Guided Program and start building discipline that aligns with your values: https://www.eatmorewithjulia.com/rooted-method-program🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 reason some choices feel exhausting while others feel natural.This conversation isn’t about rules, meal plans, or trying harder. It’s about the missing piece that determines whether change actually sticks. If you’ve ever wondered why you can want weight loss so badly and still feel like something is always working against you start here and let me tell you WTF core values are and why they help you lose weight!But if you want more and can't wait for the rest of the 12 weeks of the takeover, you can have it all now! Get my Rooted Method today: https://www.eatmorewithjulia.com/rooted-method-program 🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 unsustainable.This isn’t about meal plans, macros, or waking up earlier. It’s about learning how to say yes to the things that move you closer to the woman you want to be and no to what quietly steals your time, energy, and progress.If you’re someone who:Feels stretched thin before the day even startsKeeps “starting over” because life gets in the wayKnows what to do but can’t seem to make it stickThis episode will change how you think about boundaries, self-care, and weight loss without adding one more thing to your to-do list.👉 Not sure if weight loss is even the right goal for you? Listen to this episode too: 🔗 Listen here🌱 Ready to go deeper? The Rooted Program is a self-guided experience designed to help you align your habits, mindset, and goals without burnout or extremes. 🔗 Learn more hereWhen your choices align with your values, weight loss stops feeling like another full-time job.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 it, your entire approach to weight loss and nutrition shifts.If you’ve ever felt stuck, confused, or frustrated despite your best efforts, this conversation will help you see your progress in a completely new light.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 aren't who you'd expect. It's the former athletes, fitness enthusiasts, and nutrition-conscious women—the ones used to being in control. If you've ever prided yourself on your health habits, this episode might explain why pregnancy feels harder than you anticipated.This episode doesn't hold back. It feels like you're eavesdropping on a coffee chat with two friends with a love of asking big life questions... including things like: The Chinese food buffet confession that will make you feel seenThe metabolic mystery of gaining the weight during pregnancyWhy establishing therapy BEFORE baby arrives is non-negotiableThe dangerous "open season" mentality around pregnancy eatingHow movement practice prepares you for labor decisions you can't imagine yetThe difference between "pain" and "struggle"—and why knowing it mattersWhether you're currently pregnant, planning to be, or supporting someone who is, this episode offers the nuanced conversation about pregnancy that Instagram and your pregnancy app won't give you.About LisaLisa Norgren is a prenatal/postnatal yoga instructor with 8+ years of experience, mom of two, and certified perinatal corrective exercise specialist. She leads support group-style yoga classes that have served thousands of women through pregnancy and early motherhood.Warning: This episode briefly discusses pregnancy loss. It also contains honest discussions about body image, weight gain, and the realities of pregnancy.Connect with Julia [@eatmorewithjulia] for more real talk about nutrition, pregnancy, and finding peace with your changing body.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 unhelpful) thought patterns that keep smart, motivated women stuck in cycles of self-sabotage with health habits and weight loss... and how you can start to break this pattern if you recognize that YOU are guilty of one of them.Come back here on December 15 to be one of the first to take the quiz that will help you identify which of these three patterns is YOUR primary saboteur—and provide more personalized strategies to overcome it.Key Takeaways from this Episode:Why a 20-minute workout might matter more than you thinkThe surprising connection between resentment and weight gainHow "future self" thinking ends the negotiation gameWhy your unhelpful thoughts probably aren't even your faultDon't miss today's other 2 new episodes to celebrate our launch of Losing Weight without Losing Your Mind:"Is Weight Loss the Right Goal for You?""What's the Best Way to Stop Being Hungry?"Ready to identify your sabotaging thought pattern and finally break free? Subscribe to "Losing Weight Without Losing Your Mind" for weekly episodes that go beyond calories to address the real obstacles to lasting change.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 aggressive dieting backfires—turning you into a food-obsessed person who can't stop thinking about their next meal. The solution? Work WITH your biology, not against it... in 5 specific ways. We'll dismantle the oversimplified weight loss advice flooding the internet ("just eat less"), revealing why hunger management is about more than getting more willpower or eating meals as small as possible. You'll hear the science of satiety hormones, the 15-minute brain-stomach connection, and why making eye contact with your dinner matters more than you think.Don't forget... this episode of the three-episode launch series for "Losing Weight Without Losing Your Mind," including:"Is Weight Loss the Right Goal for You?""Rewiring Your Brain: The 3 Thought Patterns Sabotaging Your Weight Loss"For personalized strategies to conquer YOUR unique hunger challenges, DM Julia "coaching" on Instagram to start the convo about 1:1 coaching (and mention you listened to this episode!!) [@eatmorewithjulia]🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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... but feel like you keep starting over.6 Game-Changing Questions Julia shares the specific questions she asks her clients to shift their relationship with weight loss (from stressful to predictable)—and might save you years of frustration. These questions will reveal:Why you might already be closer to your goals than you thinkThe hidden motivations that could be holding you backWhether you're confusing body image issues with weight loss attemptsThe Surprising Truth About "Health" Julia challenges everything you've been told about what it means to be healthy, with proof that will make you rethink your entire approach.Don't miss the other two episodes in today's launch series:"What's the #1 Best Way to Stop Being Hungry?" (The tactical toolkit you've been waiting for)"How to Break Up with Your Toxic Relationship to Food"Ready to Go Deeper?For personalized 1:1 coaching that helps you lose weight without losing your mind, DM Julia "coaching" on Instagram [@eatmorewithjulia]New episodes of "Losing Weight Without Losing Your Mind" drop weekly on Tuesday. Subscribe now to transform your approach to weight loss!🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 past. In this conversation, Julia and Courtney talk about how little changes turned into big waves, like becoming someone who moves her body consistently, who experiences way less period cramps, and who understands how to eat with confidence (and avoid sugar cravings) - plus, how going to therapy while working with a nutrition coach unlocked even more growth.Even though she hasn't even focused on it directly, she’s also already down nearly 12 lbs in the last few months from making these small changes over time.Courtney’s story is for the woman who’s wondering how she’ll ever get out of the current funk she’s in, where she feels like nothing’s ever worked and she has no little time to give… she’s proof that you don’t need to feel ready to transform your life!! If you want to learn more about 1:1 coaching, apply here today!🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 her November 20th workshop to help you discover your own anchor habits before the holidays.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 of the puzzle that could change how you think about food, discipline, and consistency for good.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 body better, this conversation will completely change how you think about hunger.Listen now to find out which type of hunger is running your plate and how to finally take back control.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 specifically for busy teachers, along with mindset shifts that can lead to sustainable, healthy habits. From setting boundaries to embracing simplicity in eating, this conversation is full of empowering insights for educators looking to feel more energized and in control of their well-being.Timestamps00:00 Introduction02:49 Stacey's Journey05:37 Unique Challenges for Teachers11:27 Practical Nutrition Strategies14:11 Boundaries & Regulation19:10 Mental Roadblocks27:22 The Impact of Nutrition on Well-being30:53 Redefining Discipline and Rules34:52 Nutrition Simplified for Educators🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 Model." Whether you’ve struggled with dieting, emotional eating, or negative self-talk, this episode offers guidance, validation, and hope for lasting change.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 to break free from all-or-nothing thinking, this episode will give you practical tools to build healthy habits, embrace flexibility, and pursue weight loss in a way that actually lasts.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 altogether.This conversation is about more than just what’s on your plate. It’s about how you feel when you eat, how you trust yourself around food, and how small shifts can lead to powerful change.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia

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 of her 90-day group coaching program, Rooted, which helps others rebuild confidence, develop sustainable health habits, and find true food freedom. If you've ever felt stuck in the loop of “start over Monday” or struggled to find balance, this episode is for you.🧡 Shift to Shed: 3 Day FREE Challenge: Sign up HERE🍋 Apply for 1:1 private coaching: HERE 🍿 Let's be IG friends: @eatmorewithjulia