Losing Weight without Losing Your Mind (formerly the More Mindful Podcast) – Détails, épisodes et analyse

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 mindset shifts necessary for sustainable change, the significance of planning ahead, and how to navigate social situations while maintaining health goals. 

Monica lives on a lake and is BUSY playing hostess with the mostest to family and friends all summer - and even while doing that... she's down nearly 20 lbs in the last 6 months! 

Monica emphasizes the importance of consistency and building a healthy identity, illustrating that health is a lifelong journey rather than a destination. 

In this conversation, Monica shares her transformative journey towards a healthier lifestyle, emphasizing the importance of authenticity in fitness, the shift in her beliefs about health, and the power of consistency over perfection. 

She discusses practical strategies for incorporating movement into daily life and encourages listeners to challenge their self-imposed limitations by asking, 'What if I could?'

Come here her story and learn how this could be possible for YOU too!

PS. If YOU want to learn more about consistency… the next Get Consistent Challenge starts TOMORROW, November 13! 

Sign up here

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 prep, the emotional burden of nursing, and the significance of advocating for oneself in the workplace. 

I promise this episode is NOT just for nurses - Lauren's insights can be applied to so many realms of life including being honest with ourselves, zooming out and taking control of what we can control and knowing when to give ourselves grace!

The conversation concludes with a powerful journal prompt to encourage self-reflection and awareness.

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode of the More Mindful podcast, Julia discusses the universal experience of discomfort and its role in personal growth. 

She emphasizes the importance of embracing discomfort, anticipating challenges, and preparing for them to achieve desired goals.

Julia also highlights the significance of community support and the environment in fostering growth, encouraging listeners to surround themselves with positive influences. 

The conversation culminates in a call to action for listeners to commit to their goals and trust the process of change, no matter how uncomfortable it may be. She also invites them to join a community she's designed to help them do just this!

My AI Robot helped me with these time stamps: 

00:00
Embracing Discomfort in Life

02:56
The Hard Choices We Face

05:49
Anticipating and Preparing for Discomfort

09:08
The Role of Environment in Growth

12:02
Building Evidence Through Consistency

14:55
The Importance of Community Support

17:48
The Journey of Growth and Patience

20:45
Commitment to Change and Success

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, Julia discusses how to prevent the scale from going up and the importance of fair expectations in weight loss, including how  "A new low on the scale is usually a preview of what's to come when you stay the course."

She explains why daily weigh-ins are irrelevant and how the scale is not a measure of fat loss in the short term - but instead, how to use your daily weigh ins to read a pattern and trend in your weight loss journey long-term.

Instead, she encourages listeners to focus on making decisions that align with their long-term goals and to think about the inputs they can control, such as nutrition and habits. 

She also introduces the concept of future self-thinking and how it can help in making choices that serve our future selves.

00:00
Introduction

02:22
The Frustration of Scale Fluctuations

06:18
Understanding Calorie Deficit and Fat Loss

08:09
The Inability to Control the Scale

13:47
Future Self-Thinking and Acts of Service

18:26
Creating Fair Expectations for Weight Loss

22:22
Taking Ownership of Inputs and Future Self

25:53
Conclusion

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, Julia interviews her 1:1 client Georgia, who has been diagnosed endometriosis since middle school. They discuss Georgia's journey with the condition, the impact it has had on her life, and how she manages it.

Endometriosis is a common - yet often misunderstood - condition, so this episode serves as a way to highlight what the experience has been like for one person, to hopefully give all listeners a deeper understanding of it - in the case they have family members, friends, or acquaintances who have experienced it.

They also touch on the importance of understanding and supporting those with endometriosis, as well as the need for better healthcare and conversations around period pain when it comes to women's health, which has historically been fairly neglected by scientific research.

The conversation highlights the need for early diagnosis, finding the right medical care, and the importance of self-care and stress management in managing the condition.

Not sponsored, but here's the company that Georgia mentions:
somedays

Timestamps

00:00 Introduction and Background

06:27 Understanding Endometriosis: Causes and Symptoms

09:17 Challenges in Diagnosing Endometriosis

11:33 Supporting Those with Endometriosis: Mental Health and Relationships

16:50 Triggers and Stress Management for Endometriosis

19:28 Self-Care and Support for Those with Endometriosis

24:12 Supporting Clients with Endometriosis: Advocacy and Empowerment

28:37 The Importance of Medical Care for Endometriosis

31:56 Resources and Recommendations for Endometriosis

36:41 Appreciating Your Body and Finding Strength with Endometriosis

41:01 Closing Thoughts and Call to Action

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, Julia dives into her journey of becoming an early riser, sharing the challenges and strategies that helped her transition from waking up late to consistently starting her day at 7 AM. Julia emphasizes that waking up earlier is a choice, not a fact, and explores the importance of mindset in making this change.

She introduces the concept that the belief "I can't wake up earlier" is just a thought, not a truth, and challenges listeners to reflect on why they might be setting such boundaries. Julia discusses the critical role of bedtime in waking up early, highlighting that going to bed earlier is often the key to getting up earlier. 

She candidly shares her own struggles with late nights and how she gradually shifted her bedtime from midnight to 10 PM. She lays out a strategy that you can try too!

Throughout the episode, Julia stresses the importance of understanding your "why" when making habit changes. She encourages listeners to assess the quality of their "me time" and to distinguish between rejuvenating activities and those that simply fill time.

Julia also discusses the significance of incremental changes, sharing how small, consistent adjustments can lead to significant results.

Julia's personal experiences, including the use of an Oura Ring to track her sleep quality and the challenges she faced in maintaining her new routine, offer practical insights for anyone looking to transform their morning habits. 

Whether you're trying to wake up earlier or simply optimize your daily routine, this episode provides valuable tips and motivation to help you achieve your goal - including sleep goals, but also ANYTHING else. 

One edit: I refer to the "Life School" and I should have said "Life Coach* School". 

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this conversation, Julia and Kaylin discuss the concept of balance in health and fitness, specifically focusing on surviving the weekend. If you're someone who says "I'll just start over again on Monday"... this is the episode for you!! A big piece of this episode is how to build a lifestyle - including the weekends - that support the goals you have for the future (and where mindset fits into that too!)

They share their personal journeys with nutritional periodization and how it has changed their relationship with food and their bodies, while emphasizing the importance of a life-first approach and debunking the myth that counting macros means restriction. You'll especially enjoy this part if you've ever wondered how tracking your food could be a healthy choice in a world that glorifies intuitive eating as being THE best choice every time.

They also discuss the dangerous mindset of using food as a reward, especially as busy women, and the opportunity to find other forms of self-care. 

They highlight the importance of education, curiosity, and finding balance in order to achieve sustainable results. In this conversation, Kaylin and Julia discuss the importance of viewing food as a reward and finding other ways to feel good that align with our goals. 

They emphasize the need to be mindful and curious about our food choices, using tracking as a tool to shed light on our nutrition. They also discuss strategies for planning and balancing social events and weekends with macros, including pre-logging and making choices that align with our preferences and goals. 

The conversation highlights the importance of flexibility, imperfection, and self-compassion in our nutrition journey.

Timestamps 

00:00

Intros

01:56

Nutritional Periodization and Building Muscle

07:59

Shifting the Mindset: Food as Fuel

12:58

Exploring Alternative Forms of Self-Care

14:57

Creating a Balanced Approach with Pre-logging and Macros

28:29

Mindful Eating and Enjoying Food

32:02

Pre-Logging and Adjusting in the Moment

37:58

Curiosity and Self-Reflection for a Positive Relationship with Food

41:00

Planning for Social Events and Making Choices

49:47

Using Weekends as an Opportunity to Learn and Be Curious

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

What are you making your weight on the scale MEAN?

What is the story you tell yourself when you get on the scale and it’s not what you expected?

What are you saying to yourself in these moments?

In this episode, I coach you through this moment and the SIX THINGS that I want you to come back to if you've ever been in her shoes…

This episode was inspired by a real life client who stepped on the scale and realized she was 10 lbs higher than she thought she’d be. 

Ooof. Have you have a moment like that too?

If so, this one will resonate. 

I talk about using the scale to judge your success versus using your habits, feelings, and behaviors to judge your success.

I talk about speaking kindly to yourself through this moment and beyond. 

I talk about navigating facts versus fiction. 

I talk about deciding to take ownership of our choices AND our beliefs so that it sets us up for both short term AND long term success - both in regards to our physical and mental health. 

I would love to hear your thoughts on this one. Send me a DM and let me know what topics around the scale you want to hear next, okay??

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Quick note: The audio for this episode is a little glitchy (which sucks!!) BUT the episode is so worth the listen so I couldn't bear to not share it with all of you, and I hope you'll still hit play!!

Have you ever wondered if you still need to care about whole foods if you’re tracking macros?

Lots of diets like Whole30, Noom, and Weight Watchers assign value to “good and bad foods” encouraging whole foods, but with macro counting, you may wonder if fruits and vegetables matter if you’re hitting your macros with processed food!

Well I’m here to discuss it! This week, Dani Patton joins me to talk all about macros and wellness and whole foods when it comes to putting together a diet that feels really good and feels really sustainable. 

We cover: 

• Dani’s discovery of macro counting and why she believes macro tracking works for results and long-term health
• How she approaches whole foods in her diet
• If we really should cut out all sugar and seed oils
• How whole foods played a role in her fertility journey last year
• If an 80/20 lifestyle is superior to others
• How to approach health when you’re just starting out
• The power of maintenance (we both had major breakthroughs here)
• How she’s approached macros during her pregnancy 
• Dani’s new macro course for moms & pregnant women

This episode is a 10/10 and a conversation I enjoyed thoroughly. 

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, we discuss how mindset is where action really begins.

Kayla Torres, nutrition coach, life coach & friend of mine, joins as our first guest!

If you want to understand mindset and motivation and how to change not just your habits around food, but also change the way you look at your life and obstacles you face, this episode is for you. 

We get into: 

• all or nothing thinking
• seeing obstacles as an opportunity to pivot, instead of as a dead end
• creating consciousness around what's actually holding you back instead of what you think might be holding you back
• finding patterns that aren’t working for your in your behaviors
• why black and white thinking is so problematic for your goals (and how your brain is biased to the negative!!)
• using your thoughts as a clue to the beliefs you hold and how that may be interfering with your progress
• creating the right timelines and standards for your progress in a new habit or goal
• taking ownership of your choices and actions to become the person you aspire to faster
• using mindset tools to make this discovery process more straight forward 
• why mindset hacks may actually help you get results faster
• how to get out of our own way and stop letting barriers prevent you from success

AND SO MUCH MORE… seriously, don’t miss this one!

🍭 Join the You Diet Club TODAY: HERE

🆓 Download 5 days of easy macro-friendly recipes for FREE: HERE

🍋 Apply for my private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia