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 here

Want 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 Method

It’s designed to help you build trust with food and your body—at your own pace. 

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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 think
• The surprising connection between resentment and weight gain
• How "future self" thinking ends the negotiation game
• Why your unhelpful thoughts probably aren't even your fault

Don'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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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]

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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 think
• The hidden motivations that could be holding you back
• Whether you're confusing body image issues with weight loss attempts

The 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!

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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!

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

Timestamps

00:00 Introduction
02:49 Stacey's Journey
05:37 Unique Challenges for Teachers
11:27 Practical Nutrition Strategies
14:11 Boundaries & Regulation
19:10 Mental Roadblocks
27:22 The Impact of Nutrition on Well-being
30:53 Redefining Discipline and Rules
34:52 Nutrition Simplified for Educators

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 freedom, autonomy, and support. Whether you're just starting your wellness journey or looking to reset your mindset, this episode offers insight, encouragement, and a fresh perspective. 

Timestamps

00:00 Health and Wellness Sacrifices

07:04 Emotional Discomfort and Self-Compassion

15:44 Transformative Approaches to Health Goals

22:40 About the 90-Day Program for Lasting Change

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 shifts. Whether you’ve struggled to stick with routines or want to deepen your personal growth, this episode will leave you feeling empowered to build a stronger, more consistent version of yourself. 

Timestamps

00:00 Introduction

02:43 The Importance of Reflection

05:57 Debunking Common Myths

08:45 The Role of Motivation

11:33 Creating Self Motivation

14:20 The Journey

17:29 Making Peace with the Difficulty

20:18 Finding Worth in the Effort

23:01 Building a Foundation

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 1

In today's episode, Lisa shares openly about her journey with weight, how mindfulness helped her rebuild her relationship with food, and the role accountability and community played in her growth. Together, they explore how setting realistic expectations, embracing self-compassion, and celebrating small wins can lead to long-lasting, holistic changes and why investing in yourself is the best decision you can make.

This conversation is real, vulnerable, and full of insight.

Timestamps:

02:40 Lisa's Story
05:48 Mindfulness and Weight Loss
08:50 Expectations and Accountability in Coaching
11:36 The Role of Community and Support
17:20 The Power of Self-Compassion
23:22 The Connection Between Health and Quality of Life
26:11 Investing in Yourself
29:02 Final Thoughts and Encouragement

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 mental patterns around food.

This is  about neuroscience, compassion, and retraining your brain so food doesn’t take up more space than it deserves.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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, Christina experienced the exhausting cycle of self-criticism followed by criticism of that self-criticism. Previous macro coaching felt disordered and came from scarcity rather than self-care.

Food became an afterthought.

"I would just get to meals all the time and just be like, 'Oh, I guess I need to eat again.'"

She was spending precious mental energy on these thought patterns and wanted to quiet the noise once and for all.

Breakthrough #1: Permission to Prioritize Self-Care Through Food

Christina realized that taking time to feed herself wasn't selfish—it was essential. 

"It feels fun to me to think of like, 'Oh, and now I get to make this for myself.' It's a 100% change in how I see thinking about taking care of myself during the day."

Breakthrough #2: From Scarcity to Abundance Mindset

Instead of focusing on restrictions, Christina learned to get excited about what she could include in her meals.

"It doesn't feel like I'm planning for what I'm not eating—it feels like what am I gonna use this stuff on, you know? It feels totally different."

Christina's Advice

"If you have these thoughts floating around in your head, you owe it to yourself to really take the time and dig into them... you will be so grateful to have taken time to actually go deeper so that maybe you can continue and feel more free in your life and in your brain."

Christina's transformation was about fundamentally changing her relationship with food and self-care. The program gave her tools to:

✅ Stop the mental battle between wanting to care for her body and feeling like she shouldn't care about her body at all
✅ Create personalized systems that work with ADHD and busy lifestyles
✅ Develop food freedom rooted in science, not restriction

This transformation happened during one of the most challenging periods of her life, proving that when you address root mental patterns, changes stick even when life gets crazy.

Ready to quiet the food noise in your own life? The Health Accelerator combines evidence-based nutrition with deep mindset work that creates lasting change.

00:00 Introduction to the Health Accelerator Program

03:06 Christina's Journey and Initial Struggles

06:01 Shifting Perspectives on Food and Body Image

08:57 The Impact of Life Events on Health and Nutrition

11:56 Mindset Changes and Intentional Eating

14:39 Understanding Hunger and Body Signals

17:53 The Role of Science in Nutrition

20:45 Building a Positive Body Image

23:44 Encouragement for Others Considering the Program

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 the habit of blaming diet culture while ignoring the lessons from our past failures. If you're tired of starting over and craving real, lasting change, it's time to get honest with yourself about what actually works for you—and what doesn’t.

Expect a little tough love, a few curse words, and a whole lot of clarity on what it really takes to break the cycle and make sustainable progress.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 refreshing honesty and actionable steps. Plus, learn more about Julia’s upcoming coaching program designed to help you take those baby steps — with support.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 create lasting behavior change. 

You’re invited to a free workshop designed to help you overcome overeating and finally make peace with food! Here's the link:

https://www.eatmorewithjulia.com/stopovereating

Timestamps

00:00
Introduction
02:54
The Power of Thoughts in Weight Loss
06:09
Challenging Self-Sabotaging Beliefs
09:03
The Role of Intentional Doubt
11:58
Creating a New Identity
14:53
You're Invited! :)

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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.

They challenge common narratives around worth and weight, offering tools for building a compassionate relationship with your body—no matter where you are on your journey.

Whether you're navigating body image issues, disordered eating, or simply seeking a healthier relationship with yourself, this episode offers insights, encouragement, and real talk.

Timestamps
00:00
Introduction
02:59
Sarah's Journey
09:13
Understanding the Mind-Body Connection
17:53
Embracing Self-Compassion and Acceptance
29:32
Reframing Body Image
35:59
The Power of Perspective and Body Functionality
43:44
Building a Relationship with Your Body
50:06
Practical Steps for Body Acceptance

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 about calorie intake, the fear of eating more, and how mindset shifts can make or break progress.

They discuss the importance of biofeedback, performance-based goals, and how building confidence often starts with small, consistent wins. Whether you're just getting started or looking to level up your approach, this episode offers a balanced, realistic view of what it takes to transform your body, and your mindset, for the long haul.

Timestamps
00:00
Introduction
04:29
Elise's Journey
06:24
Muscle Building vs. Fat Loss
12:27
Momentum During Muscle Building Phases
19:41
Training and Nutrition Issues
28:09
Trusting the Process
35:52
Performance-Based Goals vs. Aesthetic Goals
37:53
Body Composition Misconceptions
41:49
The Role of Cardio in Body Recomposition
45:00
Recovery: The Key to Sustainable Fitness
48:56
Redefining Peak Fitness
52:01
Balancing Strength and Endurance Training

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

“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 exhausted by food decisions

-How perfectionism is silently ruining your progress

If you’ve ever spiraled after a slice of pie or felt guilty for enjoying your favorite holiday treat, this episode will change everything. You don’t need more willpower—you need a mindset shift. And it starts here.

Timestamps

00:00

Introduction

02:26

The First Lie

05:52

The Second Lie

10:12

The Third Lie

13:30

Rewiring Your Brain for Success

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 offers hope and insight for anyone navigating (or someone wanting to understand more about) life with ADHD.

Timestamps

00:00
Introduction

07:01
Choosing to Overcome ADHD Challenges

13:07
Rewiring the ADHD Brain

28:34
ADHD and Parenting

31:05
The Importance of Resilience and Trying Different Approaches

36:26
Embracing Discomfort for Long-Term Success

40:51
Self-Compassion and Personal Growth

49:54
The Path to Empowerment

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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, this conversation might just change everything.

Listen in to discover:

• Why your goals might be secretly sabotaging you
• The powerful word swap that rewires your approach to growth
• What most people get wrong about health, identity, and habits
• How to build a life that feels more aligned—with less overwhelm

You don’t need more motivation—you need this shift. 

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 messiest moments. The episode also includes a guided meditation to support healing and self-discovery. Hopefully you'll step away from this episode feeling encouraged to reflect on your own experiences and consider how you can take small steps towards positive change.

Timestamps

00:00

Introduction

02:25

Lisa's Journey into Spiritual Coaching

06:29

The Importance of Energy and Mindset

11:01

Finding your Joy!

17:31

Motherhood and Self-Care

22:03

Toxic Positivity vs. Genuine Joy

33:33

Self-Reflection and Boundaries

36:56

Finding Joy and Humor in Life

39:46

Learning from Past Experiences

47:41

Guided Meditation for Healing

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 hear why turning this same thing around in YOUR weight loss & health journey may be the very thing you need too to finally bust through the plateau you’re experiencing. 

And don’t forget - today is the last day to sign up for the Health Accelerator!!

Learn more here

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 your skin.
• You want your jeans to slide on and button without a fight.

And what you know is: your current strategy ain’t it.

And this is exactly why I created the Health Accelerator (now: the Rooted Method!) and Monica, featured on the podcast today, was a part of the very first cohort one year ago!

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. 

Monica lives on a lake and is BUSY playing hostess to family and friends all summer - and even while doing that... she lost 22+ lbs in 2024!

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

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 motivation to push through discomfort is easier when health goals align with personal values.
• Social connections can conflict with dieting strategies and it's hard finding the balance between health and social life.
• Many successful women struggle with this disconnect and you're not alone. You also don't have to navigate your health journey alone!

If this episode spoke to you - Julia's Health Accelerator program might be for you! It's designed to help individuals navigate their health journeys with a focus on personal values and motivation.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 professional endeavors. 

Here’s a sneak peek at what you’ll learn:

• Entrepreneurship presents challenges, but with the right mindset and consistency it becomes more manageable
• Women are increasingly seeking ownership over their lives and women supporting women creates a positive feedback loop 
• Balancing work and personal life requires intentional scheduling and making time for work and rest is crucial for well-being and better results
• How to find peace while embracing the complexities of work-life balance and self-belief
• The various ways motherhood and community can have a positive effect on productivity and personal growth

Timestamps

00:00
Introduction

02:30
The Reality of Entrepreneurship

06:35
Courtney's Journey and Sales Girl Social

10:07
Mindset Shifts for Women in Business

14:07
Overcoming Challenges and Taking Ownership

19:02
Content Creation and Consistency

23:58
Work-Life Balance

32:08
Finding Excellence Without Burnout

35:58
The Role of External Accountability

46:01
Identity and Self-Development

50:49
Embracing the Journey of Growth

LINKS:

Click here to checkout Sales Girl Social

Be your future self now book: https://amzn.to/3Eb7ai2

10x is easier than 2x book: https://amzn.to/3RCfnyM 

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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-quiz

Learn more about the Rooted Method (self-guided program): https://www.eatmorewithjulia.com/rooted-method-program

Related 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

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 when they're familiar with the basics—mindful eating can be the missing piece to making it work.
• Finding the perfect macro balance is a personal journey. It’s all about tuning into your body's hunger cues and how you feel. Coaching can be a key tool to navigate this process successfully.
• Low macros might lead to quick fixes, but they aren’t sustainable. This is about creating lasting, healthy habits, not temporary solutions.
• This is macro tracking as a lifestyle, not a diet! Real change requires consistent effort, and when done mindfully, it becomes a sustainable part of your life.

Timestamps

00:00
Introduction
02:43
About Julia's Approach to Macros
05:48
Misconceptions About Macro Tracking
08:38
The Importance of Listening to Your Body
11:26
Sustainable Macro Habits

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 characteristics
• Utilizing energy peaks to maximize productivity and why planning around your cycle enhances efficiency
• Navigating emotional changes throughout your cycle and why emotional awareness is essential in understanding hormonal fluctuations
• Why therapy alone isn't enough—combining hormonal health tracking, coaching, and a holistic approach to nutrition and movement is key to truly unlocking your body's potential

Timestamps

00:00 Introduction
01:28 Steph's Journey
01:53 The Luteal Phase (!!)
21:35 Harness Hormones... Feel Empowered
27:49 Emotions vs. Data: Finding Balance
29:27 Intuition and Hormonal Fluctuations
31:39 Core Values and Decision Making
35:17 Cycle Awareness and Business
37:44 Helpful Resources

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 both food and the scale, making weight management a more sustainable practice for long-term success.

After listening to this episode, I believe you'll...

• Experience a reduction in emotional reactions to the scale (I know it’s tough, but it’s possible!)
• Gain a deeper understanding of calorie deficits and the natural daily weight fluctuations that are a normal part of the process.
• Walk away with a powerful tool that will help you stay committed to your weight management journey for the long haul.

This is such an important topic, and if you haven’t already, I recommend checking out two other episodes for more context before diving in: 

• Episode 9 about how you can "make sure" that the scale goes down tomorrow... (it may not be what you expect!!)
• Episode 33 about my WATER framework to help you work through those times you want to throw in the towel when you see weight fluctuations!

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 functional nutrition coaching program HERE!

Key takeaways from this episode:

• Functional nutrition is about changing lives, not just diets—it’s more than just calories in and out.
• Understanding the science behind food and how hormones play a pivotal role in our health.
• How to know when functional testing is right for you and practical steps to improve your health before going down that road.
• The importance of patience in health journeys and celebrating small wins along the way.
• Emerging trends in functional nutrition and the empowerment that comes from taking control of your health, without settling for inadequate answers from healthcare providers.

Timestamps

00:00
Introduction

06:03
Eve's Story

11:59
What is Functional Nutrition?

15:20
Hormones and The Basics

21:35

Is Functional Testing For You?

33:12
Celebrating Small Wins

39:34
Eve's Hormone Replacement Experience

45:17
Trends in Functional Nutrition

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 you maintain perspective and resilience throughout your journey. 

This framework gives you FIVE things to consider every single time you want to throw in the towel on your health or weight loss journey. Using W.A.T.E.R as your guide, you'll have the tools to talk yourself OFF the ledge and push through with resilience instead of falling into self-sabotage again!!

Some key takeaways from this episode:

• The scale can cause stress during weight loss (right??), so it's important to understand how to use the scale (and how NOT to use the scale!!)
• Consistency and accountability are essential for reaching your weight loss goals.
• Having the right expectations is essential, so don't skip this step!! 
• Recognize factors that affect what the scale says...like workouts and your monthly cycle. Let's walk through what other factors can be at play, so you can recognize the patterns!
• Celebrate other forms of progress beyond just the scale, such as how your clothes fit and your emotional well-being.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 exploring its impact on personal growth.

Other topics you won't want to miss in this episode:

• The role of the inner critic and how emotions can be viewed as valuable information rather than obstacles.
• The difference between shame and guilt, and how they affect your ability to accept compassion from yourself and others.
• Why discomfort tolerance and curiosity are key to cultivating a compassionate mindset.
• Paul Gilbert’s 3 Circles Model of Emotions and how it can help guide personal growth by understanding the influence of past experiences and social constructs.
• The "Huh, that’s interesting!" mindset—how adopting curiosity toward your behaviors can be a powerful gateway to self-compassion.
• The importance of values-based decision-making in emotional well-being and why ambivalence in decision-making is completely normal.

Timestamps

00:00
Introduction

03:00
Understanding Self-Compassion

05:56
The Role of the Inner Critic

09:01
Shame vs Guilt as it relates to Self-Compassion

12:01
Sitting with Discomfort

15:02
Paul Gilbert's 3 Circles Model

18:02
The "Huh that's Interesting" Mindset

27:58
Understanding Emotions as Information

35:42
Practicing Self-Compassion

43:35
Navigating Ambivalence in Decision Making

48:30
Values-Based Decision Making and Self-Care

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 be happening:

• Sometimes, it’s not about being unwilling to do something – it’s about not having the energy or focus to do everything. 
• New habits take energy, and you need to ensure your decisions are leaving you with enough energy to focus on what truly matters.
• Our brains crave comfort and predictability. When we avoid change, it might not be laziness – it could be self-soothing or our bodies trying to "stay safe."
• Support systems are key for success, and if you’re lacking the resources or guidance that others might have, it's important to recognize that when comparing your progress to theirs. Building your own support network is crucial for making lasting changes. 
• Do you really have the skills, interest, or energy to do what you think you “should”? Tune in to what your body and mind truly need, and create a plan that works for you.

Ok... and I have to admit there is a small percentage of you who listen to this and are like ok I am indeed lazy and UNWILLING. And if that's you... you'll want to head on over to EPISODE 13 and work on your WHY.

The key takeaway: Rebranding "laziness" might be the first step toward understanding what’s really going on. Maybe it’s not laziness – maybe it’s your energy, your support, or your goals that need some adjustment.

Timestamps:

00:00
Introduction

02:51
Defining and Rebranding the word Lazy

05:51
Energy Management and Habit Formation

08:47
Prioritization in Energy Allocation

12:05
Self-Soothing

18:04
Identifying Support Needs

21:03
Skill Development vs. Laziness

27:08
Combining Internal and External Knowledge for Success

30:01
Conclusion: Embracing a New Perspective on Laziness

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 significance of self-compassion in the journey towards better health, and the value of coaching in navigating these challenges. 

Other topics Cass and Julia discuss:

• Medication can play a crucial role in managing ADHD and weight loss but it doesn't replace personal effort and building healthy habits being crucial for long-term success.
• Every day is a new opportunity to start fresh in your health journey! You can take 100 steps forward and 1 step back, you're still 99 steps forward so self-compassion is key in navigating setbacks during weight loss.
• Emotional eating can be managed with awareness and healthier coping strategies and it often stems from maladaptive coping mechanisms formed through trauma. Therapy is so helpful in rewiring these behaviors. 
• Jealousy can be a tool for personal growth, but avoid comparison, recognize that everyone is on their own journey and focus on understanding your body and what feels good for you.

Timestamps

00:00
Introduction 

06:01
The Role of Medication in Health

17:59
Managing Cravings and Emotional Eating

25:43
Cass Explains the Reality of Weight Loss Drugs

35:51
Understanding Maladaptive Pathways and Emotional Eating

45:27
The Power of Perspective and Empathy

52:12
Understanding Personal Desires through Comparison

58:07
Managing Expectations and Health Changes

01:04:00
The Value of Coaching and Guidance

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 a free discovery call with Julia today: HERE

Some things you'll learn in this episode:

• Why consistency is key to achieving health goals and how you can embody getting consistent when there is already so much on your plate
• How behavior change is often difficult due to ingrained (subconscious!) beliefs, so you can learn to identify some of those beliefs and start changing your actions to get better results
• Why investing in a coach can lead to a more enjoyable journey in a couple specific ways 
• Specific data points around how accountability increases the likelihood of reaching goals and how to get the right accountability for you
• How to know what kind of coach is right for you based on your unique needs and what you should be avoiding when looking for a coach, if you want lasting results.

Timestamps:

00:00
Introduction

02:52
The Role of Coaching in Achieving Goals

06:11
Understanding Beliefs and Behavior Change

09:03
The Importance of Accountability

11:57
Customization and Personalization in Coaching

15:00
Finding the Right Coach for You

17:57
Investing in Yourself and Your Journey

20:51
Red Flags to Avoid When Hiring a Coach

23:46
Conclusion and Call to Action

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 conversation delves into recognizing negative thought patterns, the significance of reflection on past attempts, and the shift from 'should' to 'choose' in decision-making, providing actionable steps for achieving goals - while highlighting the importance of aligning actions with personal values and intentions so that you achieve your new year's resolutions, instead of abandoning them!

If you're looking for help with sustainable habit formation to break negative thought patterns holding you back... this episode is for YOU.

Other things they cover include: 

•  the importance of setting realistic goals, embodying the identity associated with those goals (so that you are chasing identity-based habits instead of just a list of things you don't actually care about)
• the significance of self-acceptance in the journey of personal growth and mindful goal achievement
• breaking down habits into manageable actions
• the role of therapy in understanding one's mindset
• the need to challenge negative self-perceptions
• why personal growth is a continuous journey, not limited to the start of a new year
• how to embrace your current identity while striving for improvement.

PS. Listen to our last episode together HERE!

TIME STAMPS:

00:00
Introduction and Setting Intentions for the New Year

09:45
The Importance of Reflection and Learning from Past Attempts

18:22
Shifting from 'Should' to 'Choose' in Decision Making

27:48
Actionable Steps for Achieving Goals

33:07
Accepting Different Paths to Fitness

39:25
Meeting Yourself Where You Are

45:43
Overcoming Negative Self-Perceptions

54:10
Finding Grace in Your Journey

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more 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

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

Sign up for the Consistency Workshop happening on Saturday, January 25th HERE

And 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 formation might be working against us, especially for women. 

In this episode, Julia breaks down the surprising truth about consistency that nobody's talking about (hint: it has nothing to do with discipline or willpower), and reveals why the path to lasting change looks completely different than what most "experts" claim. 

You'll discover how your brain's "thermostat setting" might be secretly sabotaging your efforts and you'll learn the 3-word framework that transforms consistency from an impossible ideal into an achievable reality. 

Whether you're struggling with nutrition, fitness, or any other habit you're trying to build, this episode challenges everything you thought you knew about what it takes to become a "consistent person." 

Plus, learn why your mother-in-law's crash diet success might actually be PROOF that you're on the right track.

Perfect for anyone who's ever felt like consistency is something other people are just "naturally good at" ...this episode offers a refreshingly different approach that works with your brain instead of against it.

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 the empowerment that comes from creating a personalized approach to nutrition. They discuss overcoming perfectionism, finding convenient solutions, and the value of experimenting with different meal prep strategies. 

This episode encourages listeners to embrace flexibility and creativity in their approach to cooking, ultimately leading to a more enjoyable and less stressful experience in the kitchen.

Some things you'll learn in this episode: 

• Having meal themes can simplify dinner planning.
• Utilizing the freezer can save time and provide convenience.
• It doesn't have to look a certain way to be nutritious. Creating joyful food memories can come from simplicity.
• Meal planning is a necessity, not just a luxury.
• Small, manageable meal prep tasks can reduce stress.
• Experimentation in cooking can lead to better meal solutions.

Timestamps:
00:00
Introduction

02:17
Danielle's Journey into Nutrition Coaching

08:21
Strategies for Effective Meal Planning

11:13
Danielle's 10-30-30 Meal Planning Method

14:18
Utilizing Technology for Meal Prep

17:45
Creating Meal Themes for Simplicity

19:54
The Power of Leftovers and Freezing Meals

24:06
Revisiting Past Meal Plans for Efficiency

25:29
Empowering Yourself in the Kitchen

27:46
Creating Joyful Memories Through Food

30:06
The Necessity of Meal Planning

32:45
Finding Your Meal Prep Rhythm

35:28
Convenience Strategies for Busy Lives

39:22
Experimenting with Meal Prep

43:30
Overcoming Resistance to Meal Prep

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 hypersensitive to food
• Science that discusses our ability to estimate calories when dieting
• What methods actually work for weight loss 
• The truth about intense dieting
• How to understand hunger hormones and brain mechanisms, which helps explain why extreme dieting often backfires, making food more tempting and portion control harder

If you want support in losing weight without going crazy, click the links below to join the You Diet LIVE program - or apply to work 1:1 with Julia!!

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia

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 exercise, and how these changes have positively impacted her life beyond just weight loss.

The dialogue emphasizes empowerment, breaking free from diet culture conditioning, and the joy of enjoying food without guilt.

TIME STAMPS
00:00
Introduction to Coaching Journey

05:57
Overcoming Food Restrictions and Mindset Changes

12:00
Finding Balance in Exercise and Nutrition

18:01
Advice for Women Considering Change

23:55
Final Thoughts and Reflections

🍋 Apply for my 1:1 private coaching program: HERE 

🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE

🌴 Get instant access to the Rooted Method today! Learn more HERE

🍿 Let's be IG friends: @eatmorewithjulia