Explore every episode of the podcast Losing Weight without Losing Your Mind (formerly the More Mindful Podcast)

You’re the person everyone relies on. You show up at work, for your family, for your friends. You know exactly what you “should” be eating. So why can’t you rely on yourself when it comes to food?

In this episode, I share a breakthrough from a client who wanted multiple desserts every night. Eight weeks into coaching, we finally figured out why, and it had nothing to do with sugar or willpower.

If you’ve been calling it a willpower problem, a motivation problem, or “just how you are,” this episode is going to challenge that.

Inside, I walk you through the three things my clients start doing that change how they show up with food without it feeling like a full-time job.

In this episode:

• Why “I just need to be more consistent” might be the wrong goal to chase
• The client who was sure she had a sugar problem, and what we found instead
• Why the last 24 hours have so much more power over you than the last 24 days (and that's not good!!)
• Small shifts you can try before you even finish listening

Mentioned:

• The episode on the two “personalities” in your brain (listen here)
• Shift to Shed 1:1 private consistency coaching (apply here or send me a DM)

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

Go behind the scenes of a recent 1:1 client kick-off call with Julia and hear about what her new client uncovered in just 30 minutes about her relationship with food as it relates to 

• past macro coaches
• her mom's relationship to food
• the way she was raised

This client's mic drop moment: "I thought intuitive eating didn’t work for me. But it wasn’t intuitive eating. It was everything else going on, and how I approached it."

If you're wondering if shifting your beliefs could actually help YOU... this episode is the place to start. 

The reel about the What the Hell Effect mentioned: here

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

[if you're listening with kids, I do use the F-word one time in this episode]

You want to lose weight. You want better habits. And yet you keep saying "screw it," "I'll start again Monday," or "this is just too hard." Why?

Julia shares an analogy of the TWO extreme versions of you that run the show when it comes to food. 

Neither of them is actually you, and neither is getting you what you want.

If you're an all-or-nothing thinker, you've probably been cycling between these two for years, and that's exactly why food feels so exhausting.

In this episode:

• How diet culture set you up to feel like a crazy person around food 
• Why your brain craves predictability, and how that drives you to create food rules
• The backwards promise of food rules: why they actually increase decision fatigue
• The hallmarks of both toxic voices in your head & why you keep switching between them
• Why the solution is finding the version of you in the middle, where eating feels like common sense

Mentioned in this episode:
The Great Millennial Diet Culture Crisis: Listen here

Join the October Shift to Shed Challenge: 

October 19–21 (Monday through Wednesday). In three days, Julia unpacks how to change the beliefs keeping you stuck in extremes so you can sit down at a table full of burgers and pizza and simply decide what you want. 

Use code PODCAST for 50% off. Sign up here

Questions? DM Julia on Instagram @eatmorewithjulia.

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

Have you ever told yourself "I'm going to try to eat more protein this week" and then hit Friday feeling like you let yourself down again?

In this episode, Julia shares an insight from a recent journaling prompt about past accomplishments. 

When she looked back at the moments she felt most proud of (running a marathon, earning a promotion, becoming #1 on her corporate sales team, and the weight loss season that became the foundation of Eat More with Julia), every single one had 1 thing in common - and she's sharing it with you.

In this episode:

• Why "I'm going to try" is a red flag, and the one question to ask every time you catch yourself saying it
• The difference between being goal-obsessed and being goal-specific
• How Julia built support systems around her biggest wins, and why she couldn't have done it on willpower alone
• Why overloading your week with expectations guarantees you'll feel disappointed by Monday afternoon
• How to swap "why isn't this easier for me?" for "who do I get to become?"

Your homework: For the next seven days, notice every time you say "I'm going to try to…" Pause and ask yourself: What am I specifically doing to make this happen? Bonus points if you recruit your partner or kids to catch you.

Join the Shift to Shed Challenge: Julia's free 3-day live event is back! 

She'll walk you through how she helps clients rewire their beliefs about themselves, food, and their circumstances, so the habits they want finally feel doable, without constant willpower or negotiating with themselves. Sign up below!

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

Have you ever thought, "I just need it to click"? Like... you're waiting for the moment when eating well stops feeling like so much work. 

In this episode, I share a coaching conversation with a 1:1 client who was stuck in exactly that place. What we uncovered about what "clicking" actually means changed how she measures her progress, and it might change how you measure yours.

We talk about the awkward stage between knowing what you want to change and having it feel automatic. 

We also cover why that stage makes so many women want to quit, and what my daughter learning to crawl taught me about why progress sometimes seems to slide backward. 

By the end, you'll have a new way to tell whether your effort is actually working, even when it doesn't feel easy yet.

In this episode:

• The hidden story behind "I'm waiting for it to click"
• Why your beliefs are shaping every food decision you make
• The messy middle, and why it's a sign you're on the right track
• A simple shift in what you pay attention to that keeps you motivated when it still feels hard

The Shift to Shed Challenge is happening live this week, and it's free. 

Join us to rewire the beliefs you hold about yourself, your circumstances, and food, so that losing weight and keeping it off doesn't take so much effort. Replays are available for 7 days. [Sign up here: https://www.eatmorewithjulia.com/shift-to-shed-the-challenge]

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, I tackle the fear that keeps a lot of people from ever hiring a coach — and share what actually happened when one of my clients hit a hard moment mid-week, pint of Ben and Jerry's in hand, with the spoon dug in. 

It's not the story you'd expect for a "weight loss win."

If you've ever hired a coach and then still messed up and thought "wtf?" ... this episode will revolutionize how you set your expectations for yourself. 

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

Everyone in the weight loss and fitness space keeps telling you the same thing: get a system, and everything else falls into place. The perfect meal prep. The perfect macro split. The perfect workout program.

So why does it keep not working for you?

In this episode, I share a hot take I didn't even realize I believed until becoming a mom — If you've ever found the "perfect" plan and still couldn't stick with it, this one's for you.

Mentioned in this episode:

• The Shift to Shed Challenge — [SIGN UP HERE]
• DM Julia @[eatmorewithjulia]

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

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 time
• Why this contradiction is what keeps you cycling between "eating clean" and "I deserve this"
• A real client story: how rewiring this conditioning shifting everything
• Why beliefs have to shift before behaviors can... and why another diet, another macro plan, or even intuitive eating can't fix a belief problem

Mentioned in this episode:

• The Shift to Shed Challenge — a free 3-day event coming up on September 15,16,17th

🍋 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 saying
• There's a specific cognitive distortion your brain runs on you without you noticing, and it's why you keep failing before you *actually* failed
• Why the fear that something will stop working is often the exact thing that makes it stop working
• The short-term tool I give all my clients to catch this pattern before it turns into a self-fulfilling prophecy

If 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.

🍋 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 part
• The fix isn't fearlessness (you can't escape the fear of the unknown) but there is something that can give you relief
• TLDR: 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 out

If 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

🍋 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. 

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 it
• The Valley of Despair: why real change feels worse before it feels better, and why so many women quit right before the breakthrough
• Why 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 works
• How to build a "bridge of belief" so a new identity feels real, instead of like gaslighting yourself
• Real client stories — from a 50th-birthday reset to a plateau broken by doing less, not more

This is the belief-before-behavior work behind everything I teach inside my program, because the body doesn't change until the beliefs do.

PS. For those following closely, The Rooted Method is now the Shift to Shed Method. New name, new energy, same life-changing transformations.

🍋 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

🍋 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.

🍋 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.

🍋 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 thinking

Katie 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 Foods

One 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 Worthiness

Maybe 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 Satisfaction

Katie 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 Work

Katie 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 self

I 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 listeners

For 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.

🍋 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

🍋 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

🍋 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.

🍋 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.

🍋 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.

🍋 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 update
02:04 Dealing with Monday morning frustration and comparison
03:55 The importance of managing your mind and beliefs
06:04 Announcing the free masterclass on belief systems
06:49 The role of beliefs in sustainable weight loss
08:01 Sharing her private podcast and upcoming episodes

🍋 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. 

🍋 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 weight
• How she built a challenge around consistency instead of perfection
• The problem with extreme “all or nothing” health plans
• How curiosity, mindfulness, and small habit shifts create lasting change

If you’ve ever felt stuck between wanting results and not wanting to burn yourself out, this episode is for you.

🍋 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!!

🍋 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.

🍋 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.

🍋 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!

🍋 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 coming

what 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.

🍋 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

🍋 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:

🍋 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.

🍋 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 Resolutions

Tune in to reflect on your values, reconnect with your vision, and take one small step closer to the person you’re becoming.

🍋 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.

🍋 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. 🌿

🍋 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

🍋 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 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 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

🍋 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.

🍋 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.

🍋 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-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 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

🍋 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 

🍋 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 starts
• Keeps “starting over” because life gets in the way
• Knows what to do but can’t seem to make it stick

This 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 here

When your choices align with your values, weight loss stops feeling like another full-time job.

🍋 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.

🍋 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 seen
• The metabolic mystery of gaining the weight during pregnancy
• Why establishing therapy BEFORE baby arrives is non-negotiable
• The dangerous "open season" mentality around pregnancy eating
• How movement practice prepares you for labor decisions you can't imagine yet
• The difference between "pain" and "struggle"—and why knowing it matters

Whether 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 Lisa

Lisa 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.

🍋 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 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 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]

🍋 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 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 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!

🍋 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.

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia