Julia Lynch
The Rooted Method: Summer 2026
Private podcast for participants of the Rooted Method
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Episodios
Lesson 14: How to stay flexible but prepared (Obstacle Anticipation) 10.07.2026 8:22
What's Covered: Anticipating friction in future events Preparing for friction and making a realistic plan Why motivation is hard Using future self thinking (tomorrow me & the today and tomorrow filter) to summon motivation
Lesson 13: Emotional Eating (The Craving Wave) 10.07.2026 9:38
What's Covered: Emotional Eating Cycle Unconditional Permission to Eat Surfing the Urge
Lesson 12: Tracking imperfectly but successfully (B+ Tracking) 08.07.2026 7:18
What's covered: What is B+ Tracking Why is it helpful? Step-by-step example of B+ tracking Reminders when you do it
Lesson 11: How to hit your macros (Pre-logging macros) 08.07.2026 7:13
What's covered: What is pre-logging How to approach pre-logging The benefits of pre-logging
Lesson 10: Tracking macros 08.07.2026 9:47
What's covered: Macros 101 Tracking versus food rules Fats vs. carbs when setting your macros Scale weight fluctuations Walkthrough of the Macro Calculator will be in a BONUS video but goes with this lesson! **note: I call this the 8th lesson in this episode, but it's actually 10th :)
Lesson 9: What foods should you be eating & how to do it mindfully (The 4 Food Groups) 08.07.2026 9:33
What's covered: Choosing your 4 food groups What is nutritional dense food? What is mindful eating? 5 tools within mindful eating + 6 mindful eating tactics
Lesson 8: How to diagnose your hunger, including in a diet (Hunger Check) 08.07.2026 10:22
What's covered: Hunger Check web What makes it easier to be in tune with hunger? How to approach hunger in a diet
Lesson 7: Metabolism truths & eating enough (Total Daily Energy Expenditure, TDEE) 05.07.2026 9:30
What's covered: Intro to Metabolism Metabolic range TDEE Hormones & appetite
Lesson 6: Building consistently satisfying meals with these 7 levels (The Satisfaction Stack) 05.07.2026 8:10
What's Covered: The Satisfaction Stack tool
Lesson 5: Understanding hunger first, without macros (Hunger Scale) 05.07.2026 7:25
What's covered: How to "listen to your body" The Hunger Scale The Minnesota Starvation Experiment
Lesson 4: The mean girl in your head (The Story Audit) 05.07.2026 9:15
What's covered: Thoughts -> results flow The Story Audit Tool Emotion Wheel
Lesson 3: Figuring out what will finally work for you (Experiment Loop) 05.07.2026 8:25
What's covered: Experiment Loop Tool Evidence Log IEK Framework
Lesson 2: Making decisions without needing discipline (Core Values) 05.07.2026 8:58
What's covered: Core Values Choice point framework Today and Tomorrow Filter Tool
Lesson 1: Welcome Message & Beliefs Before Behaviors 03.07.2026 8:40
Covered inside: Introduces the core concept: beliefs before behavior — every action starts with a thought, so lasting change means shifting beliefs first, not just building habits/trackers Explains that repeated thoughts become beliefs, and beliefs often become "stories" that feel like facts but aren't Walks through the 5-level story-to-result flow : Fact → Story → Feeling → Decisio...
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