Lose Weight Mindfully | weight loss, mindful eating, healthy recipes, emotional eating, boost energy

Do you constantly find yourself dropping a TON of money just to eat healthy and stay fit? Been there, done that! Eating healthy shouldn’t mean breaking the bank, and today we’re diving into how to lose weight on a budget! In today’s money-saving episode, I’m sharing 7 actionable tips that helped me lose 65 pounds as a broke college student and still help me now as a mom of two. From knowing the be...

Ever wonder why you keep bouncing back between dieting and overindulging? Oh boy, I've been there! Today, we dive right into the juicy stuff—weight loss tips that don’t require counting calories! We're tackling the 5 essential questions you need to ask yourself before eating to make weight loss simple, sustainable, and empowering. These questions helped me lose 65 pounds and keep it off fo...

SURPRISEEE!! 🎉 Did you catch the MAJOR update we just announced? Tune in to find out all the details!

Welcome to another episode of The Mindful Nutritionist Show! Today, I’m joined by one of my favorite experts in nutrition and sustainable weight loss, Dr. Adrian Chavez . Dr. Adrian Chavez is the host of the top-ranked Nutrition Science Podcast and a nutrition expert known for breaking down complex science into actionable, no-nonsense strategies. In this episode, we’re diving into: Why a calorie d...

Happy New Year and welcome to Episode 50 of The Mindful Nutritionist Show! Can you believe we’ve made it to 50 episodes? I’m so proud to celebrate this milestone with you as we kick off 2025—a year full of possibilities and opportunities to feel your BEST! If you’re ready to make this year the one where you simplify your weight loss journey and actually enjoy the process, this episode is for you!...

SHE’S HERE! The last Mindful Nutritionist episode of 2024! You know what that means…I’m spilling the tea about what worked and what didn’t this year, both in my business, health goals, AND my personal life! In this episode, you get a backstage pass to the highs, lows, and downright unforgettable moments of 2024. Whether it’s celebrating victories or finding strength in setbacks, I’m covering it al...

Have you ever heard of selecting a personal word of the year? It's like having a roadmap to steer you through your year. Maybe you've even tried it yourself, with words like fitness, peace, or relationships. But, have you ever considered choosing a word of the year for your weight loss journey? This year, I did this exercise with my ladies inside Mindful Weight Loss Academy, and it completely tran...

In today's heartfelt episode, I am beyond excited to share a deeply personal and emotional conversation I had with my dad, Dr. Franklin Gaylis. I brought him on the podcast to open up about his experience as a parent navigating the complexities of supporting a child—me—through severe health issues, including my own battle with obesity and an eating disorder. We dive into the unique parent-child dy...

Get ready because 2025 is right around the corner! And you know what that means…the holiday season is upon us. But before you start stressing out, I want to let you in on a little secret. I have 5 very simple steps to help you navigate the holiday season so that you can feel amazing without giving up on the things you love. Forget about all the stress and weight gain that usually comes with this t...

In this week’s episode, I’m sitting down with Lauren Balterman, a therapist and coach with over 13 years of experience helping people transform their lives from the inside out. We’re diving deep into how to tackle those pesky core beliefs that hold us back—especially when it comes to weight loss. Lauren shares how techniques like cognitive behavioral therapy (CBT), Internal Family Systems, and neu...

Do you find yourself stressing about food and feeling like you need to “get back on track” after Thanksgiving? You’re not alone! In this episode, I’m sharing 5 essential tips to help you navigate Thanksgiving and the holiday season while reaching your weight loss goals. These simple strategies will empower you to enjoy the holidays without sacrificing the foods you love or feeling like you have to...

On today’s episode, I’m joined by a former Mindful Weight Loss Academy client named Nicole who’s sharing the secrets to losing 15 pounds and breaking free from diet culture, especially when you’ve been victim to the scale and counting macros forever. Nicole opens up about always being on the dieting rollercoaster, losing and gaining the same 15 pounds, to finding a sustainable and confident approa...

Do you feel out of control around food during the holidays? You're not alone! If the holiday season (especially from October to December) has you feeling like a prisoner to holiday food (I’ve been there too), then this episode is for you! In today’s episode, I’m sharing my 5 essential tips on how to mentally prepare for holiday eating so you can find balance between enjoying indulgent holiday meal...

In today's episode, we're cozying up with Dr. Leona, who's here to unpack her incredible story from military to wellness warrior. With a past speckled with weight struggles and health hurdles, she's cracked the code on caring for our bodies down to the cellular level. Our conversation is filled with powerful breakthroughs of weight struggles, the importance of self-love in weight loss, and so much...

If Halloween candy like Reese's and Kit Kats are already calling your name, this episode is for you! I’m sharing 7 tips to enjoy Halloween without binging—plus what to do if you go overboard. No more binging, sneaking Twix late at night, or feeling like you can’t stop after just one. You’ll learn how to set mindful intentions with your favorite treats, repurpose leftover candy into healthier optio...

Today we have a very special episode! I am joined with Emily Timm the Endocrine Nutritionist talking all about how plant-forward diets can support your weight loss and why everything you thought about protein could be wrong. From growing up around family health challenges to tackling her own, this dietitian has stories that’ll make you rethink everything you thought you knew about food.  We’re get...

The term “self-love” gets thrown around a lot, but did you know it’s the key to losing weight and keeping it off for good? In this episode, I’m sharing 3 transformative steps to help you break free from negative self-talk, embrace self-compassion, and love yourself to a healthy weight. Discover how self-love played a pivotal role in my 65-pound weight loss journey—and how it can do the same for yo...

How many times have you chased someone else’s version of what “fitness” should look like instead of paying attention to your own body’s signals? Or procrastinate your weight loss journey because you didn't know what you needed to do? On today's episode, I’m sitting with one of my favorite personal trainers, John Noel, about losing fat and up-leveling your fitness routine without falling victim to...

How many times have you sworn you'll eat perfectly during the week, but then spend the weekends eating and drinking everything in sight and then have to “start over” again on Monday? *Been there, done that!* If you struggle with things like eating perfectly all week then going off the rails on the weekend, or trying to eat healthy at a BBQ then go into F it mode and eat everything, or waking u...

Are you sick of obsessing over how many calories you consumed? Then it’s time for a change. Imagine every time you reach for a snack, you remember to make a positive addition to your plate instead of cutting out your favorite foods. Join me as I chat with health coach Ashley Carlotta, who transformed her own weight struggles into a mission to help others achieve healthier, more balanced lives. Ash...

Are you a new mama or on your postpartum journey? This episode is for you!  I’m bringing you another real talk with Jackie episode about my own postpartum weight loss journey! I’m sharing exactly what I’m doing right now to lose the “baby weight” and how I’m breaking free from the "bouncing back" diet culture era. In today’s episode, I’m sharing the exact four things I’m doing to get bac...

Menopause is something we as women will all experience at some point and to say we’re dreading it is an understatement. It brings unwanted hormone craziness and can make losing weight that much more difficult (and who needs that)! Today I’m talking to Dr. Manna, a functional medicine doctor who specializes in midlife health and is here to put your mind at ease. We dive deep into the often misunder...

I can’t believe today is already Labor Day and I know, for many of us, this busy long weekend can feel like a hurdle in our weight loss journey.  Even if it’s not a long weekend, it can be a busy season at work, getting the kids ready for back to school, or sometimes even all three at once! Life gets busy, especially for us moms, making it hard for us not to place our weight loss goals on the back...

If you’ve been tuning in for a while, you’ve heard me say it time and time again - quick-fix diets just don’t work.  If you want to lose weight and keep it off, mindful eating is the ONLY way to permanently reach your goals.  Today, we’re chatting with Laura Burgos about sustainable, healthy habits that go beyond just looking good. We talk about the importance of having a diet with high-quality pr...

HE’S HERE! I finally gave birth to our beautiful baby boy Ezra Levi Kirschen on July 26th at 3:33 pm! He weighed 8 lbs and 2.4 ounces after spending 40 weeks in my belly. I was flooded with questions in my DM’s about my experience of giving birth this time, so I want to sit down and answer as many questions as possible about how I’m doing postpartum!  In today’s episode, I talk about Ezra’s birth...