Losing Weight without Losing Your Mind (formerly the More Mindful Podcast)

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...

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 health...

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 mo...

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...

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...

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 char...

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...

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-n...

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...

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...

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 mig...

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, t...

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. Boo...

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 conversa...

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...

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...

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 hypersens...

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 ex...

Grab the *FREE* worksheet that goes with this episode!!! In this episode of the More Mindful podcast, Julia reflects on the importance of setting realistic goals for the upcoming year. She introduces the RPECO framework , a method designed to help individuals take ownership of their thoughts and choices, ultimately leading to better outcomes.  Julia discusses the significance of perception in shap...

In this episode, Julia interviews Mandy Casey, a life coach and entrepreneur, who shares her journey from corporate America to life coaching. Mandy discusses her personal experiences with self-doubt and imposter syndrome, emphasizing the importance of self-awareness and the need for women to embrace their worth. The conversation explores the roots of imposter syndrome, how it manifests in various...

In this episode, Julia delves into the science behind weight loss, focusing on the importance of understanding caloric deficit and the role of alcohol in fat loss.  She explains how alcohol can impact hunger hormones, sleep quality, and overall appetite management, providing listeners with strategies to navigate alcohol consumption while pursuing weight loss goals.  The conversation emphasizes the...

In this episode of the More Mindful podcast, Julia speaks with Sarah Kraus , a franchise owner of House of Colour, about the transformative power of color analysis and its impact on self-perception and inner beauty.  Sarah shares her journey as a fourth-generation entrepreneur and how she found her calling in helping others discover their unique beauty through color. The conversation delves into t...

In this episode of the More Mindful podcast, Julia discusses her Consistency Protocol formula for preparing the brain for consistency in NEW habits and behavior change. She teaches you how neuroplasticity works and how our brains are wired for automatic processes if you don't prepare for change with intention. Julia outlines five actionable steps to prime the brain for change - that you can d...

In this episode of the More Mindful podcast, Julia and Emily discuss their personal journeys with ADHD, the challenges of entrepreneurship, and the importance of finding balance in health and fitness. Emily shares her transition from being a kindergarten teacher to a marketing coach and ADHD coach, emphasizing the need for effective marketing strategies tailored for individuals with ADHD. They exp...

Spoiler alert: even if you feel SO busy... you can find consistency! And I have proof!! In this episode of the More Mindful Podcast, Julia speaks with her client, Monica about her transformative health journey, who's fou  Monica, a busy mother of three, shares her struggles with yo-yo dieting and her journey to finding exercise that she could enjoy and truly be consistent with.  They discuss...