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

In this episode, Julia and Lauren Sudbey discuss the unique challenges faced by nurses, particularly those in shift work, and how to navigate health and wellness in this demanding profession.  Lauren shares her journey from nursing to coaching, emphasizing the importance of nutrition, self-care, and mindset in maintaining energy and preventing burnout.  They explore practical strategies for meal p...

In this episode of the More Mindful podcast, Julia discusses the complexities of weight management, muscle gain, and the often misleading nature of the scale. We discuss TWO alternative ways to measure the impact of your new habits and inputs so you can see if you're on the right track! She emphasizes the importance of understanding that daily fluctuations in weight can be attributed to vario...

In this episode of the More Mindful podcast, Julia interviews Lexus Gordon , a macro coach and nutrition expert, about her transformative journey from macro tracking to intuitive eating.  Lexus shares her struggles with disordered eating, the impact of societal pressures on body image, and how she discovered the power of macros.  If you’ve ever looked at someone who “seems to have it all together”...

In this episode of the More Mindful podcast, Julia explores the transformative power of personal development, focusing on the importance of understanding excuses and ownership in achieving our goals.  She emphasizes the need for a clear vision of our 'why' ( and hey by the way, you can get help with inside the Eat More Membership today - learn more ) to combat the natural tendency to mak...

In this episode, Julia interviews Ruth Maleski about nutritional periodization.  Ruth shares her journey in fitness and nutrition and how she discovered the concept of nutritional periodization. They discuss the importance of understanding maintenance, fat loss, and surplus phases in achieving fitness goals. They emphasize the efficiency and mental health benefits of nutritional periodization, as...

In this episode, Julia shares her personal journey of body acceptance and the complexities of dieting... especially in the context of preparing for her wedding (that JUST happened on Saturday, October 5!!!). She discusses the challenges of prioritizing weight loss amidst life changes and social events, emphasizing the importance of understanding your ' why ' behind dieting.  Julia reflec...

In this episode of the More Mindful podcast, Julia shares her personal journey of being diagnosed with ADHD as an adult.  She discusses the common misconceptions surrounding ADHD, particularly in women, and the challenges she faced in self-management and time management as a self-employed entrepreneur.  Julia emphasizes the importance of coping mechanisms, behavioral therapy, and the potential for...

In this episode of the More Mindful podcast, Julia  discusses the importance of mindset and accountability in achieving personal goals, particularly in the context of weight loss and changing your body! She emphasizes that individuals do not have to do anything they don't want to do, but they should consider what they truly want and how to align their actions with those desires.  Julia introd...

In this episode, Bailey shares her experience of balancing multiple priorities as a working mom and offers insights on setting realistic goals and prioritizing self-care. She emphasizes the importance of being honest with ourselves and setting achievable goals, rather than striving for perfection.  Bailey also discusses the shift in her beliefs about health, realizing that it's not just about...

In this episode of the More Mindful podcast, Julia discusses the universal experience of discomfort and its role in personal growth.  She emphasizes the importance of embracing discomfort, anticipating challenges, and preparing for them to achieve desired goals. Julia also highlights the significance of community support and the environment in fostering growth, encouraging listeners to surround th...

In this episode, Julia discusses how to prevent the scale from going up and the importance of fair expectations in weight loss, including how  "A new low on the scale is usually a preview of what's to come when you stay the course." She explains why daily weigh-ins are irrelevant and how the scale is not a measure of fat loss in the short term - but instead, how to use your daily we...

In this episode, Julia interviews her 1:1 client Georgia, who has been diagnosed endometriosis since middle school. They discuss Georgia's journey with the condition, the impact it has had on her life, and how she manages it. Endometriosis is a common - yet often misunderstood - condition, so this episode serves as a way to highlight what the experience has been like for one person, to hopefu...

In this episode, Julia dives into her journey of becoming an early riser, sharing the challenges and strategies that helped her transition from waking up late to consistently starting her day at 7 AM. Julia emphasizes that waking up earlier is a choice, not a fact, and explores the importance of mindset in making this change. She introduces the concept that the belief "I can't wake up ea...

In this conversation, Julia and Kaylin discuss the concept of balance in health and fitness, specifically focusing on surviving the weekend. If you're someone who says "I'll just start over again on Monday"... this is the episode for you!! A big piece of this episode is how to build a lifestyle - including the weekends - that support the goals you have for the future (and where...

What are you making your weight on the scale MEAN? What is the story you tell yourself when you get on the scale and it’s not what you expected? What are you saying to yourself in these moments? In this episode, I coach you through this moment and the SIX THINGS that I want you to come back to if you've ever been in her shoes… This episode was inspired by a real life client who stepped on the...

Quick note: The audio for this episode is a little glitchy (which sucks!!) BUT the episode is so worth the listen so I couldn't bear to not share it with all of you, and I hope you'll still hit play!! Have you ever wondered if you still need to care about whole foods if you’re tracking macros? Lots of diets like Whole30, Noom, and Weight Watchers assign value to “good and bad foods” enco...

This episode is THE episode that had to be first. I wanna tell you WHY you must eat more than you think.  I'm gonna kinda walk you through two different reasons, two different frameworks for why eating more is going to help you eat less and why eating more is going to help you have fewer moments of self sabotage and not feel as out of control around food.  The first is mental and it's ba...

In this episode, I discuss the 5 specific habit changes that have made the BIGGEST difference in my mind, body, and health in the last three years (while I’ve lost nearly 20 lbs!) - I will walk you through how and why these things made a difference for me (including some of the science!!) I also open up about my 15 years of misery starting in grade school with body image struggles and unhelpful be...

In this episode, we discuss how mindset is where action really begins. Kayla Torres , nutrition coach, life coach & friend of mine, joins as our first guest! If you want to understand mindset and motivation and how to change not just your habits around food, but also change the way you look at your life and obstacles you face, this episode is for you.  We get into:  all or nothing thinking see...

Do you feel like everything in health is SO confusing? One guru is telling you to never do cardio and another is telling you that cardio is the fountain of youth?  If you are feeling SO over the black and white health rules (the ones that promise you'll get everything you've ever wanted, and yet, you still don't have the results you really want)… you’re in the right place.  The More...