Julia Lynch

The Rooted Method: Summer 2026

Health EN ↓ 14 episodes

Private podcast for participants of the Rooted Method

Author

Julia Lynch

Episodes

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...