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

Epizody

• S3, E27: Are sweets really ever necessary in your diet? 19.05.2026 8min

  Are sweets necessary? Maybe not for survival... but what about for a healthy relationship with food? In this episode, Julia explores how labeling foods as “unnecessary” can quietly create shame, scarcity, and obsession around eating. Through a real client coaching moment, she invites you to rethink what “necessary” actually means and whether allowing fun foods might be an essential part of feeling balanced, satisfied, and free around food. 🍋 Apply for my 1:1 private coaching program: HE...
• S3, E26: I'm a 75 Hard Hater... And I'm Doing It Anyway (Sorta) 12.05.2026 27min

  Julia is talking all about her postpartum “75 Rebuild.” After deciding traditional 75 Hard doesn’t fit her definition of sustainable health, Julia created her own version: realistic habits, flexible structure, and goals that actually make sense for this season of life. She shares: Why she’s focusing on gaining muscle instead of losing weightHow she built a challenge around consistency instead of perfectionThe problem with extreme “all or nothing” health plansHow curiosity, mindfulness, and sm...
• S3, E25: How Courtney Transformed Her Health, Tackled Emotional Eating, and Lost 12 lbs in 2025 (Client Story) 28.04.2026 44min

  With the Eat More With Julia Mother’s Day Giveaway running April 28–May 4, 2026 (winner will be announced May 10), it felt like the perfect time to bring back this incredible episode as a re-air: After gaining 50 lbs in a short period of time and facing a bout of depression, Courtney struggled with where to start in her health journey. She desired weight loss in the long run, but more than anything, she first wanted to feel so confident in her health habits and relationship to food as someon...
• S3, E24: Running and weight loss are a terrible combo & here's why with Chelsea Schmidt (GUEST) 21.04.2026 42min

  If you’ve ever thought, “I should start running to lose weight,” this episode is for you. Today, I’m joined by nutrition coach and runner Chelsea Schmidt to talk about the messy middle of trying to balance running and weight loss and why so many women end up feeling stuck, exhausted, or constantly hungry instead. We get into the beliefs most people don’t question, the patterns that quietly backfire, and the small shifts that can completely change how running feels in your body. This isn’t a...
• S3, E23: How to stop making dieting your personality (ROOTED METHOD TAKEOVER, WEEK 13) 14.04.2026 15min

  What happens when weight loss stops being the main character of your life? In this final installment of the Rooted Method Takeover, we’re diving into how to stop making dieting your personality and start living like the healthy person you’ve been working toward all along. If you’ve ever felt stuck chasing the scale, obsessing over progress, or wondering “what now?” after weight loss, this episode is your roadmap to transitioning into a sustainable, fulfilling lifestyle. This episode is about ...
• S3, E22: The missing ingredient to get and STAY motivated (ROOTED METHOD TAKEOVER, WEEK 12) 07.04.2026 12min

  The Rooted Method Takeover continues with uncovering the missing ingredient when it comes to not just getting motivated but actually staying motivated. Because if you’ve ever felt stuck in the cycle of start strong → lose steam → start over you’re not the problem… you’re just missing a key piece. This conversation will shift the way you think about motivation, consistency, and the choices you make on a daily basis especially on the days you don’t feel like showing up. Inside, we e...
• S3, E21: Avoiding setbacks is setting you back (ROOTED METHOD TAKEOVER, WEEK 11) 31.03.2026 15min

  In week 11 of the Rooted Method Takeover, Julia is flipping the script on setbacks because spoiler alert: they’re not the problem. If you’ve ever felt like one “bad day” means you’ve completely fallen off track, this conversation is your reminder that progress was never supposed to be perfect. We’re talking about: why regression is actually part of the process (yep, even for the most “disciplined” people) how to spot the signs that a setback might be coming what to do instead of hitting...
• S3, E20: Is emotional eating the reason you can’t stick to a diet? (ROOTED METHOD TAKEOVER, WEEK 10) 24.03.2026 14min

  Welcome to Week 10 of the Rooted Method Takeover where Julia dives into one of the most common (and misunderstood) challenges in any health journey: emotional eating. If you’ve ever felt like you “know what to do” with food but still can’t seem to stay consistent, this episode is for you. Because the issue might not be your meal plan, your macros, or your willpower. It might be how you’re using food to cope. In this episode, Julia breaks down her 5-step awareness and action framework to help ...
• S3, E19: How to plan so that you actually STICK to the plan (ROOTED METHOD TAKEOVER, WEEK 9) 17.03.2026 12min

  In week nine of the Rooted Method Takeover, Julia introduces a shift that changes the way you think about planning altogether. Because the real problem usually isn’t motivation, willpower, or even knowledge. It’s something much more subtle that most people never learn to look for. This episode marks the beginning of Phase 3: Healthy Person Integration, where the focus moves beyond what to do and into how to actually make those choices work inside your real life. The messy life. The unpredicta...
• S3, E18: What's missing from your weight loss journey if you're always losing momentum after a fresh start with Shay Gottsacker (GUEST) 10.03.2026 46min

  Why does weight loss feel easy to start… but so hard to sustain? In this episode, Julia chats with nutrition and mindset coach Shay Gottsacker to unpack what’s often missing from weight loss journeys when motivation fades after a fresh start. Together, they explore why willpower and quick bursts of motivation aren’t enough for lasting change and how identity transformation is the key to building consistency that actually sticks. Instead of constantly restarting, Shay shares how shifting the w...
• S3, E17: How less exercise led to more confidence in 2025 with Kayla Torres (GUEST) 03.03.2026 58min

  In this episode, Julia and Kayla Torres dive into the real meaning of consistency and why it has more to do with effort than perfection. Together, they unpack the pressure to “have it all figured out” and reframe growth as a series of small, intentional steps guided by your core values. From building habits that actually stick to redefining self-care as a foundation (not a luxury), this conversation explores how consistency becomes sustainable when it aligns with who you truly are. Julia and ...
• S3, E16: Change your environment and trick yourself into being more successful (ROOTED METHOD TAKEOVER, WEEK 8) 24.02.2026 9min

  In week 8 of the Rooted Method Takeover, Julia dives into one of the most overlooked drivers of personal growth: your environment. If you’ve ever felt stuck trying to follow a rigid plan or force yourself into habits that don’t feel sustainable, this conversation will challenge you in the best way. Julia shares why true change isn’t about restriction or willpower, but about autonomy, choice, and setting up your surroundings to support the person you want to become. The simple shift that mak...
• S3, E15: You don't need macro tracking, but here's why you may want it (ROOTED METHOD TAKEOER, WEEK 7) 17.02.2026 13min

  Are macros the key to weight loss… or just one piece of the puzzle? In this episode, Julia breaks down how macros fit into the Rooted Method and why mindful eating always comes first. While macro tracking can be a powerful tool for understanding portion sizes, food combinations, and overall nutrition, it’s not meant to control your life—or your plate. Julia shares her personal journey with macro tracking and explains how it can serve as a short-term learning tool rather than a lifelong commit...
• S3, E14: What should I be eating to lose weight? (ROOTED METHOD TAKEOVER, WEEK 6) 10.02.2026 13min

  In this episode of Losing Weight Without Losing Your Mind, Julia shares a flexible approach to weight loss that prioritizes both nutrition and enjoyment. She explains why emotional satisfaction is often overlooked and why restriction can make progress harder to sustain. Julia breaks down the role of calories in weight loss while emphasizing the importance of mindset and intentional choice. She introduces a simple four–food group framework to help listeners identify healthy foods they love, fo...
• S3, E13: How do I know how much to eat without tracking calories? (ROOTED METHOD TAKEOVER, WEEK 5) 03.02.2026 14min

  Are you actually eating enough? In this episode, Julia breaks down one of the most overlooked reasons people struggle with weight loss and maintenance: under-eating and ignoring the body’s natural signals. Rather than focusing solely on numbers, calories, or macros, Julia explores how learning to listen to hunger cues and practicing mindful eating can completely change your relationship with food. She shares how emotional eating, rushing meals, and disconnecting from your body can sabotage pr...
• S3, E12: THIS is the real reason you feel so out of control around food all the time (ROOTED METHOD TAKEOVER, WEEK 4) 27.01.2026 15min

  In this episode, Julia dives into the concept of eating on purpose and what it really means to build a healthy, sustainable relationship with food through The Rooted Method. She challenges the idea that weight loss should always be the primary goal and invites listeners to explore whether that pursuit is actually supporting their well-being. (If this question resonates, be sure to check out this episode from earlier this season) Julia unpacks how diet culture and societal pressure distort our...
• S3, E11: Stop making excuses on your weight loss journey with Kim Ritter (GUEST) 20.01.2026 44min

  We all have excuses. The question is… which ones are actually holding you back? In this episode of Losing Weight Without Losing Your Mind, Julia is joined by fellow nutrition coach Kim Ritter for a candid conversation about the stories we tell ourselves on our health and weight-loss journeys. From “life is too busy” to chasing perfection, they unpack why excuses aren’t always the enemy but ignoring them might be. Kim shares the pivotal moments that led her from a corporate career into coachin...
• S3, E10: From secret eating to losing 70lbs | why perfection is killing your weight loss success with Kristin Wyatt (GUEST) 13.01.2026 55min

  Weight loss doesn’t have to be complicated—especially for moms. In this episode, Julia sits down with macro coach Kristen Wyatt to break down a simpler, more sustainable approach to weight loss for women who are juggling motherhood, work, and everything in between. Kristen shares her personal journey into coaching and explains why eating more, not less, is often the missing piece for lasting results. They talk candidly about the mindset shifts moms need to stop starting over, the role of acco...
• S3, E9: You’re not running enough experiments on your weight loss journey (ROOTED METHOD TAKEOVER, WEEK 3) 06.01.2026 13min

  What if the key to lasting weight loss isn’t more rules… but more curiosity? In this episode of Losing Weight Without Losing Your Mind, Julia invites you to rethink the way you approach health and change. Instead of chasing perfection, she explores a more flexible, personalized path built on awareness, trust, and small intentional shifts. This conversation encourages reflection, experimentation, and a deeper look at what actually supports you on and off the scale. Take the Weight Loss Quiz: h...
• S3, E8: You’re thinking about discipline the WRONG way & it's sabotaging your results (ROOTED METHOD TAKEOVER, WEEK 2) 30.12.2025 13min

  In this episode of Losing Weight Without Losing Your Mind, Julia redefines what discipline really means and why it doesn’t have to feel restrictive, rigid, or miserable. She challenges the traditional, external view of discipline and introduces a more sustainable, values-driven approach rooted in self-advocacy and personal alignment. Julia shares the foundation of the Rooted Method, a framework designed to help you build discipline that actually supports your life instead of fighting against ...