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

"It doesn't make sense to start now. I'll wait until things settle down."

If you've said that this fall, this episode is for you.

My client was four months into a super consistent stretch after baby #2. She was strong in the gym and finally eating with intention. Then one upcoming life change made her want to put it all on hold.

I didn't give her a new meal plan or a new workout. I gave her one sentence and one challenge. A few days later, she sent me a message that made my week.

In this episode:

• The sneaky reason "bad timing" feels like such a good excuse
• What the guy who runs past my house every morning can teach you about weight loss
• Why waiting for life to calm down rarely works (ask any mom of teenagers)
• The one sentence I want stuck in your head going into the holidays
• What the word consistent actually means (it's not what you think)
• The 30-day challenge I gave my client, and what happened next

There's still about two months left in 2026. Don't count yourself out.

Work with me: If you want support heading into 2027 with a plan instead of a restart, DM me the word ATTITUDE on Instagram @eatmorewithjulia.

Know someone who's waiting until things settle down? Send them this episode.

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

You’re the person everyone relies on. You show up at work, for your family, for your friends. You know exactly what you “should” be eating. So why can’t you rely on yourself when it comes to food?

In this episode, I share a breakthrough from a client who wanted multiple desserts every night. Eight weeks into coaching, we finally figured out why, and it had nothing to do with sugar or willpower.

If you’ve been calling it a willpower problem, a motivation problem, or “just how you are,” this episode is going to challenge that.

Inside, I walk you through the three things my clients start doing that change how they show up with food without it feeling like a full-time job.

In this episode:

• Why “I just need to be more consistent” might be the wrong goal to chase
• The client who was sure she had a sugar problem, and what we found instead
• Why the last 24 hours have so much more power over you than the last 24 days (and that's not good!!)
• Small shifts you can try before you even finish listening

Mentioned:

• The episode on the two “personalities” in your brain (listen here)
• Shift to Shed 1:1 private consistency coaching (apply here or send me a DM)

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Go behind the scenes of a recent 1:1 client kick-off call with Julia and hear about what her new client uncovered in just 30 minutes about her relationship with food as it relates to

• past macro coaches
• her mom's relationship to food
• the way she was raised

This client's mic drop moment: "I thought intuitive eating didn’t work for me. But it wasn’t intuitive eating. It was everything else going on, and how I approached it."

If you're wondering if shifting your beliefs could actually help YOU... this episode is the place to start.

The reel about the What the Hell Effect mentioned: here

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

[if you're listening with kids, I do use the F-word one time in this episode]

You want to lose weight. You want better habits. And yet you keep saying "screw it," "I'll start again Monday," or "this is just too hard." Why?

Julia shares an analogy of the TWO extreme versions of you that run the show when it comes to food.

Neither of them is actually you, and neither is getting you what you want.

If you're an all-or-nothing thinker, you've probably been cycling between these two for years, and that's exactly why food feels so exhausting.

In this episode:

• How diet culture set you up to feel like a crazy person around food
• Why your brain craves predictability, and how that drives you to create food rules
• The backwards promise of food rules: why they actually increase decision fatigue
• The hallmarks of both toxic voices in your head & why you keep switching between them
• Why the solution is finding the version of you in the middle, where eating feels like common sense

Mentioned in this episode:
The Great Millennial Diet Culture Crisis: Listen here

Join the October Shift to Shed Challenge:

October 19–21 (Monday through Wednesday). In three days, Julia unpacks how to change the beliefs keeping you stuck in extremes so you can sit down at a table full of burgers and pizza and simply decide what you want.

Use code PODCAST for 50% off. Sign up here

Questions? DM Julia on Instagram @eatmorewithjulia.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Have you ever told yourself "I'm going to try to eat more protein this week" and then hit Friday feeling like you let yourself down again?

In this episode, Julia shares an insight from a recent journaling prompt about past accomplishments.

When she looked back at the moments she felt most proud of (running a marathon, earning a promotion, becoming #1 on her corporate sales team, and the weight loss season that became the foundation of Eat More with Julia), every single one had 1 thing in common - and she's sharing it with you.

In this episode:

• Why "I'm going to try" is a red flag, and the one question to ask every time you catch yourself saying it
• The difference between being goal-obsessed and being goal-specific
• How Julia built support systems around her biggest wins, and why she couldn't have done it on willpower alone
• Why overloading your week with expectations guarantees you'll feel disappointed by Monday afternoon
• How to swap "why isn't this easier for me?" for "who do I get to become?"

Your homework: For the next seven days, notice every time you say "I'm going to try to…" Pause and ask yourself: What am I specifically doing to make this happen? Bonus points if you recruit your partner or kids to catch you.

Join the Shift to Shed Challenge: Julia's free 3-day live event is back!

She'll walk you through how she helps clients rewire their beliefs about themselves, food, and their circumstances, so the habits they want finally feel doable, without constant willpower or negotiating with themselves. Sign up below!

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Have you ever thought, "I just need it to click"? Like... you're waiting for the moment when eating well stops feeling like so much work.

In this episode, I share a coaching conversation with a 1:1 client who was stuck in exactly that place. What we uncovered about what "clicking" actually means changed how she measures her progress, and it might change how you measure yours.

We talk about the awkward stage between knowing what you want to change and having it feel automatic.

We also cover why that stage makes so many women want to quit, and what my daughter learning to crawl taught me about why progress sometimes seems to slide backward.

By the end, you'll have a new way to tell whether your effort is actually working, even when it doesn't feel easy yet.

In this episode:

• The hidden story behind "I'm waiting for it to click"
• Why your beliefs are shaping every food decision you make
• The messy middle, and why it's a sign you're on the right track
• A simple shift in what you pay attention to that keeps you motivated when it still feels hard

The Shift to Shed Challenge is happening live this week, and it's free.

Join us to rewire the beliefs you hold about yourself, your circumstances, and food, so that losing weight and keeping it off doesn't take so much effort. Replays are available for 7 days. [Sign up here: https://www.eatmorewithjulia.com/shift-to-shed-the-challenge]

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, I tackle the fear that keeps a lot of people from ever hiring a coach — and share what actually happened when one of my clients hit a hard moment mid-week, pint of Ben and Jerry's in hand, with the spoon dug in.

It's not the story you'd expect for a "weight loss win."

If you've ever hired a coach and then still messed up and thought "wtf?" ... this episode will revolutionize how you set your expectations for yourself.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Everyone in the weight loss and fitness space keeps telling you the same thing: get a system, and everything else falls into place. The perfect meal prep. The perfect macro split. The perfect workout program.

So why does it keep not working for you?

In this episode, I share a hot take I didn't even realize I believed until becoming a mom — If you've ever found the "perfect" plan and still couldn't stick with it, this one's for you.

Mentioned in this episode:

• The Shift to Shed Challenge — [SIGN UP HERE]
• DM Julia @[eatmorewithjulia]

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Millennial women didn't choose most of what they believe about food, weight, and their bodies — it was handed to them.

In this episode, Julia unpacks the two contradictory messages an entire generation absorbed at once, and why that contradiction — not a lack of willpower — is why so many women lose weight and gain it back.

In this episode:

• The two opposite beliefs millennial women were programmed with at the same time
• Why this contradiction is what keeps you cycling between "eating clean" and "I deserve this"
• A real client story: how rewiring this conditioning shifting everything
• Why beliefs have to shift before behaviors can... and why another diet, another macro plan, or even intuitive eating can't fix a belief problem

Mentioned in this episode:

• The Shift to Shed Challenge— a free 3-day event coming up on September 15,16,17th

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

I'm talking about something that shows up for almost every single one of my clients at some point — and it's one of the main reasons things stop working, even when they're actually working.

• I read you a real, unfiltered Belief Check from one of my clients — and the second I read it back to her, she realized what she'd actually been saying
• There's a specific cognitive distortion your brain runs on you without you noticing, and it's why you keep failing before you *actually* failed
• Why the fear that something will stop working is often the exact thing that makes it stop working
• The short-term tool I give all my clients to catch this pattern before it turns into a self-fulfilling prophecy

If you've ever given up on something that was working because some part of you was already convinced it wouldn't last — this one's for you.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

You feel like you know what to do. You're just not doing it consistenty.

You start SO STRONG. You're on fire. And then suddenly you hit a wall and you're like wtf where is my momentum and motivation?

This episode explains why... and it's not about willpower.

• Every change follows a certain pattern and I spent this episode explaining it (it'll make you be like OHHH that's what I've been doing)
• The excitement you feel when you start a new plan is often just a dopamine hit about the destination - without any preparation for the hard middle part
• The fix isn't fearlessness (you can't escape the fear of the unknown) but there is something that can give you relief
• TLDR: the dip in morale that happens in the middle of this pattern is why you keep giving up (yes all-or-nothing gals, I'm looking at you)
• I get vulnerable, too, about my own trips through the valley — and what it actually took to get out

If this hit home, I would love to hear from you — send me a DM, let me know this episode resonated, and let's talk about if working together feels like the right next step so you can stop repeating this pattern

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

If you've ever thought "I have all the knowledge — I just can't seem to make it stick," this episode is for you.

(PS. Keep reading for a podcast only discount >>>>>)

Today, I'm sharing the full recording of my masterclass, SHIFT TO SHED, where I break down the three outdated settings in your belief operating system that keep high-achieving women yo-yo dieting, white-knuckling restriction, and quietly hating their bodies... no matter how much they already know.

Inside this episode, I cover:

• Why "this is just who I am" is a belief, not a fact — and how neuroplasticity proves you can change it
• The Valley of Despair: why real change feels worse before it feels better, and why so many women quit right before the breakthrough
• Why your meal plan, macros, or workout app isn't the problem and how you need a better on/off switch to determine whether any system actually works
• How to build a "bridge of belief" so a new identity feels real, instead of like gaslighting yourself
• Real client stories — from a 50th-birthday reset to a plateau broken by doing less, not more

This is the belief-before-behavior work behind everything I teach inside my program, because the body doesn't change until the beliefs do.

🔗 Apply for Shift to Shed (and mention the podcast to get $150 off!!!)

We start August 31st!

PS. For those following closely, The Rooted Method is now the Shift to Shed Method. New name, new energy, same life-changing transformations.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Here's how AI summarized this episode for me:

Julia shares insights on how working moms can prioritize effectively and reframe beliefs by discussing the importance of essentialism and a practical tools she calls the 6/10 Reframe to get more "on board" with thinking differently

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss.

It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle.

This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.

TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣

Episode 7: The fear I almost didn't admit out loud, and three more client stories that prove what's possible.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss.

It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle.

This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.

TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣

Episode 6: A self-audit you can run to determine if an updated belief system could be the unlock you need.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, I sit down with my client Katie — a busy mom of 2, working full-time, 9 months PP — right after we wrapped up 12 weeks of 1:1 coaching.

Katie didn't just change what she ate — she changed the thoughts underneath the eating, and the habits followed.

The belief that had to go first: all-or-nothing thinking

Katie came in as a self-described "all or nothing" thinker — if she couldn't do a plan perfectly, it wasn't worth doing at all.

She'd tried a macro-coaching approach after her first pregnancy that left her restricted, under-fed, and reaching for protein shakes and bars instead of real food.

The shift didn't come from a new meal plan — it came from a question I ask every week in check-ins: "What did you do for yourself this week?"

That single prompt cracked open permission Katie hadn't given herself in years. She admitted she avoided answering it honestly at first ("I'm not telling Julia I ate cake"), until she saw me model that same permission... and gave herself the same grace the next week.

Thoughts about Fun Foods

One of the clearest before/after markers in the episode: Katie's relationship with "treats." Before coaching, sweets were either fully off-limits or a full derailment — an all-or-nothing binary with nothing in between. Now, she builds them into her day as a normal adult portion, without the spiral of guilt or the "start over Monday" reset. She names this directly as a mindset change, not a food rule change.

Thoughts about Worthiness

Maybe the most striking mindset shift Katie names: she doesn't yet feel like she's at her "ideal state" physically — but she now feels worthy of taking care of herself along the way, rather than needing to earn that worthiness by finishing the goal first. The identity shift comes before the outcome, not after it. But it's not just that, in the process, she also was able to lose ~0.5 lbs a week, eating over 2000 calories a day, and breastfeeding (& pumping) without impacting her milk supply negatively!

Thoughts about Satisfaction

Katie also reframes satisfaction itself — noticing that a sauce, a crunchy topping, or "some ooey gooeyness" can transform a meal's staying power far more than adding more food or more protein. We talk through how satisfaction isn't a cheat against progress — it's often the thing that prevents the overeating episode a restrictive meal would have caused.

Thoughts about the Payoff of the Work

Katie didn't set out to build family connection — but shifting to more intentional, planned meals (a Saturday meal-planning habit) meant more meals eaten together as a family, which she names as an unexpected win. It's a great example of how belief-before-behavior work often pays dividends, in addition to the physical transformation.

Advice to her postpartum self

I ask Katie what she'd tell herself in early postpartum, and her answer doubles as a thesis statement for the episode: investing even 30 minutes, once or twice a week, in yourself pays off for the whole family... and waiting to "have time" for it keeps the old pattern running.

Takeaway for listeners

For anyone who feels stuck in all-or-nothing thinking or overwhelmed by a busy-mom season of life: Katie's story is proof that the identity shift - believing you're worthy and capable before you see the full result - is what makes the behavior change stick. Baby steps, taken consistently, beat the perfect plan abandoned by week two.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss.

It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle.

This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.

TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣

Episode 5: How to stop fighting your own brain and start working with it instead

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss.

It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle.

This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.

TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣

Episode 4: Why hitting your macros perfectly still leaves you thinking about food all day

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss.

It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle.

This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.

TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣

Episode 3: A client's story to show you this method IRL... proof that losing the mental noise, not just the weight, is what actually lasts.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss.

It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle.

This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.

TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣

Episode 2: I open up about how I used this approach to lose 15 lbs in 2023 and then AGAIN postpartum to lose another 35 lbs... all without thinking about food all the time or feeling obsessed.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 19: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE

🍿 Let's be IG friends: @eatmorewithjulia