Lose Weight Mindfully | weight loss, mindful eating, healthy recipes, emotional eating, boost energy

Jackie Kirschen, Registered Dietitian, Weight Loss Nutritionist & Mindful Eating Coach
  • 4.9 (153)
  • Nutrition
  • Updated Weekly

Do you wish you could lose weight without dieting, calorie counting, or feeling deprived? Are you tired of starting over every Monday, giving in to cravings, or feeling overwhelmed by all the conflicting weight loss advice out there? Welcome to Lose Weight Mindfully! I’m Jackie Kirschen, a registered dietitian, mom, and foodie who lost 65 pounds with mindful eating and sustainable strategies. This podcast helps you lose weight sustainably, boost energy, and feel amazing in your clothes all WITHOUT counting calories! Let’s ditch diets and create a healthier relationship with food for good!

  1. 2d ago

    141. Is Everyone Around You Losing Weight on Ozempic While You're Stuck? Here's the Truth Nobody Tells You

    If you have been scrolling your feed lately watching everyone around you drop weight on Ozempic or Wegovy while you are over here doing the mindful eating work and wondering if you are doing this the hard way for no reason…this episode is for you. That feeling is real, it is valid, and you are not alone. But the story you are telling yourself about it? That needs a serious update. In this episode I am giving you my honest, compassionate, and clinically grounded take on GLP-1 medications as someone who spent the beginning of her career as a bariatric dietitian and has now spent 9 years watching what actually creates lasting weight loss. I am not anti-medication. But I am pro-root-cause. And the truth about what these medications can and cannot do for you long term is something most people are not talking about honestly. We are covering why comparing your journey to someone else's is the single most dangerous thing you can do for your results, what actually happens to most people when they stop a GLP-1, what you are building through mindful eating that no medication can replicate, and why the slower path you are on is the only one that actually lasts. You are not behind. You are not doing this the hard way. You are doing it the only way that builds something permanent. Press play and let me remind you exactly why that matters. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 81 – The Truth About GLP-1s: Ozempic, Wegovy & Why You Should (or Shouldn’t) Take Them 103 – How to Lose Weight & Keep It Off in 2026: GLP-1s, Seed Oils & SkinnyTok Lies with Abbey Sharp 110 – Why Your Brain Won’t Stop Thinking About Food (How to Quiet Food Noise for Good) 104 – Feeling Like a Failure? The Real Reason You’re Not Losing Weight Fast Enough 105 – Alana Lost 35 Pounds Without Keto, Ozempic, or Giving Up Mac & Cheese—Here’s How! SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

  2. Sep 28

    140. Is Your Metabolism Actually Slowing Down? Here's What's Really Going On (& How to Fix It)

    Do you feel like your metabolism has actually changed on you? I am not talking about the eating clean and working out and still not seeing results kind of stuck. I mean the "I used to be able to eat this way and it worked, and now it just does not work anymore" kind of stuck. I want to be really honest with you today. Sometimes your metabolism is actually shifting, and it is not because you did anything wrong. Your body is going through something real, and nobody handed you the manual for it. I am telling you something I do not talk about very often, about how after each of my kids I remember thinking, wait, why does my body feel like it is running on a completely different rule right now? I was eating the same way, moving the same way, and it just felt different. It did not feel broken. For a minute I panicked and thought something was wrong with me. But there was nothing wrong with me, my body was just going through a real hormonal shift, and once I understood that, I stopped fighting it and started working with it. We are getting into the three things that are genuinely changing your metabolism underneath the surface, and none of them have anything to do with willpower or discipline. Why your eating rhythm matters just as much as what you actually eat, and unpredictable meal timing keeps your body stuck in a holding pattern. Why poor sleep quietly rewrites your hunger and fat storage hormones, and why you cannot out-nutrition a sleep deficit. And why real hormonal life stages, postpartum, breastfeeding, perimenopause, thyroid shifts, genuinely change how your metabolism operates, and that is biology, not failure. Your metabolism is not broken. It is adapting to real signals, your rhythm, your rest, and your hormones, and when you give it what it actually needs, it will respond. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 134 ー Why You Keep Losing and Gaining the Same 10 Pounds (And What Your Metabolism Actually Needs to Break the Cycle) 132 ー Why Your Weight Loss Always Falls Apart When Life Gets Busy (And The 3 Shifts That Actually Fix It) 130 ー Why You Can't Lose Weight No Matter How Hard You Try (It's Not Your Metabolism...It's THIS) 114 ー Why Your Metabolism Isn't the Problem But These 3 Healthy Habits Might Be 101 ー 3 "Healthy" Mistakes That Are Wrecking Your Metabolism (& How to Fix Them!) SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

  3. Sep 21

    139. Why You're NOT Failing at Weight Loss (Even If the Scale Isn't Moving)

    Are you doing everything right, the meals, the movement, the mindset work, and it still feels like nothing is happening? The scale is not moving, your clothes fit the same, and that little voice in your head is starting to whisper that maybe this just is not going to work for you. I need you to hear this before we go any further. Doing everything right and not seeing it yet are not the same thing as failing, and they almost never are. This episode is part two of one of the most listened to episodes I have ever released, and today I am digging even deeper into the real reasons behind the plateau and how to keep going even when it feels like nothing is working. I am taking you back to a very specific Tuesday a few years into my own journey, when I had done everything right all day and stepped on the scale that night to find it had not moved in almost three weeks. I remember standing in my bathroom thinking, what is even the point. That thought could have ended everything for me right then, but it did not, and I want to walk you through exactly why. We are breaking down 6 thoughts that convince smart, capable women they are failing when they are not. Why the scale is the slowest messenger in the building and is really reporting on decisions from days or weeks ago, why one hard day is a data point and not a pattern, why comparing your chapter three to someone else's chapter twenty will always feel like losing, why the scale cannot tell the difference between muscle you built and fat you lost, why tracking only one number means you are only seeing a tenth of the story, and why you become her on the boring Tuesday nobody is watching, not on results day. You are not behind and you are not failing. You are still becoming. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 91 ー Want to Lose Weight Before 2026's Over? 3 Simple Steps to Skip Holiday Weight Gain and Start 2026 Strong 100 ー 10 Lessons from 100 Episodes: What It Really Takes to Lose Weight & Keep It Off 102 ー Want to Lose Weight in 2026 Without Counting a Single Calorie? Do This 112 ー The 5 Biggest Weight Loss Lies I Believed in My 20s (And What Actually Works at 35) 128 ー Why You're NOT Failing at Weight Loss (Even If You Can't See Results Yet) SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

  4. Sep 14

    138. How Ari Lost the Last 10 Pounds Without Dieting or Counting Calories

    Ever feel like the last 10 pounds are the hardest ones to lose? Like you’ve done the diets, counted the calories, tracked every bite, and somehow those final pounds just won’t budge? In this client spotlight episode, you’re meeting Ari, graduate from the Mindful Weight Loss Academy, full-time working mom of two, longtime chronic dieter, and physical education teacher who lost 40 pounds on her own through restriction and tracking, but felt completely stuck trying to lose the last 10. She was exhausted from logging food, cycling between being “perfect” and starting over, and feeling like a prisoner to MyFitnessPal. In just four months inside Mindful Weight Loss Academy, Ari lost her last 10 pounds without dieting, without counting calories, and without giving up cake, girls’ weekends, or anniversary trips. But the biggest transformation wasn’t the number on the scale. It was breaking the all-or-nothing mindset, learning to eat to true satiety, and finally feeling free around food for the first time in 25 years. We talk about what actually helped her lose the “stubborn” last pounds, how she stopped eating to discomfort, why the hunger scale changed everything, and what it feels like to never have to track a calorie again. If you’ve been stuck thinking the last 10 pounds require more restriction, more control, or even medication, this episode will show you another way. Mindful eating isn’t just for those last 10 lbs—it’s for anyone who wants REAL change that lasts. So if you’re tired of dieting and ready to lose weight in a way that actually lasts, press play. Ari’s story proves you don’t need more discipline. You need a different approach. xoxo, Jackie P.S. Want to see Ari’s before & afters? Check out our Instagram highlights and celebrate her journey! MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist RELATED EPISODES: 109 - The Dietitian Who Needed a Dietitian: How Melissa Lost 21 Pounds Postpartum (And Regained Her Confidence!)⁠⁠ 106 - Why You’re Not Losing Weight (And the 3 Simple Fixes That Actually Work)⁠⁠ 105 - Alana Lost 35 Pounds Without Keto, Ozempic, or Giving Up Mac & Cheese—Here’s How! ⁠⁠100 - 10 Lessons from 100 Episodes: What It Really Takes to Lose Weight & Keep It Off⁠⁠ 98 - How Macy Lost 26 Pounds Postpartum Without Counting a Single Calorie (+ Still Ate Oreos!) SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

  5. Sep 7

    137. STOP Restarting Your Weight Loss Every Labor Day (Do This Before 2026 Ends Instead)

    Can we talk about the fact that this episode drops on Labor Day, which feels like the perfect day to have this conversation? Because Labor Day is basically the unofficial funeral for "I'll just get back on track this summer." The pools are closing, the kids are back in school, and suddenly you are staring down the fall stretch wondering where the last few months even went. I already know what a lot of you are about to do. You are about to treat today like a reset button, a new meal plan, a new workout split, new everything starting Tuesday. I need to stop you right there, because that instinct is the exact thing that has been keeping you stuck. I am taking you back to every January 1st I lived through in my 20s, sitting down to plan the entire year, a new workout program, a new meal plan, a whole new version of myself starting on Monday. What I did not realize for years is that every single one of those resets actually erased whatever I had already built the week before, even the stuff that was working. I was not building on progress, I was demolishing it and starting from the bottom over and over again on every symbolic date on the calendar. We are getting into the three shifts that break this cycle for good. Why the fresh start effect feels so motivating but usually just becomes an excuse to throw out what is already working, why you do not need a new plan for the last four months of the year but instead need to protect the one or two things that are genuinely sticking, and why waiting for a symbolic date to finally start is its own trap. Your habits do not care what day it is, and neither should you. You do not need a reset. You need to stop interrupting the progress you have already made. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 115 ー The 3 Hardest Things Nobody Warned Me About Losing 65 Pounds (And How I Got Through Them) 128 ー Why You're NOT Failing at Weight Loss (Even If You Can't See Results Yet) 110 ー Why Your Brain Won’t Stop Thinking About Food (How to Quiet Food Noise for Good) 117 ー Is Food Noise Sabotaging Your Weight Loss? Here's How to Silence It Naturally (No GLP-1 Needed) 108 ー When Life Gets "Lifey": How To Stay Consistent With Weight Loss SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

  6. Aug 31

    136. Still Not Losing Weight? 3 Simple Shifts That Finally Move the Scale When You Feel Completely Stuck

    Do you feel like you should be farther along by now? You are eating well, moving your body, trying to stay consistent, and the scale is just not moving. Maybe it has not moved in weeks or even months. That little voice in your head starts wondering if maybe this just is not possible for you. Being stuck is not a sign that weight loss is not possible for you. It is a sign that what you have been trying is not working for your body right now, and those are two completely different things. I am taking you back to one of the most frustrating seasons of my own weight loss journey, about 30 pounds into losing 65 pounds total, when the scale just stopped for months. My response was to do what most women do, eat less, work out more, track more carefully, and the scale still did not move. I was working so hard on losing weight that I completely missed the fact that I was fighting against my body instead of supporting it, and that is when everything finally shifted. We are getting into the three shifts that move the needle when nothing else has worked. Why you need to stop trying to force weight loss and start supporting your body instead, why auditing your stress load matters more than auditing your food log when it comes to breaking a plateau, and why changing one thing for 30 days beats changing everything for three days every single time. I also share the research on how long it actually takes a new behavior to become automatic, and why picking just one non-negotiable is so much more powerful than overhauling everything at once. You are not stuck because you are not trying hard enough. You are stuck because you have been trying the wrong things, and now you have three brand new ways to read that signal and respond to it. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist RELATED EPISODES: 128 ー Why You're NOT Failing at Weight Loss (Even If You Can't See Results Yet) 121 ー Why I'll Just Use My Insurance" Is the Most Expensive Weight Loss Mistake You'll Make 117 ー Is Food Noise Sabotaging Your Weight Loss? Here's How to Silence It Naturally (No GLP-1 Needed) 115 ー The 3 Hardest Things Nobody Warned Me About Losing 65 Pounds (And How I Got Through Them) 114 ー Why Your Metabolism Isn’t the Problem—But These 3 Habits Might Be SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

  7. Aug 24

    135. The Real Reason You Eat Perfectly All Day and Lose Control at Night (And What Your Food Noise Is Actually Trying to Tell You)

    Do you wake up feeling on it? The yogurt bowl is perfect, the salad at lunch is perfect, the snack is exactly 150 calories. And then 9pm hits and you come home exhausted, the kitchen is calling your name, and something shifts. The chips, the cereal, the ice cream, whatever is in the pantry, you cannot stop. Then comes the guilt, the "I already messed up so I might as well keep going," and the promise that tomorrow will be different. Nighttime eating is not a willpower problem. It is your body and your mind sending you a message you have been ignoring all day. I am taking you back to my college apartment, deep in my own weight loss journey, doing everything right by diet culture standards all day and then completely snapping after 10pm, going straight for the ice cream or cereal in my roommate's fridge and not being able to stop. I thought I had a nighttime eating problem, but what I actually had was an all-day restriction problem, and the nighttime eating was just the inevitable result. We are breaking down the three real messages your food noise is sending you at night. Why under eating during the day is one of the strongest predictors of losing control at night, why using food as your only coping tool for stress makes complete sense and what to build instead, and why the forbidden fruit effect means the foods you restrict hardest during the day become the ones you cannot stop eating after dark. I also share how this exact shift helped one of my clients, a teacher completely wiped by stress eating, lose 50 pounds. You were never broken and you were never weak. You were hungry, stressed, and restricted, and your body did exactly what a hungry, stressed, restricted body does. Once you know what your food noise is actually trying to tell you, your nights get a whole lot quieter. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist RELATED EPISODES: 117 ー Is Food Noise Sabotaging Your Weight Loss? Here's How to Silence It Naturally (No GLP-1 Needed) 128 ー Why You're NOT Failing at Weight Loss (Even If You Can't See Results Yet) 124 ー What Helped Kylie Lose 28 Pounds, Get Her Period Back, and Feel at Peace with Food 120 ー “The Easiest 20 Pounds I’ve EVER Lost”—And Why Erica Will Never Diet Again 115 ーThe 3 Hardest Things Nobody Warned Me About Losing 65 Pounds (And How I Got Through Them) SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

  8. Aug 17

    134. Why You Keep Losing and Gaining the Same 10 Pounds (And What Your Metabolism Actually Needs to Break the Cycle)

    If you have been losing and gaining the same weight on repeat for years, I want to ask you something. Are you doing the same thing that created the cycle in the first place? Today I am breaking down exactly why you keep losing and gaining the same weight, and it is not because you lack willpower or because your body is broken. I am getting personal in this one, taking you back to my own yo-yo years from 15 to 19, the counting out 10 carrots, the intense BBG workouts, losing 10 pounds every summer like clockwork and gaining it right back every single time. I walk you through what is actually happening inside your metabolism during that cycle, why a severe calorie deficit gets read by your body as a famine, and why that response slows your metabolic rate, breaks down muscle, and ramps up your hunger hormones until the weight comes roaring back. We are getting into the three things your metabolism actually needs to break the cycle for good. Why eating more to lose more through something called reverse dieting works, why swapping cortisol-spiking cardio for strength training and walking changes everything, and why building something sustainable instead of something impressive is the only plan that actually lasts. I also share how this exact shift is what finally helped me lose 65 pounds and keep it off through two pregnancies, postpartum, and building a business. You have lost this weight before. The question was never whether you could lose it, it has always been whether you could keep it. This episode gives you the truth about what your metabolism actually needs so this can be the last time. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist RELATED EPISODES: 118 ー Why Everything You've Heard About Your Metabolism Is Wrong (And What Actually Works for Weight Loss) 117 ー Is Food Noise Sabotaging Your Weight Loss? Here's How to Silence It Naturally (No GLP-1 Needed) 101 ー 3 "Healthy" Mistakes That Are Wrecking Your Metabolism (& How to Fix Them!) 100 ー 10 Lessons from 100 Episodes: What It Really Takes to Lose Weight & Keep It Off 99 ー 5 Questions That Helped Me Lose 65 Pounds Without Counting Calories! SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

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Do you wish you could lose weight without dieting, calorie counting, or feeling deprived? Are you tired of starting over every Monday, giving in to cravings, or feeling overwhelmed by all the conflicting weight loss advice out there? Welcome to Lose Weight Mindfully! I’m Jackie Kirschen, a registered dietitian, mom, and foodie who lost 65 pounds with mindful eating and sustainable strategies. This podcast helps you lose weight sustainably, boost energy, and feel amazing in your clothes all WITHOUT counting calories! Let’s ditch diets and create a healthier relationship with food for good!

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