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

Julia Lynch
  • 5.0 (18)
  • NUTRITION
  • UPDATED WEEKLY

Welcome to the Losing Weight Without Losing Your Mind Podcast (formerly, the More Mindful Podcast) — where we make weight loss sustainable (and dare I say, enjoyable?!) by changing how you think, instead of just changing what you eat. Hi, I'm your host is Julia Lynch— your down-to-earth double-certified macro-nutrition coach, integrative health enthusiast, and fellow recovering "starting over every Monday" girl. I get it because I've been there: obsessing over every bite, working out twice a day, and still feeling like I was failing. Here's what changed everything: I stopped expecting overly-restrictive diets to work for me (they don't!) and I started working with my brain and body, instead of against it.  Now, I help overwhelmed, high-achieving women (you know, the ones juggling EVERYTHING, while her inner perfectionist yaps away at her all day) lose weight without making it their full-time job or giving up Friday night pizza. What’s the point of losing weight if it makes you hate your life? Through my Rooted Method, I combine mindful eating and macro tracking with practical nutrition hacks and the mindset shifts that actually stick, so you can finally stop the mental gymnastics around food and lose weight without the drama…  Each week, we're diving into real conversations about the thoughts keeping you stuck, simple nutrition strategies that work with your actual life, and tools to help you trust yourself around food again.  Because here's the thing—you don't need another meal plan. You need to stop believing that becoming “that healthy girl” is out of reach. Once you shift your mindset to believe it IS possible, I promise you things will start falling into place. And this podcast is your gateway there. Head to eatmorewithjulia.com to apply to work with Julia. You can follow her on Instagram at @eatmorewithjulia.

  1. S3, E15: You don't need macro tracking, but here's why you may want it (ROOTED METHOD TAKEOER, WEEK 7)

    16H AGO

    S3, E15: You don't need macro tracking, but here's why you may want it (ROOTED METHOD TAKEOER, WEEK 7)

    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 commitment. Inside the Rooted Method, macros are introduced only after clients build awareness around hunger cues, fullness, and emotional eating because true, sustainable weight loss starts with rewiring your relationship with food. Learn more here: https://www.eatmorewithjulia.com/rooted-method-program  If you’ve ever felt overwhelmed by tracking, confused about macros, or stuck in the cycle of dieting, this episode will help you see nutrition through a more mindful, personalized lens. Because lasting results aren’t about perfection, they’re about building a healthy relationship with food that actually lasts. 🌿 🍋 Apply for my 1:1 private coaching program (jump on the waitlist): HERE 🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE 🌴 Get instant access to the Rooted Method today! Learn more HERE 🍿 Let's be IG friends: @eatmorewithjulia

    13 min
  2. S3, E14: What should I be eating to lose weight? (ROOTED METHOD TAKEOVER, WEEK 6)

    FEB 10

    S3, E14: What should I be eating to lose weight? (ROOTED METHOD TAKEOVER, WEEK 6)

    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, foods they tolerate, and less nutrient-dense foods that genuinely bring joy... without guilt. This episode encourages a healthier relationship with food by reminding listeners that you don’t need to eat foods you hate to be healthy, permission leads to more control, and sustainable weight loss comes from honoring both your body and your preferences. If you want to learn more tools like this and build a healthier relationship with food at your own pace, join Rooted, Julia’s self-guided program.  Learn more here: https://www.eatmorewithjulia.com/rooted-method-program 🍋 Apply for my 1:1 private coaching program (jump on the waitlist): HERE 🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE 🌴 Get instant access to the Rooted Method today! Learn more HERE 🍿 Let's be IG friends: @eatmorewithjulia

    14 min
  3. S3, E13: How do I know how much to eat without tracking calories? (ROOTED METHOD TAKEOVER, WEEK 5)

    FEB 3

    S3, E13: How do I know how much to eat without tracking calories? (ROOTED METHOD TAKEOVER, WEEK 5)

    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 progress often without you realizing it. You’ll learn how to become more aware of how you feel before, during, and after meals, why eating slowly matters, and how choosing high-volume foods can increase satisfaction and fullness. This episode is an invitation to move away from rigid rules and toward eating with intention, awareness, and trust. When you learn to eat on purpose, food becomes empowering, not stressful. If you want more, there's a previous episode that dives deeper into hunger awareness and why you may always feel hungry even when you think you’re eating enough. You can check out that episode here Want to take it a step further? If you’re ready to reconnect with your body, learn to eat on purpose, and stop dieting on autopilot, check out Julia’s self-guided program, The Rooted Method It’s designed to help you build trust with food and your body—at your own pace.  🍋 Apply for my 1:1 private coaching program (jump on the waitlist): HERE 🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE 🌴 Get instant access to the Rooted Method today! Learn more HERE 🍿 Let's be IG friends: @eatmorewithjulia

    15 min
  4. S3, E12: THIS is the real reason you feel so out of control around food all the time (ROOTED METHOD TAKEOVER, WEEK 4)

    JAN 27

    S3, E12: THIS is the real reason you feel so out of control around food all the time (ROOTED METHOD TAKEOVER, WEEK 4)

    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 relationship with food, leading to restriction, obsession, and loss of self-trust. She explains why labeling foods as “good” or “bad” backfires, how normal eaters approach food with intention instead of control, and why feeling connected to yourself is far more fulfilling than chasing thinness.  If you are interested, here's the link for Intuitive Eating by Evelyn Tribole and Elyse Resch that's mentioned in this episode. The conversation also dives into the physiology of hunger and fullness, including the role hormones play in appetite regulation. Julia explains why not eating enough often leads to overeating and feeling out of control, and how eating more on purpose can actually help restore balance, trust, and satiety. This episode offers a grounded, compassionate perspective on sustainable weight loss as a byproduct of nourishment, awareness, and understanding your own metabolic range.  If you’re ready to apply these concepts in a deeper way, Julia shares more about her self-guided program, The Rooted Method, designed to help you rebuild trust with food and your body  Learn more here: https://www.eatmorewithjulia.com/rooted-method-program 🍋 Apply for my 1:1 private coaching program (jump on the waitlist): HERE 🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE 🌴 Get instant access to the Rooted Method today! Learn more HERE 🍿 Let's be IG friends: @eatmorewithjulia

    15 min
  5. S3, E11: Stop making excuses on your weight loss journey with Kim Ritter (GUEST)

    JAN 20

    S3, E11: Stop making excuses on your weight loss journey with Kim Ritter (GUEST)

    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 coaching and together they explore the mindset shifts that make real, sustainable change possible. This episode isn’t about doing everything perfectly... it’s about doing something, even when motivation is low and life feels chaotic. If you’ve ever felt stuck, overwhelmed, or frustrated with starting (or restarting) your journey, this conversation might challenge you in exactly the way you need. 🍋 Apply for my 1:1 private coaching program (jump on the waitlist): HERE 🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE 🌴 Get instant access to the Rooted Method today! Learn more HERE 🍿 Let's be IG friends: @eatmorewithjulia

    45 min
  6. S3, E10: From secret eating to losing 70lbs | why perfection is killing your weight loss success with Kristin Wyatt (GUEST)

    JAN 13

    S3, E10: From secret eating to losing 70lbs | why perfection is killing your weight loss success with Kristin Wyatt (GUEST)

    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 accountability, and why extreme plans and restriction don’t work long term. You’ll hear how simplifying meals, embracing an abundance mindset, and finding a coach who truly understands your season of life can make weight loss feel doable and even enjoyable. If you’re a mom who’s tired of overthinking food, burning out on diets, and feeling stuck, this episode will remind you that progress comes from simplicity, consistency, and support... not perfection. Press play for an encouraging, no-nonsense conversation that proves weight loss for moms can be simple and sustainable. 🍋 Apply for my 1:1 private coaching program (jump on the waitlist): HERE 🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE 🌴 Get instant access to the Rooted Method today! Learn more HERE 🍿 Let's be IG friends: @eatmorewithjulia

    55 min
  7. S3, E9: You’re not running enough experiments on your weight loss journey (ROOTED METHOD TAKEOVER, WEEK 3)

    JAN 6

    S3, E9: You’re not running enough experiments on your weight loss journey (ROOTED METHOD TAKEOVER, WEEK 3)

    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: https://www.eatmorewithjulia.com/weight-loss-quiz Learn more about the Rooted Method (self-guided program): https://www.eatmorewithjulia.com/rooted-method-program Related Episode: Self-compassion plays a key role in this work (and is a focus in Week 3 of Rooted). You may also enjoy: Episode 032 – The Power of Self-Compassion with Gillian Bennett 🍋 Apply for my 1:1 private coaching program (jump on the waitlist): HERE 🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE 🌴 Get instant access to the Rooted Method today! Learn more HERE 🍿 Let's be IG friends: @eatmorewithjulia

    13 min
  8. S3, E8: You’re thinking about discipline the WRONG way & it's sabotaging your results (ROOTED METHOD TAKEOVER, WEEK 2)

    12/30/2025

    S3, E8: You’re thinking about discipline the WRONG way & it's sabotaging your results (ROOTED METHOD TAKEOVER, WEEK 2)

    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 it. She also breaks down the RPCO framework showing how your perception of reality shapes your thoughts, emotions, choices, and ultimately your results. By learning to cultivate more productive perceptions, discipline becomes easier, more enjoyable, and far more sustainable. This episode is a must-listen if you’ve ever felt stuck in all-or-nothing thinking, burned out by “willpower,” or frustrated by starting over again and again. Sustainable discipline isn’t built overnight but with reflection, intention, and values-based decision making, it is possible. 👉 Take the free Weight Loss Quiz to discover what’s actually holding you back: https://www.eatmorewithjulia.com/weight-loss-quiz 👉 Explore the Rooted Method Self-Guided Program and start building discipline that aligns with your values: https://www.eatmorewithjulia.com/rooted-method-program 🍋 Apply for my 1:1 private coaching program (jump on the waitlist): HERE 🌟 Take the quiz: What's actually blocking YOUR weight loss success? HERE 🌴 Get instant access to the Rooted Method today! Learn more HERE 🍿 Let's be IG friends: @eatmorewithjulia

    14 min
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Trailer

5
out of 5
18 Ratings

About

Welcome to the Losing Weight Without Losing Your Mind Podcast (formerly, the More Mindful Podcast) — where we make weight loss sustainable (and dare I say, enjoyable?!) by changing how you think, instead of just changing what you eat. Hi, I'm your host is Julia Lynch— your down-to-earth double-certified macro-nutrition coach, integrative health enthusiast, and fellow recovering "starting over every Monday" girl. I get it because I've been there: obsessing over every bite, working out twice a day, and still feeling like I was failing. Here's what changed everything: I stopped expecting overly-restrictive diets to work for me (they don't!) and I started working with my brain and body, instead of against it.  Now, I help overwhelmed, high-achieving women (you know, the ones juggling EVERYTHING, while her inner perfectionist yaps away at her all day) lose weight without making it their full-time job or giving up Friday night pizza. What’s the point of losing weight if it makes you hate your life? Through my Rooted Method, I combine mindful eating and macro tracking with practical nutrition hacks and the mindset shifts that actually stick, so you can finally stop the mental gymnastics around food and lose weight without the drama…  Each week, we're diving into real conversations about the thoughts keeping you stuck, simple nutrition strategies that work with your actual life, and tools to help you trust yourself around food again.  Because here's the thing—you don't need another meal plan. You need to stop believing that becoming “that healthy girl” is out of reach. Once you shift your mindset to believe it IS possible, I promise you things will start falling into place. And this podcast is your gateway there. Head to eatmorewithjulia.com to apply to work with Julia. You can follow her on Instagram at @eatmorewithjulia.

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