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

Jackie Kirschen, Registered Dietitian, Weight Loss Nutritionist & Mindful Eating Coach
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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!

  1. 22H AGO

    96. Can You Really Enjoy Thanksgiving Without Gaining Weight or “Getting Back on Track”? Here’s How

    Does Thanksgiving (and the rest of the holidays) always leave you feeling bloated, guilty, and swearing you’ll “start over on Monday”? SAME.  If you’re tired of the whole eat-all-the-things-then-feel-awful-then-promise-to-be-perfect cycle, this episode is seriously for YOU. I’m breaking down the 5 essential strategies (the exact ones I still use & teach my clients) to help you actually ENJOY Thanksgiving—without guilt, food coma vibes, or starting over again. Let’s break free of food guilt, ENJOY your favorite traditions, and make this Thanksgiving (and every holiday!) something you actually look forward to. This isn’t about dieting. It’s about enjoying everything—from stuffing to seconds with zero guilt and total confidence. Whether you're hosting or just showing up, this episode will help you create a new kind of Thanksgiving—one where you feel in control, at peace with food, and proud of how you showed up for yourself. You can lose weight (or maintain it!) over the holidays. You just need the right tools. Let’s get into them! 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: 42 – Holiday Eating Hacks: Stay in Control Without Overindulging 44 – How To Enjoy Thanksgiving Without "Getting Back On Track" 46 – 5 Tips to Avoid Holiday Weight Gain 91 – Want to Lose Weight Before 2025’s Over? 3 Simple Steps to Skip Holiday Weight Gain and Start 2026 Strong 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! Timestamps: 00:00 Mindful Thanksgiving: Enjoy, No Reset 06:26 Mindful Eating for Weight Loss 08:04 Holiday Eating: Avoid Regret Cycle 11:18 "Mindful Weight Loss for Holidays"

    15 min

  2. NOV 17

    95. Dreading Holiday Weight Gain? 5 Proven Tips That Keep You in Control (& Losing Weight!)

    Ever feel like the second November hits, all your progress goes out the window? The holidays used to be a non-stop spiral of overeating for me, and if you’ve ever felt stuck in that gross guilt/self-sabotage cycle, you are SO not alone. In today’s episode, I’m sharing 5 powerful mindset shifts that helped me—and my Mindful Weight Loss Academy clients—finally stop the food guilt, enjoy our favorite treats, and still feel in control through the holiday season. These shifts aren’t about skipping dessert or white-knuckling it through Thanksgiving dinner. They’re about breaking the all-or-nothing cycle so you can eat with freedom, stay connected to your goals, and walk into January feeling proud (not panicked). If you want to actually ENJOY your favorite holiday foods without starting the next year in a shame spiral, you need this episode in your earbuds, like, yesterday. Let’s make this the year you don’t “start over” in January. Deal? 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: 32 – LABOR DAY SPECIAL: How to Stay Healthy + Lose Weight When Life Gets Busy 40 – 7 Tips for a Binge-Free Halloween (& What to Do If You Go Overboard On Candy)  42 – Holiday Eating Hacks: Stay in Control Without Overindulging 46 – 5 Tips to Avoid Holiday Weight Gain 55 – Sick of Overeating on Holidays? 3 Ways to Enjoy Valentine’s Day Sweets and Still Lose Weight 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! Timestamps: 00:00 Holiday Boundaries: Guilt-Free Tips 04:44 "Empowered Eating Through Boundaries" 07:35 Prioritize Connection Over Consumption 11:11 Mindful Indulgence and Satisfaction 14:38 "Empowered Weight Loss Support" 17:18 "Holiday Mindset and Empowerment"

    20 min

  3. NOV 10

    94. How Lisa Lost 24 Pounds During Menopause WITHOUT Dieting or Giving Up Ice Cream

    Feeling stuck with menopause weight and convinced it’s “just your age”? Think again, my friend! Lisa thought so too—until she lost 24 pounds at 61…without dieting, without tracking, and yes, while still eating pizza and ice cream. In this inspiring episode, I sit down with one of my incredible Mindful Weight Loss Academy grads, Lisa, who shares her powerful story of transformation. After decades of dieting (hello, Weight Watchers in the ‘90s 😵‍💫), she was fed up, frustrated, and ready to feel like herself again. Spoiler: she found freedom, satisfaction, and food peace—and she’s breaking down exactly how she did it. If you’ve ever thought, “It’s too late for me,” or felt exhausted by decades of food drama, you have got to hear Lisa’s story. She’s proof that weight loss after 50 & 60 is absolutely DOABLE, without cutting out your favorite foods or spending hours obsessing over every bite. If you’re ready to believe that weight loss is still possible and doesn’t have to feel like punishment, this episode will light a fire under you. Press play and meet your new post-menopause role model. xoxo,  Jackie Connect with Lisa: Instagram: @lmq31 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: 15 – How Chantelle Lost 80 Pounds Without Counting Calories  58 – How Mandy Lost 20 Pounds in 3 Months at 60 Years Old—WITHOUT Counting Calories! 60 – How Brooke Lost 30 Pounds and Kept It Off for 2 Years with Mindful Eating! 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! Timestamps: 00:00 "Satisfaction in Balanced Eating" 04:44 "Tracking for Better Eating Habits" 06:28 Simplified Food Journaling Success 09:31 Healthy Weight Loss Journey 13:59 Supportive Fitness Community Sharing Success 16:07 Personalized Food Journal Guidance 20:37 Invest in Health Early 23:27 Personalized Guidance Experience 28:04 Empathy Through Lived Experience 29:39 Mindful Weight Loss Screenshot Story

    35 min

  4. NOV 3

    93. 3 “Healthy” Habits That Are Actually Slowing Down Your Metabolism (& How to Fix Them!)

    Ever feel like your metabolism is totally broken? Like, you’re eating super healthy, barely snacking, crushing cardio... but the scale ain’t budging? Let me just say: you are NOT crazy—and you might actually be doing the things that are keeping your metabolism stuck (even though you’re following all the “rules”). In this episode, I’m breaking down the 3 common “healthy” habits we all fall for that are secretly slowing your metabolism to a crawl—and exactly what to do to reset your body so you can finally let go of the weight, without obsessing, restricting, or living at the gym. You don’t have to accept feeling stuck, exhausted, or frustrated. Your body isn’t broken—it just needs new signals. So if you’re ready for results that finally last, tune in to learn what actually works (spoiler: it’s NOT 1200 calories and six days of cardio a week). Ready to work with your body and stop fighting it? Let’s get that metabolism working for YOU again and watch those pounds drop. Because you deserve to feel amazing! 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: 19 – Why Working Out More Doesn’t Help You Lose Weight with Michael Ulloa 33 – Why You’re NOT Losing Weight In Menopause & How To Fix It With Dr. Manna 59 – Is Your Metabolism Broken? 3 Weight Loss Strategies That Ruined It (& How to Fix It!) 74 – Is THIS keeping you from losing weight? The Shocking Truth About Gut Health & Weight Loss with Dr. Heather Finley 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! Timestamps: 00:00 "Pre-med Workout Habits" 03:06 Unlocking Weight Loss Resistance 07:13 Optimize Nutrition for Better Health 11:31 Adaptive Fitness with Chatbot Wendy 13:33 Chronic Stress Increases Belly Fat 16:08 "Mindful Weight Loss Tips"

    21 min

  5. OCT 27

    92. Want to Enjoy Halloween Candy and Still Lose Weight? Start With These 7 Tips

    Halloween candy hangover? Been there, felt that sugar coma! If you’ve ever found yourself elbow-deep in Reese’s wrappers and promising you’ll “be good tomorrow,” this episode is your new BFF. Today I’m keeping it real with 7 super doable, guilt-free tips for a binge-free Halloween—even when all that candy is staring you down! No shame, no “starting over,” just practical mindset shifts and easy hacks to help you enjoy your favorite treats (hello, pumpkin pie and not-so-much candy corn) without going off the rails. We’ll talk about how to actually choose your favorite candies with intention (not just grab what’s in the bowl), ditch that old “last chance” thinking, and use my game-changing “facts over feels” tool when you eat more than you planned. Plus, I’m giving you my honest strategy for getting leftover candy outta sight (and turning it into something you actually want to eat later). If you’re ready to enjoy Halloween treats and walk away feeling proud instead of panicked, this episode’s for you. Oh—and I’m sharing all my fave healthy-ish candy brands, too! Let’s ditch the guilt, enjoy the memories, and remember: candy doesn’t have the power—you do. 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: 40 – 7 Tips for a Binge-Free Halloween (& What to Do If You Go Overboard On Candy)  42 – Holiday Eating Hacks: Stay in Control Without Overindulging 55 – Sick of Overeating on Holidays? 3 Ways to Enjoy Valentine’s Day Sweets and Still Lose Weight 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! Timestamps: 00:00 Halloween Overindulgence Struggles 03:23 Intentional Candy Consumption 09:16 "Intentional Indulgence Strategy" 11:14 "Create Your 'Worth It' List" 13:49 Mindful Halloween Candy Picks

    16 min

  6. OCT 20

    91. Want to Lose Weight Before 2025’s Over? 3 Simple Steps to Skip Holiday Weight Gain and Start 2026 Strong

    The holidays are right around the corner (how is that even possible?!), and if your brain is already whispering, “Let’s just start over in January…”—HOLD UP! This episode is your cozy, no-BS pep talk to make weight loss SIMPLE (yep, even with pumpkin pie in the mix). If you’ve ever freaked out about enjoying a slice (or three) of Costco pumpkin pie, felt guilty after holiday meals, or struggled to stick with your goals when things get busy, you’re so not alone. I’ve totally been there—obsessing, overthinking, and vowing to “get it together” on January 1st. But what if THIS year was different? In this episode, I’m breaking down my 3 easiest, zero-guilt strategies to lose weight before the New Year—without calorie counting or missing out on your favorite foods: Plus, I’m sharing the secret sauce for faster results (hint: hello, accountability!). If you want to roll into 2025 feeling proud, not panicked, this episode is your go-to guide. Grab your pie, press play, and let’s end the year STRONG together. 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: 38 – THIS Is Secret To Permanent Weight Loss (& It's Not What You Think!) 48 – Why New Year’s Resolutions Always Fail (& What to Do Instead!) 50 – Want to Lose Weight in 2025? 3 Easy Ways to Reach Your Goals 67 – Why “Starting Over” Is Sabotaging Your Success (& What To Do Instead!) 84 – Still Stuck? 3 Simple Shifts That Finally Move the Scale BEFORE 2025’s Over 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! Timestamps: 00:00 Costco Pumpkin Pie Obsession 05:02 "Plan for Holiday Success" 07:57 "Track Meals with Photos" 12:27 "Importance of Support and Guidance" 13:16 "Achieve Year-End Weight Goals"

    17 min

  7. OCT 13

    90. How Dana Lost 37 Pounds at 40 Without Counting Calories or Giving Up Ice Cream!

    Ever wonder if it’s actually possible to lose weight and keep it off while still living your real, messy life (with Starbucks runs, school drop-offs, birthdays, holidays, and all the chaos? IT TOTALLY IS—and today’s episode proves it. In this super inspiring convo, I sit down with my client Dana, who came into the Mindful Weight Loss Academy feeling stuck, skeptical, and totally over calorie counting. She was 40, tired of feeling uncomfortable in her own skin, and not even sure weight loss was possible anymore. Four months later? She’s down 37 pounds, in maintenance, and rocking a whole new level of confidence WHILE still eating ice cream and showing her daughters what it looks like to take care of yourself. This episode is packed with real talk, mindset shifts, and proof that yes, sustainable weight loss is 100% possible even in your 40s, even with kids, even when you’ve tried everything. We’re talking real-life weight loss, mindset shifts, family dynamics, how community and accountability were total game changers, and how Dana finally ditched the old “I’ll just eat everything now and start over later” trap. Plus, she shares her tricks for eating at social events, finding meals everyone (including the kids!) loves, and what made the biggest difference this time around. If you’re feeling like lasting weight loss is impossible, or you’re scared to try again because nothing works…this one will give you SO much hope. Press play and get inspired to enter your era of doing it for YOU. 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: 15 – How Chantelle Lost 80 Pounds Without Counting Calories  25 – Kathryn’s 50 lb & 15% Body Fat Transformation Without Giving Up Pizza & Ice Cream 58 – How Mandy Lost 20 Pounds in 3 Months at 60 Years Old—WITHOUT Counting Calories! 85 – How Rebecca Lost 10 Pounds by Breaking All the Rules - “I’ll Never Diet Again!” 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! Timestamps: 00:00 Finding Success: A Journey to Change 06:08 Overcoming Food Anxiety 08:06 "Mindfulness and Weight Loss Success" 12:16 "Embracing Change for Growth" 15:47 "Prioritizing Self-Care for Wellbeing" 19:55 Loving New Recipe Modules 20:44 Mindful Eating Journey 25:46 Community Support Key to Success 28:50 "Community's Motivating Power" 30:49 "Embrace Community for Success"

    38 min

  8. OCT 6

    89. The 5 Biggest Weight Loss Myths I Wish I Never Believed (And What I’d Tell Myself Starting Over)

    Ever wish you could go back to day one of your weight loss journey and just yell some sense into yourself? SAME. In today’s episode, I’m spilling the tea on the 5 things I wish I knew before I lost 65 pounds (and kept it off for FIFTEEN years) — plus 5 pieces of diet culture “advice” I’d tell you to run far, far away from! If you’ve ever felt like tracking every bite, eating 1200 calories, or doing an hour of cardio every day is the way to “success” (spoiler: IT’S NOT), this episode is your permission slip to do things differently. We’re totally breaking down why coming back after a setback matters more than perfection, why you need to do what works for YOUR body (not what TikTok says), and how to build a sustainable routine that doesn’t make you want to scream into a salad. Let’s make 2026 the year you finally don’t have to “start over” in January, yeah? Ready to ditch the noise and actually lose weight in a way that sticks? This episode is your blueprint. 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: 20 – 3 Major Diet Mistakes I Made So You Don't Have To 49 – Reflecting on 2024: 15 Life Lessons I Learned the Hard Way! 64 – 5 Surprising Things I’d Do Differently If I Lost 65 Pounds Again 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! Timestamps: 00:00 "Journey to Mindful Eating" 04:28 Building Resilience through Setbacks 08:46 Navigating Conflicting Nutrition Advice 13:03 "Track Wins with Accountability Partner" 13:44 Mindful Weight Loss Community Success 18:29 Choose Qualified Experts Over Influencers 20:04 Mindful Weight Loss Journey 23:29 "Together in Unity"

    24 min
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About

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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