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. HÁ 4 DIAS

    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"

    38min

  2. 6 DE OUT.

    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"

    24min

  3. 29 DE SET.

    88. Stuck on Your Weight Loss Goals? Here’s the ONE Shift That’ll Change Everything

    Ever feel like life is throwing every curveball your way and totally knocking you off your weight loss journey? Oh trust me, I GET IT. But what if those obstacles aren’t actually roadblocks but legit detours nudging you towards your next big breakthrough? In today’s episode, I’m sharing one of the most powerful mindset shifts I teach inside Mindful Weight Loss Academy—how to turn your setbacks into stepping stones. We’re talking about ditching the “why me?” mindset, taking back your power, and seeing obstacles as the exact turning points that lead to growth, healing, and real transformation. I’ll get personal about my own story: like losing a pregnancy, struggling with infertility, and how those twists actually led me to some of my biggest wins (hello, Ezra!). Plus, I’m breaking down how this mindset shift can change your journey…whether you're stuck in a plateau, dealing with stress eating, or just feeling off track. If you keep feeling stuck, stalled, or straight-up frustrated with your progress, this episode is your must-listen. We’ll talk reframes, pivots, curiosity over control, and how to rewrite your own freaking story. The obstacle you’re facing right now? It just might be the catalyst for your next breakthrough. Remember: you’re NOT the victim of your journey—you’re the author of your comeback. Ready for a new chapter? Press play and let’s turn those detours into your turning point. 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: 10 – Handling The Hard Parts Of Weight Loss 17 – Overcoming Self Sabotage During Your Weight Loss Journey with Dr. Nikki 26 – 5 Ways To Set High But Real Expectations For Weight Loss 27 – How To Prevent Burnout While Losing Weight With Lyndsay Gilson 45 – How to Reprogram Your Brain For Permanent Weight Loss with Lauren Balterman 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 "Transforming Obstacles into Opportunities" 03:47 "Embrace Life's Purposeful Detours" 08:33 Social Media Post Sparks Transformation 10:24 Curiosity Over Control in Challenges 13:25 "Finding Opportunity in Obstacles" 17:12 Trusting the Journey

    21min

  4. 22 DE SET.

    87. What REALLY Works for Weight Loss Over 40 with Kim Schlag

    Okay, let’s be honest—no one told us that one day we’d be googling things like “what the hell is perimenopause?” or “why do I want to eat my weight in Nutella at 3 a.m.?” If you’ve noticed your body changing in your 30s, 40s, or beyond (hi, night sweats, random joint pain, and mood swings for days), THIS is the episode you needed yesterday. I brought back the amazing Kim Schlag—nutrition coach, personal trainer, and total menopause truth-teller—to break down what really happens when hormones start doing their wild thing (spoiler: it’s not just about weight gain!). Kim gets real about her own hot flash horror stories (can you say changing clothes 12 times a night?!), the tools that help, and why this can actually be the best stage of your life (seriously). This episode is packed with truth bombs, real talk, and science-backed strategies to help you stop starting over. If you’ve ever felt lost in the “what now?!” maze of midlife, pull up a chair, grab your coffee (or a cold towel 😉), and press play! xoxo,  Jackie Connect with Kim: Instagram: kimschlagfitness Podcast: Fitness Simplified with Kim Schlag Website: www.kimschlagfitness.com 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: 4 – Empowered Over 40: Unleashing Your Best Self Through Fitness With Kim Schlag 7 – How To Lose Weight in Your 30s, 40s, 50s, and Beyond 58 – How Mandy Lost 20 Pounds in 3 Months at 60 Years Old—WITHOUT Counting Calories! 59 – Is Your Metabolism Broken? 3 Weight Loss Strategies That Ruined It (& How to Fix It!) 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 "Perimenopause: Symptomatic Pre-Menopause Phase" 04:49 Life Challenges: Sleep, Energy, Pain 07:57 Perimenopause Awareness for Better Experience 09:48 Menopause Therapy Doesn't Cause Weight Gain 13:31 Menopause Weight Loss Reality Check 18:28 Menopause Strength Training Benefits 19:14 "Effective Strength Training Intensity" 23:53 Puberty and Menopause: Excitement vs. Fear 27:04 Menopause Misunderstanding and Testing 30:29 Carbs, Water Weight & Scale Fluctuations 32:18 Defending Long-Term Medication Use 35:40 Lifetime Weight Loss Strategy 39:05 "Searching for Butter on Instagram"

    46min

  5. 15 DE SET.

    86. Life’s Too Short to Diet Forever: What Losing My Grandma Taught Me About Health & Aging Gracefully

    Ever wonder what you’ll be like at 90? (Personally, I plan to be a cute grandma in a hip little outfit, still dancing at weddings and holding babies.) If you’re here for a long, healthy, joyful life (not just a smaller body), this episode is for you. Today, I’m getting super real and opening up about my Grammy Z’s passing, the life lessons she handed me, and how I want to live (and age gracefully!) with intention. We’re skipping the step-by-step meal plans and routines. This one’s a heart-to-heart: what actually matters when you zoom out and look at the big picture. You’ll hear how she lived a full 90 years (hint: it wasn’t from dieting), and how I’m rethinking everything from self-care to legacy. If you’re taking care of aging parents, grieving a loved one, or just feeling like you’ve put yourself last for too long…this episode is your wake-up call. This isn’t just about weight loss. It’s about your life and how you want to live it, gracefully. 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: 4 – Empowered Over 40: Unleashing Your Best Self Through Fitness With Kim Schlag 7 – How To Lose Weight in Your 30s, 40s, 50s, and Beyond 10 – Handling The Hard Parts Of Weight Loss 3 – Balancing Self-Care & Food Freedom with Scout Sobel 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 Reflecting on Life and Aging 04:58 Prevent Chronic Disease: Lifestyle Now 07:28 Finding Happiness Abroad 12:15 Gratitude, Lessons, and Self-Care 15:35 "Prioritize Health Now" 17:14 "Gratitude and Legacy Reflection"

    20min

  6. 8 DE SET.

    85. How Rebecca Lost 10 Pounds by Breaking All the Rules - “I’ll Never Diet Again!”

    Ever feel like you’ve tried everything to lose weight—Weight Watchers, willpower, the “just don’t buy snacks” approach, and still end up bingeing on pretzels at 10 p.m. wondering what’s wrong with you? So did Rebecca. In today’s episode, I sit down with Rebecca, a busy single mom of two from LA and a total success story from Mindful Weight Loss Academy (although let’s be real…once a client, always a client ). We’re talking about the moment she hit diet rock bottom, the inner tug-of-war between “I can’t spend money on myself” and “I’m so over this struggle,” and how she finally said YES to herself...after almost walking away. (Spoiler: she said NO after our first call—and then came back a month later ready to change her life.) Rebecca shares her raw and honest journey: from years of yo-yo dieting and late-night binges, to finally finding food freedom through mindfulness and intention. We’re talking about the mindset shift that made food stop controlling her, how she went from snack-obsessed to truly satisfied, and the life-changing non-scale victories she’s celebrated—like having energy for her kids, finally loving her body, and ditching diet culture for good. Real talk: if you’re tired of feeling out of control around food, obsessed with your weight, or convinced you’re just “bad” at healthy eating, you need this episode in your life. Rebecca proves there’s a better way—and it has nothing to do with points, perfection, or “starting over.” Whether you’re on the fence about joining MWLA or you’re just sick of feeling like you’re “failing” at food, Rebecca’s story will leave you inspired, empowered, and maybe even a little emotional. (I definitely was.) xoxo,  Jackie P.S. Thinking about joining Mindful Weight Loss Academy? Head to www.themindfulweightloss.com to apply and see real-life wins. Want to chat with Rebecca? DM her @restingbecsface on Instagram! 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 43 – 15 Pounds Down & Finally Free From Diet Culture with Nicole Swartz 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 Overcoming Binge Eating Struggles 03:23 Rediscovering Control Over Eating 06:41 "Mindful Weight Loss Journey Start" 11:22 Intentional Eating and Health Awareness 12:58 Weight Loss and Energy Boost 18:03 Podcast Distractions and Team Support 19:47 "Lasting Success in Four Months" 24:36 Mindful Eating Insights 26:31 "Transform Your Life Permanently" 29:28 "Skepticism Over Scam Concerns"

    36min

  7. 1 DE SET.

    84. Still Stuck? 3 Simple Shifts That Finally Move the Scale BEFORE 2025’s Over

    Ever feel like you should be further along by now? Like, it’s September, and somehow 2025 is around the corner—but your goals? Your weight loss? Still stuck in January? If you're thinking “WTF happened to the year?” and panicking that you haven't made the progress you swore you would, this episode is for you. Today I’m walking you through 3 shockingly simple shifts I’ve been coaching clients on lately—tiny changes that are helping real women start seeing actual results before the year’s over. We’re talking less perfection, more momentum. Less stress, more consistency. And the third one? It's the one you're definitely skipping… and it's the fix that finally moves the scale. This episode is your permission slip to stop overthinking and start doing what actually works. This isn’t about trying harder. It’s about working smarter—and doing it in a way that fits your real, messy, beautiful life. Ready to get unstuck and finish 2025 strong? Press play, pick ONE of these shifts, and let’s make the next 4 months count. 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: 26 – 5 Ways To Set High But Real Expectations For Weight Loss 48 – Why New Year’s Resolutions Always Fail (& What To Do Instead) 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! 66 – Feeling Stuck in Your Weight Loss Journey? This Is What No One Talks About 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 "Reset for Real Results" 03:08 Act, Don't Just Absorb 07:24 Mindful Eating Boosts Energy 12:56 Quick Recovery Techniques 13:43 "Bounce Back Faster and Stronger" 17:40 Mindful Nutrition: Rule of Threes

    20min

  8. 25 DE AGO.

    83. Back-to-School Reset: 3 Simple Weight Loss Rituals (Without All-or-Nothing Thinking)

    Feeling the “back to school” energy but low-key dreading the pressure to have it all together overnight? You are SO not alone. If you’re already feeling burned out, packed lunches are taking over, and you’re wondering where you went wrong, this episode is for you! Here’s the truth: you don’t need a full-blown reset. You just need a rhythm. In today’s episode, I’m breaking down exactly how to gently rebuild your weight loss routine without falling for that all-or-nothing trap. We’re skipping the perfectionism and embracing simple, doable rhythms that actually stick—no crazy overhauls or early morning misery required. Whether your kids are back in school or you’re just craving structure again, this episode will help you create simple, doable routines that actually stick—so you can feel good in your body without feeling like you're failing. Ready to reset without needing to “get back on track”? Let’s swap out the chaos for rituals that feel good and routines that actually fit your life—not someone else’s. 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 🍽 Get my personalized meal planning assistant, Meal Planner Mallory, to build your custom meal plans, grocery list, and give you easy recipes (without the overwhelm)! RELATED EPISODES: 24 – Pregnancy Update: My Weight Gain, Navigating Body Changes & Planning For Life With 2 Kids 27 – How To Prevent Burnout While Losing Weight With Lyndsay Gilson 32 – LABOR DAY SPECIAL: How to Stay Healthy + Lose Weight During Holiday Weekends 44 – How To Enjoy Thanksgiving Without "Getting Back On Track" 49 – Reflecting on 2024: 15 Life Lessons I Learned the Hard Way! 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!

    16min
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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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