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. 3D AGO

    117. Is Food Noise Sabotaging Your Weight Loss? Here's How to Silence It Naturally (No GLP-1 Needed)

    Can we talk about food noise for a second? That constant mental chatter that starts the second you wake up. What am I going to eat today? Should I have that? I really want that. I shouldn't. Maybe just a little. If that sounds familiar, you are not alone and you are not crazy. Food noise isn't a willpower problem and it's not a character flaw. It's a physiological and psychological response to the way you've been taught to eat, and the good news is it can be healed. In this episode I'm giving you my honest, unfiltered take as a weight loss dietitian on GLP-1 medications like Ozempic and Wegovy and why a prescription is not the answer to silencing food noise for good. Yes, they can quiet the chatter temporarily. But they don't heal the root cause, and for many women the noise comes back louder when they stop. Mindful eating does something medication simply cannot. It dissolves the reason the noise was there in the first place. I'm also walking you through 3 powerful mindful eating strategies that start quieting food noise naturally, sustainably, and without a side effect list. We're talking about giving yourself unconditional permission to eat, reconnecting to your hunger and fullness cues, and eating for satisfaction instead of restriction. These are the exact tools that helped me break a 6-year binge and restrict cycle and lose 65 pounds without ever counting a calorie again. The goal was never just to stop thinking about food. The goal is to feel completely free around it. And that freedom is available to you, no prescription required. Press play and let's get you there. 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 108 – When Life Gets “Lifey”: How To Stay Consistent With Weight Loss 106 – Why You’re Not Losing Weight (And the 3 Simple Fixes That Actually Work) 93 – 3 “Healthy” Habits That Are Actually Slowing Down 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!

    22 min

  2. APR 13

    116. How Jessica Lost 11 Pounds by Finally Prioritizing Herself (Not Another Diet)

    Ever look in the mirror and wonder, where the hell did I go? You’re doing everything—working, parenting, feeding tiny humans, keeping your house from exploding…and somehow, your needs always end up dead last. Jessica gets it. She’s a mom, one of my amazing clients, and a fellow dietitian who went from postpartum overwhelm and food guilt to 11 pounds down, glowing in her scrubs, and finally feeling like herself again. She was drowning in hormones, decision fatigue, and total burnout. Her scrubs were tight, her identity felt nonexistent, and the last thing she wanted was to track another calorie. In this episode, Jessica shares how saying yes to herself changed everything. You’ll hear how she stopped trying to do it all alone, ditched the all-or-nothing food rules, and found a way to eat that feels doable, peaceful, and actually energizing. She’s running again. She cut her hair. She’s dressing with confidence and finally seeing herself in the mirror as someone she’s proud of. If you’ve been white-knuckling it alone, wondering if it’s really worth trying something new—this one’s for you. Jessica’s story is proof that you don’t need to suffer to lose weight. You just need the right support, the right strategy, and permission to prioritize yourself again. Ready to stop struggling in silence and finally get back to the healthiest version of yourself? Press play to find her. xoxo, Jackie P.S. Want to see Jessica’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! 113 - How Christine Lost 20 Pounds Without Counting a Single Calorie (& Finally Found Food Freedom) 110 - Why Your Brain Won’t Stop Thinking About Food (How to Quiet Food Noise for Good) 105 - Alana Lost 35 Pounds Without Keto, Ozempic, or Giving Up Mac & Cheese—Here’s How! 103 - How to Lose Weight & Keep It Off in 2026: GLP-1s, Seed Oils & SkinnyTok Lies with Abbey Sharp 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!

    34 min

  3. APR 6

    115. The 3 Hardest Things Nobody Warned Me About Losing 65 Pounds (And How I Got Through Them)

    Can I tell you something the weight loss industry will never put on a before and after post? Losing weight is HARD. Not just physically, but emotionally, psychologically, and in ways that nobody prepares you for. And that silence does so much damage. Because when you hit the hard parts and you will hit them, and nobody warned you they were coming, you think something is wrong with you. Nothing is wrong with you. The hard parts are where the real transformation actually happens. In this episode, I'm pulling back the curtain on the 3 hardest things I experienced on my own 65-pound weight loss journey that completely blindsided me. We're not talking about meal prep or workouts. We're talking about the inside stuff. How my body image actually got worse as I lost weight. How letting go of diet culture felt like grieving a part of my identity. And how the mental work was so much harder than anything physical, and I was completely unprepared for it. These are the things nobody warned me about, and I wish someone had. Because when you hit these moments and feel completely alone in them, it's easy to think you're failing. You're not. You're doing the deepest, most important work of the entire journey. The invisible work that nobody claps for but that makes lasting weight loss actually possible. If you've ever felt more self-conscious as you lost weight, struggled to let go of food rules that felt safe, or wondered why the scale moving still doesn't feel like enough, this episode is going to make you feel so seen. Press play and let's talk about the hard stuff nobody else is willing to say out loud. 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: 110 – Why Your Brain Won’t Stop Thinking About Food (How to Quiet Food Noise for Good) 99 – 5 Questions That Helped Me Lose 65 Pounds Without Counting Calories! 86 – Life’s Too Short to Diet Forever: What Losing My Grandma Taught Me About Health & Aging Gracefully 77 – Can You Heal Your Body Image AND Lose Weight? with Rachel Goodman 76 – How to Stay Committed To Weight Loss Even When You Don’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!

    25 min

  4. MAR 30

    114. Why Your Metabolism Isn’t the Problem—But These 3 “Healthy Habits” Might Be

    Ever feel like your metabolism is broken and that’s why you’re not losing weight? Like you’re eating clean, barely snacking, pushing through workouts, and still the scale won’t move? It can feel so frustrating when you’re “doing everything right” and nothing seems to be working. In this episode, we’re breaking down the truth about your metabolism and why it’s probably not the problem. I’m sharing the 3 “healthy habits” that might actually be slowing your metabolism down, even though they look disciplined on the outside. From under-eating and overdoing cardio to living in constant stress mode, these patterns can quietly signal your body to hold onto weight instead of release it. If you’ve been stuck eating 1,200 calories, chasing sweat sessions, skipping rest, or running on five hours of sleep and calling it hustle, this conversation will be eye-opening. Your metabolism doesn’t respond to pressure. It responds to safety. And when your body feels nourished, strong, and regulated, fat loss becomes so much easier. We’re talking about how to fuel your metabolism properly, why strength training matters more than endless cardio, and how stress and cortisol directly impact belly fat and hormone balance. You don’t need to restrict harder. You don’t need more intensity. You need better signals. Ready to stop fighting your body and start working with it? Press play and let’s rebuild your metabolism in a way that supports sustainable weight loss, real energy, and long-term results. 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: 106 - Why You’re Not Losing Weight (And the 3 Simple Fixes That Actually Work)⁠ ⁠108. When Life Gets “Lifey”: How To Stay Consistent With Weight Loss⁠ ⁠103. How to Lose Weight & Keep It Off in 2026: GLP-1s, Seed Oils & SkinnyTok Lies with Abbey Sharp⁠ ⁠102 - Want to Lose Weight in 2026 Without Counting a Single Calorie? Do This 93 - “Healthy” Habits That Are Actually Slowing Down 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!

    18 min

  5. MAR 23

    113. How Christine Lost 20 Pounds Without Counting a Single Calorie (& Finally Found Food Freedom)

    Ever wondered if mindful eating is actually real or just another buzzword? Today’s episode is such a treat because you’re meeting Christine, a super busy working mom of 2 who just graduated from the Mindful Weight Loss Academy (and let me tell you, her story is incredible!). If you’re burned out on strict meal plans, exhausted from counting macros, or convinced that weight loss requires protein shakes, perfection, and math spreadsheets, this conversation is going to feel like a deep breath. Christine opens up about her biggest lightbulb moments, including the day she realized her body isn’t a trash can for her kids’ leftovers, the moment she understood why the all-or-nothing approach kept her stuck, and how breaking up with old food rules finally helped her lose 20 pounds without counting a single calorie. And yes… she still enjoys her baked goods. We talk all about gentle accountability, why support and community matters so much, and how the right mindset (not another diet) is the real MVP for making changes that last. Christine shares how she went from questioning mindful eating to fully trusting her body, getting stronger, lifting heavier than ever, and literally glowing from the inside out. If you’re ready to feel like you’re finally in the driver’s seat of your health instead of riding shotgun with yet another crash diet, this episode is going to give you every bit of hope, encouragement, and “oh my gosh, me too” energy you need. Whether you're a mama juggling all the things or someone just craving peace with food, Christine’s story will show you what’s possible. xoxo, Jackie P.S. Want to see Christine’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: 105 - Alana Lost 35 Pounds Without Keto, Ozempic, or Giving Up Mac & Cheese—Here’s How! 89 - The 5 Biggest Weight Loss Myths I Wish I Never Believed (And What I’d Tell Myself Starting Over) 98 - How Macy Lost 26 Pounds Postpartum Without Counting a Single Calorie (+ Still Ate Oreos!) 60 - How Brooke Lost 30 Pounds and Kept It Off for 2 Years with Mindful Eating! 104 - Feeling Like a Failure? The Real Reason You’re Not Losing Weight Fast Enough 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!

    35 min

  6. MAR 16

    112. The 5 Biggest Weight Loss Lies I Believed in My 20s (And What Actually Works at 35)

    Ever wish you could sit down with your 20-year-old self and tell her to stop obsessing over 1,200 calories, endless cardio, and starting over every Monday? Same. In this birthday reflection episode, I’m sharing the 5 biggest weight loss lies I believed in my 20s and what actually works now at 35, after losing 65 pounds and keeping it off for over 15 years. If you’ve ever found yourself chasing extreme diets, feeling like every “bad day” means starting over, or believing smaller automatically means happier, you NEED to hear this. We’re busting toxic weight loss myths like “all calories are created equal” and “you have to work out every day to lose weight.” Plus, I’m breaking down why your comeback rate matters more than perfection and how to match your weight loss strategy to your current season of life. I’m sharing my journey from college calorie-counting and over-exercising to navigating post-baby body changes, and what it actually takes to build sustainable weight loss, real food freedom, confidence, and self-trust. Whether you’re in your 20s, 30s, 40s, or beyond, these lessons will help you stop chasing extremes and start building habits that fit your real life. If you’re tired of dieting, tired of starting over, and ready to lose weight in a way that actually lasts, press play. Your future self will thank 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: 104 - Feeling Like a Failure? The Real Reason You’re Not Losing Weight Fast Enough 100 - 10 Lessons from 100 Episodes: What It Really Takes to Lose Weight & Keep It Off 99 - 5 Questions That Helped Me Lose 65 Pounds Without Counting Calories! 89 - The 5 Biggest Weight Loss Myths I Wish I Never Believed (And What I’d Tell Myself Starting Over) 80 - How to Stay Consistent with Weight Loss When Life Gets 'Lifey': Real-Life Strategies for Busy Women 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!

    20 min

  7. MAR 9

    111. How Emily Lost 22 Pounds WITHOUT Counting Calories

    Are you a busy mom who feels like weight loss just is not realistic anymore? If your days are packed with work, kids, and responsibilities, and you feel exhausted before the day even starts, this episode is for you. In today’s episode, I am sitting down with Emily, a teacher and mom of three, and my Mindful Weight Loss Academy graduate who lost 22 pounds without counting calories, following a strict diet, or giving up the foods she loves. When Emily first came to me, she was overwhelmed, uncomfortable in her body, burnt out on dieting, and convinced she did not have the time or energy to lose weight. Now, she is lifting weights, feeling confident in her body, and finally experiencing food freedom. She shares how she stopped the all-or-nothing mindset, learned to trust herself around food, and created sustainable habits that actually fit her busy life. We talk about why fad diets and calorie counting failed her, how she navigated holidays without guilt, and what mindful eating really looks like for a working mom. Emily opens up about motherhood, body image, emotional eating, and how losing weight became easier once she stopped trying to be perfect. If you are tired of starting over every Monday, frustrated with dieting, or searching for a sustainable way to lose weight without counting calories, this conversation will resonate deeply. Emily’s story is proof that weight loss does not require restriction, more willpower, or waiting for life to slow down. Press play to hear how real-life weight loss is possible, even in your busiest season. xoxo, Jackie P.S. Want to see Emily’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: ⁠98 – How Macy Lost 26 Pounds Postpartum Without Counting a Single Calorie (+ Still Ate Oreos!)⁠ ⁠85 – How Rebecca Lost 10 Pounds by Breaking All the Rules - “I’ll Never Diet Again!”⁠ 104 - Feeling Like a Failure? The Real Reason You’re Not Losing Weight Fast Enough 80 - How to Stay Consistent with Weight Loss When Life Gets ‘Lifey’: Real Life Strategies for Busy Women 90 - 90 Dana Lost 37 Pounds at 40 Without Counting Calories or Giving Up Ice Cream! 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!

    35 min

  8. MAR 2

    110. Why Your Brain Won’t Stop Thinking About Food (How to Quiet Food Noise for Good)

    Ever feel like your brain is just non-stop about food? Like, you finish breakfast and before you know it, you're thinking about lunch...then negotiating with yourself about chocolate in the afternoon…and replaying every bite you ate before bed? That constant mental chatter? That’s food noise. If you're tired of thinking about food 24/7 and exhausted from the endless mental chatter, this episode is for you! We’re diving deep into “food noise” and why it’s NOT a willpower issue (seriously, you’re not broken). It’s a nervous system response fueled by old diet rules, scarcity, and stress. If you feel stuck in cycles of overeating, emotional eating, food guilt, or constant “should I / shouldn’t I” debates in your head, this conversation will change how you see your cravings forever. You don’t need more control. You need more calm. Peace with food is a skill. And in this episode, I’m teaching you exactly how to start building it. Ready to stop living with food on your mind 24/7 and tune into what actually feels good? Press play and learn how to quiet food noise for good so weight loss no longer feels like a constant mental battle. 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: 106 - Why You’re Not Losing Weight (And the 3 Simple Fixes That Actually Work) 99 - 5 Questions That Helped Me Lose 65 Pounds Without Counting Calories! 90 - How Dana Lost 37 Pounds at 40 Without Counting Calories or Giving Up Ice Cream! 88 - Stuck on Your Weight Loss Goals? Here’s the ONE Shift That’ll Change Everything 77 - Can You Heal Your Body Image AND Lose Weight? with Rachel Goodman 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!

    20 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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