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 (145)
  • 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

    107. How to Enjoy Valentine’s Treats Without Sabotaging Your Weight Loss

    Valentine’s Day is here, and with it comes chocolates, sweets, and indulgent dinners. But what if you could enjoy the holiday without feeling guilty or sabotaging your weight loss progress? In today’s special Valentine’s Day episode, I’m sharing 3 actionable tips to help you navigate treats (or any celebration) while staying aligned with your goals. Yes, you CAN enjoy your favorite sweets and still lose weight! Plus, I’m spilling my favorite low-sugar chocolate brands and sharing practical strategies to avoid the all-or-nothing mindset because weight loss is about balance, not perfection. And don’t forget to grab my free Low Sugar Dessert Guide with over 40 yummy recipes to help you plan your treats!  Ready to put these tips into practice? Let’s dive in so you leave feeling confident, empowered, and ready to enjoy Valentine’s Day on your terms. 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: 82 - Can You Really Eat Ice Cream Every Night AND Still Lose Weight? The Truth About Macros with Amber Brueseke⁠ ⁠55 - Sick of Overeating on Holidays? 3 Ways to Enjoy Valentine’s Day Sweets and Still Lose Weight⁠ ⁠69 - Can You Really Find Food Freedom AND Lose Weight? With Natalie Rose⁠ ⁠92 - Want to Enjoy Halloween Candy and Still Lose Weight? Start With These 7 Tips⁠ ⁠89 - The 5 Biggest Weight Loss Myths I Wish I Never Believed (And What I’d Tell Myself Starting 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!

    13 min

  2. FEB 2

    106. Why You’re Not Losing Weight (And the 3 Simple Fixes That Actually Work)

    Ever feel like you’ve tried everything to lose weight, but the scale just will not move? Like you should be further along by now. Like maybe you’re doing something wrong. Like you’re one bad week away from saying “screw it” and starting over…again. In this episode, I’m breaking down why weight loss stalls even when you’re “doing all the things”, and why pushing harder is usually the exact thing keeping you stuck. Spoiler: it’s not about willpower. It’s about your systems. I’m walking you through 3 simple shifts I’ve been using with clients lately to help them regain momentum without extreme rules, restriction, or starting over. I also get real about my own postpartum season, why habits that used to work may not fit your life anymore, and the ONE thing almost everyone skips that makes or breaks long-term progress. If you’re tired of overcomplicating weight loss, beating yourself up, or waiting for the “perfect week” to start again…this episode will feel like a deep exhale. You’re not behind. You’re not failing. You’re just one system away from momentum again. If you’re ready to stop stressing, start seeing progress, and finally become the healthiest version of YOU, press play and let’s get you moving forward, one simple shift at a 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: 88 - Stuck on Your Weight Loss Goals? Here’s the ONE Shift That’ll Change Everything 76 - How to Stay Committed To Weight Loss Even When You Don’t See Results (Yet) 100 - 10 Lessons from 100 Episodes: What It Really Takes to Lose Weight & Keep It Off 57 - Why the Scale Isn’t Helping Your Weight Loss (and What to Focus on Instead) 71 - Why Waiting for Perfect Is Making You Gain Weight (& How to Break the Cycle!) 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

  3. JAN 26

    105. Alana Lost 35 Pounds Without Keto, Ozempic, or Giving Up Mac & Cheese—Here’s How!

    Ever feel like your body is no longer your own after kids? Or like one more doctor visit will send you over the edge? You’re not alone—and you’re definitely not broken. In this episode, I’m catching up with Alana, a mom of two, and a rockstar Mindful Weight Loss Academy client who shares her raw, unfiltered story about losing 35 pounds WITHOUT giving up mac and cheese or Starbucks (umm, yes please). We’re talking about her wild weight journey through pregnancies, how she bounced back from “rock bottom” moments, and what finally clicked for her when we started working together. We totally bust the myth that you have to cut out carbs, calorie count obsessively, or jump on those diet meds (yup, we talk Ozempic, too). Alana spills exactly how she shifted her mindset, ditched restriction, and started eating like a mindful badass instead—making small, sustainable tweaks that stuck for good. If you’ve tried ALL. THE. DIETS. and nothing sticks, or you’re tired of starting over on Monday, Alana’s story is your proof that it is. Grab your coffee (protein shake optional), hit play, and let’s chat about how you can make weight loss work for real—without giving up the foods you love or your sanity. xoxo, Jackie P.S. Want to see Alana’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!) 94 – How Lisa Lost 24 Pounds During Menopause WITHOUT Dieting or Giving Up Ice Cream 85 – How Rebecca Lost 10 Pounds by Breaking All the Rules - “I’ll Never Diet Again!” 68 – Can You Really Eat More AND Lose Weight? Lindsay Did–While Eating Gelato & Finding Food Freedom⁠ ⁠58 – How Mandy Lost 20 Pounds in 3 Months at 60 Years Old—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! Timestamps: 00:00 Health Struggles and Weight Fluctuations 03:24 Weight Fluctuations and Realizations 08:28 Support Needed for Dietary Changes 12:25 "Rediscovering and Reinforcing Goals" 14:07 Mindful Diet Changes for Weight Loss 16:06 Mindful Eating Progress and Travel 19:15 Weight Loss Perception and Reality 24:40 Mindful Eating and Health Transformation 26:30 Sustainable, Mindful Health Choices 32:08 Inspiring Healthy Balance Story 32:36 See You Next Week

    37 min

  4. JAN 19

    104. Feeling Like a Failure? The Real Reason You’re Not Losing Weight Fast Enough

    Ever catch yourself thinking, “I should be farther along by now…” or “Why am I not losing weight faster?” If you’ve ever spiraled because your progress feels “too slow,” this episode is going to be the reality check your brain desperately needs. You are not behind. You are not failing. Your expectations just need a little cleanup. Today, I’m getting brutally honest (with so much love) about the five rules for setting high, but actually realistic, expectations for weight loss so you can stop feeling disappointed and finally feel proud of the direction you’re heading.  I’m sharing my own unrealistic expectations and why trying to lose 65 pounds in 6 months nearly broke me, the sneaky mindset traps that make women feel like failures when they’re actually making great progress, and real stories from clients who stopped rushing the process and started getting real results. You’ll walk away with tough-love clarity, a fresh mindset, and simple questions to reset your expectations starting today. Plus, I’m sharing client wins that prove slow and steady isn’t just “fine,” it’s where the long-term magic happens. If you’re tired of feeling behind, tired of quitting when things aren’t perfect, or just need someone to tell you the truth with love, this episode is for you. Let’s clean up those expectations and finally make progress you’re proud of. 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:85 - How Rebecca Lost 10 Pounds by Breaking All the Rules - “I’ll Never Diet Again!” 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 90 - How Dana Lost 37 Pounds at 40 Without Counting Calories or Giving Up Ice Cream! 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!

    23 min

  5. JAN 12

    103. How to Lose Weight & Keep It Off in 2026: GLP-1s, Seed Oils & SkinnyTok Lies with Abbey Sharp

    Ever followed a million nutrition accounts, tried every “quick fix” in January, and still felt totally overwhelmed (and honestly…kinda hungry)? Girl, SAME. If you are tired of falling for detoxes, cleanses, fat-burning “miracles,” or just want real advice that actually fits into your busy, chaotic mom-life, today’s episode is your new BFF. I brought on media dietitian and wellness myth-buster Abbey Sharp to spill the tea (literally) on how to actually lose weight mindfully AND keep it off without driving yourself absolutely nuts. We get into all the things you’re Googling: Why protein, fiber, and healthy fats need to be your plate-building besties How to make healthy eating actually doable (even with kids, work, NO time, and yes, rotisserie chicken from Costco!) The truth about SkinnyTok and all those wellness cult tips that make you feel like crap What’s REALLY up with GLP-1 meds like Ozempic and the semaglutide craze—should you take it, when does it help, when does it get weird?? Plus, Abbey shares her honest story…going from the “perfect” PhD track to totally switching careers and crushing the media game. Because life isn’t about looking perfect; it’s about finding your WHY and creating real, sustainable change. If you’ve ever wanted someone to break down nutrition for your REAL LIFE, help you shut down that diet noise, and remind you there’s no one “right” way—we’re here to help you find it! xoxo, Jackie Connect with Abbey:  👋🏻 Follow Abbey on Instagram and TikTok: @abbeyskitchen  🎙️Listen to Bite Back with Abbey Sharp on Apple Podcasts or Spotify 📖Pre-order Abbey’s NEW Book - The Hunger Crushing Combo Method: The Simple Secret to Eating Well Without Ever Dieting Again 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: 61 - Why Diets FAIL & What Actually Works for Lasting Weight Loss with Jaclyn London80. How to Stay Consistent with Weight Loss When Life Gets 'Lifey': Real-Life Strategies for Busy Women 81. The Truth About GLP-1s: Ozempic, Wegovy & Why You Should (or Shouldn’t) Take Them 93 - “Healthy” Habits That Are Actually Slowing Down Your Metabolism (& How to Fix Them!) 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!

    39 min

  6. JAN 5

    102. Want to Lose Weight in 2026 Without Counting a Single Calorie? Do This

    Ever find yourself hyped for the “New Year, New Me,” only to hit February and think…ugh, here we go again? Yeah. SAME. If you’re tired of the all-or-nothing resolutions, counting every calorie, or Googling another 30-day detox, this episode is your actual fresh start. In today’s kickoff to 2026, I’m walking you through 3 tiny, zero-drama habits that will finally help you lose weight this year. No calorie counting. No perfection. No 47-step routines. Just real-life strategy that works whether you’re juggling kids, career chaos, or your coffee going cold for the third time. No guilt. No self-sabotage. No restarting every Monday. Just small, strategic shifts that build momentum and actually stick. If you’re ready to stop canceling on yourself and finally become the woman who follows through, grab your (probably lukewarm) coffee and hit play. 2026 is YOUR year, and it starts with one simple step. Let’s GO! 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: 97 - Why New Year’s Resolutions Fail (And What to Do Instead!) 88 - Stuck on Your Weight Loss Goals? Here’s the ONE Shift That’ll Change Everything 99 - 5 Questions That Helped Me Lose 65 Pounds Without Counting Calories! 45 - How To Reprogram Your Brain For Permanent Weight Loss with Lauren Balterman 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!

    26 min

  7. 12/29/2025

    101. 3 “Healthy” Mistakes That Are Wrecking Your Metabolism (& How to Fix Them!)

    Feel like your metabolism ghosted you? Like you’re eating clean, working out, doing all the “right” things—and still nothing’s happening? Girl, I’ve been there! Here’s the truth no one tells you: your so-called “healthy habits” might actually be wrecking your metabolism. In this episode, I’m breaking down the 3 biggest weight loss mistakes that slow your metabolism way down—and what to do instead so your body starts burning fat on autopilot. Yep, we’re flipping the script on everything you’ve been taught about weight loss. In today’s episode, we’ll cover: Why eating less is not the answer—and might be making things worse The real reason cardio isn’t cutting it (and what actually works) How stress and screen time mess with your hormones Simple, science-backed swaps to boost your metabolism without burnout And let’s not forget—it’s the end of the year. If you want to end 2025 strong and start 2026 on the right foot, this episode is exactly where you need to be. No more spinning your wheels. It’s time to work with your body, not against 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: 45 – How to Reprogram Your Brain For Permanent Weight Loss with Lauren Balterman 48 – Why New Year’s Resolutions Always Fail (& What to Do Instead!) 26 – 5 Ways To Set High But Real Expectations For Weight Loss 50 – Want to Lose Weight in 2025? 3 Easy Ways to Reach Your Goals 68 – Can You Really Eat More AND Lose Weight? Lindsay Did–While Eating Gelato & Finding Food Freedom 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

  8. 12/22/2025

    100. 10 Lessons from 100 Episodes: What It Really Takes to Lose Weight & Keep It Off

    100 episodes?! Cue the confetti, friends! 🥳 I can’t quite believe we’re here either. When I started this podcast, I had no mic, no plan, and no idea what would happen. But I did have one powerful message: real weight loss isn’t about dieting harder—it’s about living better. And here we are. 100,000 downloads later!!!!!  Whether you’ve been here since day one or you’re brand new, I want to say: thank you. This show has changed my body, my mindset, my business, and my relationship with food—and in today’s episode, I’m sharing the 10 biggest lessons I’ve learned along the way. The ones that helped me lose 65 pounds and keep it off while running a business and raising two babies. These aren’t Instagram-perfect soundbites. These are the real, messy, unsexy truths that actually work—so you can stop starting over and start feeling like the most powerful version of yourself. PLUS: I’m getting a little emotional about what this podcast has meant to me—and why your reviews, shares, and messages are the fuel that keeps me going.  Let’s laugh, learn, and lift each other up as we say goodbye to 2025 and helllllloooo, 2026. xoxo, Jackie 🎉 Don’t forget to screenshot this episode, tag me @the.mindful.nutritionist, and leave a review to celebrate our 100th episode together! 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: 67 - Why “Starting Over” Is Sabotaging Your Success (& What To Do Instead) 71 - Why Waiting for Perfect Is Making You Gain Weight (& How to Break the Cycle) 81 - The Truth About GLP‑1s: Ozempic, Wegovy & Why You Should (or Shouldn’t) Take Them 17 - Overcoming Self Sabotage During Your Weight Loss Journey with Dr. Nikki 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
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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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