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 (153)
  • 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. 17h ago

    124. What Helped Kylie Lose 28 Pounds, Get Her Period Back, and Feel at Peace with Food

    Ever wish you could just eat a damn meal without overthinking it? Like actually feel full, satisfied, and not obsessed with whether you “earned it” or if it fits your macros? If calorie counting, macro tracking, and endless diets left you feeling stuck, stressed, and totally exhausted, this episode is your permission slip to do it differently. Today, I’m sitting down with Kylie, a real-life graduate of Mindful Weight Loss Academy, to get SUPER real about what it’s like to go from hitting rock bottom (hi, crying over jeans that don’t fit) to losing 28 pounds without restriction. We talk about ditching migraines, getting her cycle back on track, feeling genuinely good in her scrubs again, and—yep—actually enjoying food. This isn’t just another “before and after” story. This is about reclaiming your life, your energy, and your peace of mind. If you’ve been lurking in the background, thinking “could this actually work for me?” Kylie’s story is your sign. Whether you’re scared to let go of control or just sick of starting over every Monday, this episode will show you that real change is possible…and sustainable. xoxo, Jackie P.S. Want to see Kylie’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: 113 - How Christine Lost 20 Pounds Without Counting a Single Calorie (& Finally Found Food Freedom) 111 - How Emily Lost 22 Pounds WITHOUT Counting Calories (Here’s How) 105 - Alana Lost 35 Pounds Without Keto, Ozempic, or Giving Up Mac & Cheese—Here’s How! 102 - Want to Lose Weight in 2026 Without Counting a Single Calorie? Do This 100 - 10 Lessons from 100 Episodes: What It Really Takes to Lose Weight & Keep It Off 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!

    32 min

  2. Jun 1

    123. Why Your Metabolism Works Against You Every Summer (And the 3 Fixes That Actually Work for Weight Loss)

    Ever feel like you start summer with the best intentions and somehow end August feeling like your body is completely working against you? The scale is up, your energy is crashed, your cravings are spiraling, and you have no idea why. Here is what nobody is telling you: summer does not just change your schedule. It changes your cortisol, your sleep, your eating patterns, and your body's signals. And most women have no idea it is happening. In this episode, I am pulling back the curtain on exactly why your metabolism works against you every summer specifically, not just in general, but the summer-specific patterns that are quietly slowing your fat loss down. We are talking about why saving your calories for nighttime is destroying your metabolism, why grinding through intense workouts in the summer heat is making things worse not better, and why the chaos and stress of summer is one of the biggest metabolic disruptors of the entire year. These are the exact patterns I lived as a camp counselor, starving myself all day and binging at night, and exactly what changed when I finally understood what summer was actually doing to my body. The same shift that helped me lose 65 pounds and keep it off for 16 years through every summer since. Your metabolism is not broken. Summer is just harder on it than any other season. And once you know why, you know exactly what to do. Press play and let's give your metabolism the signals it has been waiting for all summer long. 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:118 ー Why Everything You've Heard About Your Metabolism Is Wrong (And What Actually Works for Weight Loss)⁠⁠ 116 ⁠⁠ー⁠⁠ How Jessica Lost 11 Pounds by Finally Prioritizing Herself (Not Another Diet)⁠⁠ 119 ⁠⁠ー⁠⁠ Want To Lose 10 Pounds Before Summer? STOP Starting Over and Do This Instead⁠⁠ 117 ⁠⁠ー⁠⁠ Is Food Noise Sabotaging Your Weight Loss? Here's How to Silence It Naturally (No GLP-1 Needed)⁠⁠ 114 ⁠⁠ー⁠⁠ Why Your Metabolism Isn’t the Problem—But These 3 “Healthy Habits” Might Be 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. May 25

    122. Can You Eat the Burger, Drink the Cocktail & Still Lose Weight This Summer? Yes—Here's How

    How many summers have you spent either completely restricting yourself at every barbecue, calculating every calorie at the cookout, and avoiding the pool because you haven't hit your goal yet? Or going completely off the rails the second Memorial Day hits, and spending all of June trying to undo the damage? If either of those sounds familiar, this episode is your permission slip to do summer completely differently this year. Here is what I want you to know going into this Memorial Day weekend. You can eat the burger. You can have the cocktail. You can enjoy the vacation. And you can do all of it without gaining the weight back, not through restriction and willpower, but through a completely different approach to summer eating that actually works with your life instead of against it. In this episode, I am giving you the mindset shifts and the practical strategies for navigating the three biggest summer scenarios. Barbecues and cookouts, alcohol and summer drinks, and vacation and travel eating. We are talking about what to eat before you go, what to bring, how to drink strategically without derailing your progress, how to pack and Instacart your way through vacation, and why actually eating the local food and enjoying every single bite is not cheating. It is living. The woman who enjoys her summer and loses weight is not more disciplined than you. She just has a better strategy. Press play, and let's give you that strategy right now. Happy Memorial Day! 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: 119 ーWant To Lose 10 Pounds Before Summer? STOP Starting Over and Do This Instead 116 ーHow Jessica Lost 11 Pounds by Finally Prioritizing Herself (Not Another Diet)  110 ーWhy Your Brain Won’t Stop Thinking About Food (How to Quiet Food Noise for Good)  109 ーThe Dietitian Who Needed a Dietitian: How Melissa Lost 21 Pounds Postpartum (And Regained Her Confidence!  103 ー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!

    23 min

  4. May 18

    121. Why "I'll Just Use My Insurance" Is the Most Expensive Weight Loss Mistake You'll Make

    I get this DM constantly, almost word for word, over and over again. "I just found out I have free health coaching through my insurance, so I'm going to try that first." And I get it. Free sounds amazing, especially when you have already spent so much money trying to lose weight. But here is the truth nobody is telling you: free is only a good deal if it works. And if it doesn't work, free is the most expensive thing you will ever try. In this episode, I am pulling back the curtain on exactly what insurance-based nutrition coverage actually looks like from the inside, because I lived it. Before I built Mindful Weight Loss Academy, I worked as a bariatric dietitian inside the insurance system, seeing 16 patients a day with 15 minutes of actual face time per person. And what I saw made me walk away and build something completely different. We are talking about why insurance nutrition coverage is generic by design and was never built for your body or your life, why appointments every six weeks with a protein handout is not coaching and never will be, and why insurance doesn't cover the real work that actually makes weight loss stick, the emotional eating, the food noise, the mindset, and the relationship with food that determines whether your results last. I am also breaking down what the average woman actually spends on weight loss attempts that don't work, and why investing in real personalized support is almost always less than what you are already spending on things that aren't moving the needle.  You deserve more than a generic protocol and a follow-up in 6 weeks. Press play and let's talk about what you actually deserve. 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: 117ーIs Food Noise Sabotaging Your Weight Loss? Here's How to Silence It Naturally (No GLP-1 Needed)  115ーThe 3 Hardest Things Nobody Warned Me About Losing 65 Pounds (And How I Got Through Them)  112ーThe 5 Biggest Weight Loss Lies I Believed in My 20s (And What Actually Works at 35)  105ーAlana Lost 35 Pounds Without Keto, Ozempic, or Giving Up Mac & Cheese—Here’s How!  108ーWhen Life Gets “Lifey”: How To Stay Consistent With Weight Loss  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

  5. May 11

    120. “The Easiest 20 Pounds I’ve EVER Lost”—And Why Erica Will Never Diet Again

    Ever feel like you'll never lose weight unless you're tracking every calorie, measuring every bite, and swearing off anything fun till “after you reach your goal”?  Been there. But guess what? There’s a better way—and it actually feels good. In this week’s real-talk episode, I sit down with my current MWLA client, Erica, a busy nurse, mom, and full-time grad student (so YES, you do have time for this!) who dropped 20lbs in 16 weeks WITHOUT calorie counting, Food Police, or diet drama. Listen in as Erica shares her journey from feeling lost in postpartum, defeated by diet culture’s noise, to finally finding food freedom and a way of eating that’s actually sustainable. If you’re tired of restarting every Monday or believing you’ll never break free from the cycle of dieting and self-sabotage, THIS is your sign. Erica’s story will remind you losing weight can be simple, joyful, and free from food fear—seriously, no more counting calories! Press play and remember, you don’t need more rules. You need a fresh approach that works with your real life. xoxo, Jackie P.S. Want to see Erica’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: 113 - How Christine Lost 20 Pounds Without Counting a Single Calorie (& Finally Found Food Freedom) 111 - How Emily Lost 22 Pounds WITHOUT Counting Calories (Here’s How) 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 102 - Want to Lose Weight in 2026 Without Counting a Single Calorie? Do This 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!

    37 min

  6. May 4

    119. Want To Lose 10 Pounds Before Summer? STOP Starting Over and Do This Instead

    Real talk, it is May, summer is literally around the corner, and if you have said "I need to lose 10 pounds before summer" approximately 47 times in the last five years, this episode is for you. Because the problem is not that you can't lose the weight. The problem is that you keep starting over instead of just keeping going. Starting over is not a fresh start. It's the same cycle with a different date on it. And until you break that cycle, the weight is not going anywhere. In this episode, I am breaking down exactly why you keep starting over and it is not a discipline problem or a motivation problem. It is a systems problem. We are talking about why your plan is too perfect for real life, why motivation will always let you down, and why one bad day keeps snowballing into a full restart every single week. But more importantly, I am giving you a simple 4-step summer plan that actually works with your real life, not the perfect version of it. You will learn how to pick one non-negotiable habit that compounds over time, how to make the healthy choice embarrassingly easy, two powerful questions to ask yourself every morning and every night, and why actually living your summer, the barbecues, the pool days, the vacations, is not the enemy of your weight loss. It is actually the key to it. You do not need a new plan. You need to stop abandoning the one that was working. Press play and let's make this the last summer you ever have to start over. 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: 78 — How to Feel Confident in Your Swimsuit This Summer (Even If You Haven’t Hit Your Goal Weight Yet) 104 — Feeling Like a Failure? The Real Reason You’re Not Losing Weight Fast Enough 113 — How Christine Lost 20 Pounds Without Counting a Single Calorie (& Finally Found Food Freedom) 106 — Why You’re Not Losing Weight (And the 3 Simple Fixes That Actually Work)  114 — Why Your Metabolism Isn’t the Problem—But These 3 Habits Might Be 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. Apr 27

    118. Why Everything You've Heard About Your Metabolism Is Wrong (And What Actually Works for Weight Loss)

    Ever feel like the internet has completely gaslit you about your metabolism? Like you've been cutting carbs, grinding through cardio, and blaming your genetics and still nothing is working? Here's the truth nobody is saying out loud: almost everything you've been told about your metabolism is wrong. And the things you've been avoiding might actually be exactly what your body needs. In today’s episode, I'm busting 3 of the most persistent metabolism myths floating around social media, diet culture, and yes, even some doctors' offices. We're talking about why carbs are not the enemy (your thyroid actually needs them), why doing more exercise can make weight loss harder not easier, and why your genetics are not the death sentence you think they are. This is the episode I wish someone had handed me when I was cutting my protein bar into thirds, doing hours of cardio, and still gaining weight. The truth is your body isn't broken. It's been given the wrong instructions. When you stop restricting carbs out of fear, swap endless cardio for smarter movement, and start pulling the lifestyle levers that actually control your metabolic rate like sleep, protein, stress, and muscle, everything changes. I've seen it in my own 65lb journey and in hundreds of women inside Mindful Weight Loss Academy. You don't need to do more. You need to do what actually works. Press play and let's rewrite the story your metabolism has been trying to tell you all along. 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: 101– 3 "Healthy" Mistakes That Are Wrecking Your Metabolism (& How to Fix Them!) 74 – Is THIS Keeping You From Losing Weight? The Shocking Truth About Gut Health & Weight Loss with Dr. Heather Finley 88 – Stuck on Your Weight Loss Goals? Here’s the ONE Shift That’ll Change Everything 105 – Alana Lost 35 Pounds Without Keto, Ozempic, or Giving Up Mac & Cheese—Here’s How! 102 – Want to Lose Weight in 2026 Without Counting a Single Calorie? Do This 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!

    24 min

  8. Apr 20

    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
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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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