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. 2D AGO

    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

  2. DEC 22

    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

  3. DEC 15

    99. 5 Questions That Helped Me Lose 65 Pounds Without Counting Calories!

    Ever wonder why you keep bouncing back between dieting and overindulging? Oh boy, I've been there! Today, we dive right into the juicy stuff—weight loss tips that don’t require counting calories! We're tackling the 5 essential questions you need to ask yourself before eating to make weight loss simple, sustainable, and empowering. These questions helped me lose 65 pounds and keep it off for 15 years, even with two kids. Here's what we’re covering: How to know if you’re eating out of hunger or emotions (and how to stop the emotional eating cycle) How to balance your meals for lasting energy—goodbye sugar crashes! How to make food choices that make you feel amazing and aligned with your goals The importance of only eating foods that make you say “HELL YES” Why mindful eating is the real game changer—and how you can practice it every day If you’re tired of the dieting struggle and ready to embrace a life where you never have to track a single calorie, this episode is for you! Tune in to start eating mindfully, feeling amazing, and loving your body again. 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: 5 – 5 Surprising Things I’d Do Differently If I Lost 65 Pounds Again 20 – 3 Major Diet Mistakes I Made So You Don't Have To 35 – Why You Should Stop Counting Calories and Do This ONE Thing Instead! 49 – Reflecting on 2024: 15 Life Lessons I Learned the Hard Way! 56 – 10 Things I Learned from Losing 65 Pounds (#10 will surprise you!) 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

  4. DEC 8

    98. How Macy Lost 26 Pounds Postpartum Without Counting a Single Calorie (+ Still Ate Oreos!)

    Ever wish you could lose weight without logging every crumb, giving up Oreos, or spiraling with guilt after a snack attack? Girl, SAME. But Macy? She’s proof that you don’t have to do any of that. In today’s episode, I’m chatting with Macy—a rockstar mom (of TWO under three!) and Mindful Weight Loss Academy client—who lost 26 pounds (and 2 pant sizes!) just 4 months postpartum…without dieting, calorie counting, or giving up Oreos. We’re diving into what it really takes to lose weight mindfully: eating real food (yes, even deep-fried fair food!), joining an amazing community for support, and actually putting yourself FIRST for once. Macy shares how upping her protein, listening to her body (no more eating by the clock!), and giving herself grace changed everything. Plus, she dishes on how her healthy habits are rubbing off on her family and friends (hello, ripple effect)! If you’re tired of starting over every Monday, convinced you “don’t have time,” or nervous to invest in yourself, you need to hear Macy’s story. This episode is REAL TALK about mom life, weight loss, and why it’s totally possible for you—yes, YOU—to lose weight and keep it off without restriction or deprivation. Ready for your own transformation? Hit play and let’s do this together! xoxo, Jackie Connect with Macy: Instagram: @macyraine4 MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 15 – How Chantelle Lost 80 Pounds Without Counting Calories  58 – How Mandy Lost 20 Pounds in 3 Months at 60 Years Old—WITHOUT Counting Calories! 60 – How Brooke Lost 30 Pounds and Kept It Off for 2 Years with Mindful Eating! 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! Timestamps: 00:00 Persistent Encouragement Success 06:17 "Post-Baby Weight Loss Journey" 09:06 Embracing Grace and Resilience 11:37 Program Fosters Community and Alignment 16:55 Navigating Healthy Food Choices 19:50 "Effortless Living with Prepackaged Foods" 20:55 Post-C-Section Body Acceptance 25:42 Protein and Fiber for Weight Loss 28:57 Encouragement for Hesitant Moms 31:08 "Grateful for Trust and Connection"

    37 min

  5. DEC 1

    97. Why New Year’s Resolutions Fail (And What to Do Instead!)

    Tired of setting the same New Year’s resolution every year…only to quit by February? That’s why I ditched resolutions years ago and started using one simple strategy that actually helped me stay consistent, lose weight, and build the life (and health) I wanted. It’s called a Word of the Year—and it’s not just cute Pinterest inspo. It’s a game-changing mindset tool that’s helped me and my Mindful Weight Loss Academy clients have our most grounded, powerful, and aligned years ever. In this episode, I’m walking you through the exact exercise I use to choose my Word of the Year—plus, I’ll reveal my word for 2026 (hint: it’s not “hustle”). We’ll talk about why typical resolutions don’t work, how to create momentum that lasts longer than your leftover holiday cookies, and how to show up for yourself even when “life gets lifey.” I reveal my top tips, tricks, and strategies to help you dial in on your weight loss goals for 2026 and choose a word of the year that aligns with your big dreams. It's time to push the boundaries of what you thought was possible for your health and get crystal clear on what's in store for you! If you’re ready to stop quitting on yourself and start building habits you can actually stick to—this episode is your first step. 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: 80 - How to Stay Consistent with Weight Loss When Life Gets ‘Lifey’: Real-Life Strategies for Busy Women 71 - Why Waiting for Perfect Is Making You Gain Weight (& How to Break the Cycle!) 88 - Stuck on Your Weight Loss Goals? Here’s the ONE Shift That’ll Change Everything 45 - How To Reprogram Your Brain For Permanent Weight Loss with Lauren Balterman 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!

    18 min

  6. NOV 24

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

    Does Thanksgiving (and the rest of the holidays) always leave you feeling bloated, guilty, and swearing you’ll “start over on Monday”? SAME.  If you’re tired of the whole eat-all-the-things-then-feel-awful-then-promise-to-be-perfect cycle, this episode is seriously for YOU. I’m breaking down the 5 essential strategies (the exact ones I still use & teach my clients) to help you actually ENJOY Thanksgiving—without guilt, food coma vibes, or starting over again. Let’s break free of food guilt, ENJOY your favorite traditions, and make this Thanksgiving (and every holiday!) something you actually look forward to. This isn’t about dieting. It’s about enjoying everything—from stuffing to seconds with zero guilt and total confidence. Whether you're hosting or just showing up, this episode will help you create a new kind of Thanksgiving—one where you feel in control, at peace with food, and proud of how you showed up for yourself. You can lose weight (or maintain it!) over the holidays. You just need the right tools. Let’s get into them! xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 42 – Holiday Eating Hacks: Stay in Control Without Overindulging 44 – How To Enjoy Thanksgiving Without "Getting Back On Track" 46 – 5 Tips to Avoid Holiday Weight Gain 91 – Want to Lose Weight Before 2025’s Over? 3 Simple Steps to Skip Holiday Weight Gain and Start 2026 Strong SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday! Timestamps: 00:00 Mindful Thanksgiving: Enjoy, No Reset 06:26 Mindful Eating for Weight Loss 08:04 Holiday Eating: Avoid Regret Cycle 11:18 "Mindful Weight Loss for Holidays"

    15 min

  7. NOV 17

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

    Ever feel like the second November hits, all your progress goes out the window? The holidays used to be a non-stop spiral of overeating for me, and if you’ve ever felt stuck in that gross guilt/self-sabotage cycle, you are SO not alone. In today’s episode, I’m sharing 5 powerful mindset shifts that helped me—and my Mindful Weight Loss Academy clients—finally stop the food guilt, enjoy our favorite treats, and still feel in control through the holiday season. These shifts aren’t about skipping dessert or white-knuckling it through Thanksgiving dinner. They’re about breaking the all-or-nothing cycle so you can eat with freedom, stay connected to your goals, and walk into January feeling proud (not panicked). If you want to actually ENJOY your favorite holiday foods without starting the next year in a shame spiral, you need this episode in your earbuds, like, yesterday. Let’s make this the year you don’t “start over” in January. Deal? xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 32 – LABOR DAY SPECIAL: How to Stay Healthy + Lose Weight When Life Gets Busy 40 – 7 Tips for a Binge-Free Halloween (& What to Do If You Go Overboard On Candy)  42 – Holiday Eating Hacks: Stay in Control Without Overindulging 46 – 5 Tips to Avoid Holiday Weight Gain 55 – Sick of Overeating on Holidays? 3 Ways to Enjoy Valentine’s Day Sweets and Still Lose Weight SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday! Timestamps: 00:00 Holiday Boundaries: Guilt-Free Tips 04:44 "Empowered Eating Through Boundaries" 07:35 Prioritize Connection Over Consumption 11:11 Mindful Indulgence and Satisfaction 14:38 "Empowered Weight Loss Support" 17:18 "Holiday Mindset and Empowerment"

    20 min

  8. NOV 10

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

    Feeling stuck with menopause weight and convinced it’s “just your age”? Think again, my friend! Lisa thought so too—until she lost 24 pounds at 61…without dieting, without tracking, and yes, while still eating pizza and ice cream. In this inspiring episode, I sit down with one of my incredible Mindful Weight Loss Academy grads, Lisa, who shares her powerful story of transformation. After decades of dieting (hello, Weight Watchers in the ‘90s 😵‍💫), she was fed up, frustrated, and ready to feel like herself again. Spoiler: she found freedom, satisfaction, and food peace—and she’s breaking down exactly how she did it. If you’ve ever thought, “It’s too late for me,” or felt exhausted by decades of food drama, you have got to hear Lisa’s story. She’s proof that weight loss after 50 & 60 is absolutely DOABLE, without cutting out your favorite foods or spending hours obsessing over every bite. If you’re ready to believe that weight loss is still possible and doesn’t have to feel like punishment, this episode will light a fire under you. Press play and meet your new post-menopause role model. xoxo,  Jackie Connect with Lisa: Instagram: @lmq31 MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 15 – How Chantelle Lost 80 Pounds Without Counting Calories  58 – How Mandy Lost 20 Pounds in 3 Months at 60 Years Old—WITHOUT Counting Calories! 60 – How Brooke Lost 30 Pounds and Kept It Off for 2 Years with Mindful Eating! SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday! Timestamps: 00:00 "Satisfaction in Balanced Eating" 04:44 "Tracking for Better Eating Habits" 06:28 Simplified Food Journaling Success 09:31 Healthy Weight Loss Journey 13:59 Supportive Fitness Community Sharing Success 16:07 Personalized Food Journal Guidance 20:37 Invest in Health Early 23:27 Personalized Guidance Experience 28:04 Empathy Through Lived Experience 29:39 Mindful Weight Loss Screenshot Story

    35 min
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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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