Losing Weight without Losing Your Mind (formerly the More Mindful Podcast)

Have you ever told yourself "I'm going to try to eat more protein this week" and then hit Friday feeling like you let yourself down again?

In this episode, Julia shares an insight from a recent journaling prompt about past accomplishments. 

When she looked back at the moments she felt most proud of (running a marathon, earning a promotion, becoming #1 on her corporate sales team, and the weight loss season that became the foundation of Eat More with Julia), every single one had 1 thing in common - and she's sharing it with you.

In this episode:

• Why "I'm going to try" is a red flag, and the one question to ask every time you catch yourself saying it
• The difference between being goal-obsessed and being goal-specific
• How Julia built support systems around her biggest wins, and why she couldn't have done it on willpower alone
• Why overloading your week with expectations guarantees you'll feel disappointed by Monday afternoon
• How to swap "why isn't this easier for me?" for "who do I get to become?"

Your homework: For the next seven days, notice every time you say "I'm going to try to…" Pause and ask yourself: What am I specifically doing to make this happen? Bonus points if you recruit your partner or kids to catch you.

Join the Shift to Shed Challenge: Julia's free 3-day live event is back! 

She'll walk you through how she helps clients rewire their beliefs about themselves, food, and their circumstances, so the habits they want finally feel doable, without constant willpower or negotiating with themselves. Sign up below!

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

Have you ever thought, "I just need it to click"? Like... you're waiting for the moment when eating well stops feeling like so much work. 

In this episode, I share a coaching conversation with a 1:1 client who was stuck in exactly that place. What we uncovered about what "clicking" actually means changed how she measures her progress, and it might change how you measure yours.

We talk about the awkward stage between knowing what you want to change and having it feel automatic. 

We also cover why that stage makes so many women want to quit, and what my daughter learning to crawl taught me about why progress sometimes seems to slide backward. 

By the end, you'll have a new way to tell whether your effort is actually working, even when it doesn't feel easy yet.

In this episode:

• The hidden story behind "I'm waiting for it to click"
• Why your beliefs are shaping every food decision you make
• The messy middle, and why it's a sign you're on the right track
• A simple shift in what you pay attention to that keeps you motivated when it still feels hard

The Shift to Shed Challenge is happening live this week, and it's free. 

Join us to rewire the beliefs you hold about yourself, your circumstances, and food, so that losing weight and keeping it off doesn't take so much effort. Replays are available for 7 days. [Sign up here: https://www.eatmorewithjulia.com/shift-to-shed-the-challenge]

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, I tackle the fear that keeps a lot of people from ever hiring a coach — and share what actually happened when one of my clients hit a hard moment mid-week, pint of Ben and Jerry's in hand, with the spoon dug in. 

It's not the story you'd expect for a "weight loss win."

If you've ever hired a coach and then still messed up and thought "wtf?" ... this episode will revolutionize how you set your expectations for yourself. 

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

Everyone in the weight loss and fitness space keeps telling you the same thing: get a system, and everything else falls into place. The perfect meal prep. The perfect macro split. The perfect workout program.

So why does it keep not working for you?

In this episode, I share a hot take I didn't even realize I believed until becoming a mom — If you've ever found the "perfect" plan and still couldn't stick with it, this one's for you.

Mentioned in this episode:

• The Shift to Shed Challenge — [SIGN UP HERE]
• DM Julia @[eatmorewithjulia]

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

Millennial women didn't choose most of what they believe about food, weight, and their bodies — it was handed to them. 

In this episode, Julia unpacks the two contradictory messages an entire generation absorbed at once, and why that contradiction — not a lack of willpower — is why so many women lose weight and gain it back.

In this episode:

• The two opposite beliefs millennial women were programmed with at the same time
• Why this contradiction is what keeps you cycling between "eating clean" and "I deserve this"
• A real client story: how rewiring this conditioning shifting everything
• Why beliefs have to shift before behaviors can... and why another diet, another macro plan, or even intuitive eating can't fix a belief problem

Mentioned in this episode:

• The Shift to Shed Challenge — a free 3-day event coming up on September 15,16,17th

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

I'm talking about something that shows up for almost every single one of my clients at some point — and it's one of the main reasons things stop working, even when they're actually working.

• I read you a real, unfiltered Belief Check from one of my clients — and the second I read it back to her, she realized what she'd actually been saying
• There's a specific cognitive distortion your brain runs on you without you noticing, and it's why you keep failing before you *actually* failed
• Why the fear that something will stop working is often the exact thing that makes it stop working
• The short-term tool I give all my clients to catch this pattern before it turns into a self-fulfilling prophecy

If you've ever given up on something that was working because some part of you was already convinced it wouldn't last — this one's for you.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

You feel like you know what to do. You're just not doing it consistenty.

You start SO STRONG. You're on fire. And then suddenly you hit a wall and you're like wtf where is my momentum and motivation? 

This episode explains why... and it's not about willpower.

• Every change follows a certain pattern and I spent this episode explaining it (it'll make you be like OHHH that's what I've been doing)
• The excitement you feel when you start a new plan is often just a dopamine hit about the destination - without any preparation for the hard middle part
• The fix isn't fearlessness (you can't escape the fear of the unknown) but there is something that can give you relief
• TLDR: the dip in morale that happens in the middle of this pattern is why you keep giving up (yes all-or-nothing gals, I'm looking at you)
• I get vulnerable, too, about my own trips through the valley — and what it actually took to get out

If this hit home, I would love to hear from you — send me a DM, let me know this episode resonated, and let's talk about if working together feels like the right next step so you can stop repeating this pattern

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

If you've ever thought "I have all the knowledge — I just can't seem to make it stick," this episode is for you. 

(PS. Keep reading for a podcast only discount >>>>>)

Today, I'm sharing the full recording of my masterclass, SHIFT TO SHED, where I break down the three outdated settings in your belief operating system that keep high-achieving women yo-yo dieting, white-knuckling restriction, and quietly hating their bodies... no matter how much they already know.

Inside this episode, I cover:

• Why "this is just who I am" is a belief, not a fact — and how neuroplasticity proves you can change it
• The Valley of Despair: why real change feels worse before it feels better, and why so many women quit right before the breakthrough
• Why your meal plan, macros, or workout app isn't the problem and how you need a better on/off switch to determine whether any system actually works
• How to build a "bridge of belief" so a new identity feels real, instead of like gaslighting yourself
• Real client stories — from a 50th-birthday reset to a plateau broken by doing less, not more

This is the belief-before-behavior work behind everything I teach inside my program, because the body doesn't change until the beliefs do.

🔗 Apply for Shift to Shed (and mention the podcast to get $150 off!!!)

We start August 31st!

PS. For those following closely, The Rooted Method is now the Shift to Shed Method. New name, new energy, same life-changing transformations.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

Here's how AI summarized this episode for me: 

Julia shares insights on how working moms can prioritize effectively and reframe beliefs by discussing the importance of essentialism and a practical tools she calls the 6/10 Reframe to get more "on board" with thinking differently

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia

I'm opening up a private series I originally built just for my community — The Overthinking Girl's Guide to Weight Loss. 

It's 7 short episodes, one dropping each day over the next 7 days, all about the mental loop that keeps smart, capable women stuck in the same weight loss cycle. 

This isn't part of the regular show — it's a limited pop-up series, so catch it while it's here.

TLDR: A quiet mind is something that no willpower hack can replace.⁣⁣

Episode 7: The fear I almost didn't admit out loud, and three more client stories that prove what's possible.

🧡 Shift to Shed: 3 Day Challenge STARTING MONDAY OCT 12: Sign up HERE

🍋 Apply for 1:1 private coaching: HERE 

🍿 Let's be IG friends: @eatmorewithjulia