Welcome to the new chapter of NOURISH!

After taking a year away from the podcast, I'm backkkk baby! And this time, NOURISH has a new direction.

I'm expanding the conversation beyond nutrition and food freedom to explore holistic wellness for women over 30, through three areas: Body, Mind & Lifestyle.

In this episode, I’m sharing why I felt called to make this shift, what I've learned from 10+ years as a nutrition coach, and why I believe women shouldn't have to choose between pursuing their health goals and actually enjoying their lives.

In this new era of the podcast, we'll talk about food freedom, weight loss, body image, mental health, hormones, movement, motherhood, relationships, spirituality, and all the messy, wonderful realities of taking care of yourself in this season of life. 

Because all goals are welcome here. You can want to lose weight and have food freedom. You can want to change your body and respect the body you're in today. You can care about your health without making your health your entire life.

That's what NOURISH is all about: your body, your mind AND your lifestyle.

I'm so glad you're here. Let's get into this next chapter together.

Read my Substack: https://substack.com/@juliebooher
Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book
Visit my website: https://juliebooher.com

Do you spend your days obsessing over food: what to eat, how much to eat, when to eat? Are you micromanaging your food in an attempt to change your body? Do you feel constantly stressed about the way your body looks? Are you constantly diet hopping because you think one day you'll finally find *the thing* that makes you feel better about your body? Is your obsession with food/your body getting in the way of enjoying your life? 

If you answered yes to any (or all!) of the above questions, this episode is for you. 

In this episode, we discuss:

• The concept of primary foods + how to add more joy to your everyday life
• What we get WRONG when we set out to make healthier lifestyle changes
• How to stress less about food and your body
• The more we try to control food, the more it backfires
• And more!

READ MY BOOK: juliebooher.com/book
1-1 OR GROUP COACHING: Book a 30-min Food Freedom Consultation (totally free!) here >> juliebooher.com/calendar

In this episode, we dive into the transformative experience of Cal Newport's 30-day social media detox, as outlined in his book Digital Minimalism. 

We chat all about:

• The benefits of taking a social media break
• Aligning your core values with how you want to spend your time 
• Exploring how to use social media and technology to add value to your life vs. numbing out or wasting time
• Replacing scrolling with high quality leisure time (aka how do I spend the 2+ hours per day I'm currently spending on my phone? hehe)
• Establishing social media boundaries to reclaim your time, energy and attention
• Cal Newport's 30-day digital detox protocol: eliminating social media & how to reintroduce it after 30 days
• How your screen time affects your parenting (emotional regulation, kids using screens, leading by example, etc.) 
• And more!

Learn how Cal Newport's 30-day Digital Minimalism social media detox protocol can help you live a more intentional, fulfilling life.

If you want to stay connected during my social media break (and yours?!), subscribe to my newsletter!!

If you know me, you know I may be one of the most ANTI “quick-fix” people in the health and wellness space.

I don’t believe in fad diets, dangerous detox programs, juice cleanses or the like.

However, I DO believe that sometimes we need a radical shift in the way we’re operating in our lives — especially when it comes to the way we’re treating our body.

Enter: NOURISH: THE RESET

This 14-day reset is designed to kick your healthy habits into high gear, so that you can start feeling your best again ASAP.
 
 In this episode, we chat all about:

• who would benefit from doing a 14-day reset
• who should NOT do a reset
• what a safe reset IS and what it is NOT (how this is different from sketchy detoxes/'cleanses' that are promoted by marketers)
• what's included in a body & mind reset
• how to SAFELY and effectively do a mind & body reset

If you want allll the info in this episode about the 14-day Holistic Reset in PDF format *for FREE* (!!!), sign up for my newsletter and you'll be the first to receive it when it's ready.

This is one of my most highly requested podcast episodes — allll about gut health and the gut-brain connection! 

I've been geeking out on the mind-body connection for a while now, and the research coming out about how your gut health impacts your mental health is fascinating to me. 

In this episode, we do a deep dive into:

• the science behind the gut-brain connection
• how the health of your gut can significantly influence your mental (and physical) health
• how the gut microbiome can impact mood and influence anxiety, depression, and cognitive function
• modifications you can make with your nutrition and lifestyle to help improve your gut health and positively impact your mood

As always, if you suspect you're having physical or emotional symptoms, please talk to a member of your health care team.

Want to feel good in your body in 2025? >> BOOK A FREE 30-MIN FOOD FREEDOM STRATEGY SESSION WITH ME

RESOURCES MENTIONED IN THIS EPISODE:

• My DIY wellness shots
• Fermented gut shots to add to wellness shots/smoothies
• My fave sparkling coconut water drinks 
• Forever Strong by Gabrielle Lyon
• Good Energy by Casey Means
• My book :) Healthy & Happy: Find Food Freedom and Create the Body You Love
• Episode 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do It
• Episode 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of Eating
• Episode 127: Part 3: Intuitive Eating With Light Structure | The Plus-One Strategy

In this episode, we dive into the concept of food freedom — what it really means, and how to separate fact from fiction when it comes to diet culture and restrictive eating habits. We bust common myths and misconceptions surrounding food freedom, helping you understand that it’s not about “eating whatever, whenever” without thought, but rather developing a balanced, healthy relationship with food.

What Food Freedom Is: Food freedom is about rejecting the idea of "good" vs. "bad" foods and letting go of guilt or shame associated with eating. It’s an empowered approach to nourishing your body with the foods that feel good for you, physically and emotionally. This philosophy encourages flexibility, mindfulness, and listening to your body’s cues, rather than adhering to rigid rules or restrictions. It’s about making peace with food, cultivating body respect, and creating sustainable habits that support your overall well-being, rather than quick fixes or extreme diets.

What Food Freedom Is Not: Food freedom doesn’t mean ignoring your body’s needs or indulging in every craving without awareness. It’s not about eating to the point of discomfort or disregarding your health in the name of "freedom." It also isn’t a free pass to indulge mindlessly—true food freedom comes with balance, intention, and a deeper understanding of your body’s needs. It’s not a shortcut to weight loss or instant results, but rather a long-term, compassionate approach to self-care.

In this episode, we break down these myths and explore how you can begin your own journey to food freedom with practical, realistic strategies that help you feel empowered and at peace with every meal. 

Whether you’re trying to escape the pressures of diet culture or just want to learn how to enjoy food without the stress, this conversation will help guide you toward a healthier, more balanced mindset.

Tune in for the truth behind food freedom—and find out how to unlock your own version of it!

Want to feel good in your body in 2025? >> BOOK A FREE 30-MIN FOOD FREEDOM STRATEGY SESSION WITH ME

RESOURCES MENTIONED IN THIS EPISODE:

• Episode 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do It
• Episode 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of Eating
• Episode 127: Part 3: Intuitive Eating With Light Structure | The Plus-One Strategy
• Episode 118 (topic — how to eat based on how you want to feel): DO THIS Instead of Eating to Change the Way You Look

Check out my book: Healthy & Happy: Find Food Freedom and Create the Body You Love

SIGN UP FOR MY FREE 5-DAY RESET CHALLENGE STARTING MONDAY, JANUARY 6: juliebooher.com/free-reset

If I can save ONE woman the time, energy, money and heartache that comes from trying another diet and failing, I will be so, so happy.

There's a REASON diets fail — and the good news: IT'S NOT YOUR FAULT. Diets are inherently unsustainable and aren't designed to be successful long term.

Before you embark on another diet, meal plan, cleanse, detox, etc. in 2025 — PLEASE LISTEN TO THIS EPISODE!

There is a better way, and we talk about what that looks like in this episode. <3

Sending ALL my love and I genuinely hope this is your healthiest, happiest year yet!

xo

Julie

If you know me, you know I may be one of the most ANTI “quick-fix” people in the health and wellness space.

I don’t believe in fad diets, dangerous detox programs, juice cleanses or the like.

However, I DO believe that sometimes we need a radical shift in the way we’re operating in our lives — especially when it comes to the way we’re treating our body.

Enter: NOURISH: THE RESET

This 14-day reset program is designed to kick your healthy habits into high gear, so that you can start feeling your best again ASAP.

In this episode, we chat all about:

• who would benefit from doing a 14-day reset
• who should NOT do a reset
• what a safe reset IS and what it is NOT (how this is different from sketchy detoxes/'cleanses' that are promoted by marketers)
• what's included in a body & mind reset
• how to SAFELY and effectively do a mind & body reset

If you want more details about my program Nourish: The Reset, join or get more info here — I'm doing it alongside you starting on December 2, 2024!

It's SO easy to get caught up in the mindset of "this sucks, everything sucks" when you're ill or injured. It can feel like life is put on hold — like you can't do anything until you're recovered.

In this episode, we discuss my own personal lessons from being sick with pneumonia:

• The most empowering question to ask yourself when you're sick/injured
• How to use your illness/injury to assess what's working in your life/what's not
• Accepting WHAT IS vs. fighting circumstances you can't change
• How to focus on what you CAN do while sick/injured
• The 'resistance' and 'upper limit' theories and how these try to sabotage us to keep us in our comfort zones
• Practical tips & mindset shifts for healing
• And more!

This is part of my HEALING, REST & RECOVERY series — you can also listen to Episode 141: Not Feeling Good Mentally or Physically? How to Focus On What You CAN Do

—
Helpful links:

NOURISH: The Reset (My 14-Day Reset Challenge)
My website (blog, etc.)
My Instagram: @byjuliebooher

Howdy friends! 

In today's episode, we cover a lot of topics pertaining to self care when you're not feeling your best (physically or emotionally). Here's what we cover: 

• Why it’s counterproductive to shame yourself for your starting (or RE-starting) point
• Focusing on what you CAN do vs. what you CAN’T do
• How to feel your feelings while not getting trapped in the ‘victim’ mindset
• Shifting from always focusing on what we lack/our limitations vs. what’s possible for us
• Separating yourself from your problems to find creative ways to care for yourself
• Letting GOOD ENOUGH be good enough sometimes
• Learning how to say NO to anything that’s not a ‘hell yes’ when your battery is low
• Knowing when it’s healthier to QUIT vs. forcing yourself to continue something
• The RESET I’m doing for my mind, body & spirit because Lawd knows I need it rn

Feeling like you need a hard factory reset on your health and wellness habits? JOIN MY 14-DAY RESET: juliebooher.com/reset

IG: @byjuliebooher
Book: juliebooher.com/book